Hell yeah! A year or so ago I had to help move a washing machine into a different house and it was piss easy. The time I had to do it a couple of years prior it was the most awkward endeavour, had to put it down about 4 times!
1 Like
Week 12/52 17th November
Bench and triceps (the bro gods smile down upon me)
531 3 rep week!
- Bench (2m rest)
Warm ups sets
75kg x 3
85kg x 3
97kg x 8
Happy with this, my last attempt at 97kg was 7 reps. Not sure I’m gaining strength fast enough though on chest. Maybe I’m my head or maybe too much/ too little volume.
Or maybe I not eating enough actually.
-
DB press slight incline (1.3m rest)
28kg DBs
X 9
X 9
X 9 -
Cable fly (1.15m rest)
3 on weight rack
X 13
X 13
X 13 -
Dips (1.15m rest)
X 8
X 8
X 8 -
Push ups - just could not be bothered with these today. Not sure they are doing what I want
-
OH tricep extensions rope (1.15m rest)
7 on rack
X 10
X 10
X 9
Added DB L extensions (thank you mr Meadows) 1m rest
8kg db X 12
10kg x 12
12kg x 12
-
Single arm rope Pushdowns (1m rest)
1 on rack
X 20
X 20
X 20 then drop set using both arms and starting at a much higher weight. (8 weight on rack) -
Toe taps
X 10
X 9
X 8
X 8
Really been enjoying my programme but after reading others doing meadows stuff I had a little waver! Need to stick to 52 weeks of lift big look big!!!
4 Likes
Is lift big look big the name of the 531 program you’re on? My book could be anywhere (I got paperback instead of kindle) and I can’t find it after a quick search on my phone.
It’s a programme I made up.
Basically I looked at people who were bigger than me and saw that they were all stronger than me on the big lifts. It gave me these arbitrary targets that I gave myself 52 weeks to achieve. For example be able to bench 100kg for 10 reps.
The idea is how can I not get bigger of I increase all my big lift weights for reps.
So the programme was 531 with some BB assistance.
3 Likes
Ah, nice. All this time I thought you were just doing some template I didn’t know about. Not too dissimilar to my aim and programming then. I try different progression protocols on the main lifts and then get in the necessary accessories as time allows with basic double progression before adding weight (and rotating movements out when they get stale).
Eventually I may run a few of the main lifts on a 531 protocol. I really like having the freedom to try things out and adjust as I see fit. It’s nice to evolve my programming and it keeps me motivated.
1 Like
Week 12/52 18th November
Weight down to 118.8lbs feeling weak this week and a bit run down but I guess that’s the calorie deficit. I need to check my macros which I’ll post later.
- Rest pause chins
22 total reps in 4m 10sec
(Last week did 21 in 4m 18s but got more reps per set)
This week, 5,4,3,2, 2,2, 1,1,1,1
Not sure if that’s progress or not as I was getting more sets of 3 reps last week.
-
Seated cable rows (1.3m rest)
70kg
X 11
X 11
X 11
X 10 -
Close grip lat pull down (1.15m rest)
63kg
X 10
X 10
X 12 -
Cable fly (1.15m rest)
1 of weight rack
X 13
X 13
X 12 -
Face pull (1.15m rest) ss with
6 on weights rack
X 20
X 20
X 17 -
Laying superman’s hold at top of rep (physio exercise)
X 10
X 10
X 10 -
Toe taps (1.15m rest)
X 10
X 9
X 8
X 8
Feeling a bit more run down overall but have been hammering the diet. I’ve got my daughters bday and some rugby to watch this weekend so diet is off.
Overall gone from 224.4lbs to 218.8lbs in 18 days. When I eat normally guessing I’ll add 2lbs back on, so probably a loss of 4lbs overall. I look leaner and think got rid of my holiday weight.
I’ll post my average diet later to just see what I have been having calorie wise.
3 Likes
That’s internet heresy. We all know you have to choose to either get bigger or get stronger… they’re mutually exclusive.
