Taking the hard road

[workingonit]

So though i would finally start a journal to track my progress etc. Am on a cut for summer at the moment (not RnV) so strength and weights are down a little but will be good to see what I can get up to next year through a decent bulk.

Here it goes.

6:30am fasted cardio

20mins cross trainer. 260 cals burned

5:30pm Chest(would usually hit legs on monday but racks all taken up)

Flat bench

warmup - bar

60kg x15

80kgx10

90kgx7

80kgx8

60kg till failure -14-15ish

Cable flies

1 x light watching form, adjusting myself etc

3 x 10 reps moderate weight

Incline Bench

60kg x 10

80kg x 8 x 2

90kg x 4

pec dec

4 sets x 10 reps x heavy-ish weight

decline bench

60kg x 12

80kg x 8

100kg x 7

80kg x 8

60kg till failure 13-14

A little different to my usual chest workout, tried to get a bit of volume in there and hit from a few different angles. Chest has always been a weak point for me so trying to work on it a bit more. Had a massive pump and felt good afterwards.

Would usually throw some biceps in afterwards by was running a little short on time.

Weighed in at 82.6kg empty in the morning before cardio so quite happy with how everything is going at the moment. Leaning up without much weight loss.

[sFlUuCtKs]

in on rnv thread

[workingonit]

in on rnv thread

Did RnV last year. Good times with hot sluzzas but soo many muppets everywhere. Plus the Mrs is working and doesnt trust me going without her haha

[workingonit]

6:30am fasted cardio

20 mins cross trainer

280 cals burnt

5:30pm Legs night

Squats

warm up/stretch with bar

60kg x 15

100kg x 10 x 2

140kg x 8 x 2

160kg x 5

100kg x12

hack squats

70kg x 10 x 3

leg extensions

single leg

40kg x 10 x 3

both legs

90kg x 10 x 2

seated leg curls (on resistance machine with heavy negatives)

single leg

12 reps x 4 sets

laying leg curls

70kg x 10 x 4

calf raises

100kg x 18 x 4

Felt like i was struggling a little on my squats due to low energy/lathergic feeling. Depth was great, touched safety bars twice on my 160s and a few times on my 140s so getting right down, form felt good also but just getting tired and losing energy mid set was not fun.

Apart from this, not a bad workout. Hopefully start seeing some seperation in my quads as I start to lean out more.

clen due today so will help with the cut. looking forward to it.

[workingonit]

shoulders last night. quick work out, had things to do. training alone so a bit of machine work.

smith machine military press - behind head

warm up

40kg x 12

60kg x 12

80kg x 10

90kg x 8

60kg x 15

upright rows

bar x 10

40kg x 10

50kg x 10

55kg x 8 x 2

dumbell side raises

14kg x 10 x 4

single arm shoulder press (machine)

60kg x 10

75kg x 10

95kg x 10 x 2

rear delt flies (machine)

35kg x 10

55kg x 8 x 3

60kg x 6

barbell shurgs behind back

60kg x 10

100kg x 10 x 3

not a bad workout, had to keep it quite short so ran out of time to do anymore on rear & side delts. Going to smash out another chest session this afternoon, will have a spotter so hopefully take the weights up a little and see how I go. really need to bring it up.

Eating is very clean at the moment so happy with how cut is going.

[workingonit]

Been a little busy and forgot about this so will be a few nights worth in one post.

last week tuesday - LEGS, my favourite night of the week.

decided we would do 10x10 for a little fun

warm-up 60kg x 15

working 120kg x 10 x 6

100kg x 10 x 4

legs were burning at this stage and energy was pretty low from lack of carbs.

machine leg extension with weighted negative

4 sets of 12

calf raises.

120kg x 12 x 5.

nice and slow, pause at top and again at bottom. really concentrating on muscle connection.

legs = destroyed.

thursday - CHEST

flat bench

stretch

60kg x 10

80kg x 10

90kg x 8

100kg x 6

80kg x 11 (bit of a grind on the last 2/bit of a spot)

50kg x 8 dropset from above

incline bench

60kg x 10

70kg x 8

80kg x 6

60kg x 14

pec dec machine S/S with cable flies from low position?

relatively heavy on these whilst trying to keep good form and isolate chest.

run out of time for anything else.

busy weekend so no workouts over the 3 days.

had a measure up this morning and looking Ok. Down to 81kg on an empty stomach first thing in the morning at 11.4% bodyfat. Was 83kg at 14.3% when i got back from holiday at the start of November so hopefully be down to the single figures over the next couple of weeks.