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PrimaI
10-12-08, 4:33 pm
First post on this forum, used bb.com but it's shit (too many idiots, fucking about). Decided I need a new log as it helps me maintain motivation. Esp. at the moment now I'm cutting really need motivation.

Starting weight : 237 lbs 6'
Bf: No idea, I'd guess between 15-16%
Goal bf: 10%

Split: Day 1: Back/Bi/calves
Day 2: Chest/triceps
Day 3: off
Day 4: Shoulders/traps/calves
Day 5: Quads/hamstrings/abs
Day 6: off

Diet Macros : Day 1 - 2 P:350 C:120 F:20
Day 3 P:450 C:0 F:20
Day 4 P:400 C:100 F:20
Day 5 P:400 C:200 F:20
Day 6 P:450 C: 0 F:20

Cardio : 2x a week slow morning cardio
2x " " hiit.

PrimaI
10-12-08, 4:38 pm
Legs:
15 mins on crosstrainer

Leg Extensions:
40 x 35
40 x 45
Warmed up the knees
Back Squat:
130 x 15
220 x 12
220 x 12
265 x 10
310 x 8

Front Squat:
130 x 15
170 x 15
190 x 12
220 x 8

S-L D-L:
220 x 12
220 x 12

Hamstring curl Machine:
120 x 15
155 x 15

Good session, and didn't get caught using chalk for fronts, which was weird as I had chalk all over the front of my t-shirt which was black.

PrimaI
10-12-08, 4:42 pm
Shoulders:

No triceps due to fucking ache in elbow.

Lat Raise:
25 x 15 (8 second contraction at top)
35 x 15
45 x 12

Front Raise:
35 x 12
35 x 12
45 x 12

Upright row:
70 x 12
70 x 12
90 x 12

Db press:
45 x 12
75 x 12
85 x 12

Decent session despite ache in elbow, also my gym burnt down, or some shit like that so hopeful will be ok in a couple days, I think my elbow and wrist need a short break anyway.

Elite
10-12-08, 5:28 pm
Good stuff going on in here. Where in London are you?

Also check the England ABC link at the bottom of my sig.

PrimaI
10-13-08, 11:25 am
Cheers mate, I live just outside the greater london area, in Essex.

Cardio: 35 mins of cycling pre-breakfast very low intensity.
Weight: 231lbs so down about 5 lbs from start of my cut 2 weeks ago, which is pretty fast loss, I'll attribute it to coming off a long bulk, T3 is still elavated.

PrimaI
10-13-08, 4:09 pm
Friend recommended that I record my diet as well so I can see what needs to cut back later on, if anything.

I set an alarm every night for 3 am so I can take Animal Nitro.
Meal 1: 12 egg whites
Meal 2: 10oz Chicken 60g oatmeal
Meal 3: 10oz of Tuna (I would actually rather eat shit, shame it ain't as nutritious)
Meal 4: 8oz Steak
Meal 5: 10oz Chicken 50g brown rice
Meal 6: 8 egg whites
Meal 7: 2 scoops of ONs Whey with water

No milk for 12 days, which is good I suppose as I was fuckin' addicted to it.

I make that to be just over 400 protein, 70 carbs 15 fat.

Elite
10-13-08, 4:33 pm
I've actually not long moved from essex. Little town called Ilford. Get on the England ABC, we want it to grow.

PrimaI
10-14-08, 2:05 pm
Back/Biceps/Calves:
It was one of those days when I can just tell it isn't going to be a great workout, and as I started Animal Pump again I was bouncin' off the fuckin' walls at the beginning. So I kept it light(ish) even for a cut and had a decent workout.

Deadlifts :
135 x 5
220 x 5
220 x 5
310 x 5
Felt too tired to go heavy, and I didn't wanna push myself and ruin the rest of my workout.

Lat pulldowns:
140 x 15
170 x 15
215 x 12
Behind the neck:
170 x 12
170 x 12
did these really slowly felt pretty good, decent pump.

Hammer Strength Pulldowns:
90 x 15
100 x 15
75 x 15

Rack chins:
BW x 12
BW x 12

Smith BB row:
I just wanted to try these but could only manage one set.
90 x 15

21s:
45
45
60

Cable curls:
90 x 12
90 x 15

Seated Calf raise:
65 x 50
65 x 70

Decent workout, kept rest times low, feel pretty worn out now though.

