Something funny from these days, my younger brother went full little bro mode:
My stomach felt awful the past few days.The moron said to the coffee shop, probably to hit on some women, that I’m sick and he’s taking care of me AND TODAY NOONE EVEN CAME CLOSE TO ME CAUSE THEY THOUGHT I HAD CORONAVIRUS
BACK — deload
Pullups
Bw x 2 x 10 changing grips, mostly wide grip overhand ones
CHEST – deload
Low pin incline press (1)
20 kg x 15
40 kg / 88 lbs x 10 x 2
Pushups to the barbell
a bunch
Posting the set up of the pin press to say, having a home gym is really fun, kinda like those people who tweak cars.You work around things (like me here trying to keep the equipment “healthy”), buy new toys ect
Something I’ve noticed is I’m plateuing in numbers fast by not having a plan, so here it is:
I’ll keep the split as it is, but have an A and B version of it, aka I’ll be doing different exercises on chest day one than on chest day two, and then repeat.
For a few weeks, I’ll go heavier on week A and lighter on week B, and then switch
Now idea how this gonna work, we’ll see
LEGS – deload
Front squats
40 kg / 88 lbs x 8 x 3
Fat loss has slowed down a ton. I’m thinking of upping my calories, maintaining for a week or two, and then adding some cardio and probably dropping 150 cals pr so
BACK, SHOULDERS, BICEPS – deload
Pullups behind the head
Bw x 3 x 4 Felt awesome
Ohp
40 kg / 88 lbs x 5 x 3
Barbell curls
20 kg / 44 lbs x 10 x 2
Aaaaand just like that, this deload is over
3.5€ cable.Not a keeper but ok for now
Why did you deload?
Honestly you look pretty lean. Staying at maintenance and slowly losing would be your best bet. Just adding a bit of cardio.
This is pretty much my meal before a workout. 200 - 300 gr of fat free greek yogurt, one scoop of chocolate whey, lots of frozen berries, and just a bit of oats for texture. Not even 300 calories and this is 40 gr prots, 40 - 50 gr carbs, and really satieting
CHEST AND BACK
Low incline press (1)
20 kg x 20 30 kg x 12 40 kg x 8 60 kg x 1
65 kg / 143 lbs x 8, 7, 7, 5
Incline flies
2.5 kg x 12
5 kg / 11 lbs x 10 x 3
Flat bench press
20 kg x 10
60 kg / 132 lbs x 8, 8, 8, 8, 5
Upper inner cable chest press
5 kg x 20 or sth x 3
Behind the head pullups
Bw x 4, 3, 3, 3, 2, 2, 3, 3, 2, 2, 2, 1 thirty in total
Barbell row to around sternum level
60 kg / 132 lbs x 7, 6, 6, 5, 5
Hey mate, hope all is well
Was feeling beat down.Honestly, seeing how good this workout went, I think it was a good call
Yeah, although dropping a ton of calories helped me get rid of the sloppiness, it is not sustainable.Now that a lot of the fat is off, I’ll up my calories and probably add some high intensity cardio later
Frozen enough it is really satisfying
Now a bit of a talk on some changes on my split
4 rough days in a row with just 1 day off is just too much for me.Having everything split up and doing a lot of volume is something I both enjoy and see results with, so that’s not changing.The next thing would be to switch to a 3 on/ 1 off split, but training 3 bodyparts on one day is too much for me ( mentally and time-wise).The only variable remaining is “rough”.Instead of having big bodyparts split out, I’ll be starting my week off with chest and back, coninuing the following day with legs.With that out of the way, on the third day I’ll have shoudlers, traps and some extra upper chest, and the forth will be an arms day, filled with curls and extensions, which is as non taxing as a training day can be
LEGS
Single leg standing calf raises
Barbell x 10 x 4
Standing calf raises
Bw x 33, 33, 34 Last 2 sets were a strugle.The second one was very controlled, the third a bit faster paced
Single leg seated band leg curls
Green x 20, 20, 12
Seated band leg curls
Green x 50, 30, 20
Front squats
20 kg x 8 30 kg x 5 40 kg x 5
60 kg / 132 lbs x 5 x 3 Embarassing but what you gonna do, have to start somewhere I guess
Bw x 2 sets Got the idea from the encyclopedia of bodybuilding.Those are rough
Good morning
20 kg / 44 lbs x 10 x 2 Mostly getting used to the movement.Will start adding weight and reps to these
Will Harris was the dude that was supposedly doing that
Today starts the fun part of my split, upper chest, shoulders and traps, followed the next day by arms.Not sure I’ll keep the upper chest frequency that high, the upcoming weeks will dictate that, but if I manage to recover I’m looking forward to some juicy pecs
UPPER CHEST, DELTS AND TRAPS
Fun, long and rough workout
Rear delt flies
Lots
Incline flies
3 sets
Incline barbell press (2)
20 kg x 10
40 kg / 88 lbs x 16, 14, 12, 10 Stayed away from failure.I’ll may start pushing it as workouts go on, but for now, a nice pump is enough
Behind the neck press, seated
20 kg x 12 30 kg x 7 40 kg x 5 or 6
50 kg / 110 lbs x 5
40 kg / 88 lbs x 8, 7, 4
35 kg / 77 lbs x 7 or something
Standing drag press ss with side laterals
20 kg / 44 lbs x 12, 11, 11 ss 2.5 kg / 5.5 lbs x 12, 11, 11
Barbell shrugs
Lots
This is the exercise I did here
ARMS
Barbell curls
20 kg x 10 x 2 25 kg x 6 or sth 30 kg x 4 or sth, all supersetted with band extensions, to get some blood in the arms
40 kg / 88 lbs x 7
35 kg / 77 lbs x 7, 5
30 kg / 66 lbs x 6, 5
Preacher dumbbell curl
5 kg / 11 lbs x 12 x 3
Drag rack curls
20 kg / 44 lbs x 12, 10, 8
Incline barbell overhead extensions (4)
20 kg x 10
30 kg / 66 lbs x 8, 6, 5
25 kg / 55 lbs x 10, 6
Band extensions
A bunch
Used the remainder of some band that broke for some sets, and it looked kinda funny
Since the beginning of my log progress has been great.Not only have I lost quite a bit of fat, but probably put on some muscle as well
Cannot wait to see where I’ll be in a year from now
P.s. Just saw the double chin.Not really helping my point lol
