14th October - 6 Week gaining phase Week 1/6 - Pull & Hammys
Weighted Chins
8.75kg x 3 sets of 3 reps
Seated cable Row
84kg x 12 x 10
77kg x 10
70kg x 10
Lat Pull Down
84kg x 5
70kg x 10
63kg x 10
56kg x 10
Bicep Cable curls
6 weight x 10
5 weight x 10
Seated Hamstring curls
84kg x 8
77kg x 8
70kg x 8
Bosh!!!
How’d that feel?
Smooth to be honest. Keeping it to 3 reps means that all 9 reps in total are 100% on form. I’ll keep increase the weight each week as long as i keep my form. Excited to get to 10kg then work up to 20kg!!!
Awesome, hopefully after a few weeks you see the difference in going after volume.
16th October - 6 Week gaining phase Week 1/6 - Upper Body
DB Slight Incline Press
44kg DBs x 7
40kg DBs x 8
HS Seated Row
55kg each side x 10
50kg each side x 10
Weighted Dips
20kg x 8
10kg x 10
Chins
x 6
x 6
Ab Machine
45kg x 12 x 10 x 8
17th October - 6 Week gaining phase Week 1/6 - Arms
Tricep cable pushdowns
6 weight 4 sets of 12 reps
Cable curls
6 weight 4 sets of 12 reps
Skull Crushers
20kh DBs x 8
15kg DBs x 12 x 12
Concentration curls
17.5kg x 8
12.5kg x 10 x 10
Diamond incline push ups
x 16 x 13 x 13
Incline curls
12kg DBs x 8
10kg DBs x 12 x 10
Full bro day complete, hopefully won’t affect rugby too much tomorrow. Going to do some big eating today as I’ve pushed the volume this week. Although also consensus i don’t want to gain too much weight too quickly (again).
20th October - 6 Week gaining phase Week 2/6 - Push and Squats
HS Chest Press
52kg each side x 9
47kg each side x 8
42kg each side x 9
Incline BB press
60kg x 10 x 9 x 8
HS Shoulder Press
50kg each side x 5
45kg each side x 8
40kg each side x 8
Squats
82.5kg 3 sets of 5 reps (keeping a simple short progression here)
X cable tricep cable OH extensions
5 weight each side x 10
4 weight each side x 10
Pec Dec (ran out of time so did a cluster set)
89kg x 12 (5 breaths) x 4 (5 breaths) x 2 (5 breaths) x 2
Rugby - Played 80minutes at the weekend and played a mixed game. Went into the game feeling very stressed and not really wanted to play (i’ll explain in a bit) but played ok although i did drop 3 balls over the try line (great to nearly gat a hattrick) but i just wasn’t in the races really.
Workout - Plan is to push the volume and reps over this 6 week prop with a slight increase over maintenance
Life - So feeling really stressed at the moment and keep breaking down into tear which isn’t good. I struggling with my dad and now my sisters husband has been hospitalised due to a brain tumour. Its only 48 and has a young child. Feeling really shit about the whole thing and seeing my sister in bits is horrible.
Just so much going on in my head with everything I’m really struggling. I told work today.
I’m so sorry. I been dealing with similar (although not the same) situations. It can be so difficult to get through. You are not alone. My heart goes out to you and your family.
If you are interested, the walking my mom home thread is a great place to word vomit grief. At least it’s been pretty good for me.
Sorry to hear you are struggling mate, is there any one close to you that you can talk to? If you need to talk on here or privately through my socials I’m happy to listen.
I’ve talked to my amazing wife but don’t want to keep burdening her as she’s got a lot on with her dad as well.
I’ve got close friends but I’ve not really told talked to them. I wish i was better at that but I’m not. Will make an effort to tell my best mate today.
21st October - 6 Week gaining phase Week 2/6 - Pull and Hammys
Weighted Chins
10kg 3 sets of 3 reps
Seated cable row
91kg x 11
84kg x 10
77kg x 10
70kg x 12
Lat pull Down
77kg x 9
70kg x 10
63kg x 10
56kg x 12
Cable bicep curls
6 weight each side x 12
5 weight each side x 12
Hamstring seated curls
87kg x 8
80kg x 8
73kg x 8
This session is quicker and easier than my Monday Chest and squat session, didn’t have that ‘exhausted feeling’ afterwards but i did work hard.
