logs are for self-important narcissists... here's mine

[Jtheta]

Been poorly adherent with exercise for some time, and eaten wayyyy too much.

Currently doing Lyle McD's generic bulking routine while in a fairly mild calorie deficit to take advantage of noob gains. Am also doing an easy beginner's running plan, both because it's embarrassing getting winded by a flight of stairs and as a way of burning a few extra calories.

Hoping recording what I do will help keep me accountable and keep me motivated long enough to grow better habits.

Started again in earnest last week after a couple of weeks just messing around in the gym etc.

Last week's gym stuff:

Saturday
Squat: 3x8 @ 100kg
Leg curl: 3x8 @ 55kg
Leg extensions: 2x12 @ 50kg
Romanian DLs: 2x12 @ 60 kg

Sunday
Dumbbell Bench: 3x8 @ 35kg
Wide grip pulldowns: 3x8 @ 73kg
Dumbbell OHP: 2x12 @ 20kg
Neutral grip pulldowns: 2x12 @ 55kg
Rope pushdowns: 2x15 @ 80
Cable curls: 15, 12 @ 80
Reverse flyes: 2x12 @ 10kg

Tuesday
Front squats: 3x6 @ 100kg
Romanian DLs: 3x6 @ 100kg
leg extensions: 2x12 @ 55kg
leg curls: 2x12 @ 55kg

Wednesday
Bench press: 3x6 @ 80kg
Bent over rows: 3x6 @ 80kg
Dips: 8, 6 @ BW
Cable rows: 2x12 @ 59kg
Close grip bench: 2x15 @ 60kg
EZ curls: 12,10 @ 20kg (plus whatever the bar weighs)
Lateral raises: 13,12 @ 10kg


Did some run/walk stuff (Couch to 5k) 3 days, nice and easy.

BW at start of week: 108kg

KCals: not tracked but improved food choices and reduced calories somewhat. Need to try and eat more vegetables...

[Jtheta]

This week so far...

BW today was 106.9kg, slowly decreasing over the week. Hopefully will continue for a while without me having to reduce calories too much.

Saturday
Squat: 3x8 @ 110kg
Leg curl: 3x8 @ 59kg
Leg extensions: 2x12 @ 55kg
Romanian DLs: 2x12 @ 70 kg

Sunday
Dumbbell Bench: 3x8 @ 37.5kg
Wide grip pulldowns: 8, 6 @ 80kg, 8 @ 73kg
Dumbbell OHP: 2x12 @ 22.5kg
Neutral grip pulldowns: 2x12 @ 59kg
Rope pushdowns: 15, 12 @ 90
Cable curls: 2x15 @ 80
Reverse flyes: 13, 12 @ 10kg

Main exercises are still fairly easy at the moment, apart from the usual forearm death on pulldowns that I always have problems with. As things get harder will introduce RPT to main exercises.

I also did another run/walk thing this evening. Bad plan - flies everywhere. I don't mind but pretty sure I swallowed a dozen and I can't afford the calories

KCals for the last week have been between 2200 and 2500. Have been including more veg, but need to keep working on this.

Will try to get up early tomorrow for another run tomorrow, too embarrassed to huff and puff when there's actually people around!

[Jtheta]

another walk/run today - very light but embarrassingly challenging for my current fitness level: 90s run, 90s walk, 3min run, 3min walk x2

plus probably another 3-4 miles of random walking today for various reasons.

KCals: probably around 2700. Had homecooked food with parents so somewhat estimated but can't be far off the mark there.

BW was 106.9kg again. Wouldn't be surprised if it is up a little tomorrow, but we shall see...

[conorellis]

Keep it on, I'm currently on a permabulk!

[Jtheta]

Keep it on, I'm currently on a permabulk!

Ha! I nailed the permabulk but forgot to actually lift. oops! Just checked out your log - getting pretty close to those goals you set now, way past half way!

Today's gym

BW 107.2kg

Front squats 3x6x110kg
RDLs 3x6x110kg
Leg ext 2x12x59
leg curl 2x12x59

Easy session again, will start to get heavy soon enough.

2300ish Kcals today.

[conorellis]

Ha! I nailed the permabulk but forgot to actually lift. oops! Just checked out your log - getting pretty close to those goals you set now, way past half way!

Today's gym

BW 107.2kg

Front squats 3x6x110kg
RDLs 3x6x110kg
Leg ext 2x12x59
leg curl 2x12x59

Easy session again, will start to get heavy soon enough.

2300ish Kcals today.

