So here is my weekly update summary. Decided to get some structure to it so that makes it easier to track what I am actually doing at the different.

General Summary
I feel that I had a good week, kept myself on track throughout the week and decided to have a slight silent week on the social front which obviously always helps progress.
Main point to mention is that at the beginning of last week I started to question whether tracking my weight and aiming for a predetermined % of weight loss per week was the most adequate approach from a practical as well as mental perspective. So instead I decided to some what change my goal:
New goal:   Drop body fat, maintain muscle and strength – Slow decrease of average weekly weight
Daily 500 daily caloric deficit (+/- 15% below maintenance calories)
So I will still be tracking my weekly average weight and ensure that it is dropping however without having predetermined %s it won’t be playing in the back of my mind if a week’s average ends up not hitting a target weight. Besides as I have previously said I have no end date to this cut so I much prefer the slow and steady approach.
 
Diet, Nutrition and supplementation:
Last week I toyed with the idea of mixing up my daily calories and macros depending the activity level on the day. I have decided against this for now and I will keep my macros consistent day in day out for the time being. This might change over time if I find myself hitting a plateau.
On the whole nothing much to report on here as I had a decent week and met my goal of dropping my average weekly weight. Only deviations were provided by the fact that n the 15th of March I was way below my average for that week due to a social event which lead to other incidents and having had a slight up in calories on that day, the 16th of March I started slightly above the average.
In terms of supplementation the current supplements I am taking are: MultiVitamins, Fish Oil, Vitamin D, BCAAs, Creatine and Whey Isolate when needed for macros.
Training:
Currently keeping my training follows a simple split of:
1 lower power day, 1 upper power day – both using RPE scales and %s of my predicted rep max. I want to try and maintain my strength as much as possible during this cut and even increase if at all possible.
3 hypertrophy days – split into: 1 day back and tris, 1 day legs and 1 day chest, shoulders and biceps.
2 days rest – doing some sort of activity i.e. walking on a treadmill for 20 minutes (and I mean literally walk) or cleaning or something of that sort to just ensure there is some calorie expenditure as otherwise I will sit all day and actually my overall energy expenditure for the week will probably not put me on the required deficit.
The assistance movements on Power Days and most of my hypertrophy days routines don’t have an exact  preset exercises I follow as I like to change. At the moment I’m not incorporating any cardio sessions into my workout as I am still managing to see good progress.
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Week ahead:
My initial plan is to stick to my current split in both the training program and diet front. Hoping to see some further progress on some of my lifts. Next week I am intending to start tracking my lifts on an excel spreadsheet so that I can share those with you as well. Got a few posts planned to release this week as well so keep an eye out for them. Also intending to start having some progress pics on here and potentially even some videos in the near future.
Also I do update my twitter and instagram quite constantly so if you want to follow my journey more closely you can find me @lausef
Also you can follow my food diary on MyFitnessPal by searching for me @lausef
Have a great start to the week everyone, get some PBs but most importantly have some fun and enjoy it!
Happy weekend everyone!

