StrongBigLean's Journal

[StrongBigLean]

30 s plank
1 min plank
2 min plank

[StrongBigLean]

1 min plank
2 min plank

-------------------------

Starting a new workout program now.
It's Viking's Bare Bones Series (https://forum.bodybuilding.com/showt...hp?t=172565211).

I'm going to start off with the 4-day program - Upper/Lower Split - which goes like this:

Upper 1/Lower 1/Off/Upper 2/Lower 2/Off/Off and repeat...

Upper Day 1
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Incline DB Press - 3 sets - 30 reps
One-arm Cable or DB Rows - 3 sets - 30 reps
Straight-arm Pulldowns/Facepulls - 3 supersets - 30 reps each

Lower Day 1
Back Squat - 4 sets - 32 reps
Deadlift - 2 sets - 12 reps
or
Romanian DL - 3 sets - 30 reps
Hack Squat - 3 sets - 30 reps
Lying Leg Curls - 3 sets - 30 reps
Single-leg Leg Press - 3 sets - 35 reps
Abs/Calves Superset - 3 sets each - 40 reps each

Upper Day 2
Bench Press - 4 sets - 32 reps
Barbell Row - 4 sets - 32 reps
Military Press - 3 sets - 25 reps
Wide-grip Pulldowns or Pullups - 3 sets - 30 reps
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each
Barbell Curl/Skullcrushers - 3 supersets - 30 reps each
Overhead Cable Extensions/Cable Hammer Curls - 3 supersets - 35 reps each

Lower Day 2
Back Squat - 4 sets - 32 reps
Romanian DL - 3 sets - 30 reps
Leg Press - 3 sets - 30 reps
Leg Extensions/Leg Curls - 3 supersets - 35 reps each
Abs/Calves Superset - 3 sets each - 40 reps each

I don't have all the equipment in my home gym to do all the exercises.

-----------------------------

UPPER DAY 1 WEEK 1

bench press

45 kg x10
45x10
45x7
45x6
total reps: 33

barbell row

50x12
50x8
50x12
reps: 32
50x4
total reps: 36

shoulder press

22.5x12
22.5x9
22.5x8
total reps:29

pullups (close grip palms facing me)

bodyweight x0
bodyweight x1
bodyweight x2
total reps: 3





Cheers

StrongBigLean

[StrongBigLean]

1 min 30 s plank
2 min plank
1 min 30 s plank

[StrongBigLean]

LOWER DAY 1 WEEK 1

weigh in: 79.5 kg

back squat (target 4 sets, 32 reps)

50x12
50x12
50x9
reps: 33
50x4
total reps: 37

deadlift (target 2 sets, 12 reps)

55x8
55x8
total reps: 16

hack squat
new exercise - just tried to get correct form.

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 40 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 48 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

Swim at the beach.
7 km jog (2 laps around my uni).

[StrongBigLean]

UPPER DAY 2 WEEK 1

bench press (target: 4 sets, 32 reps)

46 kg x11
46x9
46x7
46x6
total reps: 33

barbell row (target: 4 sets, 32 reps)

52.5x12
52.5x12
52.5x7
52.5x4
total reps: 35

shoulder press (target: 3 sets, 25 reps)

23.5x13
23.5x8
23.5x5
total reps: 26

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 3 reps)

bodyweight x4
bodyweight x2
bodyweight x6
total reps: 12

lateral raise/barbell shrug superset (target: 3 sets, 30 reps)

5x7 / 20x15
5x3 / 20x16
5x6 / 20x8
total reps: 16 / 39

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

23.5x13 / 10x13
23.5x11 / 10x11
23.5x8 / 10x16
total reps: 32 / 40





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 WEEK 1

back squat (target: 4 sets, 32 reps)

52.5 kg x12
52.5x12
52.5x9
reps: 33
52.5x4
total reps: 37

Romanian deadlift (target: 3 sets, 30 reps)

20x12
20x12
20x8
total reps: 32

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 49 reps)

20x17 / 20x17 / 20x17
20x17 / 20x17 / 20x17
20x17 / 20x17 / 20x17
total reps: 51 / 51 / 51





Cheers,

StrongBigLean

[StrongBigLean]

31 January 2021 records and goals

records:

2 sets of 12

bench 50 kg
deadlift 52.5
shoulder press 28.5
row 60
squat 65

1 set of 5

bench 58.5
deadlift 75
shoulder press 37.5
row 65
barbell curl 30
squat 77.5

goals:

