Becoming big and beautiful

[FaIIen]

Good to see you back...... again!

Yay! Should have more time to focus on training now.

[FaIIen]

A bit scared to step up on a scale after these previous two months, but I'll try to remember to do it tomorrow.

Forgot to jot a few sessions down, so here's some.

6.6.19 | BBM 7 Week Hypertrophy | W1D3

Front Squat
8 x 670/70/75/80/80

Incline Bench
8 x 40/50/55/60/60

Pull Up
Step X: 4/4/3/2/2

Seated DB Press
Myo-reps: 14's x 16 + 5/5/5/5/5

KB Swing
12 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)




8.6.19 | BBM 7 Week Hypertrophy | W1D4

Snatch Grip Deadlift
8 x 90/100/110/115/120

Close Grip Larsen
8 x 60/75/80/80/80

Pull Up
Step X: 4/4/3/2/2

Dead Bug
6 mins - 48 reps




10.6.19 | BBM 7 Week Hypertrophy | W2D1

Paused High Bar Squat
5 x 90/115/122.5/122.5/130/130

OHP
6 x 40/50/52.5/52.5/52.5/50

Pull Up
Step 9: 5/4/3/3/3

DB Bench
Myo-reps: 20's x 16+5/5/5/5

Rower
14 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

[FaIIen]

11.6.19 | BBM 7 Week Hypertrophy | W2D2

Was a bit tired today. Next week ought to feel better, hopefully back to 170 on sumo and 100 on bench.

Sumo Deadlift
6 x 150/157.5/157.5/165

Paused Bench
6 x 80/90/95/95/95/95

Pull Up
Step 9: 5/4/3/3/3

DB Preacher Curl
10's x 15/10

Lying Tricep Extension
22.5 x 15/12

Leg Press
Myo-reps: 140 x 15+5/5/5/5/5

[FaIIen]

13.6.19 | BBM 7 Week Hypertrophy | W2D3

Front Squat
8 x 60/80/85/85/90/90

Incline Bench
8 x 40/55/60/65/65/65

Pull Up
Step 9: 5/4/3/3/3

Seated DB Press
Myo-reps: 16's x 16 + 5/5/5/5

KB Swing
14 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

[FaIIen]

So on the topic of being more consistent... I guess that's not for me at this moment. I'll stick to the routine, but will not be able to workout 4x/week. I'll just keep doing the sessions whenever I have time.

I'm not going to be home during the weekends for the rest of June. My holiday begins in July, which will probably be spent travelling. Once I get back to work in August, I'm being sent to Germany for a month. Gym time will be scarce.

19.6.19 | BBM 7 Week Hypertrophy | W2D4

Snatch Grip Deadlift
8 x 100/110/120/120

Close Grip Larsen
8 x 70/75/80/80/80

Pull Up
Step 9: 5/4/3/2/2

Combined 7 min AMRAP:
Dead Bug
7 mins - 52 reps
Inverted Row
7 mins - 35 reps

Arms
2 x 12-15

[FaIIen]

24.6.19 | BBM 7 Week Hypertrophy | W3D1

Paused High Bar Squat
5 x 100/120/127.5/127.5/135/135

Despite my hardest efforts, hips were prone to shooting up first. Can't go up in weights next week.

OHP
6 x 40/50/52.5/52.5/55/55

Pull Up
Step 9: 5/4/3/3/3

DB Bench
Myo-reps: 22's x 15+5/5/4

Rower
16 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)

[FaIIen]

Finally back home after two months. Will start on GZCL's General Gainz. The split will be quite similar to what I've done before - full body sessions 4x week, slightly different emphasis.

Starting with an intro week to get familiar with the barbell again >_>

8.9.19 | GG | W0D1

High Bar Squat
3 x 80/90/100/110

Spoto Larsen
6 x 20/60/65/70

Lat Pulldown
15/13/15 x 50

Face Pull
15/10/10 x 15

20" Box Step Up
10/10/10 x BW

Lying DB Extension
15/15/12 x 7's

DB Hammer Curl
15/12/10 x 10's

[FaIIen]

11.9.19 | GG | W0D2

OHP
3 x 40/45/50
3x1 x 50

Barbell Row
6 x 60/70/80
4x3 x 80

Tempo DB Bench
8 x 18's/24's
4x4 x 24's

DB RDL
15/12/10 x 24's

Would've done Dead Bugs and Calf Raises today, but was in a hurry.

