"Time to Get Shreddies" Log

Steedie

Steedie

Steedie

Man of Honour
Joined
29 Jun 2004
Posts
21,621
Location
Oxfordshire
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Welcome to my new log!

So what's happening? Well I'm getting all kinds of lean and have entered the Lee Priest Classic in July, doing the classic class.

Current Stats
Weight: 107kg
Bodyfat: 17.8%

Cutting Diet
Upon Waking: 1L Water with 2 fresh lemons squeezed in

Meal 1:
- 70g oats, tbsp cinnamon, 50g blueberries, 1 banana, 30g whey, 200ml almond milk, 1tbsp milled linseed/pumpkin seed
- Half a grapefruit
- 3 Omega-3 caps

Meal 2:
- 150g chicken breast, 70g rice, 100g spinach, 100g cherry tomatoes, 1tbsp cayenne pepper, 10ml rapeseed oil

Meal 3:
- 150g tillapia, 70g rice, 200g asparagus, 50g cherry tomatoes, 50g mixed peppers, half an avacado, 10ml rapeseed oil

Meal 4:
- 150g chicken breast, 70g rice, 100g spinach, 100g cherry tomatoes, 1tbsp cayenne pepper, 10ml rapeseed oil
- 25g almonds

Pre-workout:
- 1L Water with 1 fresh lemon squeezed in, Raze Pre-workout

Meal 5:
- 30g whey, 50g dextrose, 10g creatine

Meal 6:
- 6 egg omelette with red onion, spinach and kale

Meal 7:
- 60g casein whey and supergreens+superreds, 10g glutamine, 10g DAA, 5g psylium husks, 3g Taurine, 1g glycine
- 3 Omega-3 caps

This seems to be the sweet spot for me at the moment, losing 2lbs a week steadily right now. Will introduce cardio as and when it slows down.

Workout Split
Monday: Back/Hamstrings/Calves
Tuesday: Chest/Triceps
Thursday: Quads/Calves
Friday: Shoulders/Biceps/Triceps/Core
Saturday: Quads

And it's go time! Will add the first entry tonight after quads (days are messed up slightly this week due to the meet on Saturday causing me to be dead and miss Monday :p)
 
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Just as a side note, last show I competed at 73kg, and started dieting down from 95kg. But I was a lot fatter lol, like easily 25% bodyfat, if not more, and that 73kg was not as lean as I should have been. I reckon I would have been 69-70kg if I would have been on point.

I'm expecting this time to be around 90kg on stage. Which will be a big improvement hopefully, but it has been 4 years so I would hope that I've made some progress :p
 
All Stoodles this show. I haven't been properly lean since I competed last, so I have no idea where I stand and if truth be told, my heads all over the place in terms of what I really want from this sport. Do I want to properly pursue it for a few years and make a name for myself in terms of winning shows etc. Or do I want to just compete casually from time to time?

Competing this time will help me make my mind up on that knowing where I am physique wise, if I do well and look good, I'll consider getting some assistance with my beard again and going for it. If I look like **** and I'm not happy with 4 years of progress, then I know just to stick to it as a hobby
 
Friday: Quads

Leg Extensions (4 seconds up/4 seconds down) - 60kg x12x4
Squats - 60kg x12, 100kg x10x4, 120kg x8x3
Front Squats - 75kg x12x4
Adductor Machine - 65kg x15x3
Single Leg Leg Press - 150kg x10x3
 
Moved my days around again, so I'm finally part of the Chest Monday gang...

Monday: Chest/Triceps

High Incline Bench Press - 70kg x12x2, 90kg x10x3
DB Press - 30kg x10x3
Cable Crossover - 25kg x12, 35kg x10x2
Chest Press (3/4 Reps) - 65kg x15x3
Rope Pulldowns - 15kg x12x3, 25kg x8x2
DB Overhead Extensions - 34kg x10x3
Cable Pushdowns - 25kg x12x2
 
Tuesday: Back/Hamstrings

Bent Over Row - 70kg x12x2, 100kg x10x3
Y-Raises - 12kg x12x3
Lat Pulldowns - 80kg x12x3
Reverse Grip Pulldowns - 60kg 10x2
Seated Cable Row - 80kg x10x3
Laying DB Row - 28kg x10x2
SLDL - 70kg x10x4
Hamstring Curl - 40kg x12x3
GHR - BW x10x2
 
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Relaxed back shot.

