Dannybee123's Leangains Slow Bulk Log

[Dannybee123]

Thursday Log: Nothing to report. Day off caring.

Peace.

[Dannybee123]

Friday: W2 C1 Squat Day

Squat: 82.5x3, 87.5x3 then 92.5x7 (Beat the goal reps to up my 1RM)
Front Squat: 50x10x5 (Horrible)
Seated Leg Curl: 47.5x10x5
Ab Rollout 3 x max

Thats week 2 done - apart from the Bench day, been all good so far. Looking forward to giving week 3 my all.

Diet:

F 78g 21%
C 441g 54%
P 202g 25%

Total cals: 3297.

Getting weighed this weekend. I half expect to be around the same weight - in which case I'll up my food intakes. But we'll see....

[Dannybee123]

Saturday - Gym day - C1 W3 Press Day

Military Press: 40x5, 47.5x3, 52.5x5 (Goal was 6 to beat 1RM but still pleased with 5)
Chest Dips: Weighted 0-5kg, 10 reps
Pull Ups: Weighted 0-15kg x 5 reps x 10 sets in between every push set
Cable Face Pulls: 15x15, 13.75x15, 13.75x15

Weighed in at 187lbs - a steady 1lb gain on last week

F 76g 22%
C 398g 51%
P 210g 27%

Cals 3115 - left some spare as getting through plenty of booze in the evening.

I'll keep this short n sweet as I'm ****ing hanging.

[Dannybee123]

I'm getting bored of this so I'm only going to continue logging my workout days. Diet is going to be kept consistent.

[Dannybee123]

Tuesday - Gym Day - W3 C1 Deadlift

Deadlift: 102.5kgx5, 117.5kgx3 then 130kgx4 - wasn't happy with this final set, so rested for a bit and did another set 130x5.
Deadlift: 75x10x2, then 80x10x3
Hanging leg raise supersetted with GHR, 5 sets.

Geared myself up for Muay Thai today, so diet started off wrong for a gym day, but didn't end up too bad...

F 81g 23%
C 377g 47%
P 238g 30%

Total cals: 3267.

[neddo]

I'm getting bored of this so I'm only going to continue logging my workout days. Diet is going to be kept consistent.

Lol that feel.

Been busy; how's everything coming brosef?

[Dannybee123]

Lol that feel.

Been busy; how's everything coming brosef?

Yeah good Neddo, coming to the end of my first cycle of 5/3/1. So far feels good. Steady gaining about 1lb a week at the moment.

Some progress –

[Dannybee123]

W3 C1 Bench Day

You know when you ask the big dude at the gym for a spot... thinking he'll spot you good. But then when the set begins, he's got his hands under the bar THE WHOLE TIME?? Yeah thats happened. So I asked how much he helped out... he said not at all. I guess we'll see come next bench day!! Anyway... this is how it went:

Bench: 62.5kgx5, 70kgx3, 80kgx6 (That last set is the one i question. Never thought I'd get that much... was the dude helping or is it all in the mind?!)
Incline Bench: 50x10, 52.5x10x3, 50x10
Chins: Did 5 sets of 10 today instead of weighted, 10 sets of 5. Managed 10,10,7,6,5. Room for improvement.
Kroc Rows: Felt energetic today, ended up keep doing sets of these until I couldn't hit 10. Got upto 32kg bells.

Diet for the day:

F 64g 18%
C 425g 54%
P 213g 27%

Total cals: 3142.

Got weighed, and gone down 1lb from last week to 186lbs. Gonna up my cals on training days. Will keep rest days at 2400 but up workout days to about 3500. I think in fairness last week when I weighed 187lbs, I had eaten beforehand. Whereas this time I was fasted.

Looking forward to Squat Day, then deload week. Gonna detox from caffeine all week and chill out ready for the next cycle.

[smimon]

Hey dude. Reading with some interest, I've just started my slow bulk about 10 days ago. Oddly, I actually lost 1lb the first week, but I've hit a couple of 4.5k training day carb binges since (bloody Haribo, I'm addicted), and I'm up about 2lb on where I started.

Water retention is up like a ****er. My abs have all but disappeared already, but strength is gaining steadily. Hopefully I'm not going to put too much fat on, I don't want to end up cutting half of my muscle gain back off again 6 months down the line.

I'm training twice the intensity as you however - I think you could be training a lot harder given the large surplus of calories you are now in?

[Dannybee123]

Ok so been hella slack with this... apologies. Partly due to taking my deload week... figured not a lot of use logging those days. Things have developed over the past couple of weeks however. Weighed in at 187lbs the other day... fasted weight. So thats 6lbs up on when I started. BUT, I'm not happy with my progress. I reckon from about 10% BF I'm probably up to about 14%... i know this all guesstimation but all I've got is the mirror to go on.