PrimaI
10-14-08, 2:06 pm
Also I read the Journey on the main page today, the one with Frank McGrath, as it's supposed to be motivational and interesting. Yet all I see is 18 weeks of bitching about life, not sure if anyone else picked up on how annoying this is; maybe it's just me.

PrimaI
10-14-08, 5:25 pm
Diet:
Nitro 3am
Meal 1: 50g Oatmeal 10 egg whites
Meal 2: 12oz chicken
Meal 3: 40g Oatmeal 8oz Tuna
WORKOUT
Meal 4: 10oz Steak 50g Oatmeal
Meal 5: 12oz Chicken
Meal 6: 8 egg whites
Meal 7: 2 scoops ONs Whey avec de l'eau

Drank about 2 litres of diet coke... oh well

PrimaI
10-15-08, 2:48 pm
Shoulders/traps/abs:
Should be chest/triceps but I have royally fucked my elbow, I had to strap it up for shoulders.

crosstrainer 15 mins
I'm going to record in kg from now on.

DB Shoulder press:
20kg x 15
26kg x 12
28kg x 12
32kg x 10

BB Front raise:
20kg x 15
25kg x 12
25kg x 12

Partial raises:
15kg x 21

Lat Raises:
14kg x 12
16kg x 12
12kg x 15

Traps:

BB shrugs:
60kg x 25
60kg x 30
100kg x 15
100 kg x 12

Abs:

Decline crunches:
50
50
50

Decline leg raises:
15
12
15

Kicks:
12
12

Actually good workout, decided I need to leave my ego for a cut, drop the weight to mim. of 10 reps instead of 8. Feel pumped, time for a steak.

PrimaI
10-15-08, 7:18 pm
Diet:
Carb day hooray.

2am nitro
Meal 1: 12 egg whites 50g oatmeal
Meal 2: 8oz ground beef 60g brown rice
WORKOUT
Meal 3: 12oz Steak 20g oatmeal
Meal 4: 8 egg whites 1 tbs PB
Meal 5: 10oz Chicken
Meal 6: 8oz Chicken
Meal 7: 2scoops ONs whey avec l'eau

My weight in diet coke.
Water intake: I have and have basically always had 7-8 litres a day.

PrimaI
10-16-08, 1:41 pm
Chest/triceps:

Lagging body part I suppose, well compared to shoulders.

Chest:
Incline Smith Bench:
40kg x 20
60kg x 15
70kg x 15
80kg x 15
I can't stand all the bullshit around the Smith Machine, if that's what someone wants to use to get big let them.

Incline Flyes:
22kg x 15
26kg x 15
28kg x 12

Cable crossovers:
30kg x 15
50kg x 12

Triceps:
Rope Pulldowns:
35kg x 20
45kg x 15
45kg x 15
50kg x 15

Single arm cable pulldowns:
10 x 15
15 x 12

Kept to cables due to elbow pain. High reps for chest due lagging, it's not so much strength but size in comparison to shoulders. I really don't give a shit how much I bench. Decent workout gym was almost empty.

PrimaI
10-16-08, 4:23 pm
Cardio: Hiit 30 mins, 3mins walk 3mins jog 2mins run 1min sprint repeat x 3.

PrimaI
10-16-08, 4:25 pm
Diet:
Nitro
Meal 1: 12 egg whites 40g Oatmeal
WORKOUT
Meal 2: 8oz chicken 40g rice
Meal 3: 8oz Tuna
CARDIO
Meal 4: 10oz Steak
Meal 5: 8oz Chicken
Meal 6: 2scoops of ONs Whey.

PrimaI
10-17-08, 1:48 pm
Legs:
Back Squat:
60kg x 15
100kg x 10
100kg x 10
120kg x 10
140kg x 8

Front Squat:
60kg x 12
60kg x 12
90kg x 7(i failed)

S-L-D-L:
60kg x 15
100kg x 8
70kg x 15

Leg Curl:
84kg x 12
91kg x 12

Leg Press:
190 x 15

I threw up when I got home, which was pretty good feelin'. Got an ego boost at the gym, I don't lift for that reason but it's still really nice, there were loads of people my age (15-18) and i was walking to get chalk and one girl said 'look that guy's legs' and when I walked back I got a couple glances which was fuckin' awesome... yeah I'm a bit of prick like that.

