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5x5 + 4x2 - calories = ???

anotherbutters

anotherbutters

New member
No, it's not a maths quiz, it's my new journal :). I'm going to try a combination of flat 5x5's and doubles. I've just finished a Korte (journal here), pushing triples, so I want to carry on with heavier weights and lower reps for a while longer. Here's the plan, run single factor style:

Mon
squat 4x2, 1x8 backoff
bench 5x5
row 5x5

Wed
front squat 1x5
dead 4x2, 1x5 backoff
OH press 5x5

Fri
squat 5x5
bench 4x2, 1x8 backoff
row 5x5

I have 6 or 7 weeks before I go on holiday, so I don't mind if I load up a little whilst doing this. I'll also be cutting, but slowly (well, that's the plan). I'm currently around 184lbs and I wouldn't be surprised if I have to drop 15-20 pounds before I can see my abs.

From today, my diet will something like this:

Meal 1
Oats, honey, almonds, currants
kiwi fruit
1 whole egg
6 egg whites

Meal 2
2 pints (quart) of skimmed milk
nuts

Meal 3
chicken breast, 1/2lb bag of uncooked mixed veg
nuts

Meal 4
chicken breast, 1/2lb bag of uncooked mixed veg
nuts

Meal 5
chicken breast/salmon, steamed veg, olive oil

Meal 6
tub of cottage cheese & pineapple

and about 2 gallons of water. I'm also taking a multi-vit, high strength glucosamine & chondroitin and omega 3 caps. I'll probably eat a lot of the above to start with, rather than crashing my calories overnight, then lower them as I go along, to keep the scale moving.

First workout tonight...
 
I think you'll do well on it......

I actually think very low reps are good for reduced calories (provided you eat enough fat for joint health, which you do by the way) because they don't tap into energy stores so much.
 
I said I was a fan of the layout in the old journal, and I still am. I know you don't count calories, but do you have an estimate of how many the diet you posted gives you?
 
Like the layout. This will be fun to follow.

Couldn't bring yourself to do doubles on rows? LoL I don't blame you. I'm not a big fan of even the 1x5 on rows at this point.

I guess this is less volume than the Korte. Considerably less maybe? Anyway, it could create a small problem if your cals get real low. I'm sure you're more than aware of all that.

Good luck, AB.
 
Thanks everyone.

CS, I've no idea how many cals that is. I haven't counted cals for a long time, lol. I'm just going to eat a bit more or a bit less every day to keep the scale going down at a steady rate. When it gets tricky, I'll start counting cals.

PB, I haven't rowed for a long time, so I figured I'd do 5x5 on both days to get some practice in. But you're right, they're a tricky exercise :)

I haven't worked out what the tonnage is on this. I expect it's just below the volume phase in the DF5x5, so I'm expecting to load a little bit. So long as I can keep going until my holiday in 6-7 weeks, I'll be happy.
 
Week 1, Day 1

Bodyweight: unknown. Great start - I forgot to weight myself :)

All weights in kilos.

1. Core work
Back bridges, curlups, side bridges, bird dogs: 7x10 secs each

2. Squats
bar x 5, 40 x 5, 60 x 3, 80 x 3, 100 x 4 x 2 reps, forgot backoff ...... (100kg = 220lb)

Doh, I forgot the backoff set.

3. Bench
bar x 5, 40 x 5, 50 x 5, 60 x 5 x 5 ......... (60kg = 132lb)

Easy enough. I'll bump these by 2kg next week.

4. Rows
bar x 5, 40 x 5, 50 x 5 x 5 ........ (50kg = 110lb)

Ugh, did someone say "body English"? I'll get better at these :)

5. Abs
Decline situps, bodyweight x 3 x 20 reps


Comments

Squat doubles at 100kg were harder than expected. I was a little worried about getting all the sets in, but I managed it. I did 104x3 two weeks ago, so this shouldn't have been this hard. I've barely started cutting, so I'll just put it down to being one of those days. I'll increase these by just 1kg next week.

I've had a lump on the back of my left wrist for a few months now. It's almost like a bit of protruding bone, which stops my hand from going all the way back. It doesn't hurt that much, but benching aggravates it. I used a wrist wrap today. I should get through the next few weeks ok, so hopefully it'll clear up when I'm on holiday not exercising.
 
Nice looking setup. I remember coming off the Korte intensity phase and into 5 x 5 and 5 reps at 70-80% seemed really heavy, it took me awhile to get some conditioning, especially squatting.
 
