Blood and Guts. Or atleast sweat and DOMs.

[DanSB]

Great job on the Squat PR! you've gotta be happy with that!! you'll find the chins getting easier and easier as the weight drops during the cut bro

[hcoyle545]

Great job on the Squat PR! you've gotta be happy with that!! you'll find the chins getting easier and easier as the weight drops during the cut bro

yep and i defs look forward to it. took some pics today to compare with 1 month ago.

1 Month ago




Now






As I get lower it becomes more apparent to me how little muscle mass I really have, but fcuk it i'm getting skinny for the holiday lol.

[DanSB]

Awesome progress for a MONTH!! well done mate! dont worry about getting skinny!.. you may feel small but remember the leaner your base is the quicker you will gain muscle over fat.. so infact it may benefit your bulking alot more starting from skinny vs a higher bf%?
can see a great difference in those pics! especially your delts, chest and stomach on the last pic!

[hcoyle545]

Awesome progress for a MONTH!! well done mate! dont worry about getting skinny!.. you may feel small but remember the leaner your base is the quicker you will gain muscle over fat.. so infact it may benefit your bulking alot more starting from skinny vs a higher bf% ?
can see a great difference in those pics! especially your delts, chest and stomach on the last pic!

The last pic I do like actually but it's just the illusion of me stretching everything out lol, but gimme 2 months i'd say I should be around that lean ness or more while relaxed. Yesterday was a 0 motivation kinda day I was probably only 300cals under maintenance but this has reignited my fire a bit.

Agree on the bold as well
Cheers

[juicydanglers]

great progress pics, brilliant progress for just one month, how much longer do you think you'll be cutting for

looks like your face got a lot leaner as well which is always handy

[hcoyle545]

great progress pics, brilliant progress for just one month, how much longer do you think you'll be cutting for

looks like your face got a lot leaner as well which is always handy

Cheers, appreciate the kind words

I'll be cutting right up til the 2nd of July which is my holiday week, then i'm looking forward to having a nice long and very slow bulk at around 10% over maintenance. Agree on the face front, I lost another stone or two from it yesterday as well when I shaved.

[hcoyle545]

Squats Deload %s (worked it out properly and deload %s are alot lower than I originally thought)
10 x 37.5kg / 82lbs
10 x 47.5kg / 104lbs
10 x 55kg / 121lbs

Bench
5 x 52.5kg / 115lbs
5 x 60kg / 132lbs
11 x 67.5kg / 148lbs Not a PR since I got 12 of 65kg last week, but the 1RM works out to be more than the '3' or '1+' week so i'm happy enough.

Pendlay Row

New lift for me so I was testing the waters, i've decided that for my assistance work since I hate just guessing at weights and love the idea of programming i'm going to incorporate progressive overload 3 x 5 Starting Strength style.
So I tried the first set here with 55kg and managed 5 but really struggled, so I dropped to 50 for the last 2 sets. This will be my starting weight and i'll just up it by 2.5kg every week, easy I'll only be using this approach for Pendlay rows and Incline Bench
which i'll incorporate on Wednesdays in place of DB Pressing and I think it will ensure progress is made even with the assistance lifts without overtraining.

5 x 55kg / 121lbs Bit too heavy, dropped to
5 x 50kg / 110lbs
5 x 50kg / 110lbs

Critique my form please if you've got a minute.



Appreciate it!

30 Hill sprints: 20~mins 10sec ON / 30sec OFF 12MPH/12 Incline These are not a laughing matter... First time approaching the conditioning side of the 5/3/1 program and fcuk me it's hard but I loved it, this will be replacing my cardio after every session and I estimated it to burn around 250cals.


Tonights eats promise to be boring as ****, reason being i'm heading out for dins again with the woman tomorrow night. Cut calories by an extra 200 yesterday and today will be cutting by an extra 400 (+my 250cal cardio session). Then tomorrow i'll eat nothing
but chicken/spices before dinnertime so i'll have a nice hefty 2.2k calorie budget for w.e the fcuk I want (and that's without going over my 500cal deficit)

Sorry for the long update, have a nice day

[hcoyle545]

Grabbed some converse on Ebay second-hand for 14 Squid delivered, good condition
(not that I could give a fcuk as they'll be used for squats and deads only)

This is a special day for me as it marks the first time i've won an eBay auction in the last few seconds, granted I was the only one bidding.

What do you think?

[juicydanglers]

cant fault your pendlay rowing form mate, just make sure as you get stronger and progress to heavier weights you keep your back nice and arched/flat

converses are always sexy, i need a pair myself methinks, i always squat/dead bare foot but thats cos my gym doesnt mind, a lot of others get really pissy so i may have to invest!!