As I have previously mentioned I am still working on my blog’s format and content so thanks for bearing with me on this front.
As opposed to my daily workout routine comments, I will now be posting a weekly update here which I will cover all aspects of my week.
For today’s post I will keep it short and sweet. I had decided last week that I was going to start my cutting season – meaning that I am now officially seeking to lower my body fat to get in that much desired Summer shape. I have no deadline as to when I will be ending this cut and the main reason I for this cutting cycle being that I want to find out how I look with a lower body fat given my current muscle mass.
In terms of nutrition I will be approaching it with a flexible diet/ IIFYM 80% – 20% approach (more on this soon). Over this last week I kept my macros constant everyday using the workout day macros (picture below) with no change from training and resting days.
Starting this week I have decided to incorporate a slight change to this to include a slight lower maintenance calories for the non-workout days which therefore will mean slight lower Diet calories, I might also include a refeed day depending on how I feel during the week.
I am taking my weight most mornings in a fasted state as well to keep tracking this as my main objective is to lose 0.5% to 1% of bodyweight per week  (regarded as ideal in terms of losing fat and maintain muscle mas) I will however be primarily using the mirror to judge my progress.
The picture below shows the basis of I have workout my calories and macros as well as including my tracking of my weight and additional notes. I will break it down and explain more on another post soon!
Calories and Macros
Regarding my training schedule I am using a PHAT based programme scheduled by myself and fully utilizing RPE scales (again more on this soon). This week I have not done any cardio and I will only be introducing this as I see needed hopefully later on during the cycle. So this last week I did 5 gym sessions: 2 power days – lower and upper; 3 hypertrophy days – 2 upper and 1 lower.
I will be looking to not lower anymore the calories intake and avoid cardio as I have mentioned as I want to ensure that I only include this into my programme when I feel that my progress is becoming stagnant.
Anyway this will be all for today. I will be explaining more around my nutrition and diet soon but if you have questions meanwhile please feel free to fire them away. Also I will be posting progress pictures to share with you this journey I am on.
Hope you all have a great start to the week!
Live Healthy, Lift Heavy!
Happy midweek everyone!
If you are a devoted follower of my journey and blog let me firstly apologize for the lack of workout logs over the past few days. It does not mean that i haven’t been going to the gym but yet I am just starting a new programme based on different protocols and so on. I will look to post a general update this weekend to brief on my new scheme.
I’ve also started officially cutting this week but I’m taking this week to decide my final diet approach to this cut, again i will provide further details on this this weekend.
Till then, hope you all have a great rest of the week!
Live Healthy, Lift Heavy! and above

And finally… my current lifestyle. This the topic is ever so slightly vast as the title suggests so I will break it down two main periods of my life:

1. After graduating University in 2012 till around Jan 2014
2. Since arriving at Madrid – my current location therefore current lifestyle
At the end of each section I will provide a summary the following aspects work, diet, fitness and social.

To set the scene let´s go back to 2012 when I graduated from University, I was fortunate to land a job in a Graduate Scheme prior finishing my final year. In September of 2012 I started my graduate scheme in a Multinational Company in the UK.
This graduate scheme provided me a role in a sedentary job, working in front of a laptop around 8 – 10 hours a day throughout the week with weekends off. Truthfully I´m not a big fan of the whole corporate lifestyle specially when that requires to sit in an office the whole day. Luckily for me my job was quite flexible and allowed me to work from home quite often.
Also, as part of the scheme, I got to travel to different countries for a week every 3 months or so as well as driving and down the country to different office almost every other week.
During this time (which by the way comes to around 18 months in total) I managed to do a fair amount of learning in my spare time around the nutrition and different training protocols. Out of curiosity I tried all different sorts of diet and training programs during this period giving each at least 3 months.
In the social life aspect, I was lucky to be living with two of my best friends so that provided me a very good and healthy social life. Also had a fair amount of friends down at the gym and, although I was in there to workout, I still considered that as part of my social time. Obviously I still did the odd drinking here and there, probably going out and having slightly a few too many drinks 3 to 4 times a month.

A Thowback piture to a young me and the two best mates who I was lucky to be share a house with. (Picutre from 2008)

A Thowback piture to a young me and the two best mates who I was lucky to be share a house with. (Picutre from 2008)

Below I try to sum up and provide a general view of the different aspect of my life over the past 18 months or so:

Work – Sedentary job, work from home often and travelled ever so often

Diet – Tried a few different diets including stricter protocols Paleo, Keto and as well as Flexible Dieting a.k.a. IIFYM.

Fitness – Tried different workouts including DTP and 5/3/1 among others

Social – Lived with 2 of my best friends, went out probably 3 to 4 times a month and consumed a moderate amount of alcohol

Now onto the present day.
As part of my job, I have recently moved to Madrid where I will be based for around 6 months. I haven´t been here long but I have already noted a different general lifestyle and culture from what I was so used to.

