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    6,307

    A little more than a year has passed since the...

    A little more than a year has passed since the last post on this thread so I thought it was time for a revisit. I enjoyed re-reading everyone's responses and appreciate everyone who took the time to...
  • I was planning on training today, but realised my...

    I was planning on training today, but realised my hamstrings are still sore from the RDLs three days ago (there would usually be a four day gap but I did the last leg session on Saturday instead of...
  • Negged, no mention of eggs. Just kidding of...

    Negged, no mention of eggs.

    Just kidding of course. Out of interest, how far away from failure do you think these sets were?
  • Mesocycle 3 - Week 4 - Upper 1

    Weekly average weight: 81.8kg (180.4lb)
    Nutrition: intuitive eating
    Sleep: ~ 8.5 hours

    Heaviest I've ever weighed and also the strongest I have ever been. The good night's sleep no doubt...
  • BENCH PRESS 10 x 30kg 5 x 45kg 3 x 55kg 1 x...

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 55kg
    1 x 62.5kg, 2.5 min rest
    8 x 62.5kg (PR!), 2.5 min rest
    6 x 62.5kg, 2.5 min rest
    5 x 62.5kg, 2.5 min rest
    10 x 55kg, 2.5 min rest
    8 x 55kg, 2.5 min...
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    Hyper mobile elbows

    Wondering if anyone else here has hyper mobile elbows and how this affects their lifting?

    My elbow go well past 180 degrees to lock-out. I do lock out for all pressing movements but suspect that...
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    2,385

    Coffee I like cold only - iced latte (whole milk)...

    Coffee I like cold only - iced latte (whole milk) or iced Americano. I'll occasionally have a hot black coffee in cold weather.

    I like my tea black and also like Jasmine tea, green tea and iced...
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    50lb in 2 months?! That's some damn impressive...

    50lb in 2 months?! That's some damn impressive dirty bulking - nearly a pound a day!!!

    Your daily surplus must have been close to 3000 calories - I'm actually kinda impressed and I have ask what...
  • Mesocycle 3 - Week 3 - Lower 2

    Sleep: ~ 8 hours

    Time taken: 65 minutes

    A couple of minor interruptions to this workout, would have taken nearer 60 mins otherwise.

    Stretching

    ROMANIAN DEADLIFT
    10 x 25kg
  • I've officially finished my annual lean bulk. In...

    I've officially finished my annual lean bulk. In late December I weighed 74.8kg (165lb) and this last week my average weight was 81.8kg (180.4lb) which is the heaviest I've ever been. I'm a smidge...
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    4-day UL with arms trained every day.

    4-day UL with arms trained every day.
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    2,363

    Upper abs are still visible - I think you're...

    Upper abs are still visible - I think you're around 16%. 2kg in 9 weeks is a good rate of gain - I think you could easily go another 4kg and 18 weeks before thinking about a mini cut. Cutting at this...
  • Mesocycle 3 - Week 3 - Upper 2

    Sleep: ~ 8 hours

    Time taken: 67 minutes

    Stretching

    WEIGHTED CHIN UP
    5 x bodyweight, 2.5 min rest
    7 x bodyweight (81.7kg) + 7.5kg, 2.5 min rest
    4 x bodyweight + 7.5kg, 2.5 min rest
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    I can understand wanting to lose the fat first -...

    I can understand wanting to lose the fat first - that was my approach and it worked well for me. Do you know what your approximate maintenance calories are? If you're de-trained you could well build...
  • This. I have to question why you're leaving 3...

    This.

    I have to question why you're leaving 3 RIR for isolation exercises? I always take them to 0 RIR and sometimes true failure and save leaving reps in reserve for the heavy compound exercises.
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    The exercise selection and order is excellent....

    The exercise selection and order is excellent. What's lacking is a plan for progression. Your target calories and goal weight are also a concern. You may be a good candidate for a recomp - eat at...
  • Mesocycle 3 - Week 3 - Lower 1

    Sleep: ~ 6 hours

    Time taken: 62 minutes

    Stretching

    HIGH-BAR SQUAT
    10 x 20kg
    5 x 40kg
    3 x 60kg
  • MONDAY is bench day... BENCH PRESS 10 x 30kg...

    MONDAY is bench day...

    BENCH PRESS
    10 x 30kg
    5 x 45kg
    3 x 60kg, 2.5 min rest
    10 x 60kg (PR!), 2.5 min rest
    7 x 60kg, 2.5 min rest
    5 x 60kg, 2.5 min rest
    10 x 52.5kg, 2.5 min rest
  • Mesocycle 3 - Week 3 - Upper 1

    Weekly average weight: 81.2kg (179lb)
    Nutrition: ~ 3700 daily calories (~ 300 surplus)
    Sleep: ~ 7.5 hours

    This is the last week of the longest bulk I have ever done and probably the most...
  • Diet is going to be the most important factor - I...

    Diet is going to be the most important factor - I recommend reading all the sticky posts in the 'losing fat' and 'nutrition' forums.

    Cardio is a good idea for health, but 'intense cardio' isn't...
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