Thank you for this. I’ll see how she takes the advice.
28th August week 1
Back from holiday, had an amazing two weeks away with the family. Didn’t get a chance to actually go topless once on holiday as Northumbria and Scotland were warm but not too warm, glad of all the hrs work I put in to prepare for holiday
In all seriousness, I’m really happy with my progress from last year. I feel great and look better than I ever have I think.
I’ll coast for this week but thinking I’ll do a 3 month bulk but really look at only have excess calories around my workout times and then lower calories on other days to equal things out. I’ll write more about this at some point but I’ve messed up my bulks a few times so really going to plan this one out more rather than just eating everything in sight.
Anyhow todays workout.
-
DB bench
42kg DBs x 6 (5-9 target)
38kg DBs x 8 (10-12 target) -
Seated rope row
77kg x 9 (5-9 target)
70kg x 12 (10-12 target) -
HS incline
35kg each side x 9 (5-9)
30kg each side x 12 (10-12) these sets both felt too light. -
Lat pull down
77kg x 9 (5-9 target)
70kg x 8 (10-12 target) -
Lat riases (10-15 target)
6kg DBs
x 15
X 15 -
Palms up db bicep curls(10-12 target)
14kg DBs
X 12
X 8 -
DB French press (10-12 target)
16kg DBs
X 12
X 10 -
Bicep pump curls
10kg DBs x 15
8kg DBs x 20
8kg DBs x 15 -
Tricep metal bar Pushdowns - pump style
10 on weight rack
X 17
X 16
X 11
Good to see you back dude! I gave up on ever wanting to be less than 15% when I realized the only time I take my top off is in my own house lol.
Don’t recommend that. The plan is to profit from muscle protein synthesis all week long, and you want your muscles to be as full as possible to perform as best as you can in the gym. You’re better off trying to dial in the surplus to try and gain just 1-2lb/month. 0.25-0.5lb/week. This would keep fat gain minimal allowing you to bulk for a long time, and any excess you do gain you have the experience to know you can shed it off quickly.
C.Thib has recently spoken about having 1 lower-calorie day a week to allow him to be more free with his eating the rest of the time, but also says he can get away with it because he’s very advanced with not much muscle mass left to gain anyway. Guys like us who have a long way to go are better off seeking slow, consistent, long-term gains over trying to manage 2 goals.
I’m dealing with this very thing right now. We both need to try hard to not let getting leaner make us be afraid of the bulk, but to use the diet experience to be patient with a slight surplus and let this stuff happen as it should.
Agree with not dropping calories too low on non gym days. Maybe a better option is to just increase the carbs a LITTLE on your post training meals.
29th August 23 Week 1 JP Lower 1
-
Squat machine thing
140kg x 8 (5-9 target)
120kg x 10 (10-12 target) -
BB RDL
100kg x 8 (5-9 target)
80kg x 10 (10-12 target) -
Leg extensions
20kg each side x 15 (10-15 target)
20kg each side x 13 (10-15 target) plus 14 partials -
Abs - laying leg raises
x 12
x 10
x 8 -
Single leg calf raises
x 12
x 12
x 12 -
Glute re-hab
3 sets of hip circles and kickouts
Was very tired this morning (as this was my first early morning session back before a day at work). I made so many mistakes today. Racking weights incorrectly, forgetting to put the belt on, putting incorrect weights on each side of the bar. Had a mare but workout went ok when i finally woke up.
Will respond later to the diet comments above.
31st August 23 Week 1 JP Upper 2
Jordan Peters training.
-
BB Incline
70kg x 9 (5-9 target)
60kg x 10 (10-12 target) -
HS Row
35kg each side x 9 (5-9 target)
35kg each side x 12 (10-12 target) -
Chest press - flat/decline
25kg each side x 12 (5-9 target)
25kg each side x 12 (10-12 target) -
HS Pullover machine
35kg each side x 12 (5-9 target)
35kg each side x 12 (10-12 target) -
DB Upward Row
18kg DBs x 9 (5-9 target)
16kg DBs x 12 (10-12 target) -
Cable bicep curls
6 weight x 8 (5-8 target)
5 weight x 12 (10-12 target) -
Cable OH tricep extensions
6 weight x 8 (5-9 target)
5 weight x 12 (10-12 target) -
Hammer curls - pump style
9 weight
x 20
x 15
x 14 -
Cable tricep cross body extensions - pump
3 weight
x 18
x 15
x 14
Dropped quite a few reps overall since holiday but expected that. Happy with my plan though and happy to be back, rugby training tonight in the terrible weather but i’m sure i’ll love it.
