Eric Helms inspired 5-day FB

[RapidFail]

Meso 5
Week 3 - Day 1
Average weight last week was 77.7kg (171.3lb). Weight gain has been a touch fast lately and my waist is getting a little big for my size 32 jeans. Sleep has been consistently just under 7 hours - not terrible, but at least an hour short of optimal. Did the last two exercises in the evening after running out of time before work.

High Bar Squat (3 min rest between sets)
4 x 75kg @ RPE 8.5
4 x 75kg @ RPE 9
4 x 75kg @ RPE 9.5
3 x 75kg @ RPE 9
This felt much harder than the 5 x 72.5kg last week. Stopped one rep short in the last set because I was pushing too close to failure.

Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (77.7kg)
18 x bodyweight
17 x bodyweight
One rep less than last week.

Pull Ups (superset with push ups)
8 x bodyweight (77.7kg)
7 x bodyweight
7 x bodyweight
One rep less than last week.

DB Calf Raise (superset with curls - 1 min rests)
15 x 43kg
15 x 48kg
14 x 48kg
Forgot to put the 5kg backpack on for the first set.

Barbell Curls (superset with calf raise)
15 x 20kg
14 x 20kg
13 x 20kg

[RapidFail]

Meso 5
Week 3 - Day 2 (52 mins)

Bench Press (2.5 mins rest between sets)
4 x 65kg @ RPE 9.5
4 x 65kg @ RPE 9.5
3 x 65kg @ RPE 9.5
4 x 57.5kg @ RPE 8
Definitely switching to higher reps next meso - almost every rep is a grinder at this weight and I feel it more in my joints yhan my muscles. Failed on the third set and lowered the weight. 3s with 60kg next week after failing two weeks straight.

Bent-over Row (2 mins rest between sets)
8 x 57.5kg @ RPE ~6
8 x 57.5kg @ RPE 7
8 x 60kg @ RPE 7.5
8 x 60kg @ RPE 8.5
No warm up set. Realised after two sets that I was supposed to be using 60kg - whoops!

Lying Leg Curl (1 min rest between sets)
15 x Heavy band
15 x Heavy band
Can't get the same ROM as with the medium band, think I might go back to the medium and work up to 3 x 25. I actually aborted before the third set because the band tension around my left ankle was too painful to continue.

Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
13 x 25kg
12 x 25kg
Added one rep to last week's performance. Felt with first set mostly in my elbows, second and third sets felt much better.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
20 x 6.75kg
17 x 6.75kg
Matched last week's performance.

[RapidFail]

Meso 4
Week 3 - Day 3 (59 mins)
Sleep has continued to be a problem due to kid and puppy disturbances at night. Came down with a cold yesterday, but finally got a solid 8 hours sleep and woke up feeling good this morning. On another note, I can't help but be discouraged by how much belly fat I'm putting on this bulk (any every bulk!). I seem to store subcutaneous fat almost exclusively on my stomach and love handles. At 74kg (163lb), I was pretty lean, maybe 13-14%. Now at around 78kg (172lb), my abs are just visible when flexing in good lighting, my love handles are noticeably bigger and my waist size has gone up by over an inch. My arms are very lean, but they always are - I had bicep veins at over 20% body fat. Upper back, legs, chest and shoulders are looking lean too, but if you saw a pic of my midsection only, you'd say I was at leaat 20%. If I had to guess, I'd say I'm probably 15-16%.

Regardless, I plan on continuing to lean bulk for another 7 weeks before two weeks at maintenance, then a 10 week cut leading into summer.

Overhead Press (2.5 min rest between sets)
6 x 35kg @ RPE 8.5
6 x 35kg @ RPE 9
6 x 35kg @ RPE 9.5
6 x 35kg @ RPE 10
Progress compared to last meso when I failed on the 4th set. 5s with 37.5kg next week.

Front Squat (2.5 min rest between sets)
6 x 65kg @ RPE 7.5
6 x 65kg @ RPE 8.5
6 x 65kg @ RPE 8.5
Rep-by-rep the effort level on these is huge and my back starts to round and elbows drop toward the end of each set. Quads aren't close to being the limiting factor.