Week 1, Day 2

Bodyweight: 182.6lb

All weights in kilos.

Front Squats
(bar x 5) 40 x 5, 50 x 5, 60 x 5, 70 x 5, 76 x 5 ...... (76kg = 167lb)

Deads
(60 x 5, 80 x 5, 100 x 3, 120 x 1) 130 x 4 x 2 reps, 120 x 5 ......... (130kg = 286lb)

Military Press
(bar x 5, 30 x 5) 35 x 3 x 5 reps ........ (35kg = 77lb)


My left wrist is playing up a lot. There's something swolen on/in it and it's restricting my range of motion and it makes pressing painful. I tried wearing a thick wrist wrap and it helped a lot. I didn't think I'd manage front squats or military press today, but I did and my wrist was ok. I might wear it around the house for a few days to keep the wrist straight.

I did 3kg below my PR on front squats today! Ok, so I only started pushing them just before the Korte, but I was pleased with how well they went. I could have matched the PR today.

On deads, my back rounded on a few reps when I wasn't concentrating on it. They were hard, but not too hard. I'll bump by 2kg next week and see if I can sneak up on 3 plates. I think the backoff set was too heavy as it wasn't particularly pleasant. I might go a lot lighter and do 8 reps.

I haven't done any overhead pressing in ages! Unfortunately, after the 3rd set, I could feel my back wasn't happy, so I skipped the last 2 sets and skipped abs too. This is annoying. I really need to get my back sorted out. I'll sub in incline bench instead.
 
Week 1, Day 3

Bodyweight: 183.8lb - up a pound. oops!

All weights in kilos.

Squats
(bar x 10, 40 x 5, 60 x 5) 85 x 5 x 5 ...... (85kg = 187lb)

Bench
(bar x 5, 40 x 5, 50 x 5, 60 x 3) 72 x 4 x 2 reps, 65 x 6 ......... (72kg = 158lb)

Rows
(40 x 5) 51 x 5 x 5 ........ (51kg = 112lb)

Decline situps
2.5 x 3 x 20 ......... (2.5kg = 5lb)

Squats were moderately hard, but not in doubt. The weight was just about right. I'll add 2kg next week.

Bench was similar, but I went too heavy for the backoff set and only got 6 reps in. I've been wearing a wrist support all day and used a thick wrist wrap for bench (and I've been taking Ibuprofen). The lump on my wrist is still there, but there was no pain whilst benching, which was my main concern.

I got more explosive on each set of rows as I went on, which was excellent. I'm hoping to make better progress using flat sets compared to when I've ramped these in the past. I'm still not using 1 plate a side, so I supported the plates on some wood to match that height.

Situps were pretty hard, but I've not done these regularly before. I was going to add weight every time I got 3x20, but I might stick to this weight for a couple more workouts to get some practice in first.

Overall, a good workout. Just need to focus on eating less :p
 
Yeah, I'm still finding my feet with the new diet. I keep pouring out my usual bowl full of oats in the morning, forgetting I'm supposed to be cutting. I'm surprised I don't get jaw ache with the amount of raw veg I've eaten recently.
 
Workouts are looking good, AB. Those rows definitely have a lot of room to grow. I'm sure they'll come up as you work 'em more often. Your squats on day one seemed maybe a bit too heavy. Maybe it'd be best to stay there this week as well just to be sure you're getting a nice running start? just a thought.
 
I went to a restaurant called The Fat Duck for Sunday lunch yesterday. It's been voted the best restaurant in the world for the past 2 years. Here's some info from their website:

"Heston Blumenthal of The Fat Duck in Bray, Berkshire has been described as a culinary alchemist for his innovative style of cuisine. His work researches the molecular compounds of dishes so to enable a greater understanding of taste and flavour. His original and scientific approach to the molecular breakdown of cuisine has teamed him with fellow chefs, scientists and psychologists throughout the world. His restaurant, The Fat Duck, opened in 1995 and was awarded its third Michelin star in January 2004."

We chose the degustation (tasting) menu, which has about 15 tiny courses that show off their culinary wizardry. I can honestly say it's the best food I've ever had in my life and probably ever will be! We were there for just under 4 hours and the bill came to £560 ($1060) for the two of us!

