Strength and Cutting - Going to be yoked or FTW

[Swole-Patrol]

Hi all, thought I would start a workout journal so people could pick at it and tell me whats going right and whats going wrong. Also gives me a place to record my progress etc...

An overview of myself:

Used to be a kickboxer (fought), weighing in at 74kg and had abs etc. Got girlfriended up and went to 100kg flat, @ about 26% bf (per calipers). I have been training roughly 7 or 8 months now, and am @ 88.6kg and estimating around 15% bf. I have just turned 23.

I train 5-6 days a week, and sometimes twice a day (weights once, sometimes add cardio; as of last week). I started trying to cut properly around 2 weeks ago, and have gone from 93.4kg to what I am now. Presume a lot of this is water loss due to reduced carbs, but changed my training to include cardio and more of the fundamental compound movements. Squats and deadlifts are something I only started doing regularly and properly recently as it took me a while to get my priorities in order :wink: (comes with learning) haha.

My daily posting structure will be:

Food intake:

.....

Morning training:

.....

Night training:

.....

Weight:

....

Notes:

....

I am a business advisor (accounting and business modelling is my focus) for one of the big 4 firms so manage my workouts around this. Wake up at 5:15am to walk or hit the bag in the morning and do weights @ 7pm.

Basically my life is training, working, sleeping, my dog and working on a project. I dont drink regularly, nor go out regularly. This is what I enjoy!

Anything else you guys want to know, please ask , i love training, love talking it, doing it, and helping others.

I will post todays summary, and yesterdays to start the thread

[Swole-Patrol]

Friday 19 Oct 2012

Food intake:

Food:

1 cup wholegrain oats

Banana

Apple x2

Sandwich w Chicken Schnitzel and light butter x2

2 jerky sticks

2 cups popcorn

Bout a cup worth of shitty chinese food, some noodles and couple bits of pork

Water: Shitloads

Supplements:

Mutant Mayhem Pre-workout (w DMAA)

Mutant Shred x2 pills (w DMAA)

Power Whey Protein 4 scoops (26g protein scoop)

Morning training:

ARMS DAY:

Superset:

Closegrip bench press 4 sets of 10-12reps :: 50kg 1set, 60kg 1set, 70kg 1set, 80kg 1set

Standing alternating dumbbell bicep curl 4 sets 18-20 reps (9-10each arm) :: 12.5kg 1set, 15kg 3sets

Superset:

Weighted tricep dips 5 sets of 10-12reps :: 15kg dumbbell 1 set (too fucken light), 25kg 1set, 27.5kg 1set, 30kg 1set, 35kg 1set

EZ curl bar curls 5 sets of 10-12reps :: 20kg 1set, 25kg 4sets

Superset:

Skullcrushers 3 sets 10-12reps :: 20kg 1set, 25kg 3sets

Hammer curls 3 sets (5 reps on each arm x2 for 1set) :: 15kg 1set, 17.5kg 2sets

Blowout:

Closegrip chinups to failure :: 1st set 10reps, 2nd set 8reps, 3rd set 8reps

Night training:

Finished work too late. (Gym closed)

Weight:

89.3kg

Notes:

Feeling good. Legs tomorrow.

[Swole-Patrol]

Saturday 20 Oct 2012

Food intake:

Food:

1 cup wholegrain oats w honey and that fake sugar bullshit

Subway foot long, roast chicken on wheat and swiss cheese

Chicken breast w hokkien noodles and coconut milk/chilli sauce

Apple

2 slices wholegrain toast w light butter and vegemite

Water: Shitloads

Supplements:

Mutant Mayhem Pre-workout (w DMAA)

Mutant Shred x2 pills (w DMAA) - fucked up the timing

Power Whey Protein 3 scoops (26g protein scoop)

Morning training:

Trained in afternoon, see below. No cardio on leg day.

Night training:

LEGS:

Warmed up with 3 mins skipping (shit leg warmup, cycle next time)

Box squats 5 sets of 10-12reps :: 60kg 1set, 80kg 1set, 100kg 2sets, 110kg 1set

Hack squats (as low as can go) 3 sets of 8-10reps :: bodyweight 1set, 20kg 1set, 40kg 2sets * Still getting used to these, finding them real hard when i go as low as machine allows. Is this correct?

Seated leg extensions 5 sets of 15-20reps :: Didnt look at weight, was just blowing out quads. Slow and full contraction.

CALVES & SHOULDERS:

Superset:

Seated horizontal calve extensions 3sets of 15reps :: once again didnt look at weight, but was maxing machine.

Single arm side lateral raises 3 sets of 15reps :: 10kg 3sets

Superset:

Seated shoulder press (using some sort of chest mmachine in a fucked up way) 7 sets of 10-12reps: Didnt look at weight, got fucken hard and pumped though

Seated calf raises 3 sets of 12reps :: Didnt look at weight

Standing calf raise using smith machine 2 sets of 15reps :: 60kg 2sets

Weight:

89.3kg

Notes:

When I say I didn't look at the weight, that is because I would have been on a machine with stacked weights you just slot the pin in. I just count the plates, could easily calculate but cbf, as long as I do the same or more plates next time, Im happy...

Kind of fucked my eating up today as was out and about and needed to eat while out to get ready for my lunchtime training sesh, so had subway... Had energy while training, but felt a bit empty, thus cause me to shorten the leg workout a bit. I havent been doing legs for long, but still got a good pump . Back day tomorrow.