Also, work brought a KFC lunch to say thank you for all the hard work we’ve been doing. So I ending up eating a whole 10 piece bucket meal and then a zinger tower burger someone didn’t want.
I’m officially going to have to join the transformation challenge and shed some timber come January!
Making time for the guns!
21st December 23 Broken Wrist Week 12 Creeping Death Week 5 (repeating week 4 though)
Legs - again a really short session, i seem to take so long to do my first exercise it eats into my time so much
HS squat
175kg
x 7 x 7 x 7
Seated Ham curl
65kg x 12
77kg x 10
82kg x 9
85kg x 7
Split squat Drop set of death on SL leg press
85kg x 10
85kg x 10
85kg x 10, 65kg, 45kg, 25kg - Simply horrid!
Calf raises on leg press
105kg
x 10 x 10 x 10 x 10 x 10 x 10
ran out of time for other exercises. In the new year really need to change up my legs sessions.
Maybe try the hamstring curls first to get loose and warmed up for squats. See if that makes them go faster.
22nd December 23 Broken Wrist Week 12 Creeping Death Week 5 (repeating week 4 though)
Welcome to the gun show!
Exercises all supersetted
Incline Curls
12.5kg DBs
x 8 x 8 x 8 x 8
Seated French Press
15kg DBs
x 8 x 8 x 8 x 8
Wall Curls
12kg DBs
x 10 x 10 x 9 x 8
Laying Skull crushers
12kg DBs
x 15 x 14 x 12 x 10
Hammer Curls
14kg DBs
x 10 x 10 x 10 x 10
X cable extensions
2 on cable weight rack
x 10 x 10 x 10 x 8
Scapula Pulls
3 x 10
Lag Raises
x 12 x 10 x 10 x 10
Reverse fly
47kg
x 15 x 12 x 10
Great last workout before Christmas. The gun show was in full flow although i’ll be gutted when the swelling goes away!
To be fair i am supposed to but i like to jump on the squat machine when its free (not sure i need to though). I just seem to take so long to warm up and get through the sets etc. but i’ll definitely get back to doing hammys first next year.
I feel very fat and very unfit!
Not made it to the gym but did an arm workout with my dbs at home yesterday.
Great to get a pump on my very limited with the pair of dbs I had.
Still haven’t decided if I’m going to do another 6 week muscle gain phase or cut. I like how my upper body is looking (nice and full) and I’m making progress on my arms but also getting a bigger stomach so need to just pick a goal.
Maybe do a short sharp mini cut before embarking on next gaining phase? I’m planning on doing at least 12 months of gaining but with 3 week diet breaks interspersed post each template
That sounds like a plan, i’m in!
3rd January 2024 Week 1 Cut - Push
Plan - 3-4 weeks cutting
Didn’t do a template this morning as very unorganised so just did something very Meadows. Will hop back on to Creeping Death 2 for the remainder of my cut though.
HS Chest press
40kg each side
x 8 x 8 x 8 x 7
BB Incline Press
50kg x 8
60kg x 8
70kg x 4
DB Slight incline Press - cluster set (15 seconds rest)
24kg x 10 x 4 x 3 x 2
Machine Fly
68kg x 6
54kg x 8
54kg x 8
Reverse Fly
54kg
x 12 x 11 x 10 x 8
DB Shoulder press - struggled with my stability on these
12kg DBs x 12
15kg DBs x 8
15kg DBs x 6
DB Skull Crushers
10kg DBs
x 12 x 8 x 7 x 8
DB Seated French press
8kg DBs
x 12 x 10 x 8 x 8
Diet today
Breakfast coffee
Post Workout - 2 scoops protein
Lunch 3 eggs & 1 pint of skimmed milk
Afternoon Stack - 2 scoops protein
Dinner - Lamb steaks, rice and veg
I’m ready for a mini cut!!!
My coach recommends this for better nutrient optimization.
Pure bro science here, but i think running a 1 week minicut every 3 weeks of bulking would enhance the bulk and provide a longer runway before getting too fat.