So initial diet plan is as follows @simo74 @cdep89
Protein | Carbs | Fat | Calories | Unit | ||
---|---|---|---|---|---|---|
Pre workout | Black Coffee | |||||
Pre workout | Shake | 21 | 1 | 1.9 | 103 | 1 scoop |
Pre workout | Scoop oats | 5.5 | 36 | 4 | 207 | 2 scoops |
Workout | ||||||
Post Workout | Shake | 42 | 2 | 3.8 | 206 | 2 scoop |
Post Workout | Creatine | |||||
Post Workout | Slice Brown Bread | 9 | 34 | 2.4 | 206 | 2 Pieces |
Lunch | Chicken Breast | 42.48 | 0.885 | 1.947 | 187.62 | Large Breast |
Lunch | 100g Basmati rice | 2.8 | 27 | 0.7 | 125 | |
Lunch | Omlett | 19.2 | 0 | 13.8 | 198 | 3 eggs |
Dinner | Dinner allowance Meat | 52 | 0 | 28 | 462 | Double meat |
Dinner | Dinner allowance Veg | 250 | ||||
Dinner | Dinner allowance Carbs | 10 | 90.4 | 10 | 428 | |
Supper | Protein Yogurt | 22 | 33.6 | 1 | 164 | |
226.0 | 224.4 | 67.6 | 2536.6 |
I’ve tried to make sure i getting complex carbs in before my workout and simple carbs after (following on from articles on here), although unsure if they are the best choices of those. If i’m following this and then it puts me around maintenance but with little snacks and extras i’ll be just into a surplus. I’ll see how this goes for a month or so and then reassess.
The aim here is to add mass but slowly and not get too fat too quickly. I’m well aware though that i’m really far off my potential so need to probably bulk leanly for a year or so.
This is my first stab at my new diet so open to comments. The post workout meal is eaten while driving to work so has to be something quick and that can be eaten while driving (such is life).
I am by no means an expert in diet. At my age Abs are a memory . The numbers look good. You could maybe up the protein a little and drop a few carbs especially if you are going to up the intensity to build some muscle.
Only comment i would make is whether you can drop one of the shakes and have more real food. I know that can be hard based on timing and convenience. Maybe 5 hard boiled eggs in a tub that you can eat in the car. If you were set in having simple carbs with that then just eat a banana.
With your night time yogurt, consider just using Greek yogurt and mixing a scoop of protein powder in it. Hi protein yogurt tends to be expensive and isn’t usually that high protein.
Plan looks solid though mate.
1st September 23 Week 1 Lower 2 - Rugby training session today
Just wanted to do an old school rugby gym session today so i did. The squats and RDL took about 45m which is crazy. I don’t remember them taking that long previously.
-
Squat machine 2m rest - power reps (slow lower, a pause and then fast up)
140kg
4 sets of 6 reps -
BB RDL 2m rest - normal reps
100kg
3 sets of 6
1 set of 3 -
Dip machine leg raises
x 14
x 13
x 12
x 11 -
Glute/ Hip rehab
4 sets of:
Leg circles
Bird dog - leg push outs
Single leg glute bridge
I hurt my hip/ calf last night at rugby and was going to do some hops today but couldn’t do one one hop on my right hop due to the pain.
Diet looks very similiar to what I like to do when I’m actually paying attention. If you need to adjust, personally, the oats would kill me in the morning and you’re having enough carbs at dinner to drop them. I think you’ve got yourself a rock solid template here.
happy cake day
4th September 23 Week 2 Upper 1 - JP Upper 1
- DB Bench
42kg DBs x 7 (5-9 target)
38kg DBs x 9 (10-12 target)
2.Seated Cable Row
84kg x 9 (5-9 target)
77kg x 10 (10-12 target)
-
HS Incline Machine press
37kg each side x 9 (5-9 target)
32kg each side x 10 (10-12 target) -
Lat Pull Down
77kg x 9 (5-9 target)
70kg x 10 (10-12 target) -
Lat Raises
7kg DBs x 15 (15-20 target)
7kg DBS x 15 (15-20 target) -
Palms up DB curls
16kg DBs x 7 (5-8 target)
14kg DBs x 10 (10-12 target) -
DB French press
18kg DBs x 8 (5-9 target)
16kg DBs x 12 (10-12 target) -
Hammer DB pump curls
8kg DBs
x 20
x 20
x 20 -
Tricep metal
9 on machine
x 20
x 16
x 13
Great feeling session this morning although my left forearm feels pulled a little from some gardening at the weekend. It was fine when rowing but bicep curls hurt a bit.
