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Training has been going good. The diet is going good.
I have been also taking meals with me to work to eat so I dont cheat on my diet.

I trained chest and arms on Tuesday and Back yesterday. Today was a rest day. I will train chest and arms again tomorrow and Back again on Saturday.
Sunday will be a day off due to work. I will be working so working legs will not be possible. I might train shoulders on Sunday.

I have been good on my diet and not cheated in many weeks. I was thinking of getting a cheat meal KFC. I am thinking, I have not had one in so long. I have been craving it. I will try to keep it within my macros and I will be reasonable and not go crazy maybe just one burger and no fries with a diet soda.
 
Today was a quick chest session. I was in and out quick. I woke up late so it was only chest and no triceps.
I am work at the moment in the car. I thought I had write this as I will finish late today.

Dumbbell incline
3 sets 22 kg 8 reps
2 sets 20 kg 8-10 reos
my wrist is feeling better on the incline and does not click anymore. The straps are helping. I am trying to be aware of my posture, keeping chest up etc.
Incline smith machine
2 sets 65 kg 6-8 reps
2 sets 60 kg 8-10 reps.

Chest press ( upper handles to hit more upper )
4 sets 72 kg 8-10 reps

Finished with cable flys.
4 sets 18 kg 10-12 reps. I am trying to imagine hugging a tree and focusing on squeezing and bringing the humorous bone in front of the chest.

I have been reading on the bio mechanics.

Want more upper chest so I'm hitting lots of incline

Anyways I have to go and I brought some food with me as well.
Guess what it is ?
It is chicken and rice with some peppers.

Bye
 
I trained Back today. It was a good workout. The weights felt ok today. I am sticking with compound movement and also accessories.

Wide grip pulldown
3 sets 45 kg 8-10 reps
4th set 47 kg 6-8 reps
Focus on stretching the lats and pull with the elbow

Bent over rows ( underhand grip )
1- 60 kg 8-10 reps
2 - 70 kg 6-10 reps
3 - 75 kg 6-8 reps
4 - 80 kg 6-8 reps. I have never done 80kg before so it felt good getting that. It felt somewhat easy.

Dumbbell row
3 sets 36 kg 6-10 reps

Cable seated row
4 sets. 2 sets 66 kg 6-8 reps heavy, 2 sets 59 kg 8-10 reps

Cable pullover to finish off the back
3 sets 18 kg 10-12 reps

I went home and had my post workout meal of 200 grams chicken breast with 100 grams boiled white rice and some salad.

I will be working tonight so I will be taking with me some chicken and boiled white rice. I will be checking my weight tomorrow.
 
Today was a rest day. I wanted to train arms but thought I should rest because I need to rest for tomorrow leg workout.

I checked my weight today and I lost 2lb. It is a good sign of weight loss. I will continue with the same calories. I am now 93.8 kg. I will get to 90 kg and then see what to do.

I am working a long shift today 9 hours so I will take 2 meals with me to work instead of 1.
 
I took some pictures. I will post them today. They are without a pump. I am hoping to get leaner then go back on a bulk and gain more muscle mass.
The website where I post the picture is not working, I will post them later or tomorrow after work.
 
Asrar said:
Today was a rest day. I wanted to train arms but thought I should rest because I need to rest for tomorrow leg workout.

I checked my weight today and I lost 2lb. It is a good sign of weight loss. I will continue with the same calories. I am now 93.8 kg. I will get to 90 kg and then see what to do.

I am working a long shift today 9 hours so I will take 2 meals with me to work instead of 1.
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Be prepared that you will need to go to under 80kg to be in a good position to bulk again. Keep at it :)
 
Asrar said:
I took some pictures. I will post them today. They are without a pump. I am hoping to get leaner then go back on a bulk and gain more muscle mass.
The website where I post the picture is not working, I will post them later or tomorrow after work.
Click to expand...

Cut till the cuts come in. I'd personally want some visible abs, delts, bi's & tri's and you can then afford the extra cals you'll need when gaining. Ideal scenario, but depends on how comfortable you are aesthetically.