[hcoyle545]

cant fault your pendlay rowing form mate, just make sure as you get stronger and progress to heavier weights you keep your back nice and arched/flat

converses are always sexy, i need a pair myself methinks, i always squat/dead bare foot but thats cos my gym doesnt mind, a lot of others get really pissy so i may have to invest!!

this is the first pair i'll have ever owned actually the shoes I wear are flat soled anyway but falling to pieces and uncomfortable so being able to strap these badboys up tight will be an advantage.

[LiftingObjects]

Subbed in on this mate.

Row form looked fine to me. Your cut looks to be going well, looking a lot leanen for sure. what's the weight difference between the before/now pics above?

Nice shoes, can't go wrong for £14!

[hcoyle545]

Subbed in on this mate.

Row form looked fine to me. Your cut looks to be going well, looking a lot leanen for sure. what's the weight difference between the before/now pics above?

Nice shoes, can't go wrong for £14!

cheers man, good to have you.

If I remember correctly I was 184lbs in the first, 178lbs in the second. Hoping to be around 172-4 in the next monthly update.

Too right, she was a bargain

[hcoyle545]

Hhnnnggggggg

[IrishPilot]

sweet connies!

[DanSB]

that food looks amazing! gotta love the converse bro.. ive never had any but may have to invest at some point haha

[hcoyle545]

that food looks amazing! gotta love the converse bro.. ive never had any but may have to invest at some point haha

i've heard they're solid for squats and deads and at 14quid you can't complain. I'm sure I could wear them out and about too... despite the semi-flamer colouring.

[hcoyle545]

Sqoots
10 x 37.5kg / 82lbs
10 x 47.5kg / 104lbs
10 x 55kg / 121lbs

Deads
5 x 70kg / 154lbs
5 x 82.5kg / 181lbs
10 x 92.5kg / 203lbs PRRRRRR, but it was hard as ****. Had to stop twice throughout to stand upright and take a 10sec breather

Incline Bench As mentioned in a previous post i'll be progressing in Starting strength fashion in these and Pendlay rows.
5 x 60kg / 132 lbs
5 x 60kg / 132 lbs
5 x 60kg / 132 lbs


30 hill sprints 12Mph / 12 Incline
10sec ON / 30sec OFF Didn't feel sick this time though my heartrate was constantly in the high 180s, think it's cause I only took a sip of water after every tenth sprint as opposed to after every few


And, since I realise this log has had a bit of a food pr0n famine of late (inb4irish) I took some pics of last night's delights (inb4GFnaked)

Sirloin Steak, garlic potatoes and tobacco onions



Hot Chocolate Fudge cake with a scoop of vanilla ice-cream



Can you tell I forgot about taking a pic til I was halfway done?

Good night folks.

[juicydanglers]

great job on the pulls mate, always nice gettin a pr, its like no matter what you do the rest of sesh cant fail

dont think itll be long before you start thinking bout three plates tbh

[hcoyle545]

great job on the pulls mate, always nice gettin a pr, its like no matter what you do the rest of sesh cant fail

dont think itll be long before you start thinking bout three plates tbh

cheers buddy

i'd be a while before pullin 3pps on 5/3/1, but soon as my holidays done with i'm going straight onto Startin strength to milk dat linear progression dry. Obvs gonna reset my weights bigtime so the first couple weeks are EZ though, but then I think i'll be happier seeing numbers go up each session rather than the reps, nomean?

[juicydanglers]

cheers buddy

i'd be a while before pullin 3pps on 5/3/1, but soon as my holidays done with i'm going straight onto Startin strength to milk dat linear progression dry. Obvs gonna reset my weights bigtime so the first couple weeks are EZ though, but then I think i'll be happier seeing numbers go up each session rather than the reps, nomean?

oh ya, just be careful when ever you use the term 'milk it dry' on these boards

nom I sayin?

[hcoyle545]

oh ya, just be careful when ever you use the term 'milk it dry' on these boards

nom I sayin?

livin dangerously brayheim. tru story tho don't want to be e-touched by sweet princes who want my angus.

[juicydanglers]

livin dangerously brayheim. tru story tho don't want to be e-touched by sweet princes who want my angus.

oh yeah i aint joocy nuff for ya

OK /hitting on you

kinda

[hcoyle545]

Out last night on the sawce, adjusting my calories to fit and did extra cardio for an extra calorie buffer. On the vodka and JD/diet cokes all night so virtually 0 carb, no takeaway (spent all my money on JD) and just had a pack of mccoys and some cocopops when I got home (pissed drunk measuring the 30g serving size on my scale made such a mess), subsequently threw them back up and KOd.