Thanks man, I'm slightly weaker on the OHP & Bench compared to the others but gonna keep grinding. Going to grind out the linear progress until it comes to a halt before starting an intermediate routine.

Your front squat is quite impressive, good amount of hypertrophy training in this routine. Definitely milk out as many noob gains as possible!

[Jtheta]

Yesterday:

BW 107.3kg

Bench: 3x6x90kg
Bent over row: 3x6x90kg
Dips: BW 2x8
Cable rows: 12, 9 x 66kg
CGBP: 15, 10 x 70kg
EZ curls: 15, 10+3+3 RP x 20kg
Lateral raises: 15, 12 x 10kg

Bit of a rushed session but main lifts were still fairly easy. I think things will start to feel heavy again from next week onwards.
BW this morning was 106.8kg, back in the right direction...

[Jtheta]

Thanks man, I'm slightly weaker on the OHP & Bench compared to the others but gonna keep grinding. Going to grind out the linear progress until it comes to a halt before starting an intermediate routine.

Your front squat is quite impressive, good amount of hypertrophy training in this routine. Definitely milk out as many noob gains as possible!

Haha, I'm a fat lump though, so it's barely over bodyweight!
OHP is a frustrating lift for sure, sometimes feels great, sometimes your warm ups feel like working weights. Never did figure that one out!

BW today: 106.3kg

Squats: 3x8x120kg
Leg curls: 3x8x64kg
Leg ext: 2x12x59kg
RDLs: 2x12x80kg

Weights still relatively comfortable, will have to start moving to RPT soon though I expect.

Going to walk a couple of miles later too.

[Jtheta]

BW: 106kg

DB Bench: 3x8 x 40kg
Wide grip pulldowns: 8, 8, 6 x 80kg
DB OHP: 12, 8 x 25kg
Neutral grip pulldowns: 12, 10 x 66kg
Rope pushdowns: 2x15 x 90kg
Cable curls: 2x15 x 90kg
Rev flyes: 15, 12 x 10kg

Weights are starting to feel reasonably challenging again now. Will be switching quite a few exercises to RPT next time I think. For some reason i always fatigue super quickly on OHP and pulldowns.
Food today: approx 2200kcals. Not the best food choices in parts although decent veg intake. Need to make sure I keep the fridge stocked with better options all week!

[Jtheta]

BW: 106.2kg

Front squats: 3x6 x 120kg
RDLs: 3x6 x 120kg
Leg ext: 2x12 x 64kg
Leg curl: 2x12 x 64kg

Weights now starting to feel heavy. Think I'll be switching all my main lifts to RPT based on how each session has felt.
Knee felt OK on FSQs today, hopefully will recover as long as I'm careful with making sure it's tracking properly over my toes.

Should hit around 2300-400kcals today. Not really getting enough activity in lately as it's raining most of the time. Will try and walk a couple of miles later if it's dry.

[Jtheta]

BW 105.9kg

Bench: 3x6 x 100kg
BORs: 3x6 x 100kg
Dips: 10, 8 x BW
Cable rows: 2x12 x 66kg
CGBP: 15, 13 x 70kg
EZ curls: 20kg + bar 15, 15+4+5+3 RP
Rev Flyes: 15, 13 x 10kg (meant to be side laterals but got confused)

Decent session again, think I will have to slow progression to 5kg per session on upper body lifts. Think I've still got a little room to continue progressing at current rate for lower body stuff though.

Kcals today around 2300.

[Jtheta]

BW 105.3kg

Squats: 8,8,6 x 130kg
Leg curls: 3x8 x 68kg
Leg extensions: 2x12 x 64kg
RDLs: 2x12 x 90kg

Wore a belt for squats now they are starting to feel challenging - made a big difference.

I think I'm entering that annoying phase of getting less fat where somehow everything manages to look worse. Oh well, just have to push on...

Kcals today 2600; a little high, and may be slightly off over the weekend as I'm away, but I'll do my best to limit damage at least.

[Jtheta]

BW - ???

Away for the weekend as on a course tomorrow. Diet has been not too bad but calories roughly around 3000-3500 yesterday, but trying to limit damage.

Managed to find a decent gym today, but machines all different so weights just approximated.

DB Bench: 8, 6 x 42.5kg; 8 x 40kg
Lat pulldown: 10plates x 6, 9 x 7, 8x8
DB OHP: 12, 8 x 25kg - really struggling to add reps here, always find this with shoulder stuff.
Neutral grip pulldowns: 7plates x 12, 8
Rope pushdowns: 5 plates x 12, 8
Cable curls (different machine): 8 plates x 15, 15
Reverse flyes: 2x15 x 10kg

Decent session on not much sleep, happy with the way things are progressing. Got a long way to go with diet though so will see how strength keeps up as the weeks/months go on...

