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Road to the BNBF Welsh Qualifiers 2011 - Progess Journal
- Thread starter Steedie
- Start date
Soldato
Enjoy the cut mate, at least looks like you're holding a lot of mass to cut down to shame Bf is fairly high.
As for meals, I recall reading that a lot of bodybuilders use spices to add something to their meals, no idea on recipes etc though
As for meals, I recall reading that a lot of bodybuilders use spices to add something to their meals, no idea on recipes etc though
Yeah the BF is higher than I would have liked but I didn't start much lower so I've done the best I can to not make things worse, so I'm pleased with 1%
I'm hoping the shift in water weight will be a big transformation in itself this week
I'm hoping the shift in water weight will be a big transformation in itself this week
Day 2 of the cut
I'm hungry, very hungry
I'm hungry, very hungry
Day 2 of the cut
I'm hungry, very hungry
If you were using IF you'd not remember what hunger felt like by now
First few days will be the hardest as your body adjusts.
Soldato
You'll adjust soon enoughDay 2 of the cut
I'm hungry, very hungry
. Also the fat will be melting off in no time at all 
Day 2 of the cut
I'm hungry, very hungry
Hmmmm
Sunday I had a chinese buffet
monday I had a curry
Tuesday I had a nandos
Friday I had a frankie and bennies
Saturday I had a nandos
Sunday I had a frankie and bennies
Would you like me to list the food I consumed?
You're a cruel cruel man
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:O thats just plain evil sir..
Steedie keep with it! I'm just about coping with my cut atm, 3 days in to this new diet and last night I was getting hungry but wanted to binge on some pancakes :/.. luckily I didn't though.
Was going to wait until the end of the week to weigh myself but did it today anyway
Down to 93kg, so 2kg in 4 days
Although that's to be expected I guess
Down to 93kg, so 2kg in 4 days
Although that's to be expected I guess
I'm actually feeling ok. The food is surprisingly easy to eat, it's not as dry as I was expecting, and I am hungry all the time but at the same time I feel so much better as I don't feel so bloated all the time.
This week, although I wasn't expecting any different, my workouts haven't been any less intense which is good
This week, although I wasn't expecting any different, my workouts haven't been any less intense which is good
Monday 31st January - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing Lateral Raise 2x50 (7kg, 7kg)
Seated DB Press 4x8 (22kg, 24kg, 24kg, 24kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press 2x8 (60kg, 60kg)
BB Shrugs 4x12 (80kg, 80kg, 80kg, 90kg)
Tuesday 1st February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (45kg, 35kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 110kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 4x10 (200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
BB Lunges 2x20 (20kg, 20kg)
Thursday 3rd February - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (22kg, 22kg, 30kg, 30kg, 35kg)
Incline Smith Press 4x10 (70kg, 70kg, 70kg, 70kg)
Flat Bench Press 3x8 (60kg, 65kg, 65kg)
DB Flies 3x10 (16kg, 16kg, 16kg)
Cable Pushdowns 5x12 (25kg, 25kg, 35kg, 35kg)
Skull Crushers 3x12 (30kg, 30kg)
Closegrip Bench Press 2x25 (30kg, 30kg)
Friday 4th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Over rows 4x10 (65kg, 65kg, 65kg, 65kg)
Deadlifts 4x6 (110kg, 110kg, 110kg, 110kg)
Lat Pulldowns 4x10 (55kg, 55kg, 55kg, 50kg)
Seated Cable Rows 4x10 (55kg, 65kg, 65kg, 65kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 20kg)
Cable Curls (3x10 1x8) (20kg, 20kg, 25kg, 16kg)
Good week this week, wasn't expecting my energy to be down because it's only the first week but was still surprised. I'm upping the intensity when I can now to make sure I keep the weight up and reps high. I managed to up the weight on a lot of exercises which was good
I feel less bloated too which is also helping with energy
Was supposed to do Abs and Calves Wednesday but had my managers leaving do at lunch. We all went to the local curry house. I sat there with a glass of water while people stuffed there face, now that was tough
End of week weight: 92.8kg
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing Lateral Raise 2x50 (7kg, 7kg)
Seated DB Press 4x8 (22kg, 24kg, 24kg, 24kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press 2x8 (60kg, 60kg)
BB Shrugs 4x12 (80kg, 80kg, 80kg, 90kg)
Tuesday 1st February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (45kg, 35kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 110kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 4x10 (200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
BB Lunges 2x20 (20kg, 20kg)
Thursday 3rd February - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (22kg, 22kg, 30kg, 30kg, 35kg)
Incline Smith Press 4x10 (70kg, 70kg, 70kg, 70kg)
Flat Bench Press 3x8 (60kg, 65kg, 65kg)
DB Flies 3x10 (16kg, 16kg, 16kg)
Cable Pushdowns 5x12 (25kg, 25kg, 35kg, 35kg)
Skull Crushers 3x12 (30kg, 30kg)
Closegrip Bench Press 2x25 (30kg, 30kg)
Friday 4th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Over rows 4x10 (65kg, 65kg, 65kg, 65kg)
Deadlifts 4x6 (110kg, 110kg, 110kg, 110kg)
Lat Pulldowns 4x10 (55kg, 55kg, 55kg, 50kg)
Seated Cable Rows 4x10 (55kg, 65kg, 65kg, 65kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 20kg)
Cable Curls (3x10 1x8) (20kg, 20kg, 25kg, 16kg)
Good week this week, wasn't expecting my energy to be down because it's only the first week but was still surprised. I'm upping the intensity when I can now to make sure I keep the weight up and reps high. I managed to up the weight on a lot of exercises which was good
I feel less bloated too which is also helping with energy
Was supposed to do Abs and Calves Wednesday but had my managers leaving do at lunch. We all went to the local curry house. I sat there with a glass of water while people stuffed there face, now that was tough
End of week weight: 92.8kg
Took these yesterday, totally forgot to post
Here's end of week 1
I'm rubbish at tensing my legs in the standard pose. Can never get them to look as big as they should
End Of Off Season 30/01/11
Don't think I look any different, but the scales say I've lost weight so that's all that matters haha
Here's end of week 1
I'm rubbish at tensing my legs in the standard pose. Can never get them to look as big as they should
End Of Off Season 30/01/11
Don't think I look any different, but the scales say I've lost weight so that's all that matters haha
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Thanks mate, yeah I'll stick with it. I'm sick to the teeth of sweet potato now and it's only 2 weeks in ha but it will all be worth it
