Illness strikes. Kids ill, wife ill, i’m ill. Fever, temperature and chesty cough.
Not going to get my home workout in today.
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feel better soon
Still ill, had an entire ill household this weekend. Off work today as I’ve still got a massive fever, real chest it cough and feel like a bag of dicks.
This is the worst I’ve been ill in years.
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Vitamin D, fluids, and as much rest as you can manage.
Bro science opinion: also use curcumin (micellar preferred)
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28th November 2024 Week 44 - Upper Session B - Rest Pause (gaining week 8)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
So went back to work yesterday and decided i’d go back to the gym today. Was very tired and took longer breaks but got it done and had a good session.
-
Slight incline smith bench
74kg x 10 (RP x 4 x 3 x 3) -
HS lat front pulldown
45kg each side x 10 (RP x 4 x 4 x 4) -
HS Shoulder Press
50kg Each side x 11 (RP x 3 x 3 x 3) -
HS seated row single arm
55kg x 12 (RP x 4 x 3 x 3) -
Cable lat raises - single arm
20kg x 12 (RP x 4 x 4 x 3) -
Incline Curls
16kg DBs x 12 (RP x 4 x 4 x 3) -
Tricep extension machine
x 12 (RP x 5 x 4 x 4)
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29th November 2024 Week 44 - Leg Session B - Rest Pause (gaining week 8)
I did a leg session at home today, lots of core and glute work in there. Still not 100% and can’t wait for the weekend to get some rest.
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2nd December 2024 Week 45 - Upper Session A - Rest Pause (gaining week 9)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
HS Chest press
52.5kg each side x 8 (RP x 3 x 2 x 2) -
Lat Pull Down
91kg x 6 (RP x 3 x 3 x 3) -
Viking Press
63.5 x 10 (RP x 3 x 3 x 3) -
Cable Row
98kg x 6 (RP x 3 x 3 x 3) -
Pec Dec
80kg x 12 (RP x 3 x 3 x 2) -
Tricep rope bent over extension
12 weight x 10 (RP x 3 x 2 x 2) -
Hammer curls
20kg DBs x 8 (RP x 3 x 3 x 3)
Lost reps on both back exercises and hammer curls today. Not feeling 100% but this morning i could not get any mind muscle connection, felt like every rep was through my arms. Didn’t do anything different in warm up so maybe just a tired back after the weekend.
Tempted to lower weights next week but i’ll see. Feeling really good that i’ve added reps or weight on nearly every exercise nearly every week single i started this rest pause cycle. Happy with my progress.
Machines are easier for me to progress on.
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3rd December 2024 Week 45 - Lower Session A - Rest Pause (gaining week 9)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Mobility Work
Cossack Squats
Hip CARS
SL RDL
Clam Shells
Glute Raises -
Trap Bar Squat
118kg x9
118kg x 4 -
Hamstring Curl
82kg x 10 (RP x 4 x 3 x 3) -
Calve raises
85kg x 9 (RP x 5 x 5 x 5) -
Cable ab raises
16 weight x 15 (RP x 5 x 4 x 4) -
Lunge
10kg DBs x 2 sets of 20 reps (10 per leg)
So i lost reps on back yesterday and today i lost reps on trap bar squats. Need to see if that’s me still recovering from being ill or if i’ve hit a wall after 9 weeks of intense rest pause training.
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My unsolicited opinion is that you should wait until next week and monitor performance.
If you still underperform / regress, then changing up exercizes wouldnt be a bad call.
Per DC, if you do not progress 2 sessions in a row on a certain lift, it’s time to replace the lift with something similar.
DC also takes a while (2 weeks) to hit the same exercises twice as its [A1 B1 A2, B2 A3 B3, Repeat].
Another train of thought is that beating the logbook is unnecessary so long as you’re still reaching failure.
Over long periods of time, you’ll still increase performance, but not necessarily beat the logbook session to session.
*These are both HIT axioms, and I’m not sure that either are wrong. Do with that as you will.