Now to eat!!!
5th September 23 Week 2 Lower 1 - JP Upper/Lower
-
Squat machine
140kg x 9 (5-9 target)
120kg x 12 (10-12 target) -
BB RDL
100kg x 9 (5-9 target)
80kg x 12 (10-12 target) -
Leg extensions
22kg Each side x 15 (10-15 target)
20kg Each side x 15 (10-15 target) -
Laying leg raises
x 12
x 10
x 8
x 7 -
Glute rehab - 4 rounds of 10 reps
Hip circles
Kick outs
Single leg glute raises
Happy with that session. Loving the squat machine, i feel it all in my quads and glutes. Hopefully it will keep my injury free as well!
Hell yeah! Keep remembering that! I do that sometimes, where I’ll find a form or movement that feels awesome. Then I’ll work it for awhile, be pain-free, and decide that means I need to go back to the version where I can move the most weight (or use a straight bar or whatever), and then lo and behold I start getting beat up again. So I guess I’m just double-tagging this as a highlight for future @rugby_lifting!
I was literally thinking today that maybe i should try normal back squats again as things were feeling good. Glad you wrote this.
Its a bit of pride that makes me think i need to back squat, when in reality the squat machine (i really wish i knew its correct name) feels better, gives me a better mind muscle connection and doesn’t hurt my back while still loading some decent weight. Why would i change it.
Extra arm and chest workout today pumping up 20 new rugby balls from scratch. It took 1.3m per ball (at a quick pace) taking me a total of over 30 minutes with a horrendous pump and a feeling that my chest and arm might explode!!!
7th September 23 Week 2 Upper 2 - JP Upper/Lower
Working in Manchester today so i had less rest than normal but didn’t seem to affect me which is good.
-
BB Incline Press
70kg x 9 (5-9 target)
60kg x 12 (10-12 target) -
HS Row
40kg Each side x 10 (5-9 target)
35kg Each side x 10 (10-12 target) -
Weighted Dips
20kg x 7 (5-9 target)
10kg x 10 (10-12 target) -
HS Pulldown Machine
40kg Each side x 9 (5-9 target)
35kg Each side x 12 (10-12 target) -
DB Upright Row
20kg DBs x 7 (5-9 target)
18kg DBs x 10 (10-12 target) -
Cable Curls
7 weight x 7 (6-8 target)
6 weight x 10 (10-12 target) -
Cable Overhead Tricep Extensions
6 weight x 8 (6-8 target)
5 weight x 12 (10-12 target) -
Hammer rope curls - pump
9 weight
x 14
x 12
x 11 -
Cross body tricep extensions - pump
3 weight
x 17
x 15
x 12
Great session again, love being able to eat more and really feeling massive and pumped right now (probably don’t look it but i feel it so who cares).
I’m probably working round with my lats flared and looking like an idiot!
How are you going with diet mate, getting good food in ya ?
Good thank you. I cut the oats down in the mornings but have otherwise been pretty consistent.
The only issue i ahve is that my family dinners in the evening can vary wildly so sometimes i having another snack later on if i’ve had a smaller dinner but most of the time it a big big eat.
Although saying that i was out drinking on a works do last night and have missed the gym today, eaten rubbish and got no sleep. Other than that all is fine thank you.
The rugby world cup starts tonight so i’m buzzing for that!!!
11th September 23 Week 3 Upper 1 - JP Upper/Lower
-
DB flat press
42kg DBs x 5 (5-9 target)
38kg DBs x 9 (10-12 target) -
Cable seated row
84kg x 9 (5-9 target)
77kg x 10 (10-12 target) -
HS incline press
37kg each side x 9 (5-9 target)
32kg each side x 12 (10-12 target) -
Lat pull down
77kg x 9 (5-9 target)
70kg x 8 (10-12 target) -
DB lat raises
8kg DBs x 15 (10-15 target)
8kg DBs x 15 (10-15 target) -
DB curls
16kg DBs x 8 (6-8 target)
14kg DBs x 12 (10-12 target) -
DB French press
20kg DBs x 7 (6-8 target)
18kg DBs x 8 (10-12 target)
Didn’t have a great session this morning but the reason is wholly mine. I went to a wedding in Huddersfield on Saturday, had about two hours sleep and my diet consisted on beer, red wine and scotch.
Sunday I didn’t really eat better and didn’t sleep well so this morning has been hard and I didn’t really feel it. Onwards and upwards this week though and I’m playing rugby this Saturday finally!