Starting with the working life, unfortunately I don´t have the joy of flexible working so I am based in the office which has me commuting for around 45 minutes to the office and another 45 minutes back home. Most people here tend to start working slightly later, have long lunch breaks of an hour or more and subsequently leave the office later in the day. This ends up stretching a normal person´s day to doing everything ever so slightly later than what I was accustomed to in the UK.
Anyway, returning to the topic in hand – during the week my day tends to start at around 6:30 – 7:00 so that I get to work for around 8:30 latest; I then seek to leave anywhere between 5:30 – 6:30 work permitting obviously. My job is very sedentary and I am sat at my desk pretty much for almost all that time.
In terms of diet, I felt that the whole flexible diet/ IIFYM really suited my lifestyle at the back end of 2013 therefore I decided to keep adopting this for now. This has really provided great support as I try to adapt to all the changes to the other aspects of my life here in the Madrid.
Just like my nutrition I have kept my strength based programme with an element of flexibility to it. Unfortunately the gyms I visited around the place where I am living are very commercial and packed with cardio machines, however I did mange to find one with the equipment I need for my specific training.
Here in Madrid  I´ve got a lovely flat for myself and  I am living close to  to friends from  work. As I am here for only 6 months I want to make sure that I really enjoy my time here so there may be a few more social occasions than I had in the previous 18 months – especially given that I am living in a new place where I need to meet new people. This is where the whole flexibility aspect of my diet and training really supports my lifestyle – bearing in mind that this wouldn´t be my approach if I was seeking to do any physique or fitness competitions!

My flat in Madrid. It also a swimming pool , paddle court and a little "gym"

My flat in Madrid. It also has a swimming pool , paddle court and a little “gym”

My workplace, unfortunately I am in the office everyday. On the bright side, the weather is a whole better!

My workplace. Unfortunately I am in the office everyday but on the bright side, the weather is a whole better which definitely helps!

So here´s a summary of the different aspect of my lifestyle currently:
Work – Sedentary job at an office, working around 10 hours daily

Diet – Currently I have a macronutrient (Protein, Carbs & Fat) based diet so I am approaching this with flexibility however ensuring that I  eat micro nutrient dense foods (I will go more in depth into this soon and all my diet posts can be found on: https://lausefitness.wordpress.com/category/nutrition-and-diet/

Fitness – Just finished a first cycle of the  5/3/1 strength program created by Jim Wendler with hypertrophy also thrown into each of the sessions. I am potentially changing my schedule and you can follow the details of each of my workout on: https://lausefitness.wordpress.com/category/gym-routine-workouts/gym-workout-log/

Social – It´s been nearly a month and for the next 5 or so I will continue living  in Madrid. I am living close to a lot of my work colleagues and friends. As I am here on for only a determined period of time I and this is a once in a life time opportunity I will try looking to enjoy as much social time as I can within the months without compromising too much all other aspects of my lifestyle.

So here it is, a mini introduction to myself which I have broken down into three different parts. I hope you have enjoyed getting to know a little bit more about me and again if you have any questions please feel free to send them across.

It’s here guys, Friday has finally arrived and what else if not a cheeky arms day on a Friday!

So today as opposed to hitting my usual gym I decided to just pop around the corner from my flat where I have a few dumbbells, barbell and some elastic bands which was enough to get a really good arm workout. Anyway as I don’t have a pre-set schedule for Friday and due to the slight change to the usual friday routine I actually ended up not taking of which exercise I did. What did change though is that I included some supersets and drops sets, no particular reason to this apart from just adapting to the equipment I had available. So apologies for not posting today’s exact workout log.

Tomorrow is a rest day and next week I will be de-loading.

I have some exciting times ahead as I have officially decided that I am going to start properly cutting therefore starting on Sunday I will keep a closer control of my macros. Also will be adopting a slight new style of training. More on both topics soon!