At this weight I still have love handles which completely ruins my back in terms of showing off my taper. But pleased with the thickness, I have proper depth to my back now which I'm pleased with and if I can work out how to take pics of my back would show it off tensed and flared where I am really pleased with it
 
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Had a sports massage yesterday for general maintenance to keep me from snap city, and it was biuriful!

She said my shoulder is in a much better position than it was when I originally went and is sitting in the correct position now, whereas before it was always being pulled forward. She said the mass in my chest, and especially the shape had improved a lot, because I was now able to use them properly rather than be all shoulders in pressing movements.

Still says I have very tight lats, but has given me some exercises to do at home to improve until my next appointment when she'll attack them properly

Highly recommend getting regular sports massages done if you're training a lot
 
£45 for an hour, which is quite expensive compared to some in the area, but she really is good. Explains everything she is doing and is always good at sending me material in between appointments to help with other stuff

Plus she's pretty hot
 
Yeah, she did have a quick prod yesterday before I left and it was ****** painful! So I'm not looking forward to it!

But she said I'll probably get some width back after as they are just so tight now that they're not flaring properly, and I'll take pain for some free gains
 
Fixed a weakness in my traps, got plenty of sports massages and did lots of stretches/exercises to loosen my pecs :) also had it taped a couple of times which was good at forcing it back
 
Thursday: Shoulders/Biceps

DB Press - 22kg x15, 30kg x10x4
Side Laterals - 14kg x15x5
OHP - 45kg x12x3
Rear Cable Fly - 25kg x12x3
Face Pull - 50kg x10x2
Standing DB Curl - 16kg x12x4
Seated Hammer Curls - 18kg x8x3
Bar Curls - 20kg x15x5
 
Friday: Quads

Walking Lunges - BW x30x2, 24kg x20x3, BW x30
Paused Squats - 100kg x10x8
Adductor Machine - 70kg x25x3
Smith Hack Squats - 80kg x10x3
Leg Extensions - 60kg x15x3

Boom
 
Sunday: Hamstrings/Calves

Hamstring Curls - 30kg x15x2, 35kg x12x2, 40kg x10, 45kg x10, 30kg x15
SLDL - 70kg x10x5
DB SLDL - 26kg x12x2
Standing Calf Raise - 50kg x15x5, 100kg x6x5
 
Monday: Chest/Triceps

High Incline DB Press - 22kg x12, 28kg x12, 32kg x10x3
Cable Crossover - 30kg x12x4
High Incline Bench Press - 90kg x10x3
Flat Bench Press (4 second negative, 4 second positive) - 70kg x8x3
Cable Pulldown - 20kg x15x2, 25kg x10x3
Skullcrushers - 30kg x10x3
Overhead Cable Extensions - 25kg x12x2
 
Thanks bro :D

Tuesday: Back/Biceps

Laying DB Row - 28kg x12x2, 32kg x10x3
Seated Cable Row - 85kg x10x4
Lat Pulldown - 75kg x12x4
Close Grip Pulldown - 60kg x10x2
Bent Over Row - 90kg x10x2
DB Y-Raise - 12kg x12x3
Standing Cable Curl - 20kg x15x5
Cable Hammer Curl - 25kg x10x3
 
Thursday: Shoulders/Biceps

Seated BB Press - 70kg x12x2, 80kg x10x2
Side Laterals - 14kg x15x2, 18kg x12x2
OHP - 50kg x10x3
Upright BB Row - 30kg x10x3
Rear Delt Fly - 25kg x15x3
Seated Incline Curl - 12kg x15x10
Hammer Curls - 10kg x10x3
Reverse Bar Curls - 20kg x15x2

Arms are dead, literally can't even bend them properly
 
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