You know when you go into the gym and someone is like sprawled across about 4 different bits of kit, one of which you use as your staple exercise for that session so have to change. Yep, that happened. I had to swap Incline smith for incline barbell which isn't ideal as the strength curve is a bit shit and I had to guess loads somewhat but hey ho.
Today's session was as follows;
Incline BB press - 110x6 - 90x10
Chest Press - 4pps x 8 - 3.25pps x 13 (+1 rep both sets)
Pec Dec - 70x9 (+10kg -1 rep) - 50x23 rest pause (+10kg, still too many reps)
DB Lateral Raise Partials - 24x6 - 20x10 (+2kg both sets, -2 reps both sets)
Cable Lateral Raise - 17.5x12x2 (+2 reps)
Close Grip Bench - 115x5 - 95x9 (+1 rep on both)
Tricep Extension - 30x15 - 25x20 (+5 reps on both)
Rope tricep extension - 20x14 (+1 rep)
Weight is flat from yesterday so at least stopped the rot. One more session to go this week which is arguably my favourite one. This session was very intense, I'd used up my intra about halfway through. Meal timing was a bit off but got all the cals in which is fine. Just to rest up ready to go tomorrow.
Also playing golf post pull tomorrow, should be fun to see if I can still swing a club, haven't done so in about 4 years.
So this week is a deload week, I structure these into my training every what 6-10 weeks or so and it's determined by when I feel I need a little break. This current block has been an all out 7 weeks where I've really pushed myself and in the last two weeks niggles have started to appear and get a little worse with my final session last week just being a shed load of pain.
As such I decided to take a deload week.
The way I personally programme a deload week is as follows;
Use 60% of your normal loads for the same reps and sets
Intensifiers are out, just straight sets
No spinal loading
Reduce session volume from 5 to 3
Diet is the same, sleep is the same, so we're maximising recovery capabilities under less load and less time in the gym for a one week period.
I cut out anything spinal loading to give the CNS a break and generally just reduce loads.
This training week is boring, so there's no PRs, nothing interesting to report but this is the training week in full with sets/reps/loads.
I do keep my normal calf work in though because they suck and the loads aren't going to kill me.
Flat Bench - 80x6x2
Decline Smith - 60x12x2
Fly - 35x15
Cable Lying Lateral Raise - 10x12x2
Shoulder Press - 2.5pps x 6 x 2
DB Lateral Raise - 12x12x2
Dual Handle Tricep Extension - 20x12x2
DC Calf Raises - 10x12
Handle Lat Pulldown - 2.25pps x 8 x 2
Overhand Seated Row - 35x8x2
Rear Delt Fly - 12x10
T Bar Row - 40x12
Rope Pullover - 12.5x10x2
Incline DB Curl - 14x6x2
D Handle Cable Curl - 12.5x20
Hamstring Curl - 40x8x2
Adductor - 40x30
Abductor - 40x30
Leg Press Reverse Banded - 5pps x 12 - 3.5 pps x 20
Leg Extension - 45x16x2
Standing Ham Curl - 10x15x2
Calves - 10x12
And that is it, the entire week.
I'll likely jump up in weight a little as my output is decreased, fortunately I'm also a bit ill this week so it's not going to impact my training as it otherwise may have done.
Single arm underhand tricep extension - 7.5x13x2 (+1 rep)
DC calf raises - 50x16 (+10kg)
The bug bear is my anterior delt, really really hurts. We'll see if the pain subsides before the next push session on thursday but yeah not comfortable at all.
Lovely bench PB however with 135 for 3, not too long ago that would have been my 1rm and I had at least another rep in the tank there.
Shoulder press is a strange one because the machine makes it a ballache to get the first rep up, but from there it's not too bad, I may swap this out to DBs though as I've not done any DB presses in a long time. My gym goes up to 50s so for chest work I would work above that, but shoulders should be fine and give room to progress the movement.
Weight is up to 95.8kg, edging ever closer to where I want it to be, but getting ever fatter. Only 4 weeks to go until we drop down the cals a bit and go to maintenance for 6 weeks or so.
I had a really shitty food day yesterday, only hit 3300 cals and missed all my macros, just felt ill and had no appetite. Ended up going to bed at like 9pm which has actually done me the world of good. Still feel a little rough and lethargic, but much better than yesterday.
Here's today's session;
Lat activation x2
Handle Lat Pulldown - 4pps x 6 - 3.5pps x10 (+0.25pps -2 reps)
Seated Row - 3pps x7 - 2.5pps x 11 (+1 rep)
Rear delt fly - 20x16 rest pause, then dropset to bands - +2kg -4 reps
So I had yesterday off training as spent some family time and gym time just didn't pan out. So today I did the leg session that I was going to do yesterday. I've had some really strange like neck pain which has left me seized up at times and has got worse today than it was yesterday, but legs doesn't really require any head/neck movement so decided to train through it.