2 sets of 12

bench 51
deadlift 67.5
shoulder press 30
row 62.5
barbell curl 30
squat 67.5

1 set of 5

bench 60
deadlift 80
shoulder press 38.5
row 67.5
barbell curl 38.5
squat 80

1 rep max

bench 100
squat (1.5x bodyweight) ~125
deadlift (2x bodyweight) ~165





Cheers,

StrongBigLean

[StrongBigLean]

1 February 2021

WORKOUT

bench press (target: 4 sets, 32 reps)

47.5 kg x11
47.5x8
47.5x6
47.5x3
total reps: 28



4 February 2021

1 min plank



6 February 2021

UPPER DAY 1 WEEK 2

weigh in: 78 kg

bench press (target: 4 sets, 32 reps) (previous best: 28 reps)

47.5x9
47.5x9
47.5x8
47.5x7
total reps: 33

barbell row (target: 4 sets, 32 reps)

55x12
55x12
55x7
55x5
total reps: 36

shoulder press (target: 3 sets, 25 reps)

25x9
25x9
25x8
total reps: 26

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 12 reps)

bodyweight x7
bodyweight x2
bodyweight x4
total reps: 13





Cheers

StrongBigLean

[StrongBigLean]

2 min plank

LOWER DAY 1 WEEK 2

weigh in: 79 kg

back squat (target: 4 sets, 32 reps)

55x12
55x12
55x7
55x4
total reps: 35

deadlift (target: 2 sets, 12 reps)

57.5x8
57.5x6
total reps: 14

hack squat (target: 3 sets, 30 reps)

25x6
25x8
25x4
total reps: 18

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 52 reps)

20x18 / 20x18 / 20x18
20x18 / 20x18 / 20x18
20x18 (a little too quickly) / 20x18 / 20x18
total reps: 54 / 54 / 54





Cheers,

StrongBigLean

[StrongBigLean]

14 km jog (4 laps around my uni) in 1 hour 37 minutes 7.37 seconds
6.9373 mins/km

[StrongBigLean]

UPPER DAY 2 WEEK 2

weigh in: 80.5 kg

bench press (target: 4 sets, 32 reps)

48.5x9
48.5x8
48.5x8
48.5x6
total reps: 31

barbell row (target: 4 sets, 32 reps)

57.5x10
57.5x8
57.5x8
57.5x8
total reps: 34

shoulder press (target: 3 sets, 25 reps)

26x10
26x9
26x6
total reps: 25

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 13 reps)

bodyweight x5
bodyweight x5
bodyweight x5
total reps: 15

lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 16 / - )

5x8 / 25x12
5x7 / 25x12
5x5 / 25x20
total reps: 20 / 44

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

25x11 / 12.5x11
25x10 / 12.5x11
25x6 / 12.5x18
total reps: 27 / 40
Not the best form on the barbell curls.





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 WEEK 2

weigh in: 79 kg

back squat (target: 4 sets, 32 reps)

57.5x12
57.5x8
57.5x7
57.5x5
total reps: 32

Romanian deadlift (target: 3 sets, 30 reps)

25x12
25x10
25x12
total reps: 34

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 55 reps)

20x19 / 20x19 / 20x19
20x19 / 20x19 / 20x19
20x19 / 20x19 / 20x19
total reps: 57 / 57 / 57





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 WEEK 3

weigh in: 80 kg

bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

48.5x10
48.5x7
48.5x3
48.5x4
total reps: 24

barbell row (target: 4 sets, 32 reps)

60x10
60x10
60x8
60x4
total reps: 32

shoulder press (target: 3 sets, 25 reps)

27.5x10
27.5x8
27.5x5
total reps: 23

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 15 reps)

bodyweight x6
bodyweight x6
bodyweight x6
total reps: 18





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 WEEK 3

weigh in: 80.5 kg

back squat (target 4 sets, 32 reps)

60x4
60x4
60x2
60x5
total reps: 15

deadlift (target 2 sets, 12 reps)

60x7
60x7
total reps: 14

hack squat (target: 3 sets, 30 reps) (previous best: 18 reps)

25x8
25x7
25x6
total reps: 21

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 58 reps)

20x20 / 20x20 / 20x20
20x20 / 20x20 / 20x20
20x20 / 20x20 / 20x20
total reps: 60 / 60 / 60





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 WEEK 3

weigh in: 81 kg

bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

48.5x9
48.5x8
48.5x7
48.5x7
total reps: 31

barbell row (target: 4 sets, 32 reps)

62.5x10
62.5x9
62.5x7
62.5x7
total reps: 33

shoulder press (target: 3 sets, 25 reps) (previous best: 23 reps)

