BanZeh cutting journal

[BanZeh]

Heavy Upper workout yesterday,

Dumbell Bench press

12Kgx10
20Kgx5
26Kgx6
26Kgx8
28Kgx6
30Kgx5 +6Kg on last week

Standing 1 arm cable row

50Kgx8x2
55Kgx8
2 Arm 100Kgx8

Dips

bwx8
bwx10
bw+5Kgx8

Wide Grip Chins

bw 3x6

Machine Shoulder Press

40Kgx8

Upright Row

25Kgx8
35Kgx8

Cable Flyes

25Kgx8
30Kgx8x2

Cabell Bicep curls

15Kgx10
25Kgx8
40Kgx10
40Kgx9


Shoulders felt horrible during the workout so i used a machine instead. First time using my dipping belt and the added weight seems to add alot more effort on your triceps which I liked.

[BanZeh]

While workouts are going ok, and diet seems alright I havent lost any weight in the last week, so am going to look at reigning in my food intake a bit aiming to have a little lower Kcals next week.

[BanZeh]

Superset upper workout today,

Benchpress, Bent over row 55Kg

10reps 30secs restx2
40secs restx2


Seated Shoulder DB press 12Kg Close grip chin up

SP 10reps, CU 8reps 30secs
SP 8reps, CU 8reps 40secsx2
1min rest

Dumbell curl 12Kg Skullcrusher 25Kg

DC 10reps SC 8reps 30secs
DC 8reps SC 8reps 30secsx2

Dumbell Rear delt row 7Kg

8reps 30secs rest x3


Felt tired during this workout and havent really had nay carbs all day (high protein and fat all day) and I think I suffer a bit from it.

[BanZeh]

Heavy leg day today,

Squat,

50Kgx10
90Kgx5
120Kgx6
130Kgx6x2
90Kgx8

Calf Raise

90Kgx10
110Kgx9x2

Deadlift

60Kgx5
100Kgx5
130Kgx5x2 - pb+5Kg

SLSB Deadlift

60Kgx8x3

Leg Press

100Kgx10
130Kgx10
150Kgx8

Leg press calf raise

100Kgx10
130Kgx10


Pleased to have my Squat back on track and might have a pb in 2-3 weeks if current progression continues, very happy with Deadlift pb 2 weeks running! Think I had enough in me to do more so shall hopefully improve on it again next week.

As for diet have only had carbs in pre and post workout shakes last 2 days(not counting carbs in fruit and veg) and have actually felt great doing my workouts, shall see if this has helped make a difference when I weight myself again on Thurs.

[BanZeh]

Heavy upper day

DB Bench press

14Kgx10
20Kgx5
28Kgx6x2
26Kgx6 - down 2Kg from last week


Standing 1 Arm cable row

50Kgx8
55Kgx8
60Kgx8 +5Kg
2Arm 100Kgx8

Push Press

35Kgx10
45Kgx8x3

Dips

bwx8
bw+5Kgx8
bw+7.5Kgx8 +2.5Kg from last week

Wide grip Chins

bwx6x3
Wide grip Lat pulldown
50Kgx10

Cable bicep curls

20Kgx8
30Kgx8
40Kgx8x3

Cable Flys

20Kgx10
25Kgx10

Tricep pulldown

25Kgx10
30Kgx6


Overall an ok workout.

[BanZeh]

Weight is still 12St 13lb this week, still havent managed to get it shifting downwards. Strength in some areas is still going up although I dont know how long this will last as I have shifted my diet to virtually no carbs now except for a carb up once a week.

[BanZeh]

Superset lower today,

Jump Squats, Calf raises both 60Kg, 10 reps, 6 supersets

30secs restx2
40 secs restx3

SLDL 50Kg, DB lunges 12Kg, 10 reps, 4 supersets

30secs rest
40secs rest
1minute rest - did double reps on lunges for this


My lower back really hurt doing the SLDL, dont know whether this is a slow recovery from setting a Deadlift pb the other day or whether its from the Jump squats, apart from this was a good workout, and recovery times are slowley coming down which is good.

[BanZeh]

Superset Upper day.

Benchpress + BOR 55Kg 10 reps

30secs rest x2
40 secs rest (Last set only did 5 reps benchpress )

DB Shoulder press 14.5Kg + Close grip chinups 8reps

40secs restx3

DB curls 14.5Kg + Skullcrushers 30Kg

8reps each
30secs rest

Curls 6reps Crushers 8reps
40secs rest

DB Curls 12Kg 10 reps Crushers 10 reps


DB Rear delt raises. 2Kg

20secs rest x2


Bad workout for me felt tired. Dont know if going out drinking at the weekend hasnt helped but didnt feel great. Also had lost a bit of patience by the end so didnt bother really for the rear dealt raises.

Generally am a bit despondent as I know im proberbly gonna have to take 2 months or so off soon to have a hernia operation and am worrying how much muscle/strength I'm gonna lose, especially as im gonna proberbly end up doing alot of cardio to keep fit instead.

[BanZeh]

Heavy lower day today,

Squats
50Kgx10
90Kgx8
110Kgx5
130Kgx6
135Kgx6
140Kgx8
145Kgx6 - New Pb +5Kg

Calf Raises

90Kgx8
110Kgx8x2

Deadlifts

60Kgx5
90Kgx5
130Kgx5
135Kgx5 - pb + 5Kg

SLDL

60Kgx8x2

Leg Press

100Kgx10
130Kgx8
150Kgx8

Leg press Calf raises

100Kgx10x2


A good workout 2 pbs, I dunno if this has anything to do with wearing a belt for the first time, to try and protect myself so I can workout before my hernia operation. Either way felt good. I really felt I could go further with the squats so will look at this next workout

[BanZeh]

Heavy Upper Day

DB Bench Press

14Kgx8
20Kgx8
28Kgx6x3
30Kgx6
20Kgx8

1 Arm Row

40Kgx10
50Kgx8
60Kgx8
65Kgx8
70Kgx8
2Arm 100Kgx8 pb+10Kg

Dips

bwx8
bw+5Kgx8
bw+7.5Kgx8
bw+10Kgx8 -pb+2.5Kg
bwx8

Wide Grip pull ups

bwx6x3
Lat Pull down
55Kgx8

Push Press

35Kgx8
45Kgx6x2

Lying Cable flyes

20Kgx7x3

Cable bicep curls

20Kgx10
30Kgx8
40Kgx8
45Kgx8 +5Kg
Preacher curl
20Kgx6


I also did a 5minute HIIT session on a treadmill afterwards. Good news in that I have lost 1lb this week now weigh 12St 12lb. While this is only a 1lb drop in weight I have gained strength during this as well as I think a bit of muscle so am happy, but will be trying to put a bit more cardio in the next week to try and keep fat loss going.

On a side note I found some old sida I ordered ages ago and took that with 200mg of caffeine and ALCAR before my work out, damn that makes you sweat!