the dump

[fatmatth3w]

Hi
This is my workout log
I'm 23 years old. This log will include my weight, training and nutrition.
experience: consistent 5 years. 1 year of inconsistency, followed by 1 year off (now)

[fatmatth3w]

7/31/2017- week 2/6 - conditioning and fatloss bodyweight: n/a I'll get a scale tomorrow my current one is broken.

2 minute rest upon completion of the giant set

giant set 1

incline db
45x6
45x6
45x6

incline machine press
110x12
110x12
110x12

flat db
25x25
25x25
25x25

giant set 2
pullups
6
4
4

bent over row
65x12
65x12
65x12

cable row
50x25
50x25
50x25

*I'm not sure on the weight of the rows, it could have been 75. didn't have the logbook with me. Likewise, the cable row could have been 60x25 but I doubt it.

[fatmatth3w]

01/08/2017 legs, gvt style - limited equipment, doing what I can, don't hate.

I did a circuit of hamstring curls and leg extensions with no rest between either of them so I don't even have time to jot down the reps in the notebook. I shoot for 25 on the leg extension and 10 on the hamstring curl.

Leg extension
10 sets 70lbs 25 reps across maybe 5-6 sets rest AMRAP

Leg curl
50lbs 10 sets across maybe 5-6 sets rest AMRAP

Superset A:
Crunch Machine
45x25
45x25
45x25

Hanging Leg Raises
to failure
to failure
to failure

[fatmatth3w]

02/08/2017 arms, shoulders week 2/6 conditioning and fat loss

Giant Set 1
DB Shoulder Press
40x6
40x6
40x6


Giant Set 2
DB Side Raise
20x12
20x12
20x12


DB Side Raise
7.5x25
7,5x25
7.5x25

Giant Set 3

Dips
F
F
F

Tricep Pushdown
32.5x12
32.5x12
32.5x12

Rope Overhead Extension
22.5x12
22.5x12
22.5x12

Giant Set 4

Incline Db Curl
25x6
25x6
25x6

Barbell Curl
55x12
55x10
55x9

Rope Curl
17.5x25
17.5x25
17.5x25

[fatmatth3w]

Alright, here's the deal. I'm usually scheduled for 3 on 1 off, but I take rests as needed. I can tell when I'm worn done and need a break.Today wasn't going to be that day, but I have a chronic insomnia issue that I have been dealing with for about a decade and a half now and I didn't get a single wink of sleep last night at all, and training on 0 sleep has always made me vomit...So I might not be training today. Maybe if I get a nap in but I don't know if that will happen either. I'm at that point where I get too tired to sleep. We'll take it as it goes.

[fatmatth3w]

August 3rd 2017 Chest/Back Week 2/6 conditioning/fat loss
Decided to go do it anyway. workout was good, but I'd kill for some sleep
Giant set 1
3x6 Incline Db
50x6
50x6
50x6

3x12 Incline Machine
120x12
120x12
120x12

3x25 Flat Db
30x25
30x25
30x25

Giant Set 2
pullups
6
6
5

bent row
75x12
75x12
75x12

cable row (the universsl locking pin was all jacked up bent and mangled - had to do cable rows sitting on the floor in the cable cross)

57.5x25
57.5x25
57.5x25

[fatmatth3w]

I'm taking today off instead of yesterday.

[fatmatth3w]

05/08/2017 legs week 2/6 conditioning/fatloss


10x10 is too boring, I know I'm slacking on legs but I only have a universal atm and won't be getting a gym membership until I'm done this routine for reasons. I just did straight sets.

leg extension
80x25
80x25
80x25
80x25
80x25

hamstring curl
50x12
50x12
50x12
50x12
50x12

crunch machine
80x25
80x25
80x25


Hanging Leg Raise
3 sets

[fatmatth3w]

I'm 178 - I probably want to get to 173-170 idk, I could probably lower my calories 100-150 (from 1800). I could cut back on my breakfast yolks

[Goingviking]

Hey are you having a conversation with yourself?

