Definitely lost some fat, nice job.
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Thanks man.I’m at this weird point where looking at the pics, I wanna get a nice deep 6-pack, but when training I wonder what I’d be able to do if I ate a shitton
I’m in a very similar position. My plan for the next 12 months is to lose weight, maintain a few weeks, bulk up slowly most of the year then get lean for summer (hopefully six pack lean). The question I’m asking myself now is how much weight to lose in this first phase.
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Not having a scale is the best thing I did mentally.Personally I go by how I look at the mirror
I was going to ask how much weight you’ve lost. The problem for me is I rarely feel like I’ve got leaner and then once every couple of weeks they’ll be a day where I notice. Getting weighed often and seeing it trending down makes me feel better.
Tbh I feel like if you have enough mass, cutting is probably way easier.You have a great result to look forward to while not having to eat a ton.It’s not having enough mass that can drive you crazy
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Yesterday’s workout
CHEST AND TRICEPS WORKOUT
Low incline press (1)
20 kg x 15 30 kg x 12 40 kg x 8 50 kg x 3
60 kg / 132 lbs x 12, 8, 6, 6, 6
Barbell “Ruhl” incline press (2)
30 kg / 66 lbs x 20 x 3
Flat barbell bench
20 kg x 15
40 kg / 88 lbs x 20, 10, 11, 8
Flat flies
3 sets
Band pushdowns
A ton of work
LEGS
High bar squats
20 kg x 10
60 kg / 132 lbs x 5 x 15
SHOULDERS AND TRICEPS
Rear delts
Looots
High incline wide grip press (4)
20 kg x 12 30 kg x 5
35 kg / 77 lbs x 15, 15, 10, 10, 10
Ohp
20 kg x 6
40 kg / 88 lbs x 5 x 3 Although usually in a workout you either go for higher reps or lower, on shoulders the high reps fatigues me a ton for high reps and not so much for lower ones and vice versa
Side laterals
Lots
High incline overhead barbell extensions
20 kg / 44 lbs x 25, 18, 12
Close grip bench
20 kg x 10 40 kg x 5 60 kg x 5
70 kg / 154 lbs x 4 AGAIN
40 kg / 88 lbs x 15, 10
Band pushdowns
3 short sets, couldn’t do much
BACK AND BICEPS
Yates rows
10 sets
V close grip pullups
Bw x 2, 2, 2, 2, 2, 2, 3
Barbell curls
20 kg / 44 lbs x 20, 20, 15, 10, 10 five sets of twenty are not that far, guessing 2-3 months away
CHEST
Low incline press (1)
20 kg x 20 25 kg x 15 30 kg x 10 35 kg x 10 40 kg x 5 60 kg x 3
75 kg / 165 lbs x 4 missed the 5th one
60 kg / 132 lbs x 7, 4
40 kg / 88 lbs x 10 x 2
Wide incline press (2)
30 kg / 66 lbs x 20
Pushups on the barbell
lots
Worst workout I’ve had in a while
Hello, I found your log! If I recall, your goal is amss right? And you were asking about exercise order?
So your split is legs/ shoulders/ back bis/ chest tris? Focusing on volume it seems?
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Hey brother,
for the time being I’m dropping some fat, setting up myself for a good bulk (and spending the summer with some abs)
My split atm is chest and tris/legs/shoulders and tris/back and bis
Tbh, I was looking for a conversation in general around the best approach.There were some nice comments, but many assumed I was a total newb (didn’t make it clear either), but I was training for years before I gave up for quite some time, focusing on strength
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Not sure if there is a best approach, but if you favor strength I think a good order is:
- Activation: 1 plyometric or isometric exercise
- Strength work: 1 or 2 exercises using strength layouts
- Assistance 2 or 3 exercises for hypertrophy focusing primarily on your weaknesses
Also your leg workout cannot just be squats. This will create issues and is most likely not enough volume. At the very least add at least one hinge exercise (deadlift/RDL/stiff-leg/good morning)
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Yeah, I’ve been lazy on leg work.I’ll start throwing in some leg curls with a band for sure, probably some rdls for sure
Other that the activation work, my training is not that different.Of course I only have a squat rack to work with for now, so kinda limited on the assistance work
LEGS
Single leg calf raises
Barbell x 10 x 4 Basically I go to the 1 side of the rack, put the 1 side of the barbell on my back, and do single leg calf raises to limit the weight I have to use, plus don’t have to care about weight distribution
Dumbbell leg curls
5 kg / 11 lbs x 20 x 4 For some reason these felt amazing. Not that easy either.Probably won’t go over 10 kg for a while
High bar squats
20 kg x 12 40 kg x 6
60 kg / 132 lbs x 10
80 kg / 176 lbs x 4
60 kg / 132 lbs x 6
High bar good mornings
20 kg / 44 lbs x 12 x 5 One rep on the forth set was really awful.For some reason I just rounded my back.Thankfully the weight was super light
Leg raises
Some
Some pics from today.Although I’ve broken my diet the past few days, I haven’t gotten fatter.Back to the diet for now
Some easy, tasty cheap snack I’ve been having the past few weeks:
I take a cup of yogurt, pour the water it contains and put it in the freezer for 20 minutes or so.After I mix it with some chocolate protein powder, and have around 30 - 35 grams of protein for 210 calories
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SHOULDERS AND TRICEPS
Rear delts
Lots
High incline wide grip press (4)
20 kg x 15 30 kg x 6
35 kg / 77 lbs x 15, 15, 15, 10, 10 I’d love to get that up to 5 sets of 15.High rep work on shoulders feels great, as long as it is not standing
Ohp
20 kg x 6
40 kg / 88 lbs x 6 x 3
Side laterals
Lots
High incline overhead barbell extensions
20 kg / 44 lbs x 25, 20, 15 Again, going for 3 sets of 25 here.Then I’ll either go for 4 sets of 25 or 3 of 33
Close grip bench
20 kg x 12
40 kg / 88 lbs x 20, 10, 10
Band pushdowns
3 short sets.I really need to get a weaker band for these
Overall great workout.The way the split is structured is as good as it can get.It allows for high volume, it has some ok frequency, no matter what I am training I have no soreness in associated muscle groups.Only thing that gets kinda tough is keeping a 4 on/1 off frequency as calories keep being low
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