Dumbbell Row (2 min rest between sets)
8 x 29.25kg
9 x 29.25kg
9 x 29.25kg
First time with this weight, probably took it a bit too easy on the first set.

Hammer Curl (superset with calf raises, 1 min between)
14 x 11.75kg
13 x 11.75kg
12 x 11.75kg
Identical to last week's performance.

Dumbbell Calf Raise (superset with hammer curl)
24 x 33kg
22 x 33kg
21 x 33kg
Added one rep to last week's performance.

[RapidFail]

Meso 5
Week 3 - Day 4 (52 mins)
Did this workout on a Sunday morning after about 6.5 hours sleep. I seem to be over my cold which was never really that bad.

Chin Ups (2 mins rest between sets)
7 x bodyweight (77.7kg) @ RPE <5
7 x bodyweight @ RPE ~5
7 x bodyweight @ RPE ~6
7 x bodyweight @ RPE 7
Sets of 6 with 10kg added next week.

Romanian Deadlifts (2-2.5 mins rest between sets)
7 x 75kg @ RPE 7
7 x 75kg @ RPE 7.5
7 x 75kg @ RPE 8

Close Grip Bench (2 min rest between sets)
8 x 55kg @ RPE 8
8 x 55kg @ RPE 8.5
8 x 55kg @ RPE 9.5

Dumbbell Flys (superset with neck extensions, 1 min between sets)
15 x 9.25kg (per hand)
15 x 9.25kg (per hand)
15 x 9.25kg (per hand)
Up to 10.5kg next week.

Ab Wheel rollouts (superset with flys)
10 reps
9 reps
6 reps
Went too far out at the end of the third set and couldn't get back, would have got at least one more rep otherwise.

[Filmbuff81]

Looking good.

I store fat in a similar way, so I feel your pain when it comes to putting in weight lol.

[RapidFail]

Meso 5
Week 4 - Day 1
Average weight for the last week stayed at 77.7kg (171.3lb). I'm looking forward to the deload next week. Split this workout into two sessions after running out of time in the morning. Some strange left knee pain while kneeling down today - not sure why.

High Bar Squat (3 min rest between sets)
3 x 77.5kg @ RPE 8.5
3 x 77.5kg @ RPE 8.5
3 x 77.5kg @ RPE 9.5
3 x 77.5kg @ RPE 9.5
Right knee was clicking, but no pain. Switching to the 5-8 rep range for the next Meso, which should be more hypertrophic. I certainly get more muscle soreness from sets of 6 than any of the other weeks, but that's com8ng off deload week, which is surely a factor.

Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (77.7kg)
19 x bodyweight
17 x bodyweight
One more rep than last week, matching my PR.

Pull Ups (superset with push ups)
8 x bodyweight (77.7kg)
7 x bodyweight
7 x bodyweight
Matched last week's performance.

DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
15 x 43kg
14 x 48kg
Forgot to put the 5kg backpack on for the second set.

Barbell Curls (superset with calf raise)
15 x 20kg
15 x 20kg
15 x 20kg
Up to 22.5kg for the start of the next Meso. Or... I might switch to dumbbell concentration curls.

[RapidFail]

Meso 4
Week 4 - Day 2 (50 mins)
6.5 hours sleep last night, so I was grateful this workout started with four easy sets of bench. Workout would have been shorter, but I had to put my 3yo back to bed and read her another bedtime story in between the bench and rows.

Bench Press (2 mins rest between sets)
3 x 60kg @ RPE ~6
3 x 60kg @ RPE 6.5
3 x 60kg @ RPE 6.5
3 x 60kg @ RPE 7
Deload weight after failing the previous two weeks. Switching the rep range to 5-8 next meso.

Bent-over Row (2 mins rest between sets)
7 x 62.5kg @ RPE 7.5
7 x 62.5kg @ RPE 7.5
7 x 62.5kg @ RPE 8
7 x 62.5kg @ RPE 8.5

Leg Curl (1 min rest between sets)
20 x Medium band
20 x Medium band
20 x Medium band

Skullcrushers (superset with lateral raise, 1 min rest)
15 x 25kg
14 x 25kg
13 x 25kg
Added two reps to last week's performance.