This was today's session;
Leg Curl - 70x6 (+5 -2 reps) - 50x14 (+2 reps)
Adductor - stack x 30 reps
Abductor - stack x 30 reps
Reverse banded leg press - 9 plates x 10 (+1 plate, -2 reps) - 7 plates x 20 (+1 plate)
Leg extension Rest Pause - 75x20 (+5 reps)
Walking lunges - 40xfailure - rest pause to absolute failure - go up in weight
Standing Ham Curl - 17.5x18 (+2.5 + 3 reps)
DC Calf Raises - 60x10
I dropped squats out this week as I didn't want any spinal loading really with my neck issue, so went ham on leg press and added in walking lunges to hit more quad volume.
This session was really really great, huge intensity, heavy loads, progresses loads and reps and my legs were on fire.
Then got back, neck seized up and I've been horizontal since then 🙁
Hopefully with adequate rest I should be okay to do push tomorrow but we'll play that one by ear.
It's been a minute since I've posted but for good reason. I woke up the other day with a stiff neck and literally couldn't move, like my daughter was having to help me get up and stuff so decided to rest up and recover, but then it's improved slightly, but not to the extent of going straight back in balls to the wall, so decided to hit a push session with some changes to be conservative and just work to weights that are lighter in load, but higher reps and volume if needed.
Session was as follows;
Reverse banded smith incline press - 2.5pps x 8 - 2pps x 14
Chest press - 4pps x 8 - 3pps x 14
Fly - 70x10 - 55x14 rest pause back off
Lateral raise - 8x10x3 - went for 1/3 of my normal load here and cut off cable lateral work
Close grip bench - 100x8x2 - usually do 1 top set in 4-6 range and one set in 8-12 range but increased my back off load and hit 2 sets of 8 instead as I couldn't really brace properly
Tricep Extension - 35x10 - 25x20
Rope Tricep Extension - 20x14 rest pause
Weight is flat(ish) at 95.8kg, if this niggle continues I'll cut this blast period short and go into maintenance mode for 8 weeks. Tomorrow should be pull but we'll see how we feel and may swap for legs instead as lower body isn't affected at all.
That session was like a 0/10 as everything just hurt, but we got through it and got some work in even if not my best.
So today I decided to push myself a little more and work through the pain, it actually went quite well, although the connection wasn't there and the session still felt a little flat, pushed some solid loads and equalled and better my previous rotation of this session, so can't really complain!
The session went as follows;
Single Leg Ham Curl - 35x6 - 25x14
Rack Pull - 260x1 - 220x6
Seated Row - 4.25pps x9
Overhand Pulldown - 3.75pps x 8
DC Rows - 45x12x2
DB Hammer Curl - 24x7 - 20x11
Preacher Curl Rest Pause - 35x16
Weight is static at 85.8kg but I'm not too bothered about that, happy for it to hold whilst training and food has been so so. Decided to change my programming up to include a little more leg volume (quad orientated) so Instead of Push Pull Legs Push Pull repeat I'll now be doing push pull legs rest push pull legs rest and taking the extra rest day but then having a slightly different rotation as my rest and training days are varying with work and childcare commitments. Essentially I'm training when I can and resting when I need to so it may take me 9 days to get the 6 day rotation in but still hitting good volume, I just want to do more quad work, not because they're lacking, just because I enjoy it and feel as though I could hit more volume there.
We'll see how that goes anyway.
Gym is shut for a few days over Christmas so I'll either have to reduce volume that week or may do Upper/Lower to compensate, but we'll see.
I haven't put a session up since the 17th but have actually trained 4 times since then so here's all the sessions I've hit;
Hamstring Curl - 70x7 -55x12
Adductors - Stack x 30
Abductors - Stack x 30
Leg Press Reverse Banded - 9ppsx12 - 7.5pps x16
Leg extension rest pause - 80x15
Walking lunges - 45xfailure rest pause
Single leg ham curl - 20x13 rest pause
Flat bench - 135x4 - 115x9
High incline smith reverse banded - 2pps x 10 x 2
Fly - 60x16 rest pause
Lying cable lateral - 25x6 - 20x10
Shoulder press - 3pps x 8 - 2pps x 16 rest pause
DB lateral - 20x14 rest pause
Tricep extension - 40x6 - 30x17
Lat activation (2)
Handle Lat Pulldown - 4ppsx7 - 3.5pps x 11
Double Overhand Row - 3ppsx8 - 2.5ppsx12
Rear delt fly - 20x13 rest pause then double dropset to bands
T bar row - 75x10
Dual handle pullover - 15x 10-8
DB curl - 22x8 - 18x16 rest pause
Cable Curl - 25x15 rest pause
Single leg ham curl - 35x6 - 25x14
Adductor - stack x 30
Abductor - stack x 30
Safety Bar Pause Squats - 160x8 - 120x13 rest pause
Single leg extension - 27.5x8 - 20x12
RDL - 100x8
Calves - 70x12
Weight is at 95.6kg going into Christmas, last session before Christmas tomorrow then the gym is closed for two days so no training and a lot of food hopefully.