If you want someone to talk to about this that isn’t living in your house, you can always reach out to me via email.
I dont believe it is helpful to air out your emotions to the people who look to you for emotional stability.
23rd October - 6 Week gaining phase Week 2/6 - Upper Body
DB Slight incline
44kg DBs x 7
40kg DBs x 8
Weighted Dips
20kg x 5 (didn’t rest enough after DB press)
10kg x 10
Chins
x 7 x 6
HS Row - single arm at a time
55kg x 11
50kg x 11
Trap raises overhead
10kg DBs x 8
7.5kg DBs x 10
Ab machine
47.5kg x 8 x 6
Done, great upper pump as well
24th October - 6 Week gaining phase Week 2/6 - Arms
tricep Pushdowns
6 weight x 15 x 15 x 14 x 13
Bicep cable curl
6 weight x 15 x 15 x 15 x 15
Skull Crushers
17.5kg DBs x 12 x 10 x 8
Concentration Curls
17.5kg x 8
15kg x 8
12.5kg x 8
Diamond push ups - incline
x 15 x 13 x 12
Incline curls
10kg DBs x 12 x 11 x 10
Brilliant pump, felt massive and went home to eat a massive breakfast!!!
Sending all of you a big hug and lots of prayers.
27th October - 6 Week gaining phase Week 3/6 - Full Body
I’m on annual leave this week so spending time with the kids and taking time to relax. Might only train twice so did a full body session today.
Incline BB press
80kg x 6
70kg x 8
Squats
85kg 3 sets of 5 reps
Chins
X 7 x 6 X 5
Seated hamstring curls
87kg x 8
80kg x 8
Tricep cable extensions overhead
1 set to failure
Felt pretty beat up after playing rugby this weekend. Scored 2 tries and put in a good performance. Played 6 and then 8 rather than 5 so did a fair bit more running than normal. Picked up a knock on my left wrist and right knee (which is making me limp).
Will definitely need a couple of weeks to recover before I play again. Gym was hard this morning but I wrapped by wrist and the squats are light still anyhow.
29th October - 6 Week gaining phase Week 3/6 - Full Body
HS chest press
52kg each side x 10
47kg each side x 9
42kg each side x 10
Weighted chins
11.25 kg x 3 (form was not brilliant for these so lowered the weight).
10kg x 3 x 3
HS shoulder Press
45kg each side x 12
40kg each side x 12 x 12
Squats
87.5kg 3 sets of 5 reps
HS single arm row
55kg x 12
50kg x 12
Tricep cable pushdowns
7 weight x 15 x 15 x 13 x 11
Cable bicep curls
7 weight x15 x 15 x 13 x 11
Right no more gym until next week now, going to be spending lots of quality family time.
3rd November - 6 Week gaining phase Week 4/6 - Push & Squats
HS Chest Press (2m rest)
52kg each side x 10
47kg each side x 9
42kg each side x 10
Incline BB press (1.45m rest)
62.5kg x 9 x 8 x 7
HS Shoulder Press (1.45m rest)
47kg each side x 6
42kg each side x 7
37kg each side x 9
Squats (2m rest)
90kg 3 sets of 5 reps
Pec Dec
91.5kg x 10 (15 breaths rest) x 3 x 3 x 1
Tricep Cable X OH extensions
5 weight each side x 11
4weight each side x 10
Well i had a lovely family time on my week off but its made me realise how stressed i am at the moment. I guess that is to be expected but i don’t like feeling this way.
Also am definitely getting old, woke on on Sunday morning with a numb arm that I’d slept on funny and its still not right. Feels really tight in the middle of my back right side and i just can’t find an angle to stretch it out, very frustrating. Arms feels weaker and feels like I’ve got slight pins and needles all the time (so guessing a tight muscle is pressing on a nerve).
If you don’t already do it and you are able I highly recommend massage. If that is not an option, a lacrosse ball is amazing at releasing knots in your muscles. Out of curiosity, is it your whole hand or specific fingers that are tingly?