Here's the menu, not including the accompanying fine wines:

Nitro-green tea and lime mousse

Oyster, passion fruit jelly, horseradish cream, lavender

Pommery grain mustard ice cream, red cabbage gazpacho

Jelly of quail, langoustine cream, parfait of foie gras

Snail porridge, Joselito Ham, shaved fennel

Roast foie gras, Almond fluid gel, cherry and chamomile

Sardine on toast sorbet, Ballotine of mackerel 'invertebrate’, marinated daikon

Salmon poached with liquorice, Asparagus, pink grapefruit, "Manni" olive oil

Poached breast of anjou pigeon pancetta, Pastilla of its leg, pistachio, cocoa and quatre épices

Mrs Marshall’s margaret cornet

Pine sherbet fountain

Mango and douglas fir puree, Bavarois of lychee and mango, blackcurrant sorbet

Carrot and orange tuile

Beetroot jelly

Smoked bacon and egg ice cream

Pain perdu, tea jelly

Hot and cold tea

Violet tartlet

The first course (nitro-green tea) is like a meringue, made using liquid nitrogen. They wheel out a trolley with the liquid nitrogen to your table. Then they squeeze the ingredients, which is mainly egg white, out of a tube onto a spoon, then dip it into the liquid nitrogen for about 5 seconds. Then they serve it to you, where you're supposed to pick it up with your fingers and pop it into your mouth, where it just disappears. Amazing!

Every course was like an adventure. I mean, bacon and egg ice cream - just how does he make pure white ice cream taste like bacon and eggs!

I don't think I'll find a single thing on fitday :)
 
Sounds like a great time......man, I love to eat, lol......by the way, I was watching South Park reruns the other night, and the one where Butters went on the "Maury Povich" show with balls glued to his chin came on, lol.....I damn near choked on my milk.
 
That is, hands down, the baddest meal ever. Over a grand??? Holy CRAP, AB. LoL That sounds like some wicked food, though.

I had hamburger helper and milk. LoL
 
Week 2, Day 1

Bodyweight: 183.0lb - same as last week :rolleyes:

All weights in kilos, warmups in brackets, previous weeks in grey.

Squats
(bar x 5, 40 x 5, 60 x 3, 80 x 3) 100 x 4 x 2 reps
(bar x 10, 40 x 5, 60 x 5, 80x3) 101 x 4 x 2 reps ...... (101kg = 222lb)

Bench
(bar x 5, 40 x 5, 50 x 5) 60 x 5 x 5
(bar x 5, 40 x 5, 50 x 3) 62 x 5 x 5 ......... (62kg = 136lb)

Rows
(40 x 5) 50 x 5 x 5
(40 x 5) 52 x 5 x 5 ........ (52kg = 114lb)

Decline situps
BW x 3 x 20 reps
2.5 x 3 x 20 ......... (2.5kg = 5lb)

PB - you're right, I did start squats off a little high. I'm going to try to push them up anyway. They were hard again today and I met my sticking point a few times, but managed to push through. These were very close to failure. I'll bump by another 1kg next week. I'd rather keep the weight high than drop it just so I can ramp up again. I forgot the backoff set again! I've written it in big letters in my log, so I won't forget next week.

Bench was ok. I'll also bump these by just 1kg next week. The lump on the back of my hand/wrist has gone down, but I still used a wrist wrap. No pain or hinderance from it today.

I'm enjoying rows. They were so explosive I hit myself hard high on the abs a few times.

Decline situps made my back ache, but not where my usual 'weak spot' is. It's probably because I'm flexing and extending my lower back on each rep, which won't be good for it. No damage done.
 
anotherbutters said:
Bodyweight: 183.0lb - same as last week :rolleyes:
Click to expand...
For over $1000 I should hope you got enough calories to negate a week of attempted cutting. :chomp:

The meal entry was a lot more fun to read than the workout entry...glad to hear you had fun. Was it a special occasion, or did you just run out of liquid nitrogen at home to make the stuff yourself? ;)
 
I just read this about getting hold of liquid nitrogen:

http://www.zyra.org.uk/getliqn.htm

Interesting :)

My friend's visiting from Australia and he's always wanted to go to this restaurant. He's seen Heston Blumenthal a few times on TV and just had to go there. We couldn't get a table last time he was over, but we were a bit better organised this time (we're also trying to arrange a piss up in a brewery :p). My friend wouldn't let me pay anything as it was his idea, but I'll pay him back somehow. I think it'll be my tab whenever we go out for a while now!
 
Week 2, Day 2

Bodyweight: 183.0lb - still no change, although I weighed 180lb at the time of the workout, so I expect to be a lot lighter tomorrow.

All weights in kilos, warmups in brackets, previous weeks in grey.

