Today
Weight: can't actually remember lol weighed early maybe 73.3kg/161.6lb
Will probably take another photo tomorrow post-fast
Workout
Low intensity upper
Bench press
27kg/60lb: 10
47kg/104lb: 8
62kg/137lb: 12, 12
got more reps out today although only on my 2 set day today. Felt a bit better but still heavy. EDIT: just realised whilst walking around the supermarket that actually completed the same number of reps today as I did Monday so load was equal. Definitely progress then
Rear delt rows
5kg/11lb plates: 15
16.25kg/36lb DBs: 15, 15
Pullups
Neutral BW: 8
Wide BW: 7
Decided to alternate grip on the two pullup sets
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03-04-2021, 03:34 AM #61
Last edited by AlexSays; 03-04-2021 at 05:08 AM.
Somehow still managing to avoid getting 'too big'
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03-05-2021, 04:37 AM #62
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03-05-2021, 05:32 AM #63
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03-08-2021, 01:06 PM #64
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03-09-2021, 08:37 AM #65
Dayum Paul, another transfer, will come and find you :P
Thanks Raigs and indeed and another bench session today! Yet more volume
Today
Weight:.............. unknown!!!
Workout
Bench press
27kg/60lb: 15
47kg/104lb: 10
62kg/137lb: 12, 12, 12
Got all the reps although some of them were pretty rough, may stick with the weight or increase, not sure yet
OHP
27kg/60lb: 10
42kg/93lb: 10, 10, 10
Three 10s, pretty happy with that. Don't see this recovering too quickly though. Feel if I increase weight now I'll probably drop like 5 reps lol. May do it anyway haha
Upright row
5kg/11lb plates: 15
16.25kg/36lb DBs: 10, 10, 10
Missed some reps, this is basically stagnant. However am happy if it allowed me to hit reps on the above two (and below one) exercises
Elevated pressups
BW: 15
BW + 15kg: 12, 12, 12
happy with this. May up weight!
Overall actually a pretty good session targets-wise even if it felt like a struggleSomehow still managing to avoid getting 'too big'
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03-11-2021, 04:29 AM #66
Today
Weight: 73.1kg/161.2lb
Due to timing being all over the place this week I think I will only fit in 3 days, so PPL. Pull today and legs tomorrow. Still fasting, seems that 2 days fasting per week balances out my complete lack of control over alcohol on other days, it's not perfect but it also doesn't seem to be affecting my strength.
Workout
Wide grip BOR
27kg/60lb: 15
47kg/104lb: 12
62kg/137lb: 12, 12, 12
This felt good, time for a wee weight increase I think
Rear delt rows
5kg/11lb plates: 15
16.25kg/36lb DBs: 15, 15, 15
These finally feel easy in this rep range, I could increase to 18.25kg/40lb next time I think
BB curls
27kg/60lb: 12, 12, 12
These felt much stronger, time for a raise
Wide grip pullups
BW: 8, 8, 8
Neutral grip pullups
BW: 8, 7, 7
May have had more pullups in the tank but started to feel strainedSomehow still managing to avoid getting 'too big'
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03-12-2021, 08:44 AM #67
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03-17-2021, 05:23 AM #68
Haha it says something that I would rather starve than do cardio :P also the amount of cardio needed would be unreal. My 60 hour fast runs me into (I estimate) a 5-6000 calorie deficit and that BARELY keeps my weight maintained week on week. So would probably need 10-15 hours of cardio to compensate lol. Fuk running 2 hours a day. Bench is slowly recovering thanks man
Somehow still managing to avoid getting 'too big'
Non-CEO, 0.1235K per day
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03-17-2021, 05:31 AM #69
Today
weight: 75.1kg/165.6lb
Lower than beginning of fast last week but probably because I didn't drink yesterday
Workout
Bench press
27kg/60lb: 12
47kg/104lb: 8
57kg/126lb: 6
64kg/141lb: 12, 12, 12
Happy I got all the reps with the weight increase, will admit my ass wasn't on the bench for the final 2 of each set but can improve next week
OHP
27kg/60lb: 10
44kg/97lb: 10, 10, 10
Yessssss all reps with the increase
Upright rows
5kg/11lb plates: 15
16.25kg/36lb DBs: 12, 12, 10
Elevated pressups
BW: 15
BW + 17.5kg/39lb: 12, 9, 10
Dropped some reps here with the increase but probably as it fell at the end of the session. Had major fatigue by this point
All in all very happy with this. Left it late to start this week (went into a bit of a hole over the past several days) but hopping to get a pull and legs in tomorrow and friday
Fasting so zero foodSomehow still managing to avoid getting 'too big'
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03-17-2021, 10:33 AM #70
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03-17-2021, 02:52 PM #71
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03-18-2021, 09:28 AM #72
Today
Weight: 73.3kg/161.6lb
Still in line with my other fasts recently so by tomorrow my week will be back at maintenance once more, got to break this cycle at some point
Workout
Wide grip BOR
27kg/60lb: 15
47kg/104lb: 12
62kg/137lb: 10, 10, 10
Hmm the reps just weren't there today, perhaps because this is falling on the second day of a fast rather than the first. Forgot I was going to increase today but may have to wait
Rear delt rows
5kg/11lb plates: 15
18.75kg/41lb DBs: 10, 11, 11