Lateral Raise (superset with skullcrushers)
20 x 6.75kg
20 x 6.75kg
20 x 6.75kg
Added three reps to last week's performance - increasing to 8kg for the start of next meso.

[RapidFail]

Meso 5
Week 3 - Day 3 (43 mins)

Overhead Press (2.5 min rest between sets)
5 x 37.5kg @ RPE 9.5
4 x 37.5kg @ RPE 9.5
5 x 32.5kg @ RPE 7.5
5 x 32.5kg @ RPE 8.5

Front Squat - skipped
Due to an unusual knee pain I've been experiencing. Not sure If squatting is a factor, but I'm playing it safe.

Dumbbell Row (2 min rest between sets)
10 x 29.25kg
9 x 29.25kg
9 x 29.25kg
Added two reps to last week's performance.

Hammer Curl (superset with calf raises, 1 min between)
15 x 11.75kg
14 x 11.75kg
14 x 11.75kg
Four more reps than last week, although I allowed a little more elbow movement.

Dumbbell Calf Raise (superset with hammer curl)
24 x 33kg
23 x 33kg
22 x 33kg
Added two reps to last week's performance.

[RapidFail]

Meso 5
Week 4 - Day 4 (51 mins)
Deload next week. Fatigue has been generally high, but I feel it's more to do with inconsistent sleep than training. I woke up feeling fresh today after nearly 8 hours and feel I performed well.

Chin Ups (2.5-3 mins rest between sets)
6 x bodyweight (77.7kg) + 10kg @ RPE 7.5
6 x bodyweight + 10kg @ RPE 8.5
6 x bodyweight + 10kg @ RPE 9.5
5 x bodyweight + 10kg @ RPE 10

Romanian Deadlifts (2 mins rest between sets)
6 x 77.5kg @ RPE 7.5
6 x 77.5kg @ RPE 7.5
6 x 77.5kg @ RPE 8

Close Grip Bench (2 min rest between sets)
6 x 57.5kg @ RPE 7.5
6 x 57.5kg @ RPE 7.5
6 x 57.5kg @ RPE 8

Dumbbell Flys (superset with ab wheel, 1 min between sets)
12 x 10.5kg (per hand)
12 x 10.5kg (per hand)
12 x 10.5kg (per hand)

Ab Wheel rollouts (superset with flys)
11 reps
9 reps
7 reps
Added two reps to last week's performance.

[RapidFail]

Meso 5
Deload Week - Day 1 (31 mins)
Average weight for the last week was up to 78kg (172lb). That's 4kg (8.8lb) gained since I started bulking 16 weeks ago. RPEs not listed as they were consistently low.

High Bar Squat (2 min rest between sets)
5 x 65kg
5 x 65kg

Push Ups (superset with pull ups, 90 second rests)
15 x bodyweight (78kg)
15 x bodyweight

Pull Ups (superset with push ups)
6 x bodyweight (78kg)
6 x bodyweight

DB Calf Raise (superset with curls - 1 min rests)
12 x 48kg
12 x 48kg

Concentration Curls (superset with calf raise)
12 x 10.5kg
12 x 10.5kg
New exercise - not sure about weight and RPE/RIR yet.

[RapidFail]

Meso 5
Deload Week - Day 2 (27 mins)
More easy work.

Bench Press (2 mins rest between sets)
5 x 55kg
5 x 55kg

Bent-over Row (90 sec rest between sets)
7 x 55kg
7 x 55kg

Leg Curl (1 min rest between sets)
15 x Medium band
15 x Medium band

Skullcrushers (superset with lateral raise, 1 min rest)
12 x 25kg
12 x 25kg
The only exercise that was really challenging. Felt the first set mostly in my elbows - possibly time to switch to higher reps.