PrimaI
10-20-08, 12:26 pm
Chest/Calves:
No triceps due to back elbow

Chest:
Flat db press:
26kg x 15
32kg x 12
38kg x 12
42kg x 10

Smith Machine Incline bench:
40kg x 15
60kg x 15
80kg x 12

Flat Flyes:
14kg x 15
20kg x 12
28kg x 10

Calves:
Seated Calf raise:
30kg x 25
40kg x 50
40kg x 50

Leg press Calf :
140kg x 50
180kg x 50

Fuck that was awesome.
Shit session gym was FULL of annoying kids with their girlfriends overtraining to the extreme and talking so fuckin' loud. They even decided they didn't need a changing room and left like 10 bags in the middle of the fuckin' gym. They even had a go at some hench guy who kicked one... he told them to fuck off.

PrimaI
10-21-08, 2:00 pm
Diet:
Meal 1: 60g Oatmeal 10 egg whites
Meal 2: 8 whole eggs
Meal 3: 8oz chicken 40g brown rice
WORKOUT
Meal 4: 12oz steak and 50g oatmeal
Meal 5: 8oz tuna
Meal 6: Protein shake.

PrimaI
10-21-08, 2:01 pm
Cardio: 45 minutes. 25 minutes walking then 20 minutes jogging.

PrimaI
10-21-08, 4:51 pm
Back/Biceps:

Back:

Db Row:
38kg x 15
42kg x 12
46kg x 12

Lat pulldown:
63kg x 15
77kg x 15
84kg x 12
91kg x 12
Good warm up and talked to this hench bloke who i was splitting with, pretty imformative, I like talking to the huge guys get some advice.

Smith Machine BB Rows:
40kg x 15
70kg x 15
90kg x 12

Hammer pulldown:
55kg x 12
65kg x 12

Biceps:

Db curl:

14kg x 15
16kg x 15
18kg x 15

Preacher curl:

20kg x 15
30kg x 15

Spider curl:

40kg x 12


Solid workout, ruined at the end by MMA ****s, I fucking hate those wankers who shadow box with the women's dbs, there is an area for it but they choose to it in the fucking weight room and make that annoying 'shhh' noise. I hope they all fucking die.

PrimaI
10-21-08, 6:05 pm
Diet:
Meal 1: 10 eggs (ran out of oatmeal...)
Meal 2: 10oz chicken and a sweet potato
CARDIO
Meal 3: 8oz tuna
Meal 4: 10oz Steak 60g white rice
WORKOUT
Meal 5: 8oz ground beef, 40g oatmeal
Meal 6: 10oz chicken
Meal 7: Protein shake (got rocky roads flavour by accident tastes like shit)

PrimaI
10-22-08, 5:29 pm
Off Day hooray, no cardio either
Meal 1: 10 egg whites
Meal 2: Oat dough, used the idea from the Sun; pretty good without milk.
Meal 3: 10oz ground beef
Meal 4: 7 whole eggs
Meal 5: 10oz chicken
Meal 6: Protein shake

Felt sick all day, can't really clear it hard to eat.

PrimaI
10-23-08, 12:15 pm
Shoulders/Traps/abs:

DB press:
18kg x 15
24kg x 12
30kg x 12
34kg x 10

Seated Lat raises:
12kg x 15
14kg x 15
18kg x 12

BB Front Raise:
20kg x 12
20kg x 12
25kg x 10

DB Shurgs:
40kg x 15
40kg x 12
48kg x 12
50kg x 12

Upright Rows:
40kg x 12
50kg x 10

Abs:

Kicks:
12
12
12

Decline situps:
25
35
50

PrimaI
10-24-08, 9:39 am
Legs!

Front Squat:
60kg x 10
70kg x 10
90kg x 10
60kg x 15
30 seconds rest time.

S-L D-L:
60kg x 15
70kg x 15
80kg x 12

Leg Extensions:
118kg x 15
118kg x 15

Leg press:
160kg x 25

Awesome workout, kept very high volume and low rest times.

