Sick of standing still

jayoo

5 foot 10
12 stone 3 pounds.

I have been attempting a cut since december, and it has sucked:(, motivation and knowledge has lacked, while self doubt and strenght loss grows stronger on a daily basis.

so feck it, i keep saying "all i need is a good two weeks of consistancy to really get the ball rolling" but i have been saying this bull week in week out:mad::mad::mad::mad:

i have learnt alot within this learning curve cut, learned a lot about muscle a lot about food, alot about cottage cheese Mmmmmmmmyucky:pac:

cutting over xmass sucked alot of bum, but i had my reasons Grrrr. However i am now sick of it all, i think, maybe, what?
so now i am going to clean bulk for a while.

the rough plan is to bulk for rest of april and for may and through june. so that will give me at least 10weeks, then i may cut for july and august to place me in good condition for some winter grazing:D

So i will use this thread as a motivational tool.

20/4/09 lets start

12.00 woke up late,
and had a small protein shake on waking,
then had a big bowl of oats, raisins, wheatgerm,nuts, and a cup of tea with sugar

2.30 was on the go so had a protein flapjack from myprotein, teaspoon of cottage cheese and teaspoon of peanut butter

also took my supplements here,
Cod liver oil
omega 3 6 9
Vit C
multi vit

5.00 while cooking dinner i decided to try out my new blender, sooooooo
4 tablespoons peanut butter:pac:
3 tablespoons choc whey:D
1 tablespoon cottage cheese:p
banana:D
1.5 cups soya milk:pac:
Drank this and i feel very very full.

5.30 lots of green tea. so fullllllllll:( cant move

9.00 had some peanut butter and bananas on toast, bowl of steamed brocilli, spoon cottage cheese and some milk tray sweets

10:30 Another protein flap jack

will have some cottage cheese and milk protein before bed, and some more steamed broclilli.

didnt actually get to the gym today Hmmmm, not a good start DOHHHHHHHHHHHHHHHH

tomorrow will be a better day

jayoo

Woke up late as i am on night shift tonight. Pulled open curtains and Mr Sun was out:D

2:00 small protein shake on waking, then breakfast of oats mixed with seeds, nuts and some dried fruit, mug of tea and a protein flap jack. Had supps
Cod liver oil
omega 3 6 9
Vit C
multi vit


spent the day shoveling, nothing too intense but was at it for few hours.

5:00 dinner, spag bol with loads of veg, and a leg of chicken:pac:

7:00 had some grapes,

Gym at 9:15, Got there late and wasnt sure what i was gonna do.Gym closes at 09:50 so needed to be speedy

Squat
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 7
100kg x 1
110kg x 1
120kg x 1

Always have a problem with the flexibility of my right foot, just doen at my achillis, For example i can do one leg squats on left leg, yet cant balance at the bottom on my right

Then did the leg press, didnt record the weights or reps, just did some and they felt good:pac:

Also did 2 sets on this calf machine, each set took about 10 seconds so just did them in between leg press sets.

Dumbbell Bench Press
this is usually the move i start with, but i couldnt pass over the free squat rack:D
22kg x 8
22kg x 8
8kg 8 flys, just to help really stretch the chest.
44kg x 3 reps, was being ambitious, they were good deep reps, but will lower weight next time
40kg x 5 reps
30kg x11 reps

Dumbell Bent Over Rows
30kg x 10 reps each side
36kg x 7 reps and change to 26kgdumbell for 5 more reps
same as above

Cable rows
Put max weight on and did some rows, didnt really count reps but 7-9 was the range.

at this stage time was running out, so i supersetted some shoulder work in between the cable sets, using a weight plate doing front raises

session was abit all over the place, but was happy enough, hit legs, back, chest, would have liked to hit shoulders properly but will make up for it next time.

After gym had my post workout shake. Am working tonight , Ah i dont mind actually:), and so far i have eaten

pack of choc peanuts
pack of yogurt peanuts
and a can of sardines

i also have a
500mil carton of skimmed milk
can sardines
flapjack
head of brocilli
pack of brazil nuts

when i get home i will have about 200grams of cottage cheese and a teaspoon of crushed flax seed.

