314lbs to 199lbs

Training Training Logs
43

Time (start-end): 03:26 - 04:42
Total volume (weight*reps): 15,883

TUESDAY
Weight (kg) Chin Up Weight Total Volume
42.5 62.4 4,823
Set 1: Round 1 Round 2 Round 3
Press 8 6 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 8 6 4
Bench Press 8 6 4
Chin Ups 6 6 4
55 62.4 5,783
Set 2: Round 1 Round 2 Round 3
Press 6 5 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 8 6 4
Bench Press 8 6 4
Chin Ups 6 6 4
57.5 62.4 5,277
Set 3: Round 1 Round 2 Round 3
Press 6 5 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 7 5 4
Bench Press 6 5 4
Chin Ups 6 3 0

Total bike time:
80 minutes

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44

Notes:

  • New bodypart screaming todayā€¦forearms! Addition of the chin ups toasted them to hell by start of Set 3, couldnā€™t actually physically pull. (Though I was already half way there before I started, left over from yesterday).
  • Changed the sets to do 1 ā€œwarmupā€, then max weight. By the 57.5kg, was doing more Push Press as my shoulders began giving out as-well.
  • See how tomorrow goes. Canā€™t throw away 2 sets for 1 additional exercise obviously.
  • Nothing quite motivates as needing to use the assist on chin ups. How fricking embarrassingā€¦yuck. Need to quickly work to be able to do them sans assist.
  • Chin Up weight is my bodyweight - the assist weight. Needing 60kgs assist is justā€¦bad.
  • No stretches or swings today; try let my forearms recover for tomorrow.
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45

Thatā€™s a really good analogy!

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46

For sure, but the assisted machine does have its uses. For example, do as many as you can without the assist, then use the weight stack as sort of a ā€œdrop setā€. We have a tip about that here:

You may also find that youā€™re ā€œstrongerā€ using a hammer-style, palms-facing-each other grip. Then ā€œdrop setā€ down to supinated grip.

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47

Thanks for all the feedback. Appreciated.

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48

Chin Ups ddessttrrooyyyeeddd my back; with my shoulders not far behind. Left the gym off the plan today.

90 mins bike

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49

Forearms are still completely torched. Holding a 20kg bare barbell feels like 200kg. Youā€™d think they would recover within 24 hrs.

Been doing swings last 2 days:

Yesterday: 24kg *300 + 100 mins bike
Today: 24kg *400 + 100 mins bike

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50

600 swings. Basically doing 100 in whatever # sets, rest 30 mins, repeat. Forearms still give out first, though hamstrings get wrecked as I do more sets.

Should be up to 1,000 per day by mid week.

Will try pressing again tomorrow, really not sure why forearms are struggling so much. Getting annoying!

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51

21,000 steps (walking)
100 mins bike

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52

Gained weight last 7 days (+3.5lbs) so going up to 1,600 was a mistake whilst losing the metabolic effect of the complexes.

Dropped to 1,500 from today, and added back in walking.

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53
TUESDAY
Weight (kg) Chin Up Weight Total Volume
45 64 5,202
Set 1: Round 1 Round 2 Round 3
Press 8 6 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 8 6 4
Bench Press 8 6 4
Chin Ups 8 6 4
55 64 5,617
Set 2: Round 1 Round 2 Round 3
Press 5 6 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 8 6 4
Bench Press 8 6 4
Chin Ups 5 5 3
57.5 64 6,135
Set 3: Round 1 Round 2 Round 3
Press 8 6 4
Back Squat 8 6 4
Front Squat 8 6 4
SGHP 8 6 4
Bench Press 8 6 4
Chin Ups 5 6 4

+60 mins bike.

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54

Youā€™re making amazing progress my man, keep it up!!!

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55

great work;does the increase in metabolic activity make you hungrier?ā€“it always did for me.

56

Ended up falling asleep post bike, after lying down for 2 mins (ended up asleep for 4 hours)ā€¦which is really strange for me. So it threw my afternoon plan haywire.

Afternoon:
100 swings
20,000 steps

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57

Not much. Which is a good thing I suppose! Still need to ramp back to 5 sets with the extra kgā€™s; so maybe at higher weights.

58

Got no sleep last nightā€¦so the sleeping during the day yesterday was seriously stupid. Was wrecked tired, so gym was out. Lesson learned to not lie down for 2 minutes!

Today:
25,000 steps
60 min bike
150 swings

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59

Love that you got back up to 600 swings! That is some incredible amount of work youā€™re putting in.

You might find the G-flux series of posts on T-nation of interest. Basically pushing very hard on the calories burnt, but also eating enough calories so the body doesnā€™t go into a ā€œsave all fat cos food is scarceā€ modeā€¦

Your weight might be going up because of more water/muscle retention, not because youā€™re not losing fat!

At least it seems to me that youā€™re doing a lot of work and that must definitely be building solid muscle.

60

I know Iā€™m adding muscle - I can feel it! Iā€™m mostly zen about the weight number; once the waist continues decreasing, Iā€™m mostly on the right track.

61

Set: 40kg. 90 reps.
Press: 8,6,4
Back Squat: 8,6,4
Front Squat: 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+60kg assist): 8,6,4

Set: 60kg
Press: 8,6,4
Back Squat: 8,6,4
Front Squat: 8,6,4
SGHP: 7,6,4
Bench Press: 8,6,4
Chin Ups (+54kg assist): 7,6,4

Set: 60kg
Press: 5,6,4
Back Squat: 8,6,4
Front Squat: 8,6,4
SGHP: 4,3
Bench Press: 8,6,4
Chin Ups (+55kg assist): 4,2

=======================
24kg; 500 dumbbell swings.

=======================
60 min bike
15000 steps

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62

Random notes;

Complexes:

  • Will drop SGHP for something else. Pulling 60kg up to nipple line is beyond me currently. Currently figuring out what that will be.
  • Shoulders are getting wrecked with the 60kg *8 reps Press. Torn between swapping out Press for something else, or trying to see it out. 3 sets is too little work, so something has to give.
  • Down to 50kg assist on Chin Ups; lats are getting toasted, but mostly recovering in time. Want to rapidly keep reducing this number.
  • Forearms are getting wrecked with Complexes/Swingsā€¦though they seem to be recovering a bit better.

Nutrition:

  • Weight is dropping again at 1,450; 1,600 was just a really dumb call.
  • 6 additional bags of Surge Workout Fuel arrived, so enough for the next few weeks.
    3am: Workout 1: Complexes, 30 mins bike, 10,000 steps: 1/2 scoop pre complexes, half during.
    10am: Workout 2: Swings, 30 mins bike, 10,000 steps: 1/2 scoop pre swings, half during.

Cardio:

  • Walking 20,000 steps is wrecking my quads; really no idea why, itā€™s walking! Trying to balance that and 2 different squat exercises is an ongoing task.

Other:

  • Talked to my old manager about going back to work & they will immediately offer me a role. Advised me to take off until Jan, rather than coming back during hectic time.
  • Done with all the horrid dentistry work that was required post chemoā€¦my mouth/teeth had a bad time of it. Source of inflammation gone hopefully.
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