[Jtheta]

BW 105.7kg - not too high after the weekend. Managed to keep food reasonable mostly.

Front squats: 6 x 130kg, 6, 5 x 120kg
RDLs 3x6 x 130kg
Leg ext: 2x12 x 68kg
Leg curls 2x12 x 68kg

Getting tougher now, going to drop to 5kg progression on all lift here on.

KCals approx 2000, trying to keep slightly lower to get me back on track.

[Jtheta]

BW: 105.8kg

Bench: 3x6 x 105kg
Bent over rows: 3x6 x 105kg
Dips: 2x10 x BW
Cable Rows: 2x10 x 74kg
CGBP: 2x15 x 70kg
EZ Curls: 15, 10+3+2+2 RP
Lateral raises: 2x15 x 10kg

Good session today, didn't feel too hard overall. Not sure what weight is doing at the moment but may just be slightly lacking in sleep.

Kcals around 2200 today.

[Jtheta]

BW 104.3kg - huge drop, possibly in part due to sleeping in quite late this morning so extra dehydrated. I've also noted increased hunger over the last few days though, so maybe things are just starting to fall into place...

Squats: 8, 6 x 135kg, 8 x 130kg
Leg curls: 3x8 x 73kg
Leg ext: 2x12 x 68kg
RDLs: 2x10 x 90kg

Decent session overall. Squats still feel decent. One more week then I'll do a deload as per GBR (80%ish then 90%ish for a week each). Usually I wait too long and then burn out.

Kcals today around 2100.

[cancell]

Good progress and consistent weight loss - keep it going.

[Jtheta]

Good progress and consistent weight loss - keep it going.

Thanks! Still got a long way to go but am enjoying things so far, and logging on here definitely helps keep me accountable.

BW: 105kg Unsurprisingly up a bit from yesterday's bizarrely low weight. Still moving down overall though.

DB Bench: 8, 6 x 45kg, 8x 42.5kg
Wide grip pulldowns: 8, 6 x 86kg, 8 x 80kg
DB OHP: 2x12 x 25kg
Neutral grip pulldowns: 2x12 x 66kg
Rope pushdowns: 15, 12 x 100
Cable curls: 15, 12 x 100
Rev Flyes: 13, 10 x 12.5kg

Great session today, everything felt strong and progressed on all main lifts.

Kcals today will be around the 2400 mark.

[Jtheta]

BW: 105.6kg - no idea why I've jumped up in weight. Possibly high salt intake yesterday? KCals have been consistently around 2400 or less.

Front squats: 6 x 135kg, 4 x 130kg, 6 x 125kg
RDLs: 3x6 x 135kg
Leg ext: 2x12 x 73kg
Leg curl: 12, 10 x 73kg

Not a bad session but not brilliant. Happy with progress though.

KCals today around 2150 - better see the scale weight drop tomorrow!

[Jtheta]

BW: 104.9kg - happier seeing this going back in the right direction.

Bench: 3x6 x 110kg
Barbell rows: 3x6 x 110kg
Dips: 12, 11 x BW
Cable rows: 2x12 x 73kg
Close grip bench: 15, 10 x 80kg
EZ curls: 15, 12+4+3+2 RP x 25 (+ bar)
Lat raises: 2x12 x 12.5kg

Low energy today so took quite long rest intervals which dragged this session out, but good progress regardless. Last heavy week next week then I'll deload.

KCals today around 2200

[Jtheta]

BW: 103.7kg

Squats: 8, 6, 6 x 140kg
Leg curls: 3x8 x 77kg
Leg ext: 2x12 x 73kg
RDLs: 2x12 x 90kg

Decent session, bodyweight is coming down nicely still too.

KCals today will be around 2200

[Jtheta]

BW 103.9kg

DB Bench: 6 x 47.5kg, 8, 6 x 45kg
Wide grip pulldowns: 6 x 93kg, 8, 6 x 86kg
DB OHP: 2x10 x 27.5kg
Neutral grip Pulldowns: 2x10 x 73kg
Rope pushdowns: 15, 13 x 100
Cable curls: 15, 13 x 100
Rev flyes: 13,12 x 12.5kg

Not too bad a session on paper but had no energy today and everything felt pretty rubbish. Oh well, balances out yesterday's pretty good session I guess.

