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  • 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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    2,368

    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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    2,361

    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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    626

    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...
  • I'm pretty sure Dr Mike does recommended...

    I'm pretty sure Dr Mike does recommended Deadlifts for beginners, but says once you get really strong, their SFR is usually inferior to other exercises like SLDLs.
  • Resting 8-10 minutes between sets is a waste of...

    Resting 8-10 minutes between sets is a waste of time, unless you're squatting 600lb for reps and actually need that much time.

    There's nothing wrong with letting your reps, drop from set-to-set,...
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