Gonna be sore moro from all tha digging:D:):(

jayoo

:)22/4/09:)

Didnt get much sleep today:( kept waking up.
Got up at 2pm,
2.00 Had small protein shake

2.30 Bowl of oats, with mixed dried fruit, wheatgerm,tablespoon whey, tablespoon crushed Flax seed and honey.
Mug tea

3:30 Fruit smoothee.
Also had my
Cod liver oil
omega 3 6 9
Vit C
multi vit

Went playing football for hour

5.30 Protein shake with flax, wheatgerm, banana, sunflower seeds.

7:30 Made and ate some home made protein bars (peanut butter, whey, honey, flax, wheatgerm, oats and marshmellows)


10:00 had another bar and went work

At work i will have
Head brocilli, will boil it lightly and have with sweet soya sauce :pac::pac::pac:
300grams cottage cheese:(
Some more of my yummy bars:D
Some sardines, have four tins so will see what i can get through
Banana
Some brazil nuts
Lots of tea and lots of milk.
Green tea

So will see what i can get through. Today was dodgy old day diet wise. time was a bit stretched as i had lots of stuff to do during the day. Morro wil be even tighter, so prob wont get to the gym at all:mad:.

Not the most exciting entry but thats life:D

jayoo

24/4/09

Got a blister on the palm of my hand yesterday and it kinda messed with my gym stuff:mad::(

today is a leg and back day

Deadlift
50kg x 10
80g x 10
100kg x 5
110kg x 4
130kg x 1
140kg x 1
110kg x 3

Single arm lat pulldown
Did one warm up det and 3 heavy ses, didnt take nt of numbers.

Squats
50kg x 10
60kg x 10
70kg x 10
80kg x 10
100kg x 5
110kg x 1
80kg x 10

Shrugs
Some ass had left bar with 50kg on it in middle of floor, did three sets in between my squats , 10 reps each.

Row machine
3 sets reps 10-15, didnt take note.

Cable machine, two handed rows
Finished the session with some low weight high rep sets.

brianthebard

You can't beat NUIG for people leaving fully loaded bars all over the place!

cardio,shoot me

jayoo wrote: »

24/4/09
Shrugs
Some ass had left bar with 50kg on it in middle of floor, did three sets in between my squats , 10 reps each.

Thanks to that ass u got to do some shrugs, your traps will be thanking him in years to come

jayoo

The trap fairy strikes again, Hmmm if only his cousin, the muff fairy, had been there instead:pac:

cardio,shoot me

hehe

jayoo

25/4/09

woke up late, no gym today:mad:. So gotta eat what i had time to throw in my bag.
banana
2 tins fish
3 homemade protein bars, sooo fecking good:D
lump of steak that i cooked up last night
some protein, enough for a normal sized shake
and prob 2 meatball bowls from subway, been getting these recently, YUM

Morro will be better,

jayoo

Not much sleep lastnight, my own fault, prob 4.5 hours at max.
Ate ok in the morning.
Today was a chest ,shoulders, abs triceps day.

At the moment my gym days are kinda divided up abit. Will move onto full bodies every second day soon, and then every now and then i will break them up again, and do them everysecond day, allowing muscles to have extra rest

Dumbell bench
20kg x 8
20kg x 8
Fly 6kg x 8

44kg x 4 reps, and then i fell over while putting the weights down:pac:
40kg x 5reps
30kg x 11reps

Chest press
Didnt really take note, just did a high rep set

Weighted sit ups
Did three sets, actualy found these very good.

Seated shoulder dumbell press
12kg x 8
12kg x 8
30kg x 6
24kg x 8

Shoulder press machine, one arm at a time
20kg x 5
35kg x 5
40kg x 5 on right and 4 on left

Hanging knee raises
Used more as a break between excercises than a productive excercise.

Dips
close grip body weight x 10reps
14kg added x 5 reps
Wide grip 9 bodyweight
Wide grip 9 bodyweight

Did a few more knee raises and then did some isolation work on the shoulders. Then two sets of skull crushers.

It was decent session, abit all over the lace as i have never targeted these muscle groups in a session before.

Moro im off work and morro is squat and back and deadlift day, so its gonna be fun:(

jayoo

27/4/09

Gym very busy today, so routine was bit limited

Squats
50kg x 10
60kg x 10
80kg x 10
110kg x 5
120kg x 1
80kg x 20

Then did some chin ups and some lat pull downs, some cable rows, 3 sets of rows, and one set bicep curls with 12kg for as many reps as i could.

was happy enough with the squats.

jayoo

28/4/09

Dumbell bench press
20kg x 8
20kg x 8
6kg x 20 (flys)
44kg x 5
40kg x 6
30kg x 12 and 3 pushups holding dumbells