Lateral Raise (superset with skullcrushers)
12 x 6.75kg
12 x 6.75kg

[RapidFail]

Meso 5
Deload Week - Day 3 (31 mins)

Overhead Press (2 min rest between sets)
5 x 30kg
5 x 30kg

Front Squat (2 min rest between sets)
5 x 60kg
5 x 60kg

Dumbbell Row (90 sec rest between sets)
8 x 29.25kg
8 x 29.25kg

Hammer Curl (superset with calf raises, 60 secs between)
12 x 11.75kg
12 x 11.75kg
I did these one arm at a time instead of bi-lateral as usual and felr them more in the biceps. Will stick with this for the next meso.

Dumbbell Calf Raise (superset with hammer curl)
20 x 33kg
20 x 33kg

[RapidFail]

Meso 5
Deload Week - Day 4 (26 mins)
Sleep hasn't been great this week, so I'm not feeling as refreshed as I usually would after a deload week.

Chin Ups (2 mins rest between sets)
6 x bodyweight (78kg)
6 x bodyweight

Romanian Deadlifts (90 sec rest between sets)
6 x 70kg
6 x 70kg

Close Grip Bench (90 sec rest between sets)
6 x 50kg
6 x 50kg

Dumbbell Flys (superset with neck extensions, 30 sec between sets)
12 x 10.5kg (per hand)
12 x 10.5kg (per hand)

Ab Wheel rollouts (superset with flys)
9 reps
7 reps

[RapidFail]

Meso 6
Week 1 - Day 1
Average weight for the deload week was 77.9kg (171.8lb). Had to do the last two exercises in the evening after running out of time this morning.

High Bar Squat (3 min rest between sets)
8 x 65kg @ RPE 7.5
8 x 65kg @ RPE 8
8 x 65kg @ RPE 8.5
8 x 65kg @ RPE 9
These high(er) rep squats are such a different beast than doing 3-4 heavy reps. The first few reps are easy and I'm pretty out of breath towards the end of the set. Expecting to get pretty sore from these - it feels like a lot more volume (and it terms of tonnage, it is).

Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (77.9kg)
20 x bodyweight
17 x bodyweight
New rep PR.

Pull Ups (superset with push ups)
8 x bodyweight (77.9kg)
7 x bodyweight
7 x bodyweight
Matched my performance from the end of the last meso.

DB Calf Raise (superset with curls - 1 min rests)
15 x 48kg
15 x 48kg
15 x 48kg
Up to 50.5kg next week.

DB Concentration curls (superset with calf raise)
15 x 10.5kg
15 x 10.5kg
15 x 10.5kg
Started too light - up to 11.75kg next week.

[RapidFail]

Meso 6
Week 1 - Day 2 (51 mins)
Glutes and hamstrings are pretty sore from squatting yesterday, quads less-so.

Bench Press (2-2.5 mins rest between sets)
8 x 55kg @ RPE 7.5
8 x 55kg @ RPE 9
8 x 55kg @ RPE 9.5
8 x 55kg @ RPE 9.5
Experimented with a 2-minute rest after the first set. Turns out I really need that extra 30 seconds!

Bent-over Row (2-2.5 mins rest between sets)
10 x 57.5kg @ RPE 7.5
10 x 57.5kg @ RPE 8.5
10 x 57.5kg @ RPE 9.5
7 x 57.5kg @ RPE 9
Possibly the first time I've failed on this lift since starting the program. Trying for sets of 9 with 60kg next week.

Lying Leg Curl (1 min rest between sets)
25 x Medium band
21 x Medium band
17 x Medium band

Skullcrushers (superset with lateral raise, 1 min rest)
20 x 20kg
18 x 20kg
16 x 20kg
Felt much better with the lighter weight - no elbow pain.

Lateral Raise (superset with skullcrushers)
12 x 8kg
12 x 8kg
11 x 8kg
I'll continue with this weight, using the 10-20 rep range.

[RapidFail]

Meso 6
Week 1 - Day 3 (62 mins)

Overhead Press (2.5 min rest between sets)
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 7.5
8 x 30kg @ RPE 8.5
8 x 30kg @ RPE 9

Front Squat (2.5 min rest between sets)
8 x 60kg @ RPE 8
8 x 60kg @ RPE 8.5
8 x 60kg @ RPE 9
Sticking with the same weights as the last meso. Still felt like death, with my core and back being the limiting factors.

