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Been debating on a online journal for a while now and gyms are opening next week so now I thought would be a good time to start . Current photos attached of current condition . No heavy training in lockdown ,have been maintaining with band work and bodyweight . So I am sure there will be a lot of progress to be made . Currently 3-4 weeks post pct so Will be training natural for 6 weeks doing a natty cut to shed some body fat before I jump back on a cycle .

I will be doing a push pull legs over 6 days

Will update more on Monday

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Discussion Starter · #8 ·
I recently returned back to Rochester after leaving my work in Tunbridge Wells for last 5 years.

Any decent gyms in Sittingbourne?

We have a UFC gym opening up soon which looks promising
Yeah your virtually down the road from me . Yeah there are decent gyms in sittingbourne, there is a hardcore gym called bedrocks and snap fitness. I go to snap fitness as it's 24 hour and I like to train late and the equipment is decent
 

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Discussion Starter · #10 ·
Just looked at bedrocks looks decent. I know of snap, the guy who owns it is the one opening up the new ufc I believe.
I would love to go to bedrocks but the times don't suit me to be honest . I have been in to look around , has some great equipment he also has a supplement shop in the gym.
 

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Day 1 week 1

Rotator cuff x3

warm up chest press machine 3x15-20 To pump some blood in the area

Flat bench warm up 5,3,2,1

Working sets

120kg 6 Back off set 110kg 8

Incline dumbbell bench

40kg 10. back off 35kg 9

Incline Db fly

22.5kg 12. Back off set 20kg 15

Db shoulder press

37,5kg 6. Back off set 30kg 8

Side Db lateral raises

warm up 10kg 12.

15kg 12 back off set 7.5kg 20

Skull crushers

30kg. 13. Back off set 25kg 15 reps

Tricep pushdowns

41kg 8. Back off set 32kg 15 reps

Cardio

Cross trainer 20 minutes 200 calories.

Bike 20 minutes 200 calories

25g dextrose +2 scoops whey protein pwo

now buzzing for the next session
 

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Starting my diet off on 250g ish of carbs so will monitor and adjust as I need it to.

meal 1. 100g oats 100g frozen summer fruits 2 scoops whey

meal 2. 2 thin bagels 5 whole eggs tin of tuna handful of spinach

meal 3. 200g rice cooked weight 250G chicken breast half tin of tomatoes 50g cashew nuts

meal 4 100g rice cooked weight 250g chicken breast half tin of tomatoes 1 whole Grapefruit

50g cashews nuts

Bedtime Tin of tuna . Handful of spinach chopped onion sweetcorn

around 4 litres of water drunk
 

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week 1 day 2

Warm up for blood flow

good mornings super set bent rows 3x20

Deadlifts Warm up 5,3,2,1

200kg 6 reps. 180kg 8

Close grip pull downs

86kg 10. Back off set 73kg 12

Barbell rows

100kg 9 reps. Back off 80kg 11

Straight arm pull downs

36kg 11. Back off 27kg 15

Bent over laterals laying on bench

10kg 14. 7kg 20 reps.

Drop set 5kg 25 reps plus 5 half reps

Strict Barbell curls

60kg 8. Back off set 50kg 12

Hammer curls across the body

22.5kg 11

Back off 20kg 13 reps + 1 negative

25g dextrose 2 scoops whey then home for a meal 30 minutes later .

i won't post food up every day as it's basically all the same most days I just upper and lower carbs as I need to

60 minutes cardio . Split session cardio and weights

Cross trainer 30 minutes 320 calories

Bike 30 minutes plus 5 minute cool down 445 calories

765 Cals

around 5-6 litres of water today
 

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Aching like a absolute bitch today! But to be expected without lifting any iron for 3 months . So legs tomorrow then a day off for me . Looking forward to lifts going up tho and making improvements. Hopefully over the next few weeks I can push my limits naturally and then jump back on cycle and make some gains
 

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Discussion Starter · #17 ·
Hi mate, looking solid. ??