I use straps when this happens. Ill also start by working biceps sometimes.
Hard for biceps to move the weight if you’ve already murdered them 
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Cheers for the thoughts, always appreciated. This session i didn’t actually use my straps as i lost one so need to order some more. Will digest the rest after next weeks training and see how it goes.
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5th December 2024 Week 45 - Upper Session B - Rest Pause (gaining week 9)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Smith slight incline bench
74kg x 12 (RP x 4 x 3 x 3) -
HS Lat pull down machine
45kg Each side x 12 (RP x 3 x 3 x 3) -
HS Shoulder Press
50kg Each side x 12 (RP x 4 x 3 x 3) -
HS Seated Chest Supported Row
57kg Each side x 8 (RP x 3 x 3 x 3) -
Cable lat Raises - single arm
25kg x 8 (RP x 5 x 4 x 4) -
Incline DB Curls
17.5kg DBs x 8 (RP x 4 x 3 x 3) -
Tricep extension machine
6th big whole on weight rack x 12 (RP x 4 x 4 x 3)
Good session and increased weights/ reps on everything. Hopefully the other sessions were just a blip. I did eat a lot more since Tuesday though so maybe that’s helped a little.
I probably need to go back and track my increases from week 1 to now as i’m quite impressed (no one else maybe be though) but using more machines I’ve definitely been able to use progressive overload in a more consistent manner. This makes me think that my stabilisers are the weakness in a few areas (which would probably make sense considering my rugby injuries).
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9th December 2024 Week 46 - Upper Session A - Rest Pause (gaining week 10)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
HS Chest press
52.5kg x 9 (RP x 3 x 2 x 2) -
Lat Pull down neutral wider grip
84kg x 12 (RP x 4 x 3 x 3) -
Viking press
63.5 x 11 (RP x 4 x 3 x 3) -
Seated Cable row
98kg x 9 (RP x 3 x 3 x 3) -
Pec fly machine
82kg x 10 (RP x 4 x 3 x 3) -
Hammer Curls
20kg DBs x 11 (RP x 4 x 3 x 3) -
Bent over tricep rope extension
12 weight on rack x 12 (RP x 2 x 2 x 2)
Was supposed to play rugby this weekend but got called off due to the pitches being flooded. Was gutted and had rested Friday and fully carbed up in the morning before the game got cancelled.
Back felt good to today, got the reps i wanted and really felt it in my lats. I used a slightly different grip which helped. Looks like our continue this made up programme for a bit longer. I’m rather enjoying it to be honest and feeling big (might not be looking it but feeling it).
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Felling big is all that really matters. #gymlife
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10th December 2024 Week 46 - Lower Session A - Rest Pause (gaining week 10)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Mobility Work
Cossack Squats
Hip CARS
SL RDL
Clam Shells
Glute Raises -
Trap Bar Squat - straight sets to failure 2m rest
118kg x 12
118kg x 6 -
Hamstring Curl
82kg x 11 (RP x 4 x 3 x 3) -
Calve raises
85kg x 10 (RP x 5 x 5 x 4) -
Cable ab raises
17 weight x 11 (RP x 4 x 4 x 4) -
Lunge
10kg DBs x 2 sets of 20 reps (10 per leg)
Good leg session today. Its definitely mind over matter on the trap bar squats. Still struggling to catch my breath without a coughing fit from being ill which is very frustrating.
Would love to get a hinge back into my workout but just seem to hurt my back every time i try. Physio said my hips twist as my right side doesn’t have the mobility my left does.
Also physio said I’ve got slight bicep tendinitis, I’ve felt a nagging pain there from a rugby knock a few weeks ago but been ignoring it.
I’m still going to ignore it and hope it goes away lol.