PrimaI
10-25-08, 9:27 pm
Diet:
Meal 1: 150g Oatmeal
WORKOUT
Meal 2: 10oz steak 2 sweet potatoes
Meal 3: 8oz steak 60g Oatmeal
Meal 4: 12oz steak
Meal 5: Protein shake

PrimaI
10-25-08, 9:30 pm
Off Day

Meal 1: 60 g Oatmeal 8 egg whites
Meal 2: 8oz Steak
Meal 3: 10oz Chicken 50g Oatmeal
Meal 4: 10oz Cod
Meal 5: 6 whole eggs
Meal 6: Protein Shake

PrimaI
10-26-08, 10:31 am
Changing routine!

Decided I skip through some body parts and basically never do abs, I leaning out and I should be able to see my abs now, but they're so weak I can barely.

Arms/abs
Chest/calves
Back/abs
Off
Off
Legs/abs
Shoulders/traps

PrimaI
10-26-08, 2:33 pm
Arms/abs:

Supersets:
One arm extensions/Db Curls:
15kg x 15 - 14kg x 15
20kg x 15 - 16kg x 15
25kg x 12 - 16kg x 12

Skull Crushers/E-Z curls:
20kg x 10 - 20kg x 10
20kg x 10 - 20kg x 10

Dips/Cable preachers:
BW x 10 - 45kg x 12
BW x 8 - 50 kg x 12

Abs:
Seated Cable Crunches:
35kg x 15
40kg x 15
45kg x 20

Kicks:
15
15
15

Awesome arms session I still have a pump 45 mins later, I really tried to use less weight more reps and slow negatives was the best session I've had in ages.

PrimaI
10-26-08, 6:07 pm
Diet:
Meal 1: 60g Oatmeal
Meal 2: 8oz steak
Meal 3: 60g Oatmeal 6 whole eggs
WORKOUT
Meal 4: 60g Oatmeal 8oz Turkey
Meal 5: 6 whole eggs
Meal 6: Protein shake

PrimaI
10-27-08, 6:43 pm
Chest/Calves:

Flat DB press:
24kg x 15
30kg x 12
34kg x 12
42kg x 10

Incline Flyes:
16kg x 12
20kg x 12
16kg x 12

Cable Crossovers:
35kg x 10
45kg x 12
50kg x 10
Didn't really have any rest times chest felt really pumped up.

Calves:

Seated Calf raise:
30kg x 15
40kg x 75

Good workout I prefer the short intense ones.

PrimaI
10-27-08, 6:44 pm
Diet:
Meal 1: 70g Oatmeal
Meal 2: 6oz Turkey 1 sweet potato
Meal 3: 6oz ground beef and white rice
Meal 4: 6 whole eggs
WORKOUT
Meal 5: 60g Oatmeal 8oz steak
Meal 6: Protein Shake

PrimaI
10-27-08, 6:46 pm
Measurements:

Shoulders: 54
Chest: 45
Arms: 17.5
Forearms: 14
Waist: 36
Thigh: 28
Calf: 18.5

PrimaI
10-28-08, 7:04 pm
Back:

Deadlift:
60kg x 5
100kg x 5
140kg x 5
140kg x 5
180kg x 5

Rack Chins:
BW x 12
BW + 10kg x 10
BW + 10kg x 10

Smith BB Rows(underhand)
40kg x 12
60kg x 12
70kg x 12

Lat Pulldowns:
63kg x 12
77kg x 10
91kg x 10

Hammer Strength Pulldowns:
45kg x 10
55kg x 12

Awesome workout, feel pretty tired now; aftereffects.

PrimaI
10-28-08, 7:59 pm
Diet:

Meal 1: 80g Oatmeal
Meal 2: 8oz turkey 1 sweet potato
Meal 3: 6oz Steak and cheese
Meal 4: 50g Oatmeal 6oz steak
Meal 5: 10oz cod
WORKOUT
Meal 6: 6oz Chicken 50g Oatmeal

PrimaI
10-29-08, 7:05 pm
Cardio : 15 minutes rowing machine

PrimaI
10-29-08, 7:08 pm
Diet:
Meal 1: 60g Oatmeal
Meal 2: 12oz Chicken
Meal 3: Chicken Sandwich
Meal 4: 8oz Steak

Awful day, I felt sick and bloated couldn't really eat food without feeling sick, and I had a sandwich, I hate bread. In my opinion bread and milk are two things which are mistaken to be healthy. Tomorrow is the start of the 5:30 am cardio so looking forward to that. Next week I'll start Animal Cuts.