Dropped reps but increased weight each side by about 5lbs so not too upset. Actually quite happy with this
BB curls
29kg/64lb: 10, 10, 10
Increase, not too upset with reps, will get back to 12 before increasing
Wide grip pullups
BW: 10, 8, 8
Improvement, could be down to second day of fast and therefore BW is a couple kg lighter
Neutral grip pullups
BW: 5, 5, 5, 5
Decided to add a set to these because of dismal reps
All in all fairly happy. Strength is climbing slowly even with the awful lifestyle, general failure to meet protein goals of any kind, deeply inconsistent routine and not eating for 60 consecutive hours per week. Should be a lesson to people who massively overthink things and think they can't gain at all unless all is 'optimal'. God I have become so fed up of those people in my life.Somehow still managing to avoid getting 'too big'
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03-21-2021, 09:43 AM #73
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03-22-2021, 08:58 AM #74
Thanks Randy! Indeed I can't handle that crazed 'all in' lifestyle, it gets so dull. Better to just be flexible and do your best while still living your life. Although on a completely separate note I maybe do need to stop living my life quite so much lol
Today
Weight unknown, another bad weekend
Workout
AWFUL today, everything felt so awful that I actually started to get some real rage which unfortunately did not fuel my lifting but made it even more pitiful
Bench press
27kg/60lb: 12
47kg/104lb: 8
57kg/126lb: 6
67kg/148lb: 12, 9, 9
This is the only thing that went even vaguely well. Felt fairly strong, didn't get all reps but felt I did the weight increase justice
standing OHP
27kg/60lb: 10
47kg/104lb: 6, 6, 6
Do not understand this, I increased by like 5lb and nearly drop 50% of reps? Must just be a bad day. Either way this is where things started to go wrong
Upright row
5kg/11lb plates: 15
16.25kg/36lb DBs: 10, 9, 10
Pitiful
Elevated pressups
BW: 12
BW + 15kg: 12
BW + 17.5kg/39lb: 8, 7
Was all happy with my reps until I realised I was on the wrong weight, I raised it last week. Needless to say strength dropped off a cliffSomehow still managing to avoid getting 'too big'
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03-23-2021, 01:27 AM #75
We all have them days mate. I've had a bad workout or 2 and I've had to explain to my wife why there's a big hole in the floor because I failed a weight and threw a plate off the floor haha (good thing I'm the one who put the flooring down). Your pushing strength is good though especially bench in comparison to your bodyweight
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03-25-2021, 02:24 AM #76
Hahaha hate unproductive rage where it just makes everything harder/more frustrating. Need to get on that productive rage that makes me lift more. Problem is that rage due to failure never seems to produce better results. Thanks man, bench (and by extension my chest) has always been my weak point. Kind of why I'm using a higher rep approach than usual as I feel I've never built up a) any mass there and b) feel like I need to really train the muscle in the movement if you get what I mean.
Yesterday
Day 1 of fast
Weight: 75.6kg/166.7lb
Workout
Wide grip BOR
27kg/60lb: 15
47kg/104lb: 10
62kg/137lb: 10, 10, 10
Starting to feel like strength is plateauing or my good day on this weight was a fluke
Rear delt rows
5kg/11lb plates: 15
18.75kg/41lb DBs: 12, 12, 12
These were damn hard but felt good, slight improvement
BB curls
29kg/64lbs: 10, 10, 10
Still tough but managed, sets were quite long to finish with some pauses
Wide grip pullups
BW: 8, 7, 7
Neutral grip pullups
BW: 6, 5, 6, 3, 1
For neutral grip I'm just trying to make 20 reps at the moment so sets may appear odd
All in all not as bad as my push day but still stagnating somewhat
Will update today laterSomehow still managing to avoid getting 'too big'
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03-25-2021, 04:41 AM #77
Today
Weight: 73.8kg/162.7lb
Workout
RDL
27kg/60lb: 15
47kg/104lb: 12
62kg/137lb: 15, 15, 15
Very nice. Time to up the weight methinks
BB Lunges
BW: 10
BW + 47kg/104lb: 10, 10, 10
Damn happy with this, full reps on a pretty big increase, still a lil wobbly so will stick it out for one more week
All in all my best workout this week so far. Realised it's the first legs workout I've actually recorded on this whole page! Mainly because I've often lost motivation to log by the point in the week where I usually work themSomehow still managing to avoid getting 'too big'
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03-25-2021, 05:07 AM #78
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03-31-2021, 01:19 AM #79
Haha cheers man, I hate them but they seem to be improving pretty rapidly
Monday
Weight no Idea, bit of a lost week so far
Workout
Bench press
27kg/60lb: 15
47kg/104lb: 8
57kg/126lb: 6
67kg/148lb: 12, 10, 10
Only two extra reps since last time but guess that's still 134kg extra weight pushed
OHP
27kg/60lb: 12
47kg/104lb: 8, 8, 7
Meh, slight improvement, still annoyed
And that was all I had time for! Like I said not a great week so far, will update my pull today if I do itSomehow still managing to avoid getting 'too big'
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04-08-2021, 07:30 AM #80
Today
End of a long and heavy 6 days off for easter, definitely bloated and much heavier. Kindof given up stressing though lol, when I can trim a little I'll trim a little at a time but kindof over panic mode