27.5x8
27.5x8
27.5x6
total reps: 22

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 18 reps)

bodyweight x8
bodyweight x7
bodyweight x5
total reps: 20

lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 20 / - )

5x8 / 30x10
5x7 / 30x10
5x7 / 30x10
total reps: 22 / 30

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 27 / - )

25x10 / 17.5x11
25x9 / 17.5x11
25x5 / 17.5x8
total reps: 24 / 30
(not the best form on the skullcrushers - too heavy)





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 WEEK 3

back squat (target: 4 sets, 32 reps)

58.5 kg x10
58.5x9
58.5x8
58.5x5
total reps: 32

Romanian deadlift (target: 3 sets, 30 reps)

30x11
30x11
30x8
total reps: 30

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 61 reps)

20x16 / 20x16 / 20x16
20x12 / 20x12 / 20x12
20x12 / 20x12 / 20x12
total reps: 40 / 40 / 40





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 4

weigh in: 81 kg

bench press (target: 4 sets, 32 reps) (previous best: 31 reps)

48.5x10
48.5x8
48.5x8
48.5x7
total reps: 33

barbell row (target: 4 sets, 32 reps)

65x6
65x7
65x6
65x8
total reps: 27

shoulder press (target: 3 sets, 25 reps) (previous best: 23 reps)

27.5x9
27.5x8
27.5x7
total reps: 24

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 20 reps)

bodyweight x9
bodyweight x4
bodyweight x8
total reps: 21





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 4

back squat (target 4 sets, 32 reps) (previous best: 15 reps)

60 kg x9
60x9
60x8
60x7
total reps: 33

deadlift (target 2 sets, 12 reps)

62.5x7
62.5x7
total reps: 14

hack squat (target: 3 sets, 30 reps)

20x9
20x11
20x11
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 61 reps)

20x21 / 20x21 / 20x21
20x21 / 20x21 / 20x21
20x21 / 20x21 / 20x21
total reps: 63 / 63 / 63

[StrongBigLean]

UPPER DAY 2 CYCLE 4

bench press (target: 4 sets, 32 reps)

50 kg x6
50x7
50x4
50x5
total reps: 22

barbell row (target: 4 sets, 32 reps) (previous best: 27 reps)

65x9
65x9
65x8
65x7
total reps: 33

shoulder press (target: 3 sets, 25 reps) (previous best: 24 reps)

27.5x9
27.5x9
27.5x9
total reps: 27

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)

bodyweight x8
bodyweight x8
bodyweight x3
total reps: 19

lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 22 / - )

5x9 / 35x10
5x8 / 35x11
5x7 / 35x10
total reps: 24 / 31

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

22.5x12 / 15x12
22.5x10 / 15x10
22.5x8 / 15x10
total reps: 30 / 32





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 4

weigh in: 81 kg

back squat (target: 4 sets, 32 reps)

61x10
61x10
61x8
61x5
total reps: 33

Romanian deadlift (target: 3 sets, 30 reps)

32.5x12
32.5x12
32.5x7
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 64 reps)

20x22 / 20x22 / 20x22
20x22 / 20x22 / 20x22
20x22 / 20x22 / 20x22
total reps: 66 / 66 / 66





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 5

bench press (target: 4 sets, 32 reps) (previous best: 22 reps)

50 kg x6
50x6
50x7
50x7
total reps: 26

barbell row (target: 4 sets, 32 reps)

67.5x8
67.5x7
67.5x6
67.5x5
total reps: 26

shoulder press (target: 3 sets, 25 reps)

28.5x9
28.5x9
28.5x7
total reps: 25

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)

bodyweight x2
bodyweight x1
bodyweight x2
total reps: 5





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 5

back squat (target 4 sets, 32 reps)

62.5 kg x3
62.5x4
62.5x5
62.5x2
total reps: 14

deadlift (target 2 sets, 12 reps)

65x7
65x7
total reps: 14

hack squat (target: 3 sets, 30 reps)

22.5x3
22.5x4
22.5x3
total reps: 10

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 67 reps)

20x12 / 20x12 / 20x12
20x16 / 20x16 / 20x16
20x23 / 20x23 / 20x23
total reps: 51 / 51 / 51





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 5

bench press (target: 4 sets, 32 reps) (previous best: 26 reps)

50 kg x10
50x8
50x8
50x6
total reps: 32

barbell row (target: 4 sets, 32 reps) (previous best: 26 reps)

67.5x10
67.5x10
67.5x7
67.5x6
total reps: 33

shoulder press (target: 3 sets, 25 reps)

