I went down to the game with my lad, I had about 6 pints but throughout the day though but didn’t eat too badly (although more carbs than normal).
Diets been not brilliant recently though! You enjoy the weekend of rugby?
2 Likes
I’m Welsh, what do you think? 
England vs Scotland was a great game though!
oooooo, sorry about that. Twickenham was electric and not a great result for us but such a good game. Guess we’l not talk about the England wales game though.
Week 24/52 6th February
Pull/Push/legs/Upper
Push session - focus on mechanical tension, triple progression
- BB Bench (2m rest)
80kg
x 8
x 8
x 8
Started lighter so i can progress each week for a bit hopefully using triple progression.
-
incline DB bench - 2m rest
24kg DBs
x 12
x 12
x 12 -
OH DB Press - 2m rest
22kg DBs
x 8
x 8
x 8
A little circuit with 1.3m rest after each round
-
lat riases
8kg DBs
x 15
x 15
x 12 -
Tricep bar pushdowns
12 on weight rack
x 15
x 15
x 12 -
Ab work - laying leg raises
x 10
x 10
x 9
x 7
Good session but my right shoulder had no stability the whole workout, not feeling great but probably just slept on it funny.
3 Likes
AKA the battle for 4th place.
1 Like
How do we keep getting this wrong?
I’ve got a new pillow today, literally don’t understand how i can go to sleep fine and wake up with horrendous doms in my right shoulder/trap. makes no sense!
1 Like
That’s funny because I did the exact same thing. I’ve got two nights on it - one I slept well, the other not at all, but neither ruptured a cervical disc.
1 Like
Weight loss just isn’t moving right now. Think the meals out with the families etc. are ruining my weight loss. I struggle when i got out to really not smash the food. Its just a busy time, mine and my wife’s birthday, our wedding anniversary, valentines day, in laws birthdays and 6 nations! Lots of meals out and drinks etc.
Edit: Also how the heck have i remained at exactly 219.2lbs for so many days!
4 Likes
If it was just a freak week then just label it as that and continue with what you were doing. Diet breaks at maintenance or even a slight surplus can actually be a GOOD thing. For a lot of people it makes long-term adherence easier because you know you’ve got that week coming. I’ve heard a lot of coaches say it can resensitize you to fat loss, too.
If meals out and drinking is something you fear is gonna happen a lot then I gotta be blunt, you need to find ways to mitigate it. Jacket potato instead of chips, no peppercorn sauce on the steak, no cheese on the burger, no salad dressing, etc. That type of thing goes a long way.
Beer is the devil when it comes to cutting. It adds up so quickly and you use up all the carbs that should be fuelling your workouts on empty calories that make you feel like shit.
I get super meticulous with this stuff. On my last cut I remember being irrationally peeved with the missus because she cooked me a 750 calorie pie with only 20g of protein in it (what an ungrateful oaf). I was desperate to eat it all. What I did was take the top layer of the pie off and added some chicken breast. I still got to enjoy the awesome flavours of the pie but avoided some of the unnecessary high-calorie pastry macros and instead got closer to my protein intake. I know it sounds stupid but the overall meal was still satisfying and I didn’t feel like I had missed out.
2 Likes
So had my doctors appointment today with the urologist and it went pretty badly. They said my test results were all in the normal ranges and the issues must all be in my head (i could have smashed his head through a window at that point). But to check they’ve now booked for more blood tests to see.
Very frustrating from the health service.
1 Like
Week 24/52 9th February
Pull/Push/legs/Upper
Legs session - focus on mechanical tension, triple progression
-
Hack squats, went slowly and proper ATG today 2m rest
Warm up sets
60kg x 8
X 8
X 8 -
Smith machine RDL (2m rest)
50kg
X 6
X 6
X 6 -
Leg extensions (1.3m rest)
30kg each side
X
X
X -
Good girl/ bad girl
100kg
X 12/ 10
X 10/ 10 -
Hip thrust machine
42kg
X 12
X 12
X 12
Feels more like a ladies bum workout than what I’m used to but it doesn’t hurt my back.
4 Likes
Same boat, man; sometimes life is just kinda in the way and I’m not disciplined enough to deal with it.
Sign me up!
Disclaimer: Didn’t read the rest of the post
1 Like
Week 24/52 10th February
Pull/Push/legs/Upper
Upper session - focus on mechanical tension, triple progression
-
Fly and reverse fly superset - (1.3m rest)
Fly
61kg
x 11
x 11
x 10 -
Reverse fly
47kg
x 12
x 11
x 11 -
Weighted Dips (1.3m rest)
20kg x 8
x 7
x 6 -
Rack chins x 10
normal chins (palms in) x 6
Normal chins x 4/ then 4 lowers -
Hammer curls
14kg DBS
x 10
x 10
x 10 -
Single Arm Cable Trciep extensions
15kg x 12
20kg x 12
20kg x 12 -
DB French press
12kg DBS
x 12
x 12
x 10 -
Preacher curl
Didn’t do
So this morning was a mess. Had my blood test fasted first thing. Then went home, ate some porridge and then went straight to the gym. Felt soooo sluggish and my right arm ached the whole session from the blood tests this morning.