3 Likes
Thats my average day, probably hitting around 2000 or just under most days of the week and more at the weekend. It explains why I’ve slowly been feeling crappy. Really need to get my protein up to 250g again and get some more carbs in. Didn’t realise i wasn’t really eating any! Oops
| Protein | Carbs | Fat | Calories | ||
|---|---|---|---|---|---|
| Breakfast | |||||
| 2 eggs | 12.8 | 0 | 9.2 | 132 | |
| Egg whites 150g | 15.3 | 1.65 | 0.75 | 75 | |
| Milk 1 pint 568ml | 19.88 | 14.768 | 8.52 | 215.84 | |
| Intra workout | 2.5 | 15 | 0 | 69 | |
| 10 Snack (post workout) | |||||
| Shake 2 scoops | 42 | 2 | 3.8 | 206 | |
| Lunch | |||||
| Chicken | 42.48 | 0.885 | 1.947 | 187.62 | Or 2 cans of tuna |
| Snack | |||||
| 2 pints of milk | 39.76 | 29.536 | 17.04 | 431.68 | Sometimes chicken instead |
| Dinner | |||||
| 1 portion meat (Chicken) Small | 28.32 | 0.59 | 1.298 | 125.08 | Sometimes beef/ lamb/ pork |
| 1 portion veg | 0 | 0 | 0 | 30 | |
| 1 portion Carbs | 5.6 | 54 | 1.4 | 250 | Rice or potatoes |
| 208.64 | 118.429 | 43.955 | 1722.22 |
3 Likes
You may get more out of leaving protein as is and giving yourself the remainder as carbs/ fats. You’re right on the borderline of too few fats (most diets recommend 0.3g/lb minimum), which will end up impacting protein uptake and hormone regulation. In reality, you could probably drop protein down to 0.8g/lb, but that’s really up to you. Studies show very little difference in benefit over 0.8g/lb BW, but i go with anecdotal experiences of 1g/lb+.
I do high protein because I’m too much of a mental fatass to let those calories be something less filling than protein. You don’t seem to have that issue.
3 Likes
I’m right with @Andrewgen_Receptors on this, especially with your hormonal background. I’d rather see fats get up to .4g per lbs. (I’m incapable of doing the kg conversion…); I think that could be a big impact for you.
1 Like
Having just lost almost 14lb in 6 weeks. High protein definitely makes things easier on the appetite, but the days I only had ~0.7-0.8g/per lb and carbs in it’s place my workouts were way easier, and I don’t want to understate just how much easier. It was black and white.
@rugby_lifting why so much milk? Sack off 1 or 2 of them pints and you could have pretty much what you wanted for dinner. I’ve ended up on around 800-1000calories by the time dinners come around which has made me able to eat whatever the missus cooks in the evening, just make sure it’s meat-heavy. Doesn’t even need to be a lean meat if you have it with a ton of veg, you get some vital fats in then. Make a protein shake with water if you must to replace a pint or two of milk. It’s only a few weeks.
For what it’s worth, my breakfast was similar to yours except i’d have a packet of plain crisps in place of the milk because the carbs (and salt) were essential close to my workout.
@TrainForPain how many grams of fat per stone? 
3 Likes
Thanks @Andrewgen_Receptors @TrainForPain and @cdep89 i’ll try and find some fats and add them in. I assumed all the milk i was drinking was providing enough fats (as milk is really fatting in my head) but alas that’s not the case.
I’m off to google sources of good fats now, could maybe add 2 more eggs in the morning but eggs have quite a few calories in them.
@cdep89 was just using milk as it was easy to take to work and drink while in meetings etc. Just laziness really rather than doing more food prep. Time seems to just fly by at the moment when sorting work, kids, cleaning and tidying the house etc.
3 Likes
Nuts and nut butters work very well, but aren’t very filling.
Fattier meats help too (doesn’t need to be ribeye), but yes eggs are some of the easiest. They’re also very filling as they increase ghrelin secretion (someone’s going to nitpick this and say “qwell ahcktualllee”, but something something ghrelin) which reduces hunger.
Ive been on a kick lately of doing 4 eggs in the morning and 4 at night… has worked pretty well for appetite supression.
^the cashier always gives me weird looks leaving the store with 5 dozen eggs and 10lbs chicken and 1 box of pasta every week, but otherwise no complaints 
3 Likes
The answer, of course, is always 42.
This is absolutely my experience. I am not on the train of “if I’m sore, it’s because I’m not eating 400g of protein.” That’s just not the case for me.
This is what I do too! My dinners are either with my family or work people… nobody wants to be annoying to be around in those situations and I don’t want to have to sprint away from the table so I don’t keep eating when I’m with people I want/ need to be with. Leaving the majority of my calories here is huge.
I know I sound like a shill, but Surge Workout Fuel seriously helps with both above goals:
- I drink coffee on the way to the gym
- SWF while lifting, so then I feel like my carb requirements are satisfied - I’m done with carbs until dinner
- Eggs, egg whites, turkey sausage, and veggies at home
- A salad with a protein (chicken or salmon, depending on who’s buying!) and dressing for lunch
- Whatevs for dinner
My arms are huge and my bloodwork is improved - all KPIs are met.
I think pretty much everything you say has proven on-point, so I have absolutely no reason to question the ghrelin piece.
Fattier meats (I am luck enough to have a farm nearby, so I can be safe on these) and fish seem to satisfy it for me. I don’t stress about some cheese or dressings here or there, so long as I’m not choking down cheeseburgers and fries, and everything seems to work out.
