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  • Mesocycle 5 - Week 2 - Lower 2

    Sleep: ~ 7.5 hours

    Time taken: 56 minutes

    Stretching and physio

    GOOD MORNING
    5 x 20kg
    5 x 31kg, 2 min rest
    10 x 31kg, 2 min rest
  • [b] No - triples are the lowest reps I've done...

    [b]

    No - triples are the lowest reps I've done to-date. I generally prefer to bench 5 reps plus, low reps tend to aggravate my shoulders, even when they're healthy. Working in some RPE 7-8 singles...
  • I haven't started the program yet - I'm cutting...

    I haven't started the program yet - I'm cutting for another three weeks and didn't want to do it until I'm back at maintenance or more. Until October when I hurt my shoulder (grinding to get a...
  • Mesocycle 5 - Week 2 - Upper 2

    Sleep: ~ 7.5 hours

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I...
  • Shoulder has been worse since benching on Monday....

    Shoulder has been worse since benching on Monday. Took an extra rest day yesterday after a poor night's sleep. I'm re-thinking doing the Candito 6-week program for now as I can't currently bench...
  • Height: 185cm (6'1") Starting weight: 82.3kg...

    Height: 185cm (6'1")
    Starting weight: 82.3kg (181.5lb)
    Goal weight: 77kg (169.8lb)

    2400 daily calories this week, good to see weight tracking down again. Hunger management has been better.
    ...
  • Mesocycle 5 - Week 2 - Lower 1

    Sleep: ~ 6.5 hours

    Shoulder soreness tells me it may have been too soon to go back to bench pressing.

    Time taken: 66 minutes

    Stretching and physio

    HIGH-BAR SQUAT
    10 x 20kg
  • Literally never! I'm super consistent with my...

    Literally never! I'm super consistent with my training - sessions are generally around an hour and done 5:30 - 6:30am. Occasionally I'll train on Saturday or Sunday morning, where I'll start at...
  • Mesocycle 5 - Week 2 - Upper 1

    Weekly average weight: 79.8kg (176lb)
    Nutrition: ~ 2400 daily calories
    Sleep: ~ 7 hours

    Weight/fat loss seems to be slowing down. Lower back and lower ab fat is still more than I would like for...
  • First time doing the bench press since October...

    First time doing the bench press since October 30th as I've been resting my injured right shoulder.

    BENCH PRESS
    10 x 66lb
    5 x 99lb
    3 x 116lb, 2.5 min rest
    9 x 116lb, 2.5 min rest
    6 x 116lb,...
  • I train in my home gym so I don't have access to...

    I train in my home gym so I don't have access to pressdowns, but close grip bench in the 6-12 rep range has probably grown my triceps more than anything else. Skullcrushers I need to stay around 15...
  • Replies
    16
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    827

    Nearly 4 years into lifting and I've never done...

    Nearly 4 years into lifting and I've never done PPL - started with 3-day full body and have since done a 4-day UL, 4-day FB-FB-L-U, 5-day FB, 4-day FB and now back to a 4-day UL where I train side...
  • It depends how high reps you're talking about -...

    It depends how high reps you're talking about - and on the exercise, of course. Everyone responds somewhat differently and muscle groups differ as well. 12-15 reps is high for squats, deadlifts, RDLs...
  • I'd say that's largely true, but it's also...

    I'd say that's largely true, but it's also different from individual-to-individual. While soreness and pump aren't the most reliable indicators of growth, they often go hand-in-hand. Personally, my...
  • I'm just about at 4 years of proper training -...

    I'm just about at 4 years of proper training - having started in January 2019. Despite my 'novice' numbers, I'm actually really happy with my progress - if you look at my before and after pics it's...
  • Thanks to those who've provided their numbers so...

    Thanks to those who've provided their numbers so far - I'd like some more to get a really good data set!
  • Replies
    3
    Views
    554

    From what I've read/heard - 1% of body weight...

    From what I've read/heard - 1% of body weight lost per weight is usually a safe maximum, though those with higher body fat can safely lose at a faster rate, e.g. a 300lb guy who is over 40% body fat...
  • Replies
    37
    Views
    2,549

    Do you work out in a gym or at home? I train at...

    Do you work out in a gym or at home? I train at home and set up the safety bars on my squat rack so I can take the bench press to failure safely. Keeping a rep or two in reserve for the squat is...
  • How much could you lift after one year of training?

    I'm curious to know what the forum average is for this. Post you best lift, estimated 1RM (or actual if you know it) and your best estimate of how much muscle you gained in your first year of proper...
  • Mesocycle 5 - Week 1 - Lower 2

    Sleep: ~ 7.5 hours

    Time taken: 58 minutes

    Stretching and physio

    GOOD MORNING
    5 x 20kg
    5 x 30kg, 2 min rest
    10 x 30kg, 2 min rest
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