[fatmatth3w]

Hey are you having a conversation with yourself?

yes, I'm very forgetful

[fatmatth3w]

05/08/2017 shoulders/arms week 2/6 conditioning/fatloss

Giant Set 1
DB Shoulder Press
45x6
45x6
45x6


Seated DB Side Raise
25x12
25x10
25x10

DB Side Raise
10x25
10x25
10x22

Giant Set 2
Dips
F
F
F

Tricep Pushdown
37.5x10
37.5x10
37.5x10

Rope Overhead Extension
27.5x12
27.5x12
27.5x10

Giant Set 3

Incline Db Curl
30x6
30x6
30x6

Barbell Curl
55x12
55x10
55x9

Rope Curl
22.5x20
22.5x20
22.5x19

[fatmatth3w]

07/08/2017 wk 3/6 conditioning fat loss
Giant set 1
3x6 Incline Db
55x6
55x6
55x6

3x12 Incline Machine
130x12
130x12
130x12

3x25 Flat Db
35x25
35x22
35x22

Giant Set 2
pullups
6
6
5

bent row
85x10
85x8
85x8

cable row

62.5x22
62.5x20
62.5x18

[fatmatth3w]

08/08/2017 legs week 3/6 conditioning/fatloss
leg extension
90x25
90x25
90x22
90x21
90x21

hamstring curl
60x12
60x12
60x10
60x9
60x9

crunch machine
85x25
85x25
85x25


Hanging Leg Raise
3 sets

[fatmatth3w]

09/08/2017 shoulders/arms week 3/6 conditioning/fatloss

Giant Set 1
DB Shoulder Press
50x6
50x6
50x6


Seated DB Side Raise
25x12
25x11
25x11

DB Side Raise
10x25
10x25
10x2

Giant Set 2
Dips
F
F
F

Tricep Pushdown
37.5x12
37.5x12
37.5x10

Rope Overhead Extension
27.5x25
27.5x25
27.5x25

Giant Set 3

Incline Db Curl
35x6
35x5
35x5

Barbell Curl
55x12
55x11
55x10

Rope Curl
22.5x23
22.5x22
22.5x21

[fatmatth3w]

10th off 11th n/a
12/8/2017 week 4/6 bw - 178 chest/back

workout got a little wonky on the third set of chest

Giant set 1:
Incline DB
60x6
60x6
60x4

Incline Machine Press
140x12
140x12
140x2

Flat DB Press
35x25
35x18
35x14

Giant Set 2

Pullups
6
4
4

Bent Row
85x12
85x12
85x12

Cable Row
62.5x25
62.5x23
62.5x24

Straight Sets
Crunch Machine
115x12
115x12
115x12

Hanging Leg Raise
F
F
F

I feel pretty "strong" after taking such a long hiatus/not paying any attention to my health at all it's nice to see the weights are coming back pretty quick. I'm getting leaner too - I need a camera, for sure - I'll grab it later. Money's tight, not sure if that has been made clear yet. I'm self-employed, weathering out the effects of a pretty bad 2016-2017, getting things to where they need to be.

That's why I'm working out in a condo gym instead of a real gym -- which changes in September, I'll go grab one when I'm done this routine which works nicely because I want to squat and stuff, plus I'm nearly out of weights to use for some of the lifts.

Worst case scenario I could always figure something out, but I want to squat & deadlift soon.

Seeing as I seem to be maintaining weight/putting on a little bit, plus the fact that I feel pretty strong/good in the gym, means I can sacrifice a little bit more food without losing much of the potential mass I might be restoring from muscle memory - it's not like I have any mass anymore now.

I'll probably go to 1500 and see how I feel. I do have a habit of drinking about 800-1600 calories of alcohol a week (in one day). I'm working on that, it's a demon from last year that I'm still exorcising. I've switched from consciously made the switch from beer to spirits, bringing the 1600 down to the lesser 500-800, but yeah, it's a work in progress.

