Thought I’d start logging my progress here.
Stats
180cm/86kg@<20%bf
110cm chest, 89cm waist, 104cm hip, 67cm thighs.
bench 3x70kg
backsquat 5x105kg
dl 1x160kg (rackpull from below the knees 180kg)
Been training seriously for about a year now with a few complications.
I crashed my motorbike last May and since then haven’t really been able to do backsquats due to reduced mobility of my right foot. Up to that my training was pretty much just squatting and deadlifting with the occasional bench press and pull up.
Bench press never was a strong point of mine. Guess I’ve got weak shoulders and pecs…
I just started on the superhero program, since my upper body is ridiculously small compared to my lower body (size L-XL pants with S-M shirts, anyone?).
Goal right now is to get some mass, preferably to the upper body and at the same time maintain my legs. When I get to 90kg, it’ll be time to shed some fat.
At the moment daily intake is 4200-4500kcal.
Feeling horribly fucking fat…
Sometime last march i weighed 83kg with ~20% bf. That was definitely skinny fat.
I got fed up with all the flab and did a quick keto and a couple of months “regular” dieting to lose ~7kg and ~15cm on the waist.
I did hold that weight and more importantly the waist for about 2 months and then started bulking.
So now I weigh in at a jiggly 88kg and I’d estimate bf at about 18%
Having trouble deciding whether to go for 90kg and just finish the first 4 weeks of the superhero program or go keto for a few weeks again and build a 4 day per week program based around cleans, dl’s, squats, bench and OHP…
Weight’s down to 82,6kg with about ~16%bf after three weeks of keto dieting.
DL 1rm’s come down lots. Couldn’t even get 150kg up last time I tried.
BB’s started improving for some reason, which is nice, since I’ve been stuck on 5x60kg for almost a year. Got 4x72,5 this week.
Yesterdays workout was like this:
4x10-12 leg extension 40-55kg
3x10 + 1x8 leg press (narrow stance) 100, 150, 170, 190
3x10 front squat 45kg
1x6 zercher squat 45kg
3x10 RDL 40, 60, 80
Did some chest and shoulder stuff on saturday:
BP worked up to 5x70, which is a PR (not 4x72,5…)
2x10 power clean and push press with slow eccentric 30kg
2x10 same thing with 40kg
3x5 same thing with 45kg
Threw in some lateral raises and pec dec, didn’t write anything down for some reason…
Also did some machine pulldowns, fat man pullups and such.
Yesterday did arms:
3x10 CGBP 40,45,50 / BB curls 20, 22.5, 25
3x8 French press 40kg / EZ curl 30kg
3x12 standing DB tricep extension 17.5, 20, 22.5 / Machine Preacher curl 10, 10, 12.5
1x15 cable tricep extension with rope handle 30
Yesterday was leg day again…
warmed up with some power cleans.
4x12 leg extensions 60kg
4x10 leg press 130kg narrow stance, fast
Tried trap bar deadlifts for the first time
1x10 60kg, 1x10 80kg, 1x8 100kg, 1x3 120kg. Could hardly breathe after the last set.
Finished with a 1x15 RDL 60kg
Today my ass is killing me.
Measurements now:
180cm/84kg, 104cm chest, 85.7cm waist, 102cm hip, 65.5cm thighs.
Somehow probably fucked up the first chest measurement.
Legs again, can’t be bothered to post other stuff:
Leg extension
2x12x65kg
1x12x70kg
1x12x75kg
Leg press
13x80kg
12x100kg
12x120kg
12x140kg
12x160kg
Squat
5x40kg zercher
5x60kg zercher
superset 5x70kg zercher, 8x40 front squat
RDL
12x60kg
8x100kg
Felt absolutely shit after second set of RDL so didn’t do a third set and went to do abzzzz.
Halfway through week 7 of cut and I’m starting to see weird definition in my legs that I’ve never noticed 
Thigh’s still >65cm, and i’m estimating/hoping I won’t lose more than ~2cm more…
Chest’s grown, despite dieting and is now at a whopping 107cm at nipple level.
Huge ass is less huge, now at slightly under 102cm.
82,2kg and ~84cm waist this morning.