Dumbbell Row (2 min rest between sets)
12 x 29.25kg
10 x 29.25kg
9 x 29.25kg
Added three reps to my performance at the end of the last meso.

Hammer Curl (superset with calf raises, 1 min between)
15 x 11.75kg
15 x 11.75kg
15 x 11.75kg
Done with arms alternating. Up to 13kg dumbbells next week.

Dumbbell Calf Raise (superset with hammer curl)
25 x 33kg
23 x 33kg
21 x 33kg
Matched reps from the end of the last meso.

[RapidFail]

Meso 6
Week 1 - Day 4 (44 mins)
Felt OK today - a little short on sleep, though.

Chin Ups (2.5-3 mins rest between sets)
9 x bodyweight (77.9kg) + 2.5kg @ RPE 6.5
9 x bodyweight + 2.5kg @ RPE 8.5
9 x bodyweight + 2.5kg @ RPE 9.5
6 x bodyweight + 2.5kg @ RPE 9
Two reps less than I managed five weeks ago with the same weight (minus 1kg body weight).

Romanian Deadlifts
Skipped - hamstring pain while driving has been particularly bad lately, so I'm giving myself a break and will likely be going to my physio if it doesn't improve.

Close Grip Bench (2 min rest between sets)
12 x 52.5kg @ RPE 9.5
12 x 47.5kg @ RPE 9
10 x 45kg @ RPE 9
This 5% increase in weight from last meso was clearly too much. I'll try for 10 x 55kg next week, but don't have high hopes.

Dumbbell Flys (superset with ab wheel, 1 min between sets)
13 x 10.5kg (per hand)
13 x 10.5kg (per hand)
12 x 10.5kg (per hand)
Two more reps than I got at the end of the last meso.

Ab Wheel rollouts (superset with flys)
11 reps
10 reps
8 reps
Added two reps to my performance from the end of the last meso.

[RapidFail]

Meso 6
Week 2 - Day 1
Average weight for the last week was 78.1kg (172.2lb). Came into this workout feeling a bit fatigued and sore in the knees after a hard softball game two days earlier. Did the last two exercises in the evening.

High Bar Squat (3 min rest between sets)
7 x 67.5kg @ RPE 8.5
7 x 67.5kg @ RPE 9
7 x 67.5kg @ RPE 9
6 x 67.5kg @ RPE 9.5
Fatigue definitely contributed to this lowered performance. Continuing with 6 x 70kg next week.

Push Ups (superset with pull ups, 2 min between)
20 x bodyweight (78.1kg)
20 x bodyweight
16 x bodyweight
One rep less than last week.

Pull Ups (superset with push ups)
8 x bodyweight (78.1kg)
7 x bodyweight
6 x bodyweight
One rep less than last week.

DB Calf Raise (superset with curls - 1 min rests)
15 x 50.5kg
15 x 50.5kg
15 x 43kg
Forgot the weighted backpack for the last set, sticking with 50.5kg next week.

DB Concentration curls (superset with calf raise)
15 x 11.75kg
15 x 11.75kg
15 x 11.75kg
Up to 13kg next week

[RapidFail]

Meso 6
Week 2 - Day 2 (53 mins)
Not as sore from squats as I was last week, but my hamstrings are very tight and sore.

Bench Press (2.5 mins rest between sets)
7 x 57.5kg @ RPE 7.5
7 x 57.5kg @ RPE 8
7 x 57.5kg @ RPE 8.5
7 x 57.5kg @ RPE 9
Felt good.

Bent-over Row (2.5 mins rest between sets)
9 x 60kg @ RPE 7.5
9 x 60kg @ RPE 8.5
9 x 60kg @ RPE 9.5
7 x 60kg @ RPE 9.5
Second straight week failing on the last set. Sets of 7 with 57.5kg next week.

Lying Leg Curl (1 min rest between sets)
15 x Medium band
15 x Medium band
Deload volume and intensity while my hams are struggling to recover - will probably skip RDLs again later this week.