5 Likes
12th December 2024 Week 46 - Upper Session B - Rest Pause (gaining week 10)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Slight incline smith Bench
76.5kg x 10 (RP x 3 x 3 x 3) -
HS Lat pull machine
47kg each side x 10 (RP x 4 x 4 x 3) -
HS shoulder press
52kg each side x 8 (RP x 3 x 3 x 3) -
HS seated row
57kg each side x 9 (RP x 3 x x 3 x 3) -
Tricep extension machine
nearly the entire weight rack x 12 (RP x 4 x 3 x 3) -
Incline bicep curls
17.5kg DBs x 9 (RP x 4 x 3 x 3) -
cable lat raises
25kg x 9 (RP x 3 x 3 x 3)
New PRs and weights being hit in nearly every session after my little blip of being ill. Really happy and enjoying gaining weight, i’m probably getting near the end of a ‘gaining’ phase but the xmas break should be a natural break and gap.
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13th December 2024 Week 46 - Extra Session (Gaining week 10)
Just an extra little session today.
Set 1
4 x 250m row sprints with 1.3m rest
Then 3 minutes rest
Set 2
6 x 30 seconds row sprints (with 30 seconds rest)
Set 3
Bad girl machine slow controlled reps with 3 seconds pause at top
50kg x 3 sets of 10
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16th December 2024 Week 47 - Upper Session A - Rest Pause (gaining week 11)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
HS Chest press
52.5kg each side x 10 (RP x 3 x 2 x 2) -
Lat pull down neutral grip
91kg x 8 (RP x 3 x 3 x 3) -
Viking Press
63.5kg x 12 (RP x 3 x 3 x 3) -
Cable Row
98kg x 10 (RP x 3 x 3 x 3) -
Pec Dec
82kg x 12 (RP x 3 x 3 x 3) -
Hammer Curl
20kg DBs x 12 (RP x 3 x 3 x 3) -
Tricep rope extension
13 weight x 7 (RP x 3 x 3 x 2)
Had some terrible sleep last night, just lay awake stressing about all the stuff I’ve got to do at work before x-mas and at home. I should have just got up and written a to do list as i’d probably of gone back to sleep after that. But alas i just lay awake until about 3 then had to get up for work at 6.
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17th December 2024 Week 47 - Lower Session A - Rest Pause (gaining week 11)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Mobility Work
-
Trap Bar Squat - two all out sets
123kg x 10
103kg x 10 -
Seated Hamstring Curls
82kg x 12 (RP x 4 x 3 x 3) -
Standing Calve raises
85kg x 11 (RP x 5 x 5 x 5) -
Cable ab crunches
17 weight x 12 (RP x 5 x 4 x 3) -
Lunges straight sets
12kg DBs 2 sets of 20 reps (10 on each leg)
4 Likes
19th December 2024 Week 47 - Upper Session B - Rest Pause (gaining week 11)
Rest Pause - 8-12 rep target on main set, 3 rest pause sets, 25 seconds rest between mini sets. 3 minutes rest between exercises (2m on isolation ones).
-
Slight incline smith bench
76.5 x 12 (RP x 3 x 3 x 3) -
HS lat pulldown machine
47kg each side x 12 (RP x 4 x 4 x 3) -
HS Shoulder Press
52kg Each side x 9 (RP x 3 x 3 x 3) -
HS seated row
57kg each side x 10 (RP x 3 x 3 x 3) -
Incline DB curls
17.5kg DBs x 10 (RP x 3 x 3 x 3) -
Tricep extension machine
8th big hole x 9 (RP x 4 x 3 x 3)
Got my words do tonight in Birmingham, this will be my first proper drink out in a long time. Looking forward to relaxing but not looking forward to the drinking effecting my recovery and i’m playing rugby this weekend!
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It’s only as messy as you choose to allow it to be, maybe drink lower % drinks, shandy or bottles and alternate between an alcoholic drink and alcohol free - the beers are so close these days you won’t notice and most people around you probably wouldn’t either.
I doubt you’ll enjoy the night any less by doing the above, you’ll still relax, you’ll remember more of it and be in better shape for rugby and training!
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