Front Squats
(bar x 5) 40 x 5, 50 x 5, 60 x 5, 70 x 5, 76 x 5
(bar x 5) 40 x 5, 50 x 5, 60 x 5, 70 x 5, 78 x 5 ...... (78kg = 172lb)

Deads
(60 x 5, 80 x 5, 100 x 3, 120 x 1) 130 x 4 x 2 reps, 120 x 5
(60 x 5, 80 x 5, 100 x 3, 120 x 1) 132 x 4 x 2 reps, 100 x 8 ......... (132kg = 290lb)

Incline Bench
(bar x 5, 30 x 5) 35 x 3 x 5 reps ... (military press)
(bar x 5, 40 x 5, 50 x 4) 55 x 5 x 5 ........ (55kg = 121lb)

Front squats were hard on my wrists, so I'll have to stretch them first next week. My left wrist's better, so I can actually bend my hand back now. The squats were quite hard, but my wrists took my mind off them. I'll do 80kg next week, which will be a PR.

Deads - I'm already worried about going to 134kg next week, but I will do. I did 140 just 2 weeks ago, yet 132 felt heavy today.

Incline bench - I've very rarely done this, so it's practically new to me. I did this weight last time I tried, so anything above this will be a PR, lol.

I skipped abs. I've discovered World of Warcraft :)
 
anotherbutters said:
I skipped abs. I've discovered World of Warcraft :)
Click to expand...

So begins the downward spiral ;),just play in moderation.Seriously those online games can get you hooked very quicky if you are not careful.I got to the point where I was so obsessed with WoW & similiar games that my life revolved around being on the computer 12-14 hours a day for almost a year.I only ever thought about leveling up characters,finishing quests or obtaining some elusive item at the expense of everything else.I lost most of my friends and my body suffered greatly due to the lack of activity.It got to the point that my family was greatly concerned about my mental wellbeing.Looking back I cannot believe how pathetically addicted I was.

One day I said said to myself this cannot go on.I smashed all my game disks and began to change my ways.I took up lifting as a way of filling the void left by my gaming addiction and have never looked back.
 
It can have health benefits too. The servers were down the other night and I didn't know what to do with myself, so I went to bed early :)

Sounds like you got fairly hooked! I can see it being very addictive.
 
Week 2, Day 3

Bodyweight: 180.0lb

All weights in kilos, warmups in brackets, previous weeks in grey.

Squats
(bar x 10, 40 x 5, 60 x 5) 85 x 5 x 5
(bar x 5, 40 x 5, 60 x 5, 70 x 2) 87 x 5 x 5 ...... (87kg = 191lb)

Bench
(bar x 5, 40 x 5, 50 x 5, 60 x 3) 72 x 4 x 2 reps, 65 x 6
(bar x 5, 40 x 5, 50 x 5, 60 x 3) 72 x 4 x 2 reps, 60 x 8 ......... (72kg = 158lb)

Rows
(40 x 5) 51 x 5 x 5
(40 x 5) 54 x 5 x 5 ........ (54kg = 119lb)

Decline situps
2.5 x 20-20-20
5 x 20-18 ......... (5kg = 11lb)


I'm pissed off. On the 4th set of squats, I literally stopped at my sticking point for a second and had to push like my life depended on it to finish. I've no idea how, but I managed to complete another set without killing myself. I can't see how I can possibly increase these next week.

I didn't realise until afterwards, but I'd read my notes wrong and chose the same weight for bench as last week, only this week they were a lot harder. Even the much lighter backoff set was hard.

Rows were ok.

I tried decline situps with a 5kg/11lb plate. Every single rep hurt my back, but I managed to get 20 reps. The second set was just awful. I set the bench to flat for the final set, but after leaning back for the first rep, I just lay there and gave up.

So in summary, a pretty piss poor performance. I could put this down to just being one of those days, or that I've dropped my calories a lot, especially in the past few days as my bodyweight wasn't dropping. But I don't know. I didn't expect things to get this hard this quickly. I wanted to keep the weights relatively high for this run, but now I'm finding I can't implement progressive resistance, since I can't go heavier. If I drop the weights and ramp up again, I feel like I'll have to drop them so much I'll decondition from what I can handle now. Week 2 and I've blown it already. I'll have to reset somehow.
 
Don't Panic

Firstly, the bench performance would have been hurt by the straining on squats. The sit-ups, too, would have been affected by the hard squats. Who knows what muscles you pulled into the effort in unaccustomed ways to get the weight up?

Congrats on the tough squats.