Skullcrushers (superset with lateral raise, 1 min rest)
20 x 20kg
19 x 20kg
17 x 20kg
Added two reps to last week's performance.

Lateral Raise (superset with skullcrushers)
12 x 8kg
12 x 8kg
12 x 8kg
Added one rep to last week's performance.

[RapidFail]

Meso 6
Week 2 - Day 3
Ran out of time this morning and had to do the last three exercises in the evening.

Overhead Press (2.5 min rest between sets)
7 x 32.5kg @ RPE 8.5
7 x 32.5kg @ RPE 9
7 x 32.5kg @ RPE 9.5
7 x 32.5kg @ RPE 10
Tough work, RPEs slightly up compared to the same time last meso, not sure why, but I don't seem to be getting any stronger.

Front Squat (2.5 min rest between sets)
7 x 62.5kg @ RPE 8
7 x 62.5kg @ RPE 8
7 x 62.5kg @ RPE 8.5
Form seems fine, though I'm just barely breaking parallel and I could squat lower with less weight.

Dumbbell Row (2 min rest between sets)
12 x 29.25kg
11 x 29.25kg
10 x 29.25kg
Added two reps to last week's performance.

Hammer Curl (superset with calf raises, 1 min between)
13 x 13kg
12 x 13kg
12 x 13kg
First time with the new weight. Realised on the third set that I was swinging a bit with the left.

Dumbbell Calf Raise (superset with hammer curl)
25 x 33kg
22 x 33kg
21 x 33kg
One rep less than last week.

[RapidFail]

Average weight this week was 78.6kg (173.3lb). I had my last softball game of the season yesterday and have decided to take two weeks of 'active rest' where I do no lifting. This is mostly to try to give my left hamstring the chance to heal - I hurt it in April and it has never fully healed. I'll do my last workout of the week today or tomorrow, then after that will take the break.

This also means my bulk is finished. I had planned to continue to October, but eating at a surplus while not training is a recipe for fat gain.

Here's how my numbers have changed in the 5-and-a-bit months since I started bulking on March 28th:

Height: 185cm (didn't measure, assume no change!)
Weight: 78.6kg (+4.6kg)
Waist: 81.5cm (+4cm)
Chest: 106cm (+2cm)
Hips: 99.5cm (+2cm)
Shoulders: 124cm (+0.5cm)
Thighs: R 60.5cm (+2cm), L 58.5cm (+0.5cm)
Biceps (flexed): R 35cm (+0.8cm), L 34.5cm (+0.3cm)
Calves: R 37.7cm (+0.2cm, L 37.8cm (+0.6cm)
Neck: 38.5cm (1cm)
Estimated body fat: 15-16% (up 2%)

Here's how some of my lifts have gone up in the same time:

Bench - 4 sets of 5 @ 57.5kg > 4 sets of 6 @ 60kg
Squat - 4 sets of 5 @ 67.5kg > 4 sets of 5 @ 72.5kg
OHP - 3 sets of 7 @ 32.5kg > 4 sets of 7 @ 32.5kg
Deadlift - had to stop training it
Chin Up - 4 sets of 8 @ BW + 5kg > same performance at higher body weight.

[Filmbuff81]

Nice job. Happy with how it all turned out?

[RapidFail]

Nice job. Happy with how it all turned out?

Yes and no. I'm definitely pleased to have made some progress with my bench and squat, as well as several of the isolation lifts. Chin Up has been OK - maintaining performance while gaining weight is still progress. The OHP has been very frustrating - I never ended up adding any weight to the bar in over five months of lifting. Mostly I'm frustrated that I still can't do the deadlift, which is a lift I usually enjoy.

The best thing about this program has been my enjoyment of training - not having a dedicated lower or legs day has been fantastic!

Something I've noticed is that I get very sore the first week after a deload. I'm planning on switching to an RP-style, volume-ramped program when I return from this break - starting each meso with a bit less volume than I'm currently doing, but building up to higher volumes than I've done previously. Exercise selection and training split will remain very similar.

[RapidFail]

I'm ending this training log here. Link to my new training log is below:

https://forum.bodybuilding.com/showt...post1647257033