3rd January 2024 Week 1 Cut - Pull
Seated cable row
70kg
x 8 x 8 x 8
Rack chins
x 10 x 8 x 7 x 7
HS seated row
25kg each side x 10
30kg each side x 10
35kg each side x 9
35kg each side x 10
Lat Pull Down
56kg
x 10 x 10 x 10
Hypers
x 12 x 11 x 10 x 10
Leg Raises
x 12 x 12 x 12 x 10
BB Curls
25kg
x 12 x 11 x 10 x 8
Incline Curls
10kg DBs
x 10 x 10 x 10 x 10
3rd January 2024 Week 1 Cut - Lower Body rugby style workout
HS Squat Machine
160kg
x 6 x 6 x 6 x 6
BB RDL
80kg
x 8 x 8 x 7
Single Leg Press
75kg
x 10 x 10 x 10
Calf raises on leg press
105kg x 12
115kg x 12
125kg x 10
Leg Extensions
25kg Each side x 12
30kg Each side x 12
35kg Each side x 11
40kg Each side x 8
I’m currently planless and don’t really know what i want to do in my 3 week cut. I was tempted to do a version of 531 or something but really don’t know anymore what i want.
I’m tempted to do something basic and just push on the main exercise movements:
But i want to train arms more as they only grow when i give them volume so i’d be silly not to do that.
I’m confused on where to go next to be honest.
You’re torn in two directions bro!
You love upper/lower but deep down you know it’s not fulfilling your needs.
You don’t have to be faithful to a training split! Break up with that shit!
Dance with the girl you brought with ya
@FlatsFarmer thats fair. I constantly think I’m not advanced enough to deserve a more traditional BB split and keep thinking as a natural I should train frequency more but you are right it’s not cutting it for me.
@Andrewgen_Receptors good point. I’ll stick to mr meadows programmes in my mini cut.
You’re in your late 30s and you’ve lifted weights for years after a lifetime training for sports. I think you can consider yourself “Advanced.”
Because you’re advanced, you’re good at using your muscles. So it just takes a few sets to blast your muscles and build up “fatigue.” Or to exhaust your “central drive.”
Because you’re old, you can only handle so much “fatigue” in a workout. And once there is too much “fatigue” you can still lift and continue to workout, but there isn’t enough “central drive” to make the sets effective for growth.
So if you do 3 sets for chest, 3 for upper back, 3 for shoulders then 3 for lats shoulders and lats will suffer and there is Zero juice left for arm stuff.
Keep following the hypertrophy focused idea of giving each body part a chance to be “First” in the workout. Or at least let each body part be not fatigued, like doing biceps after chest or triceps after back.
8th January 2024 Week 2 Cut - Push
I went to do a pull workout but apparently my entire gym has moved to pull on Mondays. All of the push equipment was empty, random.
HS chest press
40kg each side
X 8 x 8 x 8 x 7
BB incline Press
50kg x 8
60kg x 6
70kg x 3 and a half reps lol
DB press cluster set (15 seconds rest)
20kg DBs (24s were being used (for rows))
X 12 x 6 x 4 x 4
Fly
54kg
X 10 x 9 x 8
Reverse fly machine
54kg
X 12 x 11 x 10 x 10
HS shoulder Press
40kg each side x 8 x 5
35kg each side x 6
30kg each side x 6
DB skull crushers
10kg Dbs
X 15 x 12 x 12 x 10
Seated DB French Press
8kg DBs
X 10 x 7 x 7 x 7
Good session but feeling a little empty in my cut. I’m happy though with what I’m doing.
This is awesome stuff!
9th January 2024 Week 2 Cut - Pull
Seated Cable Row 1.3m rest
70kg
x 8 x 8 x 8 x 8
Rack Chins 1.3m rest
x 10 x 9 x 7 x 7
HS Chest supported Row 1m rest
32kg Each side
x 10 x 10 x 10 x 8
Lat Pull Down Wide 1m rest
56kg
x 10 x 11 x 10
Hypers 1m rest
10kg x 10
5kg x 10
0kg x 10
0kg x 9
Leg Raises 1m rest
x 13 x 11 x 10 x 10
BB Curls 1m rest
30kg
x 8 x 8 x 6
25kg x 8
Incline DB Curls 45 seconds rest
10kg DBs
x 10 x 10 x 10 x 10
Another session that felt good. Did feel a little under powered after the first two exercises. Rack chins seem to take a lot out of me but i’m going to stick with those this whole year i think and really sort my pull up game out!