@rugby_lifting to be fair, after that verbal vomit, I haven’t tracked my caloric intake in about a year. I did so pretty consistently for several years before that, however, so I’m pretty comfortable eyeballing.
3 Likes
Week 13/52 21st November
Shoulders and biceps
531 1 rep week
-
Seated BB press
Warm up sets
37kg x 5
42kg x 3
47kg x 9 - very happy with this! -
Lat raises ss with ez curls (1.3m rest)
Lat riases
10kg DBs
X 10
X 10
X 11
X 12 -
Ez BB curls
27kg
X 3 sets of 11 reps -
DB shrugs SS with rear delt
28kg DBs
X 3 sets of 11 reps -
Rear delt fly (1.15m rest)
42kg x
X 20
X 20
X 16 -
Hammer curls (1.15m rest)
15kg DBs (14kg ones were being used and I didn’t want to wait)
X 7
X 9
X 8 -
Rope curls (1.15m rest)
22.5kg
X 25
X 25
X 25
Really rushed today as had lots of admin to do but a really quick and good session. I’ll have to do some core work later when I get home though as I missed that today due to time.
5 Likes
Week 13/52 22nd November
Feel rubbish today. Had an argument with the mrs this morning and just felt deflated all day. I’ve left training until now (evening) which I never normally do.
Really feel like I should just sack it off today but going to push through but will probably change up my accessory work to something meadows and fun.
So let’s begin.
- Squat 531 1 rep week (2m rest)
Warm up sets
80kg x 5
90kg x 3
100kg x 5 just hit the prescribed reps (9,7,5 is mine on the different weeks)
Probably had more but just didn’t care enough to push.
-
Leg extensions reps plus partials (1.3m rest)
20kg each side
X 15 + 8
X 15 + 10
X 15 + 10 -
Bad girl and good girl SS (1.15m rest)
Bad girl
100kg (max on rack)
X 12
X 11
X 10 -
Good girl
100kg (max on rack)
X 12
X 11
X 10 -
Walking lunges ss with toe taps (1.15m rest)
10kg DBs
X 10 with each leg
X 10
X 7 -
Toe taps
X 10
X 6 to full of intra workout shake had to stop to avoid being sick
X 2 reps then had to stop -
DB RDL (1.15m rest)
32kg DBs
X 8
X 8 -
Seated ham curl pump!!! 1.15m rest
54kg x 15
X 13
X 10
Screw calves I’ll do them tomorrow. I’m tired, grumpy and feel just rubbish.
4 Likes
Week 13/52 24th November
This is the best day ever! Chest triceps and my works leaving drinks this afternoon/ evening!!!
Come on!!!
- BB bench 531, 1 rep week (2m rest) no spotter today, working out at 12 and I’m the only person in here right now
Warm up sets
80kg x 5
90kg x 3
102kg x 5 nice reps, last rep was a little slow in the middle portion but I’m happy. Would have gone for 6 if I had a spotter.
-
DB incline (1.3m rest)
28kg DBs
X 10
X 10
X 10 -
Cable fly (1.15m rest)
3 on weight rack
X 14
X 14
X 13 -
Dips (1.15m rest)
X 8
X 9
X 8 -
OH rope tricep extension (1.15m rest)
7 on weight rack
X 11
X 10
X 9 -
Tricep L extensions (meadows) 1m rest
12kg DBs
X 11
X 11
X 10 -
SA cable pushdown SS with toe taps (1.15m rest)
2 on weight rack
X 17
X 15
X 15 -
Toe taps
X 10
X 10
X 8
X 8
Very happy with my 102kg for 5 bench. Just felt good, not lob sides which previous weeks have.
I make sure I stretch my neck properly and also make sure my feet are level as I’ve noticed I naturally seat my right foot back which makes my hips be shoulders all out of line.
Right, shower, chicken and then shed loads of premium dry cider and a midnight taxi home!!!
4 Likes
Had my works leaving so last night (went out around 3 yesterday) and got in at 5 this morning. Feeling rough as, not sure if there is any point in training after that.
No idea what damage I’ve done to my body on a 15hour bender.
3 Likes
Hope it was good fun and you’re not feeling too bad this morning!
I find that taking the hangover day AND the day after that off keeps me on track. Any time I’ve gone out Saturday night and labored through a workout on a Monday it’s been rubbish. Leaving it until Tuesday means I’m way more up for it. Obviously we’re all different but being the wrong side of 30 means 24 hours isn’t anywhere near enough to recover from a big day out on the pop.
1 Like
Agree. You’re not hurting anything by taking a rest day… same cannot be said if you decide to train today though.
Sounds like you had fun
1 Like