He missed the most important muscle building food - cheese!
Week 7 day 1 (on a Wednesday not Monday!)
Conditioning:
This was stupid. It’s probably one of if not the hottest days of the year here, chasing linear progression on time limited cardio, gross, won’t try that again for a while.
Gs1:
KB swings: 24kg X 5 X 7
Trap bar DL: 68, 108, 128, 148, 168, 188, (straps) 200.5kg X 5
Cable crunch 60kg X 8 X 5 sets then ab rolls 5 X 2 sets
Banded JJs: 8 X 7 sets red band
GS2:
KB swings: 24kg X 5 X 3
Trap bar dl: 160kg X 10 X 3
Ab roll: 5 X 3 sets
Bjj: 8 X 3 sets
Emoms:
Squats 70kg + blue bands 10 mins X 3 reps
That was crazy hard. Rowing was a PR and brutalised me, deadlifts were a pr and brutalised me, needed straps on last two where I wouldn’t normally because grip was trashed from rowing.
Wouldn’t have been so bad but volume work on 5rm day is the worst - sets of 10 are just so nasty.
Preworkout - whole pack of chocolate fingers (circa 750 cals of pure sugar and fat) and large pot of coffee, (my body is a temple) intra banana and 30g hydrolysed whey. Pwo skittles and 60g whey.
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If cheese were the magic muscle building food, I would be able to fit through zero doors.
Your using too low a dose, if you’re sub 100kg increase cheese to 500g a day until swoleness is achieved.
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Excellent, I will just start eating entire bricks of cheese.
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When I was on a dirty bulk in 2016 my go to “get some dam calories in you” meal was:
3 eggs
1 tin of baked beans
1 jacket potatoe
200g of salad cheese.
The cheese was 35g of protein and 400 calories all by its self.
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100%
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I used to have a colleague who literally did this. Me and another manager went to his shop one time to go a visit. Walked round a few times and couldn’t find him anywhere. Spoke to his team and found out he’d bought a kilo block of cheese and gone round the corner in his car to “recover”. Apparently he did this pretty often when things were getting rough.
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Haha 200g cheese in one sitting is good, but I’d say that’s too clean to call that a dirty bulk meal, I do occasionally get through a 300/400g a day, the other day I had cheese with breakfast and lunch, ran out and was geniunely disappointed (tempted to go shopping) at dinner which would definitely have benefited from more cheese!
Dirty bulk confession I just went to Tesco for a quick shop, literally half the cost was ice-cream (£15) Ben and Jerry’s and Magnums were both on offer!
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(very high quality) protein, fat, easy to eat… sounds pretty anabolic to me
Was that for bulking, or literally dude had a problem?
Dude weighed 30st at least. We were trying to move stores for him, because he was struggling, but the store we wanted to move him too was a bit smaller and he literally couldn’t fit behind the tills.
That’s a sad story, cheese + smashing training = bulk, cheese + sedentary lifestyle = problems.
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Stuff like this is always such a good observation on both sides of the “I can’t gain weight no matter WHAT” camp and the “I can’t lose weight no matter WHAT” camp.
The people in the former simply have no idea the sort of nutritional debauchery that can go on behind closed doors of those that are overweight. You see homeboy eat a salad for lunch everyday and think he must have a thyroid issue and can’t lose weight, and then find out he’s eating kilos of cheese whenever he’s had a “bad day”. And the kilo cheeseaters don’t even register these habits when trying to wonder why they can’t drop weight. “Doesn’t everyone have comfort food?”
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Definitely felt like I gave it 100% today, body was telling me to give up after 1st volume set and rest periods were not timed or even close to 2 mins. Now got friction burns on my forearms (rubbing against knees) and wrists (straps). Good times.
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Very true, I know when I don’t gain weight it’s because I’m eating inconsistently, but people on from the outside would see me hit a whole large pack of biscuits and be amazed that I’m not fat, yes there is a certain genetic element to it but if I stopped training this hard and ate more I’d get fat. Am I a hard gainer? Nope crap eater!
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I just meant I completely agree the sets of 10 are the worst
Ah yes, I did get that but thought I’d throw in the fact I was and still am ruined haha.
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For sure. It’s just confirmation bias in a different form. People remember all the times they’ve “succeeded” at eating appropriately and just skip over the bits where they failed. Because the failures aren’t “normal”, it’s “only occasionally”, so therefore doesn’t count, right?
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Week 7 day 2
Weight 204. No comment…
Conditioning: treadmill
10 mins 1.33 miles, ran 8mph for 9 mins then cranked up .5mph at 9 and 9.5mins.
Gs1
Seated cable row: 80kg X 8 X 6 sets
Low Inc bench: 60, 70, 80, 90, 100, 110kg X 3
Cable crunch: 80 X 6 X 6 sets
Burpees: 5 X 6 sets
Gs2
Seated cable row: 80kg X 8 X 3 sets
Low Inc bench: 87.5 X 10, 8, 8
Cable crunch: 80 X 6 X 3 sets
Burpees: 5 X 3 sets
Emom
Ohp X 32.5 + blue bands X 3 X 10 mins
Good session all timed and 2 mins or less. Went machine variation on row because yesterday was hard on my back so wanted to sensible about that aspect. Ohp was not speed work, traps were ruined from yesterday and tris and delts trashed from bench, but it wasn’t slow just harder/slower than normal. Overall good sess.
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