I think, going off your previous pics, mid section could be tighter and bi's could be more defined. Back looks good and thick, traps also coming along well. I see you missed arms on last session, I'll have a look back what you're doing for them.

Do you use wraps on your BB BOR? If you don't have the grip of a strongman or PL (like me) they make the world of difference moving weight. 80kg is decent though and if it felt easy add more!
 
Robbie said:
Be prepared that you will need to go to under 80kg to be in a good position to bulk again. Keep at it :)
Click to expand...
I got to 84 kg last cut. I felt small lol. Clothes were baggy. It was lean although.
 
Matty1 said:
Cut till the cuts come in. I'd personally want some visible abs, delts, bi's & tri's and you can then afford the extra cals you'll need when gaining. Ideal scenario, but depends on how comfortable you are aesthetically.

I think, going off your previous pics, mid section could be tighter and bi's could be more defined. Back looks good and thick, traps also coming along well. I see you missed arms on last session, I'll have a look back what you're doing for them.

Do you use wraps on your BB BOR? If you don't have the grip of a strongman or PL (like me) they make the world of difference moving weight. 80kg is decent though and if it felt easy add more!
Click to expand...
I need to get leaner. I hold most of my fat on my lower body.
I am eating at 2500 calories and loosing 2 lb a week, if I stop loosing weight then I will drop another 100.
I get lazy on my arm workouts. I was thinking of having a arm day just to get more volume. I enjoy training arms. The pump is the best feeling. For my arms is mostly cables because of elbows and wrist troubles. It could be down to form although.
For my rows I don't use any wraps. I just use a underhand grip, I tried 80 kg last time, it felt easy and for 8 reps. I was surprised. I had good strict form no jerking it up.
 
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Asrar said:
I need to get leaner. I hold most of my fat on my lower body.
I am eating at 2500 calories and loosing 2 lb a week, if I stop loosing weight then I will drop another 100.
I get lazy on my arm workouts. I was thinking of having a arm day just to get more volume. I enjoy training arms. The pump is the best feeling. For my arms is mostly cables because of elbows and wrist troubles. It could be down to form although.
For my rows I don't use any wraps. I just use a underhand grip, I tried 80 kg last time, it felt easy and for 8 reps. I was surprised. I had food strict form no jerking it up.
Click to expand...

I'd see if you could stick dumbbells for biceps. Hammers, incline curls & concentration curls are my faves. I used to have an arm day back on the bro split but it's likely overkill, although some would disagree.

Volume - not sure how your sessions are laid out but if it's PPL then just take rest days when needed and crack on with the rotation not skipping parts of the session (i.e. bi's from you're pull/ back session), no need to add random arm days :thumb:
 
Matty1 said:
I'd see if you could stick dumbbells for biceps. Hammers, incline curls & concentration curls are my faves. I used to have an arm day back on the bro split but it's likely overkill, although some would disagree.

Volume - not sure how your sessions are laid out but if it's PPL then just take rest days when needed and crack on with the rotation not skipping parts of the session (i.e. bi's from you're pull/ back session), no need to add random arm days :thumb:
Click to expand...
For biceps I use dumbbell and ez curl because it's easier on my wrist than a straight bar. My triceps are machine and cables. Close grip hurts my elbow and crushers destroy my elbow.
 
Asrar said:
For biceps I use dumbbell and ez curl because it's easier on my wrist than a straight bar. My triceps are machine and cables. Close grip hurts my elbow and crushers destroy my elbow.
Click to expand...

Ahh right. I rarely do straight bar curls for the same reason. I think a few people have said about skulls and elbow niggles. Tried with Dumbbells not ez bar?

I'd also rotate you BOR overhand if your always doing underhand.
 
Asrar said:
I am hoping to get leaner then go back on a bulk and gain more muscle mass.
Click to expand...
Hello mate, I'm on the same path as yourself so will be following your journal with a keen eye. :thumb:
 
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