[FaIIen]

12.9.19 | GG | W0D3

Paused Bench
3 x 80/90/95/100
3x1 x 100

Front Squat
3 x 60/70/80
4x3 x 80

Pull Up
2/3 x BW
3x1 x BW

Cuban Press
12/9/7 x 5's (lol)

DB Preacher Curl
12/12/9 x 10's

Cable Pull Through
15/15/15 x 12.5 (My hammies and arse were toast from yesterday. Will generally have one more rest day inbetween)

Cable Pushdown
15/15/15 x 20

[FaIIen]

14.9.19 | GG | W0D4

Sumo Deadlift
3 x 100/120/140/160/170
3x1 x 170

Incline Bench
6 x 30/40/50/60
4x3 x 60

BSS
5x10 x BW

Cable Flies
15/15/13 x 7.5

Standing Leg Curl Machine
15 x 0
10 x 10
12 x 5

1-hand Seated Cable Row
15/15/13 x 15

Good Girl
15 x 30
15/13 x 35

[FaIIen]

Now that week 1 is starting, I think I'll push all T1's and T2's to their end rep ranges. I expect to progress quite fast early on, so probably wont stick to 1 rep per week if I can go up faster.

16.9.19 | GG | W1D1

High Bar Squat
3 x 60/100/115/130
3x1 x 130

My legs are starting to wake up again, the 110 kg last week felt heavier than this.

Spoto Larsen
6 x 20/50/70/75
4x3 x 75

Lat Pulldown
15/12/11 x 60

Face Pull
15/13/11 x 15

20" Box Step Up
15/12/12 x BW

Lying DB Extension
15/15/12 x 7's

DB Hammer Curl
15/12/10 x 10's

[FaIIen]

Had to fly to a meeting last week as well... also got sick which messed up my schedules. New try this week.

23.9.19 | GG | W1D1

High Bar Squat
1 x 120/130/140
4 x 130
4x1 x 130

Spoto Larsen
8 x 70
4x4 x 70

Lat Pulldown
15/15/14 x 60

Face Pull
15/15/15 x 15

20" Box Step Up
15/15 x BW

Lying DB Extension
15/15/15x 7's

DB Hammer Curl
15/15/15 x 10's

[FaIIen]

24.9.19 | GG | W1D2

OHP
1 x 50/55
6 x 50
6x1 x 50

Barbell Row
8 x 80
4x4 x 80

Tempo DB Bench
10 x 26's
4x5 x 26's

DB RDL
15/11/11 x 24's <- I think I'll have to drop these way lower. Control is lacking and I'm shaky after the rows - even if the strength is there.

Dead Bug
16/12/10 x BW

Calf raises
15/14/12 x 40

[FaIIen]

26.9.19 | GG | W1D3

Paused Bench
1 x 90/100/110
5 x 100
5x1 x 100

Front Squat
10 x 80
4x5 x 80

Pull Up
1/1/3 x BW
3x1 x BW

Cuban Press
15/12/8 x 4's

DB Preacher Curl
15/8/6 x 10's

Cable Pull Through
15/15/15 x 15

Cable Pushdown
15/15/13 x 25

[FaIIen]

28.9.19 | GG | W1D4

Incline Bench
10 x 60
4x5 x 60

Sumo Deadlift
1 x 170/180
5 x 170
5x1 x 170

BSS
15/12/12 x BW

Cable Flies
15/12/11

Seated Leg Curl Machine
15/13/12 x 40

1-hand Seated Cable Row
15/13/11 x 15

[FaIIen]

Decided to flip things around, will be doing U/L for the foreseeable future.