I'm tweak my daily calories slightly to try and shift some of that fat gain. Doing a bit more reading, the 1lb a week gain I was looking for was probably too much anyway... more of a 2lb a month would be better for a lean bulk.

I've done some more looking back on the leangains site and various comments which has filled in some gaps in my knowledge.

Watch this space on the diet.

HOWEVER… Deload week is over. Today was

W1 C2 Press Day

Military Press: 42.5kgx5, 45x5, 47.5x10 (NEW 1RM PB POW!)
Pull Ups: 5 sets... 10,10,9,7,7 (Getting better)
Dips: +5kg - x10, x10, x10 then weighted +2.5kg - x9 then BW x 10
Cable Face Pulls: 15kgx15, 15x15, 13.75x15 (Better but it's assistance, givesafuk)

Hey dude. Reading with some interest, I've just started my slow bulk about 10 days ago. Oddly, I actually lost 1lb the first week, but I've hit a couple of 4.5k training day carb binges since (bloody Haribo, I'm addicted), and I'm up about 2lb on where I started.

Water retention is up like a ****er. My abs have all but disappeared already, but strength is gaining steadily. Hopefully I'm not going to put too much fat on, I don't want to end up cutting half of my muscle gain back off again 6 months down the line.

I'm training twice the intensity as you however - I think you could be training a lot harder given the large surplus of calories you are now in?

Cheers for the interest... I lost the odd 1lb to begin with. I just track my weight monthly. What's your diet look like?

Not sure what you mean about intensity... care to elaborate?

[Dannybee123]

Almost forgot...

3196 calories for today (Minus a few for the gym session)

F 64g (18%)
C 428g (54%)
P 223g (28%)

Over 300g of these carbs came post workout. A mix of oats, sweet potato, veg, shake, low fat greek yoghurt, banana and berries.

[Dannybee123]

Little update:

W1 C2 Deadlift Day

Deadlift 5/3/1: 105kg, 112.5kg and final set 120kg x 11 (Smashed that last set, new PB)
Deadlift 5x10: 80kgx10x5
GHR: These are getting better now using a bosu ball... 9,8,7,7,5
Hanging Raises: Y'all care?
Back Hyperextensions: 1 set x max reps (20ish)

W1 C2 Bench Day

Bench 5/3/1: 65kg, 70kg, 72.5 x 9 (not a bad final set, better than I was expecting but didnt hit target reps of 11)
Incline Bench 5x10: 55, 55, 55, 50, 47.5kg
Chins: 5 sets of 10 (can do these weighted next time)
Kroc Row 5x10: 32kg, 34, 34, 32, 32 (Felt good)
Shrugs: 1 set of max reps, 75kg (20 reps ish)

So good progress on the weights as far as I'm concerned.

Diets changed slightly, eating about +20% on training days and between -20 and -10% on rest days but being a lot more aware of meal timings and breakdowns.

Unfortunately, the old scales got taken away from the gym by the lady that just resigned. Soooo... new scales means weight has changed (grr) but its fine, just got a new starting point. New scales put me at 13 stone exactly.

Keep it unreal.

[Dannybee123]

W1 C2 Squat Day:

Squat 5/3/1: 80x5, 85x5, 90x9 (Keep hitting them new PBs - was surprised at this last set, felt tired going into it but kept powering through)
Front Squat 5x10: 60kg down to 50kg
Ab work

W2 C2 Press Day

Press 5/3/1: 45kgx3, 47.5x3, 52.5x7 (New PB, 1RM up to 65kg)
Dips 5x10: Weighted 7.5kg down to 2.5
Pull Ups: 10,10,9,8,8 (Working my way to 5 solid sets of 10)
Cable Face Pulls: 15x15x3

W2 C2 Deadlift Day:

Deadlift 5/3/1: 112.5x3, 120x3, 127.5x9 (New PB, 1RM up to 165kg)
Deadlift 5x10: 90kg
Hanging Leg Raises supersetted with GHR

Bit of delayed update but its been a good few sessions, forever breaking those PB's on the big lifts. Also, weighed in today (on the new scales) and I've gained .5kg so happy with that over a week.

Things are going good.

Back soon!

[neddo]

How's it coming along, brosephius?

[Dannybee123]

How's it coming along, brosephius?

Good Brona Lisa - I think! Progress is slow but steady - but thats fine by me. I started to overdo it on the calories so dialled it in a bit... weight is still steadily increasing even tho the gym switching to new scales wasn't ideal! So reduced the calories on rest days to a deficit and feeling better about my reflection.