Can I ask why your cutting rather than just maintaining? Especially as your just off PCT, so I'm guessing your body is still recovering? Would just a maintenance be more sensible? Will probably help you with getting back in the gym too ie more nutrients etc etc. Your pure muscle mass will knock the bit of "COVID fat" off ??.
Not really worried as I hold onto muscle quite well to be honest. I am not really doing a full blown cut . Just a little trim . Then jumping on . Did the same last cycle . Had no issues .
 

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week 1 day 3

Warm up , light leg extensions and leg curls

Sumo Hack squats warm up 5,3,2,1

200kg 8. Back off 170kg 10

Narrow Leg press 1 light warm up set

240kg 15 reps. 300kg 11

Leg extensions

Set 1 57kg 12. Set2 57kg 9

Light hamstrings work

Seated leg curls

50kg 12. Back off 40kg 19 reps

Laying Leg curls

32kg 15. 32kg 10

first time using this machine as its new so getting the feel for it

Calves

Warm up for blood flow

Standing super set seated 3x20

Standing calves

60kg 12. 50kg 11.

Seated calve raises

60kg 8. 50kg 10

Ab work thought I would start throwing this in . Never really done much ab work but what the heck

Cable crunches

64kg 20, 77kg 15. 10

Straight Leg raises

20, 16,12

decided to ease back off on the cardio , bit to much to soon , felt like a train hit me last night laying in bed , got to listen to the body So going to work up to the timing . 40 minutes cardio done today low intensity
 

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Discussion Starter · #20 ·
LMAO, 2nd day in the gym after months off and can still DL 200kg comfortably

And 60kg Barbell curls f**k me no wonder you have such thick arms. I use half that weight, probs why my arms are s**t lol
Thanks mate, I find low volume hi intensity sets gets the poundages up a lot quicker . You will get there :)
 

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Discussion Starter · #22 ·
Seems with cardio now more and more guys relying on steps. I've seen guys even do this purely as a form of cardio during prep. I've done this on my last two dieting phases and works quite well whilst not taking away from training sessions and managing fatigue.

Only downside is time management/efficiency. It takes like 90 to 100 mins to get in 10000 steps equating roughly to about 500kcals. I could bang this out on a stepper on 40 mins...
Yeah they have a huge stepper at my gym, killer on the glutes . Don't think I could do cardio for 100 minutes would bore the s**t out of me lol Cardio is a love hate relationship for me . As you say 40 minutes job done . :thumbup1:
 

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Discussion Starter · #23 ·
Day off tomorrow

will do some light cardio and that be it

next push pull legs will be different . Different exercises for variety and in different order so hamstrings then quads ect . Will update more then , hope everyone had a good first week at the gym
 

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week1 day 4

Rotator cuff x3

Machine Chest press 3x20 for blood flow

Slight decline smith bench warm up 5.3,2,1

120kg 6. Back off set 100kg 8 rest pause 2

Incline barbell

100kg 7 more in tank Back off set 80kg 10

Peck deck

16, 12 Virtually whole stack may change this exercise selection

Barbell shoulder press

60kg 11, 7

Side cable raises

18kg 8. Back off 14kg 14 reps

Cgbp

100kg 8. Back off 60kg 15

Seated Overhead dumbell extension

30kg 12. Back off 22.5kg 16 reps

Rope push downs

14kg 18 reps

was originally meant to do decline dumbbells for the first exercise but the bigger weights were gone , off being fixed apparently so went with the smith

40minutes cardio
 

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Week1 day 5

Warm up Bodyweight Chins 15,10,7

Pronated lat pull downs

73kg 10 66kg 15 reps

Dumbbell rows

50kg 10. 45kg 12

Wide grip cable row

86kg 10. 73kg 12

Shrugs Triple drop set ,

10seconds rest give or take between sets

120kg 11. 80kg 14. 40kg 20

High pulley rear delt

23kg 7. Back off 18kg 8

Narrow grip ez bar curls

50kg 7. 40kg 11.

Reverse barbell curls thumbless grip

30kg 12 20kg 20

40 minutes cardio

25g dextrose 2 scoops whey

home for a meal 30 minutes later
 
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