BanZeh cutting journal

[radicalry00]

Good workout with plenty of volume Banzeh.

[BanZeh]

Cheers,

Thought Id writeup what my current workout, diet and supps

Workout

Monday Superset Upper, exercise 1 and 2 are done with no rest and then maximum of 1minute rest before repeating the superset, ideally down to 20secs rest. Move directly onto next the next superset.

A1 Barbell Benchpress 4x10
A2 Barbell Bent Over Row 4x10
B1 Dumbell Shoulder press 4x8
B2 Close grip Chin ups 4x8
C1 Dumbell bicep curls 3x8
C2 Skull crushers/Floor close grip Benchpress 3x8
Rear delt raises 3x8 (30secs rest max)

Tuesday Heavy Lower

Squat 3x6
Deadlift 2x5
Calf Raises 3x8
SLDL 3x8
Leg press 3x8
Seated Calf Raise 2x10

Weds day off

Thurs Heavy Upper

DB Benchpress 3x6
1 Arm Row 3x8
Weighted Dips 3x8
Wide grip chinups 3x6
Push Press 3x6
Decline lying cable flyes 3x8
Cable curls 2x 8-10

Friday

Superset Lower

Monday Superset Upper, exercise 1 and 2 are done with no rest and then maximum of 1minute rest before repeating the superset, ideally down to 20secs rest. Move directly onto next the next superset.

A1 Jump Squats 6x10
A2 Calf Raises 6x10
B1 SLDL 4x10
B2 Lunges 4x10

[BanZeh]

Diet, I have moved to basically the anabolic diet with virtually no carbs

Meal 1 Apon waking, 30g Whey, 5g Creatine 300mg Phosphatidyl Serine
Meal 2, 15mins later 3egg vegetable omlette or 2 pieces of bacon + 1egg + handfull of berries + 3x Omega 3 caps 3xCissus caps
Meal 3, 1 from, Coconut and Whey milkshake, Mackrel and mixed fruit/veg, Kipper and mixed veg,
Meal 4 Tuna, salad, tomatoes and cucumber
Meal 5, 1 from Bolognase with vegetables, Mince with gravy and vegetables, Baked Salmon with mixed vegetables and sweet potato, Home made burgers with sweet potato wedges and vegetables, Chicken Fajitas with mixed vegetables(no wrap) + 3x Omega 3 caps 3x Cissus
Meal 6, 25g Whey, 200ml full fat milk, tablespoon of cocoa powder, 300mg Phosphatidyl Serine

Trying to swap meal 4 and 5 around where convinient.

[BanZeh]

Supps taken,

Pre workout 45mins before 3xThermopure + ALCAR (or sida +200mg caffeine + ALCAR)
Pre workout 15mins 25g WMS + 10g Whey
During heavy workouts 20g BCAA
PWO WMS
15mins later 40g Whey + 5g Creatine + Phosphatidyl Serine

[FFAF]

nice work banzeh.

Quote

Supps taken,

Pre workout 45mins before 3xThermopure + ALCAR (or sida +200mg caffeine + ALCAR)
Pre workout 15mins 25g WMS + 10g Whey
During heavy workouts 20g BCAA
PWO WMS
15mins later 40g Whey + 5g Creatine + Phosphatidyl Serine

ive read before that caffeine may overide the affect of creatine.
i'm cutting too and therefore have a fair bit of caffeine.
I stopped creatine now so save a bit of money.

What do you think?

[BanZeh]

To be honest Ive only just introduced supplementing caffeine directly and Ive not noticed any strength or endurance drops tbh. Ive taken it as part of Thermopure also, altho at no point have I felt any kind of drop off. I wouldnt have expected to notice the endurance drop off as such as the stimulant effect from the caffeine would proberbly cover this but would have thought there might be a strength drop, but in the last week Ive set new pbs for Deadlift and squatting, compared with when I was half a stone heavier and on Creatine without caffeine.

[BanZeh]

Heavy Upper

Flat DB press

14Kgx10
20Kgx8
26Kgx6
28Kgx6x2
30Kgx5

1 Arm Cable rows

40Kgx8
55Kgx8
65Kgx8x2
2 Arm seated cable row
100Kgx8

Dips
bwx8
bw+5Kgx8
bw+10Kgx8x2

Wide grip chins

bwx8
Wide grip lat pulldown
50Kgx8
60Kgx8
55Kgx8

Push press

35Kgx8
45Kgx8
45Kgx6

Decline Cable flyes

20Kgx8
20Kgx10
25Kgx8

Cable bicep curls

30Kgx8
40Kgx8
45Kgx8x2
35Kgx8
Preacher barbell curl
30Kgx6


Felt very tired trying to do the workout today, proberbly on the back of quite a low calorie day yesterday. This is going to be my last workout for a while, taking a rest for a few days as Im a bit tired, and I finish my uni exams tomorrow so the nest few days are going to be a bit of a write off, plus I have a rugby 7s tournament at the end of the week.

[radicalry00]

Strong stuff mate.

Probably best to have several days if you're feeling abit drained. I find it helps ALOT. How long have you been playing rugby 7's? I fancy getting into something like that.

P.S Good luck with the exams dude

[BanZeh]

I dont really play rugby 7s just do a couple of competitions each year with mates. Its quite good fun and the games r always played in good spirit and competitions are always a good day out. If you want to get into it some clubs specialise in doing 7s so I'd look into it if I was you as its good fun.

[FFAF]

nakering stuff tho, sevens!