With an effort like that going in, you'll have gotten something out of it to get you through next week. At least, if you were feeding yourself you would have. Cutting is tough. You could hold the weight steady, if you're concerned about it, which would be equivalent to an increase if you're in caloric deficit.
 
Thanks. I wondered about keeping the weight constant. It's not that 'interesting', but might be effective whilst cutting as you say. I probably ate too little today. I find it hard to control my weight accurately, even though I'm fairly good with my diet.

Honestly BW, I can't thank you enough for all the help you've given me whilst I've been on this board. You're a good man. :beer:
 
Thanks, AB. The way I see it, we go into the gym and give a good hard push at the weights. After that, the body does what it will with the efforts we've put in. Mostly I just try to give you a positive outlook on your workout when I think you're entertaining negative thoughts. If it helps you to give another hard push at the weights on your next visit then I'm a happy man.
 
Not that you need this redundant post, but between cutting and a truly maximal effort on squats, it's no surprise the other stuff felt difficult. And, again to repeat what BW said, significant strength increases while cutting should be seen as a bonus, not a given.

Just play it by ear a bit with the increases: use those microplates well, even if it means just adding 1 or 1.5 kilos per week to squats, or even less than that to presses.
 
Thanks CS. All comments are welcome :)

I can go up in 1kg increments, but my notes from last week said to try adding 2kg on squats this week and 1kg on bench. Squats were a killer and I misread my notes on bench. If I knew squats were going to be that hard, I'd have gone up 1kg.

I might repeat last Monday's squat weight next (heavy doubles) and see what happens. That was only going up 1kg per week anyway.

Bodyweight today: 180.4lb (+0.4lb), so not the big drop that I expected from having reduced cals yesterday.
 
Just stopping by to say hello and wishing well.

Btw, the game I am addicted to for years now is Neverwinternights - its really too much fun to play with people all over the world on really great servers.

As a student, I was responsible for around a year to keep the nitrogen container of our experimental lab filled. Twice a week I filled 2 15 l buckets with the stuff out of a kind of tap, then walk with it through 3 big populated buildings and pour it in the main container with all the stored probes. There is really a lot of stuff a 23 year old can do with liquid nitrogen. I think I violated every safety rule there is, including some that aren't even invented. Yet. But I never tried to eat something after I dipped it in there, I have to admit.

However, nice lifting !
 
I'm going to give up the journalling for a while. I'm run down and feel sick as a dog. Probably from boozing at the weekend with a friend I have over from Australia, although I don't think it's that excessive. He's here for one more weekend, but then I only have 4 weeks until I go on holiday myself.

I'll carry on working out, but I can't do this 5x5 with doubles idea justice at the moment. Sorry folks.
 
Hell No !!! I demand my approved daily amount of entertaining journalling here ! You cant expect me to adapt to new stuff, like, other journals !

Hope you will be back soon :(
 
Well...

After this weekend's out of the way, I'll have 4 straight weeks with no booze, good diet and plenty of sleep. I can't help thinking about a Korte style volume phase to lead me up to the holiday.

Stay tuned :)
 
a few years ago, one of my friends was bugging me to drink with him. at that point i was on gear (he didn't know) and obviously didn't want to. so he asks me why i'm avoiding booze - it's calories afterall and i should be happy getting more cals while bulking :rolleyes:
 
AB.....you're at 180lbs now? How tall are you? I remember from your vids, you look pretty lean and trim.....unless you want to get to sub-10% bodyfat (unless doing a BB show, I don't know why on Earth you would), dieting doesn't have to be a progress-wrecking thing.....if you feel you could be leaner, you can just trim the edges and restrict cals a little by doing things like stop eating after your post-workout meal (so long as u work out in the evening, lol), if not then just stop after dinner........really though, you look like the kind of guy who even if you were in a pinch (date at the beach with a girl next weekend) you could get as lean as you'll ever need to with a good week of watching cals, don't make it so uncomfortable on yourself.

And, if for whatever reason you want to keep dropping weight, then don't be hard on yourself and look at it how it is....not too many guys over 5' 10" who weigh less then 170-some pounds are gonna be really strong, there's no way around being human.

Good luck though, I hope you come back rested up and ready to go.
 
Yes, I'm 180lbs now, 5'10". I'm 39.5" around the belly button, which is why I thought I could do with dropping a few pounds. I guess I hide it well, lol. I agree, I don't need to get down to 10% and I'm not bothered about abs for now, but I'd be happier if I got down to around 34" before bulking again. Long term, I want to keep bulking, but I feel like I'll just add to the flab if I carry on at present.