Lifts are going up and weight is slowly going up so as long as that continues I'm happy!

Here's a little progress pic (post gym, **** hair)

[neddo]

Nice stuff mang. Changing scales is just a quick inconvenience until you get a baseline again.

I'm about a month out from that cut season, hnnng. Trying to enjoy carbs one last while, haha.

[Dannybee123]

Nice stuff mang. Changing scales is just a quick inconvenience until you get a baseline again.

I'm about a month out from that cut season, hnnng. Trying to enjoy carbs one last while, haha.

Haha! How long you cut for? What weight you looking to get down to?

[Dannybee123]

W2 C2 Bench Day:

Bench 5/3/1: 70x3, 72.5x3 then 77.5x8 (Had a spot for those last reps but didn't feel a lot of help so, went for 9th but needed some assist)
Incline Bench, 5x10: 60 down to 50
Chins: Weighted 5kg x 10, x10, 2.5kg x 8, BW x 8, 10.
Kroc Rows: 34x10x3, 34x7 then 32x10. (these feelgoodman)
Shrug: 1x67x30

Good little session in the gym tonight enjoyed it. Bench is progressing which is GOOD! It's the hardest exercise to progress on I find.

Ate like a trooper today:

First Meal 1pm: 575 cals (APPROX 50g protein and 55g carbs)
Pre Workout 4pm: 462 cals (Approx 40g protein and 65g carbs)
(Train 6pm)
Post Workout 8pm: 2252 cals (APPROX 310g carbs, 140g protein and 45g of fat)

Total cals: 3289 (minus approx 200/250 cals for training = 3035 net cals)

Overall macros:
F 75 (21%)
C 417 (51%)
P 232 (28%)

A little more fat than I would have liked but need to find an alternative to the post workout oats I eat, they got almonds in so fat content goes up.

[Dannybee123]

Update time – W2 C2 Squats

Squats 5/3/1: 85x3, 90x3, 95x7 (Not an overall PB but a new highest on my 5/3/1 journey)
Front Squats: 5 sets of 10, from 60kg down to 50kg
Seated Legs Curls and Ab Work

W3 C2 Press Day

Press 5/3/1: 42.5x5, 47.5x3 then 55x6 (NEW PB)
Pulls ups: 5 sets of 10,10,8,6,8
Dips: 5 sets of 15,12,12,10,10 at bodyweight
Face Pulls: 3 sets of 16.25kg x 15 reps

^ feelsgoodman.

Did a little bit of posing in front of the mirror yest, lighting plays a part I'm sure but starting to see some much better definition in chest area.



Anyway... taking a break this weekend. Getting my drinks on tonight so may be a little cardio today. Back in the gym on Monday.

TTFN

[neddo]

Haha! How long you cut for? What weight you looking to get down to?

About 172-175; trying to get back to 11%bf and stay there for a while. Slow cut for a few months @ ~ +/- 200 kcal @ 2300 or so, depending on physical activity.

[Dannybee123]

About 172-175; trying to get back to 11%bf and stay there for a while. Slow cut for a few months @ ~ +/- 200 kcal @ 2300 or so, depending on physical activity.

That cut for Summer feeling eh?

[Dannybee123]

Right got a little bit of updating to do...

First up... tweaking the diet again. No longer going to work with such low calories on rest days (2000ish) and much higher on training days (3200ish), as I recently jumped on the scales and discovered a 3lb loss over 2 weeks. So I'm going to close that huge swing a bit... working more with roughly maintenance on rest days (2400ish) and around 2900 on training days. Cycling carbs and fats between days.

Anyway...

C2 W3 Deadlift Day:

5/3/1 Deadlift: 105 x 5, 120 x 3, 135 x 6 (Not a new PB in terms of est. 1RM but a new PB in terms of weight lifted)
5 x 10 Deadlift: 90, 90, 90, 100, 100 (Felt energetic so went heavier on these)
Leg raises and GHR's then 1 set of back extensions.

C2 W3 Bench Day:

5/3/1 Bench: 65x5, 72.5x3, 82.5x3 (As above, no 1RM PB but in terms of weight lifted its a new PB)
Incline Bench: 5x10 at 65kg down to 55kg
Chins: Weighted 5kg x 10, 10, 10, 10, 6
Kroc Rows: I've changed these up, going for higher reps and lower weight. So working with 20 reps at 20kg.
Shrug: 67kgx20

C2 W3 Squat Day:

5/3/1 Squats: 80x5, 90x3, 100x6 (Boom, new PB in terms of weight lifted and est. 1RM! Reached the 3 figures too )
Front Squats 5 x 10 at 62.5kg down to 52.5
Seated Ham Curls: 67.5 x 10, 10, 10, 10 then 57.5 x 10.
Ab work

Reached the end of my 2nd cycle (bar the deload week) and chuffed with the progress being made in strength gains.