30x9
30x6
30x5
total reps: 20

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)

bodyweight x1
bodyweight x2
bodyweight x1
total reps: 4

lateral raise/barbell shrug superset (target: 3 sets, 30 reps) (previous best: 24 / - )

5x12 / 40x12
5x10 / 40x10
5x9 / 40x10
total reps: 31 / 32

barbell curl/skullcrushers superset (target: 3 sets, 30 reps)

23.5x12 / 16x12
23.5x8 / 16x10
23.5x5 / 16x8
total reps: 25 / 30





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 5

back squat (target: 4 sets, 32 reps) (previous best: 14 reps)

62.5 kg x8
62.5x2
62.5x2
62.5x3
total reps: 15
(I felt a twinge in my back so I took it easy. Next time build up from 3 reps, focusing on correct form)

Romanian deadlift (target: 3 sets, 30 reps)

35x11
35x10
35x10
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 67 reps)

20x23 / 20x23 / 20x23
20x23 / 20x23 / 20x23
20x23 / 20x23 / 20x23
total reps: 69 / 69 / 69





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 6

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 21 reps)

bodyweight x11
bodyweight x10
bodyweight x3
total reps: 24

bench press (target: 4 sets, 32 reps)

51 kg x4
51x5
51x5
51x6
total reps: 20

barbell row (target: 4 sets, 32 reps)

68.5x4
68.5x5
68.5x6
68.5x7
total reps: 22

shoulder press (target: 3 sets, 25 reps) (previous best: 20 reps)

30x9
30x9
30x7
total reps: 25

weighted crunches - 20kg x 24 reps

jog - 3.5 km - 24:14, 6:55 per km.





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 1 CYCLE 6

back squat (target 4 sets, 32 reps) (previous best: 15 reps)

62.5 kg x3
62.5x4
62.5x5
62.5x6
total reps: 18 (all with correct form! )

deadlift (target 2 sets, 12 reps)

67.5x7
67.5x7
total reps: 14

hack squat (target: 3 sets, 30 reps) (previous best: 10 reps)

22.5x4
22.5x5
22.5x6
total reps: 15

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target 3 sets, 70 reps)

20x24 / 20x24 / 20x24
20x24 / 20x24 / 20x24
20x24 / 20x24 / 20x24
total reps: 72 / 72 / 72





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 2 CYCLE 6

bench press (target: 4 sets, 32 reps) (previous best: 20 reps)

51 kg x7
51x8
51x6
51x3
total reps: 24

barbell row (target: 4 sets, 32 reps) (previous best: 22 reps)

68.5x8
68.5x8
68.5x8
68.5x3
total reps: 27

shoulder press (target: 3 sets, 25 reps)

31x9
31x6
31x4
total reps: 19

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x2
bodyweight x4
bodyweight x5
total reps: 11

lateral raise/barbell shrug superset (target: 3 sets, 32/30 reps)

5x11 / 42.5x11
5x11 / 42.5x11
5x11 / 42.5x11
total reps: 33 / 33

barbell curl/skullcrushers superset (target: 3 sets, 30 reps) (previous best: 25 / - )

23.5x9 / 17.5x9
23.5x9 / 17.5x9
23.5x8 / 17.5x8
total reps: 26 / 26





Cheers

StrongBigLean

[StrongBigLean]

LOWER DAY 2 CYCLE 6

back squat (target: 4 sets, 32 reps) (previous best: 18 reps)

62.5 kg x7
62.5x8
62.5x9
62.5x8
total reps: 32

Romanian deadlift (target: 3 sets, 30 reps)

40x12
40x10
40x9
total reps: 31

abs/calves superset (weighted crunches/calf raise right/calf raise left) (target: 3 sets, 73 reps)

20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
20x16 / 20x16 / 20x16
total reps: 48 / 48 / 48





Cheers,

StrongBigLean

[StrongBigLean]

UPPER DAY 1 CYCLE 7

weigh in: 82.5 kg

feeling a bit sick today so took it easy.

bench press (target: 4 sets, 32 reps)

40x10
40x10
40x12
total reps: 32

barbell row (target: 4 sets, 32 reps)

55x12
55x10
55x10
total reps: 32

shoulder press (target: 3 sets, 25 reps)

25x13
25x8
25x4
total reps: 25

pullups (close grip palms facing me) (target: 3 sets, 30 reps) (previous best: 24 reps)

bodyweight x2
bodyweight x3
bodyweight x4
total reps: 9





Cheers

StrongBigLean