BanZeh cutting journal

[BanZeh]

Starting a new journal to go along with my cut, aim is over 6 weeks or so to try and get bf% down from around 14% at the moment to 10%. May be a little ambitious but am going to have a go at it. The routine I will be following is below,

Monday - Superset Upper 8-10 reps

A1 - Flat Bench Press x 4
A2 - Bent Over Row x 4
B1 - Dumbell shoulder press x 4
B2 - Close grip chin ups x 4
C1 - Dumbell Curls x 3
C2 - Tricep Extention x 3

Tuesday - Heavy Lower

Squat 4x6
Calf Raise 4x6
Straight Leg Straight Back Deadlift 4x6
Leg Press 3x8

Weds - Rest

Thurs - Heavy Upper

Flat Dumbbell Bench press 3x6
Bent over Row 3x6
Military Press 3x6
Wide Grip Pull ups 3x8
Dips 3x8
Cable Bicep curl 2x10
Cable Flyes 2x10

Friday - Superset Lower 10reps

A1 - Jump Squat x6
A2 - Calf Raise x6
B1 - Straight Leg Straight Back Deadlift x6
B2 - Front Squat or Lunges x6

I may look at doing this 2 days on 1 day off rather than the current setup with the weekend off but shall see how it goes.

Will also be posting diet up soon, along with pictures from now and stats.

[BanZeh]

Did first workout today

A1 - Flat Bench Press x 4
A2 - Bent Over Row x 4 - both 50Kg
10reps 45secs rest between first 3 and 1min rest on the last set

B1 - Dumbell shoulder press x 4 - 13.5Kg
B2 - Close grip chin ups x 4 - BW
10 reps shoulder first set 8 reps each on all others, 45secs rest between first set 1min rest between other 3

C1 - Dumbell Curls x 3 - 12Kg
C2 - Tricep Extention x 3 - 6Kg
10 reps 45secs rest between each set

DB rear delt raises 6Kg
3x10 30secs rest between sets

[FFAF]

Good luck on this bro.
Are you gonna post your diet up?

[FFAF]

Originally Posted by BanZeh

Will also be posting diet up soon, along with pictures from now and stats.

lol sorry.

[BanZeh]

lol no probs Diet is as follows;

Meal 1, apon rising
30g Whey 5g Creatine mono 3g Glutamine peptides

Meal 2 approx 15mins later - approx 300Kcal
75g oats 200-300ml full fat milk 2x omega 3 caps 3x Cissus caps

Meal 3 & Meal 4 - any 2 of; approx 300Kcals

2xwholemeal toast with peanut butter & hazelnut butter + some berries or grapes
100g grilled mackerel with 100g mixed veg
100g grilled kipper with 100g mixed veg
Omlette made with 200ml MP egg white & 1egg with broccoli, onion and mushroom

Meal 5 - Any 1 of the following, approx 500-750Kcals - 3xcissus caps 2xomega 3 caps

Chilli con carne with cheese & a salad
Bolognase with cheese & a salad
Chicken fajitas(without wraps) with cheese & a salad
Tuna steak with Sweet potato and mixed veg
Mediterranean vegetables with bacon chop
stir fry

Meal 6 - before bed approx 300Kcals
25g Whey + 200-300ml full fat milk


Before workouts 3xThermopure + ALCAR, may also have a banana before hand, and may supplment taurine + beta Alanine in a couple of weeks time.
After workout 25g WMS + 5g Creatine + 3g Glutamine peptides
15mins later 30g Whey + 25g Oats

Waxy Maize Starch (WMS) is a complex, long-chain, super-high molecular weight, sugar and lactose free carbohydrate. Our Waxy Maize Starch has a high percentage of Amylopectin (95-99%) and a low percentage of Amylose (1-5%). Amylopectin molecules are larger, heavier and easier for the stomach to digest. Therefore, foods that have little Amylose and lots of Amylopectin will be more rapidly digested and absorbed. Perfect for post-workout 100% sugar and lactose free Rapidly absorbed by the body

Beta Alanine is a non-essential amino acid that combines with L-Histidine to help form Carnosine. Beta Alanine elevates Carnosine concentration in muscles and is useful for anyone participating in sports which require explosive actions, for example sprinting, weight training or boxing. Delay the onset of fatigue Improve physical performance Increase exercise capacity