[fatmatth3w]

I've decided going forth: 1677, 20c/47f/289p little salty about the fat but it's ok
visually: slight crotch vascularity, no thigh vascularity, abs are in OK shape, visible and sharp serratus, some erector feathering in the back. still a lot of pudge on the triceps thighs and love handle area - not so bad in the glutes

no delt striations - usually means I have a ways to go
I need to pee a LOT with no/vlow cho, I find myself sprinting to public restrooms quite often to not wet myself

[fatmatth3w]

13/08/17 Leg Session 1 Week 4/6 conditioning/fat loss - 181lbs. im not overly concerned with that at the moment, ill go by the mirror but tracking weight is a weird obsession of mine too. interesting to see my weight fluctuating/going up like that

Leg extension
90x25
90x25
90x25
90x25
90x25

Hamstring Curl
60x12
60x12
60x12
60x12
60x12

Straight sets feel so good. 30 s rest.

Crunch machine
90x25
90x25
90x25
~15 s rest

Hanging Leg Raise
3 sets

[fatmatth3w]

16/08/2017 Shoulders/Arms Session 1 Week 4/6 fatloss/conditioning

shoulder giant set
db shoulder press
50x6
50x6
50x6

seated side raise
25x10
25x10
25x10

standing side raise
12x25
12x25
12x25

tricep giant set

dips
3 sets

tricep pushdown
37.5x10
37.5x10
37.5x8

rope overhead extension
27.5x25
27.5x25
27.5x25

bicep giant set

incline db curl
30x6
30x6
30x6

barbell curl
50x10
50x10
50x7

rope curl
27.5x25
27.5x15
27.5x15

I did calf raises at the end of every giant set just with bodyweight, it wont do much but I wore shorts in the gym today and holy hell do I not want those to get any smaller - looks down right stupid. I'd like to at least stimulate them a little even if it''s doing nonsense. I'd say I'm definitely in the "groove" of the routine. It took 4 weeks to get there. I think for my future programs I will extend it to 9 weeks instead of 7 (both including a week 0 deload) - given that it seems it takes 4 weeks to get into a groove of something. I'm not stretching this to 8(read: 9) weeks because I already have plans to get the september discount at the gym etc etc. Plus I'm itching to hold a barbell. It may be noticeable that I've picked up the ab frequency as well. It's important to me and I'm starting to acclimate to the work loads again, so I feel okay doing the extra exercises.

[fatmatth3w]

17/8/2017 Chest/Back Session 2 Week 4/6
Calf raises to failure while resting for 2 minutes at end of giant sets.

Chest Giant Set:

Incline Db Press
60x6
60x6
60x6

Incline Machine Press
140x12
140x12
140x12

Flat Db Press
35x25
35x25
35x25

Felt awesome.

Back Giant Set
Pullups
3 sets

Bent Row
95x12
95x12
95x12

Cable Row
62.5x25
62.5x19
62.5x15

this is pretty torturous on the forearms

Straight sets
Crunch Machine
130x8
130x8
130x8

Twisting Leg Raise
3 sets

ouch, need to work obliques more.

[Mortar34]

I've decided going forth: 1677, 20c/47f/289p little salty about the fat but it's ok
visually: slight crotch vascularity, no thigh vascularity, abs are in OK shape, visible and sharp serratus, some erector feathering in the back. still a lot of pudge on the triceps thighs and love handle area - not so bad in the glutes

no delt striations - usually means I have a ways to go
I need to pee a LOT with no/vlow cho, I find myself sprinting to public restrooms quite often to not wet myself

Jesus that's a lot of protein and low carbs and fats.

Nice log bro, keep up the intensity. Canadian reps inbound.

[fatmatth3w]

Jesus that's a lot of protein and low carbs and fats.