2.10.19 | GG | W2D2

Paused Bench
1 x 90/100/110
6 x 100
6x1 x 100

DB Row
10 x 28's
4x5 x 28's

Seated DB Press
8 x 22's
4x4 x 22's

Lat Pulldown
15/15/12 x 65

Close Grip Chest Press
15/10/8 x 50

DB Hammer Curl
15/11/8 x 12's

Lying DB Extension
15/11/8 x 8's

[FaIIen]

3.10.19 | GG | W2D1

High Bar Squat
1 x 120/130/140/150
3 x 140
3x1 x 140

Paused Beltless DL
8 x 100
4x4 x 100

Split Squat
15/12/12 x BW

Standing Single Leg Curl
15/12/10 x 5

Glute Hyper
12/8/7 x BW

Smith Calf Raise
15/12/10 x 60

[FaIIen]

5.10.19 | GG | W2D4

Overhead Press
1 x 50/60/65
3 x 60
3x1 x 60

Neutral Cable Pulldown
12 x 70
4x6 x 70

Spoto Larsen
10 x 70
4x5 x 70

Wide Cable Row
15/13/13 x 30

Cable Fly
15/12/12 x 10's

Lateral DB Raise
12/10/8 x 10's

V-Bar Pushdown
15/12/10 x 30

EZ-Bar Curl
12/8/6 x 27.5

[FaIIen]

7.10.19 | GG | W3D1

High Bar Squat
1 x 120/140/150/155
4 x 140
4x1 x 140

Paused Beltless DL
10 x 100
4x5 x 100

Split Squat
15/15/15 x BW

Standing Single Leg Curl
15/14/14 x 5

Glute Hyper
13/12/11 x BW

Smith Calf Raise
15/15/15 x 60

[FaIIen]

8.10.19 | GG | W3D2

Paused Bench
1 x 80/100/110/115
3 x 110
3x1 x 110

1Hand Hammer Row
10 x 60
4x5 x 60

Seated DB Press
10 x 22's
4x5 x 22's

Lat Pulldown
15/15/15 x 65

Incline DB Bench
15/7/7 x 22's

DB Hammer Curl
15/10/8 x 12's

Lying DB Extension
15/13/10 x 8's

[FaIIen]

Basically the first session of Day 3 in the format that it's currently in. Some new exercises, so starting light.

10.10.19 | GG | W3D3

Semi-Sumo DL
1 x 160/170/180/190
4 x 180
4x1 x 180

Tempo Squat (3-1-0)
6 x 80
4x3 x 80

Box RDL
Was going to do snatch grip RDL's, but my back was way too exhausted from all this sudden workload. Just took some light KB's and pumped some Box RDL's.
15/15/15 x ?

24" Step Up
13/11/11 x BW

Banded Glute Bridge
15/15/15 x BW

Dead Bug
12/10/10 x BW

[FaIIen]

12.10.19 | GG | W3D4

Overhead Press
1 x 55/60/65
4 x 60
4x1 x 60

Banded Pull Up
Took the smallest band I could find for a bit of assistance. Will work these up to 10 and then move to BW and work those up.
6 x BW - Mini band
4x3 x BW - Mini band

Spoto Larsen
7 x 80
4x4 x 80

Inverted Row
15/8/7 x Notch 10

Cable Fly
12/10/9 x 10
Still perfecting form, hence, fewer reps than last week.

Lateral DB Raise
15/12/10 x 9's

V-Bar Pushdown
15/15/13 x 30

EZ-Bar Curl
13/9/8 x 27.5

[FaIIen]

14.10.19 | GG | W4D1

I decided to try low bar with my 1" inch heeled Leistung II's - this was the first time Low Bar Squatting since June 2018. The first sets were a bit clumsy, but by the last singles, I felt I had a decent hang of it again. Funny how I still feel so much stronger with low bar despite the long break. I suppose my leverages are just that much better suited for it.

Guess we're doing these again. I'll probably take a wider stance for D3's T2 bar tempo squats and change them to low bar as well.



Low Bar Squat
1 x 120/140/150/160
6 x 140
6x1 x 140

Paused Beltless DL
6 x 110
4x3 x 110

Split Squat
15/15/15 x BW + 6

Standing Single Leg Curl
15/12/10 x 7.5

Glute Hyper
15/12/11 x BW

Smith Calf Raise
13/13/12 x 70

[FaIIen]

15.10.19 | GG | W4D2

Paused Bench
1 x 80/100/112.5
3 x 110
4x1 x 110

Bench wasn't feeling good today, probably just didn't warm up enough. Didn't bother pushing and just extended a single.

