Well, no one has to know.
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So today I added some close grip bench into my chest and arm day. Mainly because I’m wanting to add a little mass to my triceps. However I added it to the chest part of my workout.
So here’s the question, I’ve always considered it a tricep exercise with chest being the secondary muscle. What are all your thoughts on the amount of chest used during the exercise? Would you consider it too negligible to count towards my chest sets??
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Shoulders & Back
Dumbell press x 4 sets
Lateral raise (d/bell) x 3 sets
Lateral raise (cable) x 3 sets
Reverse fly (cable) x 3 sets
Pullover machine x 3 sets
Cable row (wide) x 2 sets
Cable row (narrow) x 2 sets
Arc pull down x 3 sets
I generally do fewer sets for back. It responds well to training and though I know they say your back can never be too big, I just prioritise other muscle groups.
If I’m completely honest the idea of competing feels less likely for me as time goes on. I’d only get on stage if I felt I deserved to be there, and my legs (though they are improving) are so far off where they need to be.
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Would men’s physique be an option, as opposed to bodybuilding?
Quite a few people have said that to me, and in honesty it’d probably suit me much better. BUT it just doesn’t interest me, I want to do classic, and if I can’t get my legs to cooperate I’ll just spite myself and do nothing 
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Full day of eating
Meal 1
2 bagels
2 chicken sausage
Glass of cranberry juice
Protein shake
Meal 2
2 chicken thighs
400g rice (mixed with sweet chilli)
Protein yoghurt
Peanut butter oat bar (homemade)
Satsuma
Meal 3
Chicken wrap
Banana
Handful of cashews
Meal 4
Pork loins or ribeye steak
300g sweet potatoes
Broccoli or peppers
Meal 5
1 1/2 chicken thigh
350g rice (mixed with sweet chilli)
Apple or grapes
Protein shake
This puts me in a small surplus. So far I’ve gained 8lbs since July.
Probably up the calories again after Christmas
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I spent the weekend in krakow, 3 extremely early mornings in a row, 3 days of terrible eating and 2 days of excessive drinking and I’m now left feeling very delicate.
I’ve had to do my quad session a day later than usual and no where near 100% effort. I intentionally lowered volume just to protect myself a little bit.
Leg extension x 4 sets
I did 1 heavy set, 1 cluster set, 1 drop set and and a long hold under tension set
Belt squat x 2 sets
Leg press x 2 sets
Leg extension x 4 sets
This time just nice and light with little rest.
Notice I picked a nice easy exercise selection today
On a different note we visited auschwitz. Such an amazing experience, unbelievable and surreal!! If anyone is thinking of going I would 100% recommend getting the tour guide. She was brilliant and there’s no way we could have learned half as much by just going and reading the exhibits
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Mid September
Mid November
Mid September
Mid November
2 months “progress”. I think I’m definitely looking bigger, but I also think a lot fluffier. I’m not seeing any improvement in my hamstrings at all which is disappointing because I’ve dedicated a full session to them every week for the last 3 months.
Any constructive criticism and or advice more than welcome.
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Hamstrings
Seated curl x 4 sets
Leg press x worked upto 1 heavy set
Lying hamstring curl x 4 sets
Good mornings x 3 sets
Adductor machine x 4 sets
I either start or finish every session with calves. Low volume on upper body days and higher volume on leg days. I’ve seen slight progress but not nearly enough. So I’ve started from today making each set a giant set. Either doing drop sets, cluster sets or rest pauses. The calves are 3 inches behind my arms and i really need that to change
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Looking great man! Nice V taper. Can def see improvements from Sept to Nov.
As you stated hams could use some work. Your like me, easy to bring up quads but hams lag. I have found some success with intentional slow reps. I break my legs into 2 days. I feel like i can go harder/heavier each day and recover better. I hit calves on one of the days as they don’t need much work. Both days include front and back of legs. This seems to be working. As my build goes on i’ll be adding more volume in. Only 4 weeks into the build right now.
Cheers mate, appreciate it. Do you have a training log on here I’ll check it out.
What do you find better for growing hammies, compound movements or isolation?
I do have a log. I’ll link below.
As far as growth I think you need a combo of both iso and compound. Hams just really need to be pounded to grow.
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Quads……
Hack squat x 4 sets
Belt squat x 2 sets
Then had to leave. Felt really good and strong, but as I stepped forward for my 3rd set something happened around my right knee. Can’t pinpoint it but it bloody hurt. Couldn’t walk properly and the pain was radiating!! It’s an hour on now and it’s still uncomfortable and slightly swollen but I can now walk fine?!?!?
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Keep us posted. Hopefully all is good.
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Will do and thanks.
Hoping it’s something and nothing. These legs can’t be affording to miss any sessions
Luckily that with my knee seems to be nothing. Still slightly swollen and a little tender, but it’s 100x better than yesterday.
Not sure what’s caused it, but hopefully I can hit hammies still on Friday
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Shoulders & Back
Dumbell press x 3 sets (strengths improving upto 50kg now on these which is an equal pb)
D/bell lateral raise x 3 sets
Machine lateral raise x 3 sets
Reverse fly x 2 sets
Seated wide row x 3 sets
Arc pull down x 3 sets
Close grip cable row x 3 sets
Hammer strength reverse grip x 3 sets
A little bit of a rushed session as I needed to pick the eldest up from rehearsal, but felt a really good strong session!
Thinking of calming the training down for the next 4 weeks as this time of year kills me at work and I usually end up ill. It’s just hard when your favourite part of day is gym not to go all in
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Chest & Arms
Incline dumbell press x 4 sets
(Pb on dumbells 60kg x 6 reps)
Incline cable fly x 4 sets
Close grip smith machine bench x 3 sets
Machine fly x 3 sets
Cable push down x 2 sets
Overhead cable rope ext x 2 sets
Single arm reverse cable x 2 sets
Wide preacher x 1 set
Narrow preacher x 1 set
21’s x 1 set
Had my nephews with me today so was able to get the most out of all my sets. Great session. And got to show the young pups there’s life in their old uncle yet
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Quads
Leg extension x 1 set
Belt squat x 4 sets
Pendulum squat x 2 sets
Leg press x 2 sets
Leg extensions x 4 sets
Dropped intensity for this, random knee swell last week (fine now) and now the ankle is swollen and arch of foot very tight and tender. I’m guessing this is just something that a bit of stretching and rolling will sort.
Still a decent session though. And work hasn’t ramped up yet due to supply problems so will hopefully get another good week of training
In other news, a neighbour brought some home made dessert round after I got back from the gym. Nice surprise, would have been rude to say no
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Two pieces I wish my gym had!