Coming to the end of the blast phase too, so we'll be at a TRT dose for the next 2 months which is a bit of a bore but I'm barely in the country in January so a good time for it to fall into and just hope to retain all I've built in the last few months.
I'll probably post tomorrow but if I don't, Merry Christmas to anyone that actually reads this, I really do appreciate the support and people that take an interest in my journey!
So it's been Christmas week and the gym has been closed for two days, but I've trained 3 times since the last post to complete the PPL rotation and gonna do a little update as such.
Weight over Christmas has dropped by 0.4kg, I've really not been strict with diet and when I'm not force feeding I'll end up under eating calorie wise, even if my diet has been pudding and biscuits.
Training itself has been pretty damn good, here's the sessions;
Reverse Banded Smith Press - 2.75ppsx7 - 2.25ppsx12
Chest press - 4.25pps x 6 - 3pps x 15
Pec Dec - 75x7 - 55x15 rest pause
DB Lateral - 18x8x2
Seated Row Lateral - 15x12x2
Close Grip Bench - 120x4 - 100x9
Tricep Extension - 35x11 - 25x23 rest pause
Rope tricep rest pause - 20x16
Deadlifts - 240x2.5 - 200x8
Seated Row - 4.25pps x10
Overhand pulldown - 3.75pps x 9
DC Rows - 45 x 13-10
Hammer Curl - 24x7 - 20x12 rest pause
Aem Curl - 30x7 rest pause
Hamstring curl - 70x8 - 55x13
Adductors and abductors - 70x30
Leg Press Reverse banded - 9.5pps x 8 - 7.5pps x17
Leg extension - 80x16 rest pause
Walking lunges - 50 x failure
Single Leg Ham Curl - 20x14
Calf Raises - 60x12
This leg session was brutal, after the lunges I was absolutely done for. The lightheadedness was horrible but the quad pump was unreal.
I'm taking a rest day tomorrow to recover before then hitting the first rotation of PPL again. Gym is closed again on new years day so the training week will be split again somewhat.
I'm off to India on the 11th Jan, so again diet and training will really vary as my schedule will be determined by others and accommodation also not being handled by myself so really not a clue what gym/food will be like for that week.
Anyways, I'll probably update this in a week or so, but for now, hope you all had a Merry Christmas and a Happy New Year.
It's been a full training week since I last posted but having had numerous gym closed periods it's taken a while to get through 6 sessions.
Anyway, I'm in a little maintenance block, weight is 95.1kg and looking to try and hold here for the next month or so whilst my schedule is all over the place.
On the 11th Jan I'm off to India for a week for work, then at the end of the month me and the other half are going to Iceland for our first trip of the year. So all in, I'll only be in the country for half the month and training will really just fall around that.
It will however give me a chance to create some cool content from both trips which I'll be putting up on my YouTube here
I've had some good sessions, some less so good ones but here's the week in full;
Flat Bench - 135x4 - 120x7
High Incline Reverse Banded - 2ppsx11x2
Fly - 65 - rest pause to failure (didn't log reps for some reason)
Cable lateral raise - 25x7 - 20x11
Shoulder press - 3.5pps x 8 - 2.5pps x 15
DB lateral - 20x15 rest pause
Tricep Extension - 40x7 - 30x19 rest pause
DB tricep press - 14x8x2
Handle lat pulldown - 4pps x 8 - 3.5pps x 12
Seated row - 3.5pps x 5 - 3pps x 10
Rear delt fly - 20x15 rest pause - dual bands to failure dropset
T bar row - 75x11
Dual handle pullover - 15x12-10
DB curl - 24x6 - 18x18 rest pause
Cable curl - 25x17 rest pause
Single leg ham curl - 35x6 - 25x14
Adductors & abductors - stack x 30
Safety bar squats - 180x4 - 140x10
Single leg extensions - 30x8 - 22.5x12
RDL - 140x6
Calves - 70x13
Reverse banded smith press incline - 3pps x 6 - 2.5pps x 10
Chest Press - 4.25pps x 7 - 3pps x 16
Fly - 75x8 - 55x16 rest pause
DB lateral - 18x10x2
Cable lateral - 20x8 - 15x12
Close grip bench - 120x5 - 100x10
Dual handle tricep extension - 35x12 - 30x16
Rope tricep extension - 20x17 rest pause
Deadlift - 260x1 - 200x9
Seated row - 4.5pps x 7
Overhand pulldown - 4pps x 5 - 3pps x 9
DC Row - 50x10x2
DB hammer - 26x6 - 20x13 rest pause
Preacher curl - 35x15
Hamstring Curl - 75x6 - 55x14
Abductors and Adductors - stack x 10 x 2
Leg press reverse banded - 9.5pps x 9 - 7.5pps x 17
Leg extension - 85x13 rest pause
Walking lunges - 50 to failure
Single leg ham curl - 20x16 rest pause
Calves - 70x12
Rotation starts again tomorrow, I rested on Sat/Sun so feel pretty fresh barring my neck still not being right and just want to get through my A rotation before I fly out. Who knows what my workouts will be like when I'm away, but I'm taking my stuff and will try to find a gym over there, just reliant on there being a good one in close proximity or make use of whatever is in my hotel.