To give you an idea of progress:

Squat est 1RM:
C1 W1: 107.5kg
C2 W3: 120kg

Press est. 1RM:
C1 W1: 58.5kg
C2 W3: 66kg

Deadlift est. 1RM:
C1 W1: 148.5kg
C2 W3: 161.5kg

Bench est. 1RM:
C1 W1: 93kg
C2 W3: 90.5kg (Freak figure - highest being 98kg on C2 W2)

[boxteross]

Right got a little bit of updating to do...

First up... tweaking the diet again. No longer going to work with such low calories on rest days (2000ish) and much higher on training days (3200ish), as I recently jumped on the scales and discovered a 3lb loss over 2 weeks. So I'm going to close that huge swing a bit... working more with roughly maintenance on rest days (2400ish) and around 2900 on training days. Cycling carbs and fats between days.

Anyway...

C2 W3 Deadlift Day:

5/3/1 Deadlift: 105 x 5, 120 x 3, 135 x 6 (Not a new PB in terms of est. 1RM but a new PB in terms of weight lifted)
5 x 10 Deadlift: 90, 90, 90, 100, 100 (Felt energetic so went heavier on these)
Leg raises and GHR's then 1 set of back extensions.

C2 W3 Bench Day:

5/3/1 Bench: 65x5, 72.5x3, 82.5x3 (As above, no 1RM PB but in terms of weight lifted its a new PB)
Incline Bench: 5x10 at 65kg down to 55kg
Chins: Weighted 5kg x 10, 10, 10, 10, 6
Kroc Rows: I've changed these up, going for higher reps and lower weight. So working with 20 reps at 20kg.
Shrug: 67kgx20

C2 W3 Squat Day:

5/3/1 Squats: 80x5, 90x3, 100x6 (Boom, new PB in terms of weight lifted and est. 1RM! Reached the 3 figures too )
Front Squats 5 x 10 at 62.5kg down to 52.5
Seated Ham Curls: 67.5 x 10, 10, 10, 10 then 57.5 x 10.
Ab work

Reached the end of my 2nd cycle (bar the deload week) and chuffed with the progress being made in strength gains.

To give you an idea of progress:

Squat est 1RM:
C1 W1: 107.5kg
C2 W3: 120kg

Press est. 1RM:
C1 W1: 58.5kg
C2 W3: 66kg

Deadlift est. 1RM:
C1 W1: 148.5kg
C2 W3: 161.5kg

Bench est. 1RM:
C1 W1: 93kg
C2 W3: 90.5kg (Freak figure - highest being 98kg on C2 W2)

Great progress mate.. Keep killing it!

[Dannybee123]

So deload week all over with... got to say I really like taking deload weeks. Anyway... C3 has kicked off and I've changed it up a little. I've read in places about people adopting the 3-month challenge type 5/3/1 set-up... so:

OHP / Bench 5 x10
DL / Squat 5x10
Bench / OHP 5x10
Squat / DL 5x10

I'm gonna be working something similar:

OHP / Incline Bench 5x10 / 2 or 3 other assistance
DL / Squat 5x10
Bench / Dips / 2 or 3 other assistance
Squat / DL 5x10

I like the fact each major muscle group gets hit twice a 'week'. I'm not strictly following the 3-month challenge guidelines however. Will try the 50/60/70 for the assistance exercises but will play it by ear, as long as i continue to progress the major lifts.

Anyway... C3 W1 Press Day

OHP: 45x5, 47.5x5, 50x9
Incline Bench: 70x6 (Too heavy!) 65x6 (Too heavy!) 60x10, 57.5x9, 55x8 (Strangely, doing OHP before these seems to fatigue me more than doing Bench before judging by the weights. Got some tweaking with the weight here, but will keep an eye because I wasn't expecting that)
Pull Ups: 5x10 +10kg weight
Face Pulls: 3x10
Tricep Rope Pulldown: 3x10

C3 W1 Deadlift Day

DL: 110x5, 117.5x5, 125x12 (NEW PB - Oh yeah that AMRAP set felt GOOOOOOD!)
Front Squat: 55kgx10x5 (ERGH!)
Ab Work

C3 W1 Bench Day

Bench:65x5, 70x5, 75x9
Dips: Weighted 7.5kg x 10 x 4, then last set of 5kg x 8
Chins: 5x10 (varying from BW to +10kg)
DB Rows: 20kgx10x5

Diet at the moment is 2400 cals on rest days (10% under maintenance) and 3300 cals on training days (+20%). Still cycling macros between days.