KCals today will be around 2200. It's going to suck if I have to drop them much lower, pretty hungry most days even on this amount.

[Jtheta]

BW 104.5kg - u wot m8?! No idea what's going on here, have been consistent with food. Maybe just lack of sleep/stress/gym getting heavy again have all conspired against me for some crazy water retention. Will see if things change over the next fortnight with the deload/a few deadlines getting out of the way. If no progress then will have to consider adding some form of cardio or dropping calories further.

Front squats: 5 x 140kg, 4 x 135kg, 4 x 130kg
RDLs: 3x6 x 140kg
Leg ext: 2x12 x 77kg
Leg curls: 2x12 x 73kg

Terrible session today. Poor sleep the last couple of nights and generally felt rubbish. Also changed the tightness of my belt for squats which threw me off a bit. Oh well, lighter week next week anyway.

Kcals today around 2100.

[Jtheta]

BW: 103.8kg

Bench: 6, 6, 4 x 115kg
Bent Rows: 3x6 x 115kg
Dips: 2x12 x BW
Cable row: 2x8 x 80kg
CGBP: 15, 11 x 80kg
EZ curls: 15, 15+3+2+2 RP x 25 (plus bar)
Lateral raises: 15, 12 x 12.5kg

Good session again today and bodyweight appears to be starting to behave again, although still not the rate of weight loss I'm expecting.
Last heavy session now, will be a fairly easy 80% week next week, which is handy because I'm travelling lots.

KCals today will be around 2200

[Jtheta]

Was away over the weekend but managed to get to the gym today.

BW: 103.7kg although not taken first thing AM or on an empty stomach so may actually be a little lower than this.

80% deload week:

Squats: 3x8 x 110kg
Leg curls: 3x8 x 64kg
Leg ext: 2x12 x 55kg
RDLs: 2x12 x 70kg

All easy, although I felt very off today, probably due to travel/lack of sleep/food.

KCals today around 2000.

I have a half-baked idea that my weight will start to drop a little faster over the next week or two due to decreased training stress -> cortisol magic. Will see if this pans out. Failing that I will have to start introducing some low intensity cardio sessions to increase my deficit as I've been hovering around the 104kg mark for 2 weeks now and I still have plenty left to lose.

[cancell]

Good consistent work . Are you managing carbs?

[RaymondPeterInk]

Was away over the weekend but managed to get to the gym today.

BW: 103.7kg although not taken first thing AM or on an empty stomach so may actually be a little lower than this.

80% deload week:

Squats: 3x8 x 110kg
Leg curls: 3x8 x 64kg
Leg ext: 2x12 x 55kg
RDLs: 2x12 x 70kg

All easy, although I felt very off today, probably due to travel/lack of sleep/food.

KCals today around 2000.

I have a half-baked idea that my weight will start to drop a little faster over the next week or two due to decreased training stress -> cortisol magic. Will see if this pans out. Failing that I will have to start introducing some low intensity cardio sessions to increase my deficit as I've been hovering around the 104kg mark for 2 weeks now and I still have plenty left to lose.

Way to stay consistent man, rough to lift at that much of a KCall deficit.

[Jtheta]

Good consistent work . Are you managing carbs?

Thanks! Not sure what you mean about carbs? I aim for at least 200g protein/day so carbs are necessarily limited to between 150-250. I normally come out below 200g/day but don't tend to worry about this too much.

[Jtheta]

Way to stay consistent man, rough to lift at that much of a KCall deficit.

Thanks man! Just seen you started a log too so will be following your progress. Definitely sucks at times when hunger is high and energy low, but I'm still pretty fat (low 20% range) so think this helps mitigate the deficit for now.

[Jtheta]

BW: 102.5kg - big drop today, will see if this trend remains consistent now with the deload week. Hunger was super high all day too for some reason.

DB Bench: 3x8 x 37.5kg
Wide grip pulldowns: 3x8 x 73kg
DB OHP: 2x12 x 22.5kg
NGPD: 12, 10 x 66kg - harder than it should be at 80%, chose to drop reps to keep it feeling not too challenging.
Rope pushdowns: 2x15 x 80
Cable curls: 2x15 x 80
Rev flyes: 15, 12 x 10kg

Easy enough session. Energy is low so far this week.

Am away now for 3 days meeting people at my next job in September. Will be a good chance to try out gyms in the area to see where will be good to go when I move. Have booked an airbnb so will be able to maintain food pretty well hopefully.

KCals today around 2150