PrimaI
10-30-08, 7:36 pm
Shoulder/traps:

BB OH press:

40kg x 12
60kg x 12
70kg x 10
80kg x 10

Powerclean: (No idea why)

80kg x 4
90kg x 1

BB front raise:

20kg x 12
20kg x 12
25kg x 12
25kg x 15

Lat raises:

8kg x 15
12kg x 15
16kg x 15
14kg x 12

DB Shrugs:

32kg x 15
42kg x 12
42kg x 20

Upright Row:

50kg x 12
50kg x 12

Crosstrainer 20mins 250 cals.

PrimaI
11-01-08, 6:02 pm
Legs:

S-L-D-L:
70kg x 10
100kg x 10

Powerclean into back Squats:
60kg x 10
60kg x 10
70kg x 10

Front Squat:
60kg x 5
60kg x 10
90kg x 6
100kg x 10
60kg x 20

SHIT workout two utter ****s, who I am getting banned from the fucking gym, ruined it. They were doing fucking deads in the one Squat rack and when asked how many sets have you got they replied ' alot so you might as well fuck off' then 'you shouldn't be here fuck off home' etc and all this bullshit which was unprovoked then after me and partner asking why they can't dead of the floor then told us they'd smash our faces and 'we'd better watch ourselves in the carpark'. Then spent 30 minutes doing 2 sets and spending the rest of the time on their fucking phones, I would have gone and got someone to kick them out right then but it was pretty busy and that would be such a stupid thing to do.

PrimaI
11-02-08, 1:43 pm
Arms/abs:

SuperSets:
Single arm rope extension - db curls:
15kg x 15 - 14kg x 15
20kg x 15 - 14kg x 15
25kg x 15 - 18kg x 15

Overhead single rope extension - concentration curls:
25kg x 12 - 12kg x 12
30kg x 15 - 12kg x 12

Skullcrushers - EZ Curls (close):
25kg x 10 - 25kg x 10
25kg x 10 - 25kg x 10
25kg x 12 - 25kg x 15

Tricep Machine pushdowns - Cable preacher curls:
60kg x 12 - 45kg x 12
65kg x 12 - 50kg x 12
70kg x 10 - 50kg x 12

Abs:
Kicks:
15
15
12

Decline Situps:
25
30
50

Cardio: 30 mins - 350 cals.

PrimaI
11-03-08, 5:43 pm
Chest/abs: (pulled calf)

Incline DB press:

22kg x 15
24kg x 15
30kg x 15
36kg x 12

Incline flyes:

16kg x 15
16kg x 15
18kg x 15

Chest Dips:

BW x 10
BW x 10

Abs:

Kicks:
12
12
12
12

Weighted Plank:
20kg x 2mins

Decline Situps:
25
30

Cardio: Crosstrainer 25 mins 400 cals.

PrimaI
11-08-08, 1:21 pm
Back:

Deadlifts:
60kg x 10
100kg x 5
140kg x 5
180kg x 4 (wtf I shoud been able to easily get this, no idea what happened)

Hammer Strength Pulldowns:
50kg x 10
60kg x 12
55kg x 15

Assisted Pullups:
-15kg x 10
-15kg x 12

Cardio: 30 mins Crosstrainer 350 cals.

PrimaI
11-08-08, 1:23 pm
Shoulders:

DB press:
20kg x 20
26kg x 15
30kg x 12
34kg x 12

Seated Lat raise:
14kg x 12
16kg x 12
12kg x 15

BB front raise:
15kg x 12
25kg x 12

Partial Raises:
5kg x 21
10kg x 21

Cardio: crosstrainer 25 mins 300 cals. Was easy cardio as this guy was there who talks about basically nothing none stop, but he was talking to me as I was doing cardio and the time flew by. I'm glad he arrived the second I stopped doing weights.

PrimaI
11-08-08, 1:26 pm
Legs/Abs:

Front Squats:
60kg x 10
60kg x 12
80kg x 10
90kg x 10
100kg x 9 -should have got 10 but the bar rolled off my shoulders.

S-L D-L:
3 x 60kg x 15

DB Lunges:
24kg x 200m

Abs:
Kicks:
15
15
12

Cable Crunches:
35kg x 30
55kg x 30
95kg x 15
50kg x 40

Cardio: Crosstrainer 30 mins 400 cals.