That's all for this one folks, I'll have plenty of plane time and evening free time on my own to write content and stuff so should be churning out some more pretty soon.
So from 11th-18th Jan I've been in India on business, which meant only 3 training sessions in that period and at another gym, as such it's taken me basically two weeks to get through one full rotation, but still got that work in and hit exactly the same as my normal work in India, barring some equipment changes. I can't say I really logged my training there but just hit the same loads and reps as last week. Diet and recovery have been sacrificed as I've not been able to track and had jet lag so just made the best of a bad situation.
Weight wise, I'm at 93.5kg so lost a little but nothing too major, my mrs is actually happy because my neck has thinned out. Always happens when I go away, diet is slack and protein consumption will drop so I lose a little weight.
I actually had fuck all free time when I was over there as was in the office, training and then trying to sleep, so effectively had no free time and couldn't use my laptop on the plane as there just wasn't space. Being this weight and size on a normal plane seat just doesn't work well.
Anyway, gonna be training literally every day this week, before I go to Iceland on the 28th and just trying to stay as consistent as possible. Training has definitely gone down in priority as income is everything right now, so if I can retain for this period, I'll be pretty happy.
Lifts of the week were;
- 240kg Deadlift for 3
- 140kg Bench for 3
- 180kg Squat for 5
Those are the main highlights really but we'll press on again, try and get back to normal sleep routine before I'm out of the country again.
It's been a couple of weeks since I last posted, but since then I've managed to get through one full training rotation with a trip to Iceland for 4 days in the middle.
Iceland was a magical place, I went with my other half and had a wonderful time, I'm doing a YouTube video of all the footage from the trip, but in short the culmination of that was me proposing, so I now have a fiance, mad. If you do get the chance though, go to Iceland, it's an incredible place, not cheap by any means, but well worth every penny. Some of the sights we saw were just out of this world.
Back to training, the sessions themselves have been really good, hit everything I've wanted to log book wise which has been cool even with less consistency in training, up until today that is.
So I've hit one PPL from Saturday to Tuesday with Sunday off, and bench went perfect on the first session with the 130x2 top set and back offs at 105 for 3x3 flying, then increased either reps or load across all the accessory bodybuilding work thereafter.
Pull yesterday was bodybuilding only, no deadlift, but that was great too except I snapped a handle when doing lat pulldowns which was a bit of a fail so then had to swap exercise variant.
Legs today however was a different ballgame, first couple of exercises (warming up) went swimmingly with rep PRs on ham curl, abductors and adductors, then come to my squat movement. Today was a 185x2 and 150 for 3x3. Warmed up nicely, loads felt good, then come to my top set. On the first rep felt a little twinge in the right quad, paused, thought shall I do the 2nd rep, thought yeah fuck it, went down and my quad popped, I was half way back up so straightened back up and felt it rip and that was the end of my session. I've torn a quad before, my other one, squatting, last year. Bit of a bummer but fuck it, puts an end to my planned power block, no quad work for a while, but I've been through this before and heal quickly, so will be back to it in no time. Just annoying that's all.
Weight for me is a problem at the moment as no matter what I eat, I'm dropping lbs. Down 4kg from my highest and it's just continuing to drop, again very annoying, but increasing cals to try to offset that and see if I can get it to go the other way. Perk is I'm leaner, for once and had no loss in strength at all.
Putting it down to glycogen retention and water weight more so than anything else.
Anyways, I'll update again in due course, but training may be a little less "cool" for a little while at least whilst I recover. I've also smashed my tripod in the car door in Iceland, so that's another bummer but I'll buy a new one.