Taurine can have very positive effects on your workouts and body composition. With similar properties to creatine, Taurine can draw water into the muscle cells and act as a cell volumiser. This can help draw additional nutrients into the muscle which can aid recovery and muscle growth. Your muscles appear larger Your muscles can exert more force on objects Protein synthesis in the muscle cell is increased Is a inhibitory neurotransmitter

Omega-3 is an essential fatty acid (EFA) that is sourced from fish oil. Fatty acids are the basis of fats & oils, and are necessary for overall health and well being. They are essential to the human body because they are a component of every living cell in the body. EFAs are necessary for rebuilding existing cells and the production of new cells. Essential fatty acids are made up of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which are both long chain fatty acids that have been shown to provide a number of health benefits. General Health & Well Being Can incease HDL (good cholesterol) Possible decrease in chances of Heart Disease

[BanZeh]

Stats at the moment, 5' 11 approx 83Kg but will do a definate measurement tomorrow at the gym, chest is approx 40". Current bests not that they will be very relevant for a cut, but you never know.

Bench 75Kg x5
BOR 75Kg x5
Squat 140Kg x5
Deadlift 120Kg x5

[BanZeh]

Had to miss workout yesterday due to uni exams, which was a shame when starting a new routine but did it today instead. Went well considering I havent done squats for at least 6 weeks if not more.

Squats
90Kg x6
110Kgx6x2
110Kgx8

Calf Raises
110Kgx10x2
110Kgx8
120Kgx8

Deadlift
100Kgx5
120Kgx5

Straight leg straight back deadlifts
60Kgx6x3

Leg Press
100Kgx10x2

Calf Press
100Kgx10


Was happy with how it went generally although proberbly my legs will hurt tomorrow. The squat strength will hopefully build back up soon, but the deadlift was good and will proberbly beat my pb on this easily next week.

Only problem I found was some fatigue towards the end of the routine.

Weighed myself in the gym am 12St 13lb. Will weigh again in a week or 2.

[BanZeh]

Did heavy upper day today.

DB Benchpress - First time ive ever done this, am impressed how much it hits the chest compared with bb.

12Kgx10
20Kgx8
24Kgx8x6x8

1 Arm cable Row - First time ive done this as well

50Kgx8x3
55Kgx
2arm 100Kgx10

Wide grip Chins

BW 3x6

Dips

BW 10reps x4 - Need to remember to take my dipping belt next time

Military press - shoulders felt crap by this point

30Kgx8x2
30Kgx6

Cable flys

20Kgx10
30Kgx6
25Kgx6

Cable Bicep curls

15Kgx10
25Kgx10
35Kgx10
40Kgx10

Preacer curl

20Kgx6


Diet is going ok, but in the middle of uni exams is meaning its not perfect.

Today had,

Morning shake
Milk and oats
Coconut protein shake
Kipper and mixed veg
Chicken Fajitas and mixed veg
and will have a nightime shake

Have had some things not quite on my list this week some good some bad.

Natural Goats yogurt with a spoon of jam.
Bacon, egg and sausage
chili and rice(small portion) egg and bacon

[BanZeh]

todays workout - upper body superset

Benchpress and Bent over row 50Kg 10reps x4

45secs rest between each superset +improvement on rest on last set


DB Shoulder press 16Kg, close grip chin up (bw)

SP 8 reps, chin 8 reps - 45secs rest
SP 6 reps, chin 8 reps - 1min 15rest
SP 12Kg 8reps, chin 8 reps - 45secs rest x2 + Started shoulder press too heavy but overall rest times down.

DB Bicep curl 16Kg, Skull Crusher 25Kg

8 reps each
45secs rest
BC 12Kg 8reps each
45secs
8reps each
1min rest
BC 9 reps SC 10reps + Did a new exercise here which i preferred to tricep extention.

DB rear delt raises 6Kg
3x10 30secs rest between sets

[BanZeh]

Heavy lower day today,

Squats

8x50Kg
5x90Kg
6x110Kgx2
6x120Kg
10x90Kg

Deadlifts

5x45Kg
3x100Kg
5x120Kg
5x125Kg - pb +5Kg

Calf Raises

10x50Kg
10x90Kg
10x110Kg

SLSB Deadlifts

45Kgx8x3

Leg Press

100Kgx10
120Kgx10

Calf Raises on leg press

100Kgx10
130Kgx10


Ok workout was really tired from not sleeping well but still did a Deadlift pb which im really happy about as I'm at my lowest weight for about a year. Just need to work on getting my squatting back up to strength now.