Anyway it’s friday and I am off to go and enjoy myself with some friends for a few drinks. Will aim to have some work done to my blog this weekend so watch out this space!

Have a cracking start to the weekend everyone!

Right straight to the point today, was slightly later in the gym today then usual due to work commitments so energy levels may have been impacted slightly. Nonetheless not making excuses and still got it done as it was the last day of my third week of the Jim Wendler´s strength programme before I do a de-load week next.

Nothing in particular to highlight from today´s workout so here it is:

Overhead Barbell Press a.k.a. OHP – Delts & Traps

Warm Up: Extensive Dynamic stretching
* Exercise specific warm-up: a few reps on each exercise on a light weigh

1. OHP Week 1 of 5/3/1
Set 1 @ 50kg x 5 reps
Set 2 @ 55kg x 3
Set 3 @ 62.5kg x 7
Behind neck OHP – Decided to do back off sets however behind the neck to try and further develop my rear delts
Set 4 @ 42.5kg x 10
Set 5 @ 42.5kg x 10
Set 6 @ 42.5kg x 10

2. Rope Face Pull 3:1:1
2 sets x 10 – 12 reps

3. Seated Lateral DB Raises
4 sets x 8 – 10 reps

4. Cable Front Raises [Straight Bar] 3:2:1
2 sets x 12 – 15 reps

5. Barbell Shrugs
Set 1 @ 100kg x 10
Set 2 @ 100kg x 10
Set 3 @ 100kg x 10
Set 4 @ 100kg x 10
Set 5 @ 100kg x 10

6. Plate Shrugs
2 sets x 20 reps

As opposed to Monday where my motivation level throughout the day was probably 7.5/10 , today I really just felt a complete lack of motivation during the day and probably would say that I was at a motivation level of 2/10 during work – perhaps contributed by the fact that I am limping around because of said dropped dumbbell on my feet! It is really bugging me but I´m still not able to tell what the actual damage to the foot/ toes is/are as the main pain it´s currently coming from the skin that got ripped off my toes.
Anyway this is not a complaining journal so upwards and onwards! So I nearly adapted my schedule today due to this silly injury and almost didn’t do Deadlifts. However… as I got to the gym, for some reason I felt that perhaps my foot injury wasn’t going to impose and my motivation level all off a sudden increased so I decided to give it a go!
And I am glad I did as it proved to be an absolute tremendous session! Probably hit my PB for deadlifts at 162.5 kg for 10 reps and felt that I could have perhaps even go further. In terms of the workout routine itself, the only real change from last week’s deadlift and back session was at the abs ection where I decided to finish off with a circuit with no rest in between. I was feeling particularly good during the workout so decided to limit the usage of straps and belt to only the one heavy deadlift set.
Also something I noticed that might have impacted my workout today was my pre-workout meal so I will keep that in mind and see if repeating the formula on tomorrow does indeed give me that energy boost during my gym session.
 Here´s today workout log
1. Deadlift Week 3 of 5/3/1
Set 1 @ 130kg x 5 reps
Set 2 @ 145kg x 3
Set 3 @ 162.5kg x 11 (with straps and belt)
Back Off Set
Set 4 @ 125kg x 10
Set 5 @ 125kg x 102. Bent-Over Barbell Row Overhand Grip – Explosive
Set 1 @ 85kg x 8 straps
Set 2 @ 85kg x 8 straps
Set 3 @ 85kg x 8 straps
Set 4 @ 85kg x 8 straps

3. Double D-Ring Handle Cable Vertical Row 3:1:1
2 sets x 12 – 15 reps

4. Wide Grip Pull Down 3:1:1
2 sets x 12 reps

Abs Circuit: 3 sets of non-stop

Lying leg raises x 15
Side Oblique Crunches x 15 each side
Reverse crunches x 15
Broom Twists x 50