Got the workout done but didn’t really feel it (although got a great pump on).
2 Likes
Week 25/52 13th February
Pull/Push/legs/Upper
Pull session - focus on mechanical tension, triple progression
-
1 arm row (2m rest)
Warm up sets
40kg DB
x 8
x 7
x 7 -
Lat Pull down (2m rest)
80.4kg
x 7
x 7
x 7 -
Straight arm pushdown (1.15m rest) SS with hyper extensions
45kg
x 15
x 12
x 12 -
Hypers
x 10
x 10
x 10
x 10 -
Shrugs (1.15m rest)
26kg DBs
x 12
x 12
x 12 -
abs - ran out of time, will do these at lunch
Added some good reps this session, thinking my lack of a proper calorie deficit is helping this.
5 Likes
Week 25/52 14th February
Pull/Push/legs/Upper
Push session - focus on mechanical tension, triple progression
-
BB Bench - 2m rest (6-8 target reps)
82.5kg
x 8
x 8
x 8 -
Incline DB press (2m rest) (10-12 target reps)
25kg DBs
x 10
x 10
x 10 -
DB OH Press (2m rest) (6-8 target reps)
22kg DBs
x 8
x 8
x 8
Mini Circuit with 1.3m rest in between total sets
4. lat raises (10-15 target reps)
8kg DBs
x 15
x 15
x15
-
Tricep bar pushdowns (10-15 rep target)
12 on rack
x 15
x 15
x 15 -
Leg raises laying
x 10
x 10
x 9
x 9
On a positive note, the massive power lifter in the gym asked me…yes me to spot his 4 plate a side bench!!!
He also said to me afterwards (which made me chuckle),
’ you obviously aren’t on gear’ but ‘you don’t seem to struggle to add muscle mass’
So a good morning for my ego!
5 Likes
Week 25/52 16th February
Pull/Push/legs/Upper
Legs session - focus on mechanical tension, triple progression
-
Hack Squat - 2m rest
warm up sets
65kg
x 8
x 8
x 8 -
Smith machine RDL - 2m rest
80kg
x 8
x 8
x 8 -
Leg extensions (1.3m rest)
30kg each side
x 12
x 11 -
Good Girl/ Bad girl combo
Good girl
100kg
x 12
x 10 -
Bad Girl
100kg
x 10
x 10 -
Hip Thrust machine - 1.3m
45kg
x 12
x 12
x 12 -
Single leg calf raises on the floor.
My right calf was soooo much weaker than my left side. I got 12 with my left and 3 with my right. I’ll probably focus on trying to strengthen my right calf for a little bit in most days (if i remember).
4 Likes
Week 25/52 17th February
Pull/Push/legs/Upper
Upper session - focus on mechanical tension, triple progression
-
Pec Dec SS with Reverse fly - 1.3m rest
Pec Dec
61kg
x 12
x 11
x 11 -
Reverse Fly
47kg
x 12
x 12
x 12 -
Dips - 1.3m rest
20kg x 8
20kg x 7
20kg x 7 -
Rack Chins (palms facing) 1.3m rest
x 10
x 10
x 7 -
Hammer Curls SS with tricep cable extensions - 1m rest
Hammer curls
16kg DBS
x 8
x 8
x 10 -
Tricep extensions single arm cable
20kg x 12
20kg x 12
20kg x 20 -
DB Curl SS with DB French press - 1m rest
DB Curl
10kg dbs
x 10
x 10
x 10 -
DB French Press
12kg DBs
x 12
x 12
x 10
Feeling massively pumped after that. IF i could hold my upper body pump all day long i’d probably be 99% happy with how i look (for now).
Still gaining strength on most lifts which is nice even in a deficit, i’m sure this won’t last forever.
1 Like
Overall weight loss is moving again, i basically picked a day i was at work in London (so super busy travelling and working) and didn’t eat all day until the evening where i had a normal dinner. I’ve made some of the change @QuadQueen recommended as well (thank you) but am still trying to match your recommendations to my lifestyle and habits.
I originally only wanted to do an 8 week cut which would be next weekend (which coincides with my bday weekend) but now i’m not sure. I’m still not ‘lean’ or as lean as i’d like to be but at the same time i want to spend more time building muscle.
I’m 25 weeks into my 52 week programme of wanting to be hench, swole, beefy, a unit and i’m aware that the more time i spend cutting the less time i’ve got to smash the weights. Either way another week done and now for a nice cup of tea.
6 Likes