Woke up, as expected i'm 3lbs lighter than Monday and feeling leaner than ever due to dehydration.

However today i'm terribly hung over so i'm postponing my squat day until tomorrow so I can give it my all

[DanSB]

HAHAHAHAHA! Sounds like you had a good night mate! cant beat JD + diet coke

[hcoyle545]

HAHAHAHAHA! Sounds like you had a good night mate! cant beat JD + diet coke

too right buddy

[hcoyle545]

This week i'm going to switch over to linear progression instead of following the 5/3/1 protocol to the weight goes up and reps come down. Hate doing deadlifts/squats for 10-13 reps knowing I could be doing heavier for less.

I'm going by my 8 rep maxes in all of the lifts to start off with so I won't be maxing out. Reps for everything except deload squats and chins will be 5 for 3 sets across.

8Rep Maxes
Bench: 72.5kg
Squat: 82.5kg
Deadlift: 100kg
OHP: 30kg


Monday

Squat 3 x 5
Bench 3 x 5
Rows 3 x 5

Wednesday

Squat (Deload %s) 3 x 5-10 @ 40-60% max
Deadlift 2 x 5
Incline Press 3 x 5

Friday

Squat 3 x 5
OHP 3 x 5
Chinups 3 x AMRAP


Weight increases will be as follows:

Bench/Incline Bench/OHP/Pendlay rows: 2.5kg each week
Squat: 5kg each week, 2.5kg on Monday/2.5kg on Friday
Deadlift: 5-10kg each week


Lookin forward to it

[IrishPilot]

Sounds like a good plan bud! Definitely a more direct translation of progress that way.

[hcoyle545]

Sounds like a good plan bud! Definitely a more direct translation of progress that way.

Aye defs, I wanna see the weight go up in the bar not have to fight with my cardiovascular system to further into the double digits in reps.

Still considering a changeup in your routine?

[hcoyle545]

As the title states i'm back on the linear progression train now. Exercise choice remains the same.

Squats
5 x 80kg / 176lbs
5 x 80kg / 176lbs
5 x 80kg / 176lbs

Heavier than I expected and there was some slow-down and short rest-pause between reps but mostly because i'm paranoid that my footing is wrong so I shift after every rep. This needs to stop.

OHP
5 x 30kg / 66lbs
5 x 30kg / 66lbs
5 x 30kg / 66lbs

Chinups
8 x BW I am disappointson, same as last week
4 x BW
4 x BW kipped one


Went to do my sprints to finish up but this is the 1st time i've been in the gym on a Saturday in a long time and didn't realise how early they closed, I had to leave after only 10 sprints.

Overall not a great workout, but I have to get 9 Chinups next week now or i'll be mad.

[hcoyle545]

Usually my monday schedule is going to be Heavy squats, bench then Pendlay rows but two powerlifter guys who always use the bench for ages just started when i got done my squats and my mate had a station for deadlifts as he was doing back I just did the wednesday workout today. Not ideal because I specifically plan to do light squats on Wednesdays so that I can save my quads and hammies for deads but everything went smoothly.

Squats
5 x 82.5kg / 182lbs
5 x 82.5kg / 182lbs
5 x 82.5kg / 182lbs

These were a real struggle, bar was slow on pretty much every rep but i'm still going to carry on as planned and add 2.5kg to see if my body will adjust even in a deficit

Deadlifts
5 x 100kg / 220lbs
5 x 100kg / 220lbs
5 x 100kg / 220lbs

Some real grinders in here too, but although I had to restpause each set a bit these felt good.

Incline BP
5 x 62.5kg / 138lbs
5 x 62.5kg / 138lbs
5 x 62.5kg / 138lbs

successfully incremented 2.5kg from last week, no issues here

300cal cross-trainer session


This was a good workout, but everythin was hard as fcuk! I got used to the cosyness of only having 1 balls to the wall set on 5/3/1 so time to readjust.

In other news my training days are changing slightly from Mon/Wed/Friday to Mon/Wed/Saturday because i'm going to be fighting a buddy of mine in a charity boxing match in 7 weeks time, so training for that is on Tuesdays and Fridays.

The extra cardio isn't gonna hurt, and god knows i'm gonna use it as an excuse to eat more

Coffee Oats with Nutella/Peanut butter/Banana