The Korte did me well in terms of muscle, so I'm thinking of going high volume again for 4 weeks whilst cutting.
 
What you can do is hold calories constant to stay at 180, and increase your lifts, which will build muscle and improve metabolism and body comp......at 5'10, I think you can be more than lean and easily have a 33-34 waist at 180.....I just don't want to see you get frustrated, go crazy cutting calories, destroy all the muscle you worked hard to build, and weigh 160 with the same body comp as now because you burned off all that muscle in the process......
 
That makes sense, and I agree - I certainly don't want to end up back where I started. Jeez, I change my mind so much, but maybe I should hold my weight :)
 
AB....you're nowhere remotely near obese, lol....and 180 at 5'10 at any age is nowhere remotely near a health concern.....I can see if you were at an unhealthy weight or had a ton of fat to lose.....I agree, it'd be nice to get that 39.5 measurement down closer to 34......the thing is that I have seen so many guys who AREN'T fat try to get down in weight by drastically cutting cals, their workouts suffer a lot, and because they are using less weight, they lose muscle and end up dropping 20lbs and have roughly the same body comp. from when they were heavier due to all the lost muscle.......If I were you, I wouldn't think in terms of "cutting" and "bulking"....try to eat what keeps you around 180ish (a weight you know you can make consistent weight rom progress at) and just make more lifestyle choices (cut off cals in the evening after training, get a baked potato instead of fries, skip dessert) if you don't want to add too many cals and keep gaining.....as you add to your lifts, you'll grow more calorically expensive muscle and your body comp will improve and waist size should decrease......then, really you'd be no more than a good week away of super strict dieting to be as lean as you'd possibly need/want to be.
 
I just want to add on to what BiggT said about food..

If your going to make food choice changes.. .and if you've never eaten very clean for a few weeks before you'll be surpirzed at the sheer amount of food you can consume just to met your caloric needs :)

You may even gain strength... I know alot of you guys say calories are calories... but IMHO the quality of those calories have a huge impact on what goes on in our bodies. Ex: When i cut... i ate quality food all day, no shit whatsoever... gained LBM lost BF... the changes coinsided with training change as well... but hey, you can do it too :)

lol... sounded like a John Basdow infomercial :rolleyes:
 
Have you considered adding a bit of the dreaded cardio into your schedule as well? Some intervals (sprint, rower, whatever) with appropriate pre-workout nutrition, not some inane jkurz1 fasted marathon, could be quite helpful for recomping and improving conditioning.
 
Wow, tons of advice! Thanks guys.

First off, BiggT. Don't get me wrong, I don't have a huge issue with my weight and I don't think I'm obese. I just began to wonder whether it'd be better to lose some fat before bulking again. You're right though - sticking to this weight for a while and recomp'ing would be better than cutting right now. Bulk-recomp-bulk-recomp rather than bulk-cut-bulk-cut. I can cut when things get really messy. Long term, I want to be a lot bigger, say 240.

Sarge, my diet's been pretty clean for a long time and I do eat a lot because of it. There is nothing to clean up really. It's funny, people think I have a bit of a gut because I'm lazy and don't eat well, but it took a lot of effort to develop :)

CS, I'd like to add cardio but I'm usually too tired. I've worked most weekends this year refurbing a house, which means Tues and Thurs have been my only rest evenings. The house is done now, so I might add something in again. I definitely feel better (more alert, etc) when I do some kind of cardio.

Ok, starting next week, I'm going to do another high volume loading phase like the Korte.

Mon: squat, bench, row
Wed: squat, bench, dead
Fri: squat, bench, row

Less deads to make sure I don't bust my shoulder again and because I want to row. I'll do that for 4 weeks, which will take me to my holiday. Reps will be something like 5x5 in week 1 up to 8x5 in week 4. I'm not going to obsess over food, but I'll keep my weight around 180. Sound like a plan? I'll make another journal too.
 
I think you'll do well with that...I wasn't sure of your goals.....if you'd like to hit 240, you'll need to keep building muscle by getting stronger...."cutting" right now so that your poundages in the gym drop off to the point where you start losing muscle will take you about 10 steps back.
 
Very nearly :)

After 2 weeks off from lifting, I now feel unhealthier than I have in a long while. The odd beer and late night Warcraft session might have something to do with it though :p

I'm back on schedule from today, but I only have 3 weeks before I go on holiday, so there's not much I can do other than get a bit of conditioning back. I'll follow the plan I mentioned in the above post and I might throw in some light cardio on the off days. I'll start another journal when I'm back from the holiday.
 
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