Weighted situps
3 sets

Seated shoulder dumbbell press
12kg x 8
12kg x 8
30kg x 7
24kg x 9

Machine shoulder press
Few reps didnt take note

Some stretching

Dips, close grip
Bodyweight x 5
15kg x 5
20kg x 5
25 kg x 5
30kg x 3

Some more random shoulder stuff and some skull crushers


29/04/09
went out lastnite, pure pants, got hammered drunk for no reason, so pretty much pissed all over my good work in the gym:mad::(:mad::(:mad::(

Squats
50kg x 10
60kg x 10
70kg x 10
80kg x 10
90kg x 10
100kg x 1
110kg x 1
120kg x 1
130kg x 1

Did some lat pulldowns, some shrugs, some rows.

jayoo

Dumbbell Bench press
20kg x 8
20kg x 8
6kg x 10 flys
44kg x 2
46kg x 2
40kg x 7
30kg x 13 and 4 pushups holding dumbells.

Weighted situps
3 sets

Then just random things, did some dips, some skullcrushers, som front raises, some rotary cuff moves. Was nice to lift the 46kg dumbbells again:), but the session in general was bit all over the place

jayoo

2/05/09

Deadlifts
50kg x 10
60kg x 10
80kg x 10
100kg x 10 Normalgrip PB:rolleyes:
120kg x 1
130kg x 1
140kg x 1
150kg x 1
165kg x 1 PB;)
100kg x 10

Lat pulldown

Seated power cleans, First attempt, so light weight

Squats
60kg x 10
80kg x 10
100kg x 10

Shrugs

Face pulls, Also first attempt at these,

Cable rows

brianthebard

Nice deadlifting. How you find the seated powercleans? I think less is more with them, I found if I lost the shrug then my right shoulder would be a little sore the next day, so I dropped the weight again to concentrate on form.

jayoo

well i just tried them out today, actually i will watch the video that hanley posted up again, as i want to check the negative part of the rep.

I would def agree with going light weight to begin with. Im not really sure how they will fit into my plans just at the moment, as i am kinda doing compound splits, so shoulders, chest abs, triceps are tomorrow. Are the rear delts shoulders or back???

Deads were ok, think i will slowly try and build these up.

i weighed myself yesterday and i was 13 stone 3 pounds Hmmmmm. I have def put on fat, i can really notice that defination has gone, but can loss of defination be due to other factors such as water etc, as i dont think its possible to put on this much fat:pac::(

brianthebard

I think they are mainly upper back/traps/possibly rotator cuff work.

DM-BM

jayoo wrote: »

i weighed myself yesterday and i was 13 stone 3 pounds Hmmmmm.

In your first post you say you are 12 stone 3 pounds.

Were you using the same scales both times?

jayoo

Ya i used the exact same ones, at the same time of day. thats why im confused. i mean im sure i have put on a tiny bit of muscle but the rest must be fat and water. Prehaps all the carbs are being stored in the muscle, but just looks like fat, what the fudge :mad::(:(:mad::(:mad::(:mad:

jayoo

3/5/09

Dumbbell bench
20 x 8
20 x 8
40kg x 8
36 x 8
32 x 9
Chest press few sets of 10 reps

Weighted situps
2 sets

Seated dumbbell shoulder press
16 x 8
16 x 8
22 x 8
22 x 6

Side raises and front raises

Seated dip machine


was in a rush, so really hurried through my workout. Wasnt impressed with my benching, piss poor to be honest. Lack of decent sleep and pre workout food def playing a part.

jayoo

5/5/09

Deadlift
60kg x 10
90kg x 8
130kg x 1
150kg x 1
170kg x 1
130kg x 5
90kg x 5

Some shrugs with 60kg,

Lat pull down

Face pulls

6/5/09
Went to a different gym so random day.
Dumbbellbench press
65pound dumbells
15 reps
12reps
10reps.

shoulder press and other random chest, shoulder and tricep stuff

How exciting is reading this:pac:

brianthebard

Nice work on the deadlift. Were you in GCG? What's it like?

jayoo

What or who is this GCG character?:D

I was actually in Peak fitness, down beside tescos. Its old school, really old. Change was good though,

ohh Galway city gym, i get it, Dohh me a stupidooooo:pac:

Ya i will def pop out there atsome stage, My back is bit stiff today, which is good. I think i would benifit more from sticking to 6-8 reps. I was watching Hanleys video just there, im afraid my form would be shocking in comparrison. I also dont actually leave the bar down after each rep, i just barely touch the ground with it, or stop an inch from the ground. Anyhow time will tell

jayoo

was training in a friends home gym, so things all felt different, and not in a good way:p

squat
50kg x 10
70kg x 10
90kg x 5
100kg x 1
110kg x 1
120kg x 1
130kg x 1

did some other random stuff

Deadlifts
50kg x 10
70kg x 10
100kg x 1
120kg x 1
140kg x 1
150kg x 1
160kg x 1
170kg x 1
160kg x 1
150kg x 1
140kg x 5

jayoo

9/05/09

Dumbell Bench Press
20kg x 8
20kg x 8
30kg x 18
30kg x 12
20kg x 20

Weighted situps

Single arm Dumbbell Shoulder Push Press(reps per arm)
22kg x 10
40kg x 2
42kg x 2
44kg x 2
46kg x 2
50kg x 3 right and 2 with left.

Seated Dumbbell shoulder press
18kg x 10
26kg x 6
20kg x 10

jayoo

10/5/09

Deadlift
70kg x 10 normal grip
100kg x 9 normal grip
110kg x 5 left under grip
140kg x 1 right under, strongest grip
160kg x 1 ----
175kg x 1 ----
140kg x 4 ----
110kg x 7 ----

Shrugs

Leg extension machine

Cable rows and face pulls.

jayoo

11/5/09

Dumbbell Bench Press
22kg x 8
22kg x 8
44kg x 6
40kg x 7
30kg x 10

Weighted Situps
these are the only sit ups that i have every done that have hit my abs hard, every other type feels as if they are working and hurting:p my lower back.

Single arm Dumbbell Shoulder push press
24 x 10
40kg x 1
42kg x 2
44kg x 2
46kg x 2
50kg x 4 with right hand and 3 with left

Seated dumbbell shoulder press
20kg x 10
20kg x 8

some more sit ups

Body weight dips, close grip, deep
bw x 10
bw x 10
bw x 10
bw x 10
bw x 8

Sideraises,ront raises and one set of 20 reps with skull crushers.

my upper back feels hammered, im wondering if side raises hit the traps and upper back?????

jayoo

29/05/09

Deadlifts

70kg x 10
110kg x 10
120kg x 5
130kg x 4
140kg x 1
150kg x 1
110kg x 4

shrugs

weighted sit ups

Dumbell bench :mad::(
20kg x 8
20kg x 8
42kg x 5
36kg x 5
30kg x 8

supersetted few machines for last few mins

oh ya on the 27th i was doing dips and got a one rep max with 50kg added weight

jayoo

2/6/09

Deadlifts
70kg x 10
110kg x 10
120kg x 5
130kg x 5
140kg x 1
150kg x 1
160kg x 1
140kg x 1
110kg x 8

Shrugs

Dumbell bench
20kg x 8
20kg x 8
40kg x 9
36kg x 7
22kg x 20
22kg x 20

Face pulls and Rows

Seated Shoulder dumbbell Press
14kg x 8
14kg x 8
30kg x 5
26kg x 6
22kg x 8

Squats supersetted with bicep curls :pac:
50kg x 10
70kg x 5
80kg x 5
90kg x 5
110kg x 1
120kg x 1

Bicep and tricep superset

My diet has been pants:(

jayoo

Deadlift
70kg x 10
110kg x 11
120kg x 6
130kg x 1
140kg x 2
150kg x 1
160kg x 1

Shrugs

Dumbbell bench
20kg x 8
20kg x 8
40kg x 11
36kg x 11
30kg x 10

Face pulls and rows

Seated shoulder dumbbell press
14 x 8
14 x 8
30kg x 7
26kg x 9
22kg x 9

Squats
50 x 10
70 x 5
90 x 2
110 x 1
120 x 1
130 x faillllllll:(

weighted situps and arm superset

jayoo

8/6/09

Deadlift
70kg x 10
110kg x 11
120kg x 7
140kg x 1
about this time i realised that my hand was coming apart, no more deads till hands are all healed.

Face pulls and rows

Dumbbell Bench
20kg x 8
20kg x 8
42kg x 8
40kg x 8
36kg x 7
22kg x 14

Squats
50kg x 10
70kg x 6
80kg x 5
100kg x 2
110kg x 1

Lunges

Jumping squats
bw x 10
10kg x 10
15kg x 10
20kg x 10

Dumbell Shoulder press
14 x 8
14 x 8
30 x 7
26 x 9
22x 8

Weighted situps