1Hand Hammer Row
6 x 65
4x3 x 65

Seated DB Press
7 x 24's
4x3 x 24's

Lat Pulldown
15/13/13 x 70

Incline DB Bench
13/8/10/10 x 18's
^ Was playing around with different techniques. Been having trouble getting full ROM without shoulder pain. I'll have to go quite narrow with tucked elbows to make these work, but I guess it's alright.

DB Hammer Curl
15/15/9 x 12's

Lying DB Extension
15/11/9 x 9's

[FaIIen]

17.10.19 | GG | W4D3

Semi-Sumo DL
1 x 165/180/192.5
5 x 180
5x1 x 180

Wider Tempo Squat (3-1-0)
5 x 100
5x1 x 100
^ Not sure if I should stay in the T1 rep range or push to T2. Maybe I'll push that 100 kg to 10 and see how awful that feels. Tempo was about 5-2-0 looking at video of the singles.

Box RDL
15/15/15 x 12's
^ Okay, this was a tad too light. At least form was on point and control was good lol.

24" Step Up
15/13/13 x BW

Banded Glute Bridge
15/15/15 x 10
^ I really wanna move to hip thrusts with priper weights, but I have to get my glutes firing and flexors looser.

Dead Bug
16/12/12 x BW

[FaIIen]

18.10.19 | GG | W4D4

Overhead Press
1 x 55/60/65
4 x 60
5x1 x 60

Banded Pull Up
6 x BW - Mini band
5x3 x BW - Mini band

Spoto Larsen
9 x 80
5x4 x 80

Inverted Row
15/11/10 x Notch 10

Cable Fly
15/12/2 x 10
Last set hurt. It's hard to find a good angle because the heights of the wheels are fixed. Probably just moving to the new pec deck that got put in.

Lateral DB Raise
15/13/11 x 9's

V-Bar Pushdown
15/12/11 x 32.5

EZ-Bar Curl
13/11/10 x 27.5

[FaIIen]

22.10.19 | GG | W5D1



Low Bar Squat
1 x 140/155/165
4 x 150
5x1 x 150

Paused Beltless DL
7 x 110
5x3 x 110
^ Maybe a bit too light. Worried about loading my back too much when low bar squats creep up again so being cautious.

Split Squat
15/15/13 x BW + 8

Standing Single Leg Curl
15/15/15 x 7.5

Glute Hyper
15/15/12 x BW

Smith Calf Raise
15/15/13 x 70

[FaIIen]

23.10.19 | GG | W5D2

Paused Bench
1 x 100/110/115
4 x 110
4x1 x 110
^ Much better this week. On the bottom of rep 4, I was thinking about going for 5. The concentric of the 4th rep ended up slowing a bit, so I decided not to push it. The very last single was my best rep. Everything felt just right and it was effortless.

1Hand Hammer Row
8 x 65
4x4 x 65

Seated DB Press
9 x 24's
5x4 x 24's

Lat Pulldown
15/12/11 x 75

CGDB Incline Bench
15/10/9 x 18's
^ Going deep with these, pretty much DB to shoulder. No nags no pain. I have like zero strength in the bottom range, but got a great pump though.

DB Hammer Curl
15/12/11 x 12's

Lying DB Extension
15/11/10 x 9's

[FaIIen]

Was wisiting a friend over the weekend so did a bit of a combined session on Saturday.

26.10.19 | GG | W5D3+4

Semi-Sumo DL
3x4 x 180

Spoto Larsen
6/6/8 x 80

Accessories
Lat Pulldowns, Smith OHP and Arms.

[FaIIen]

4.11.19 | GG | W6D1

Low Bar Squat
1 x 140/150
4 x 150
3x2 x 150

Paused Beltless DL
8 x 110
4x4 x 110

Split Squat
13/12/11 x BW + 8

Standing Single Leg Curl
14/9/8 x 10

Glute Hyper
15/12/12 x BW

Smith Calf Raise
15/12/11 x 70