No idea on weight
Workout
Getting my eye back in with a pretty short upper today. Felt ok, probably glycogenmaxing atm
Bench press
27kg/60lb: 15
47kg/104lb: 8
57kg/126lb: 6
67kg/148lb: 12, 12, 10
Happy with that
Wide grip BOR
47kg/104lb: 12
62kg/137lb: 9, 10, 9
This one is still floundering a little, may drop weight slightly
Overhead press
27kg/60lb: 12
47kg/104lb: 8, 7, 7
Not so great, feel like BP is impacting this. May switch back to UL UL and split out my pushes
Wide grip pullups
BW: 8, 8, 7
MehSomehow still managing to avoid getting 'too big'
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04-12-2021, 07:19 AM #81
Today
sosososososo fat, am pushing 77kg/170lb (I know, not that fat, more concerned with the rate of gain here). Will try to do a trim week this week, will probably fail
Good new is the gym is open! first session today. Going to focus on UL/UL from now on to separate out shoulders and chest
Workout
Bench press
20kg/44lb: 15
40kg/88lb: 12
60kg/132lb: 6
65kg/143lb: 12
67.5kg/149lb: 9, 8, 5
Thought I should drop weight a little to get used to the oly bar and broader plates but went so well on 65kg that I upped it. Kindof petered out a little but added an extra set of 5 just to get reps in
Wide grip pullups
BW: 8, 6, 6
Not surprising given BW increase
DB incline press
30kg: 8, 6, 8
Suprised I've maintained strength on these given I haven't done them for about 4 months
Wide grip BOR
40kg/88lb: 10
60kg/132lb: 8, 8, 8
This hasn't quite translated, will stick with this weight until comfortable again
Tricep pushdowns:
selected a weight and did 20 reps, then raised it and did another 10. Got bored but at least the tris burned a tiny bitSomehow still managing to avoid getting 'too big'
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04-14-2021, 03:52 AM #82
- Join Date: Dec 2014
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 506
- Rep Power: 1075
Hows does it feel to be back in the gym with all that equipment mate?! nice!
I have built myself a pretty sweet home gym but certain equipment in the gym I can never have like a leg press - might have to try and find somewhere for the off PAYG session.Start weight 310lbs march 2020 @55+% bodyfat
Goal 190 lbs at 15% bodyfat
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05-13-2021, 11:45 AM #83
Jesus last post mid April.
Been a tough few weeks, having to detox somewhat at the moment and gymming has been sporadic at best.
Hopefully more consistent workouts and posting from here! Reversing calories also, have gained something like 10kg since January lol. Damn alcoholSomehow still managing to avoid getting 'too big'
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05-14-2021, 06:46 AM #84
Apparently a good place to look is gyms that are closing down etc, they sell off their equipment pretty reasonably! but yes I'm damn happy to be back in the gym, feel slightly less motivated though than when I worked out at home. Think it's because of other stuff going on though :/
Currently away from home to get away from things and to sober up, hopefully when I get back working out can start in earnest. Have started with a 40ish hour fast and am now on a general deficit as of today. Probably won't go TOO crazy quick with fat loss as don't want to rebound but do want to lean out somewhat in not too long a time. Currently sat at around 78kg so reckon I'll stop being depressed 4kg from now, and will be fairly happy 4kg after that.
Workouts while I'm away are just very quick affairs to loosen me up again, get the muscles working. Did a bit of a push day with some weighted pressups and seated one arm DB shoulder press. Pull day with DB rows, rear flies and curls. And today just did some all round stuff inc abs.
Home from Sunday night, Hope I can keep it together.
OH also hope to be starting MMA on tuesday. Did Karate for 10 years and miss having a contact sport/martial art in my lifeSomehow still managing to avoid getting 'too big'
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05-21-2021, 01:59 AM #85
Checking in, doing ok
Mainly in a deficit this week and feeling leaner. Had a Brazilian Ju Jitsu class last week and think I will continue with that once a week. However am more into striking stuff so found a karate class with the same gym that ill do twice a week (its in the style that I trained in for 10 years when I was younger so bit of a head start).
Among all that gym will probably be relegated to 2 days per week. May do full body 2 days or upper/lower not sure. Either way am going to abandon high volume as my activity is going to be through the roof
Hope yalls is ok!Somehow still managing to avoid getting 'too big'
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05-26-2021, 02:15 AM #86
First full week of activity
One gym session and one karate session down. BJJ tonight, karate tomorrow and then gym Friday.
Tbh just trying to keep food moderate and let myself get fitter. Seems to be working!
Am switching lifting to my lower intensity approach to cope with the martial arts. 2 sets of 8 on each exercise. One upper and one lower and I STILL ache hahaSomehow still managing to avoid getting 'too big'
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06-19-2021, 06:38 PM #87
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