Nice log bro, keep up the intensity. Canadian reps inbound.

thanks! O Canada! Yeah it's definitely not the traditional diet that I'm used to but I'm testing out a hunch of mine I can't help but shake, so it's a neat experiment. It will be even neater once I get back on the barbells. #Soon

[fatmatth3w]

on the 13th i was 181 from what I predicted to just be a weird fluctuation, and that seems right as I'm sitting at 178.2 right now, .2lbs off of what I was on the 12th but again - I'm not too concerned about that fluctuation either. Weight can be misleading sometimes. I'm pretty sure I'm getting leaner.

[fatmatth3w]

174lbs :lol:

my sleep is crappy. Really crappy. Because of that and some other reasons + hibernation on monday I didn't get into the gym until today, and I was too tired to go HAM on the giant sets (last time I did it with less than stellar sleep, I puked everywhere lol)

I just did straight sets, 25/30s rest, tired and lazy:

Incline Db
4 sets, 65x8
4 sets, 45x8

Pullups
4 sets

Barbell Row
4 sets, 105x8

I felt extremely weak and crappy for the reasons mentioned above. Also fri/sat I had pretty much no food, and same again on monday - bad. That's what caused the dramatic weightloss, that and I can't hold any water at all (I pee every 5 seconds, very annoying)

I still have no delt striations but it might be because I have no delts. I'd like to keep going. I don't know if I need to be below 170, I certainly hope not but meh if I need to weigh 150lbs to be shredded so be it, rather have a lean base, and not worry about cutting for...hopefully a long long time after that. I don't like getting fat anymore.

[fatmatth3w]

I fell down a flight of stairs in the night time and am pretty banged up, my right quad is kinda locked up and sore, but I mean I only do leg ext/leg curl so we'll see if I can take handle it. I'm growing pretty tired of this routine as you can see and getting antsy to move towards a real gym and use weights (soon) - we'll see how it goes. I haven't quite decided what I'm going to do to rapidly acclimate to barbell movements again, probably 8x8 1 movement per muscle probably

day 1: chest/back/delts day 2 legs/arms

subject to change

probably going to be
8x8 barbell incline
8x8 barell row
8x8 upright row
4x25 crunch machine
4xF leg raises or twisting leg raises for obliques


day 2:
8x8 squat
8x12 hamstring curl
8x8 barbell curl
8x8 decline skullcrusher mayhaps dunno not sure if thats what I want
4x15 standing calf raise
4x15 seated calf raise

^ not liking how this day is looking, looks kinda hard.

again, subject to change. just putting that there for me to have to read back on next week when I make the switch. workload is a little high at 32 sets a workout but it's alright, I'll see how it goes. if I'm not conditioned enough I'll back off a few sets.

[fatmatth3w]

24/08/2017 Session 1 week 5/6

Leg Extension
8 sets, 90x25

Hamstring Curl
8 sets, 60x12

yeah yeah, more volume on the legs again ¯\_(ツ)_/¯

Crunch machine
4 sets, 90x25

Hanging Leg Raise
4 sets

[fatmatth3w]

27/08/2017 week 6/6 (totally not though because I have officially completely deviated from the original routine...it grew extremely stale doing giant sets all the time, just killing time till I get my membership in september. (fall special in case anyone is wondering why I keep delaying)
bw: 170lbs. I'm going to weigh like 0 lbs at the end of my cut smh

upright row
6 sets, 65x12
65x10, 65x9

barbell curl
8 sets, 45x8

tricep pushdown
8 sets, 42.5x12

crunch machine
4 sets, 105x12

hanging leg raise
4 sets

rest was between 15-30s as usual, on everything.

[fatmatth3w]

28/08/2017 week 6/6

leg extension
8 sets 100x20
Hamstring Curl 3 sets 70x12, 1 set 70x9, 3 sets 70x8, 1 set 70x7

Crunch machine
4 sets 100x20

Hanging Leg Raise
4 sets

[Raylaw9]

excellent consistency here!

How come you have no compound movements for lower?

[fatmatth3w]

Because i workout in a condo building at the moment instead of a real gym. I will resolve that in september