Friday 11.10.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
Weighed in at 93kg this morning (down from 103.8kg on 10.07.19)
1a.Seated Leg Curl
46x12
46x12
1b.Box Jump
75cmx3
75cmx3
75cmx3
2a.Back Squat
96x5
96x5
75x9
2b.One Leg Calf Raises
x9 per leg
x8 per leg
3a.Stiff Leg Rack Pull
66x10
66x10
66x10
2b.Decline Situps
x12
x12
2c.Plank
x20 seconds
x10 seconds
Had nothing in me for these! Not sure what was up.
Saturday 12.10.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 92.5kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
93.5x4
93.5x4
75x8
.
1b.Prone Ez-Bar Row
50x10
50x10
50x10…questionable last rep
2a.Face Pull
17x12
17x12
2b.Dips
BW(92.5kg) + 6kgx8
BW+6kgx8
2c.Machine Lateral Raise
28x12
28x12
3.Hammer Curls (using Beast Grips)
8sx13
8sx12
4.DB Static Holds (using Beast Grips)
22sx20 seconds
22sx20 seconds
Summary - The sets of 4 with 93.5 were a real struggle, and form was sacrificed a bit. Not too confident about doing triples with 100 next week!
Really starting to lose motivation and discipline with the diet, especially now its getting colder. I think spending so many months messing with the same weights is another contributing factor. I’d rather be chubby, happy and stronger, than be stuck in progress purgatory feeling hungry
Monday 14.10.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
10sx3
15sx3
1b.Deadlift
148.5x4
148.5x4
118.5x9
2.Split Squats
x8 per leg
x8 per leg
x9 per leg
Starting to feel much stronger and more stable doing these.
3.Machine Calf Raise
42.5kgx12
42.5kgx12
4.Side Plank Bend straight into Side Plank
+1.25x12 per side, then 12 second Side Plank per side
+1.25x12 per side, then 12 second Side Plank per side
5.Unilateral Leg Extension
20x10
20x10
Tuesday 15.10.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 93.9kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
60x4
65x4
50x9
1b.Pullups
Bodyweight (93.9kg)x2
Bodyweight x2
Bodyweight x2
Bodyweight x2
Bodyweight x2
2a.Incline BB Bench
63x8
63x8
63x8
2b.DB Shrugs
20sx12
20sx10
3a.Machine Preacher Curl
28x12
28x12ish
3b.Pushdowns
17x15
17x17
4.Plate Pinch Grip Holds
2 x 5kg plates in each hand x 15 seconds
2 x 5kg plates in each hand x 15 seconds
Thursday 17.10.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
Weighed in at 93kg this morning (down from 103.8kg on 10.07.19)
1a.Seated Leg Curl
47x10
47x10
1b.Box Jump
6 sets of 3 to a 60cm box
2a.Back Squat
102.5x4
102.5x4
82.5x8
2b.One Leg Calf Raises
x9 per leg
x8 per leg + 1 rest-pause rep after 10 seconds
3a.Stiff Leg Rack Pull
77.5x8
77.5x8
77.5x8
2b.Decline Situps
x11
x10
2c.Plank
x20 seconds
x15 seconds
Friday 18.10.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 92.9kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
100x3
100x2
80x8
.
1b.Prone Ez-Bar Row
47.5x10
50x10
52.5x10
2a.Face Pull
18.25x10
18.25x10
2b.Dips
+9kgx6
+9kgx6
2c.Machine Lateral Raise
29x12
29x10
3.Hammer Curls (using Beast Grips)
8sx14
8sx12
4.DB Static Holds (using Beast Grips)
22sx25 seconds
20sx20 seconds
Summary - Bench felt awful today, such an awkward feeling movement. Can’t wait to switch it out in a few weeks.
Been feeling like crap for a while now. Zero energy, off-colour lips, really cold hands and feed and poor mood. Symptoms were made worse when trying a few supplements (Carnitine, Taurine, Vitamin K) and the Web pointed towards a Thyroid or Parathyroid issue. I had full Thyroid panel recently and everything was clear, so asked to have my Parathyroid checked and levels came back high. GP wants me to have the tests repeated in 4 weeks. If that is the issue I want it sorting ASAP, cause it can have a knock-on effect on the heart and kidneys, which I already have problems with.
Saturday 19.10.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
10sx3
15sx3
1b.Deadlift
157.5x3
157.5x3
127.5x7
2.Split Squats
2kg per hand x6 per leg
2kg per hand x6 per leg
2kg per hand x6 per leg
3.Machine Calf Raise
42.5kgx12
42.5kgx13
4.Side Plank Bend straight into Side Plank
+1.25kgx12 per side, then 13 second Side Plank per side
+1.25kgx12 per side, then 13 second Side Plank per side
5.Unilateral Leg Extension
20x12 per leg
20x10 per leg
Looks good! Watch the intensity though.
As far as losing motivation goes, you may need an extended deload and more nutrition for awhile. Try something different. New stimulus.
We all get in training funks. Time to try something different.
I’ve been struggling with the triple this week, but it’d be a different story if I was eating over maintenance. I’ve obit got two weeks left after this, so I think I’m going to up my calories to maintenance for the deload, then clean(ish) bulk through winter. I’m still heavier than I like, but the plan is to keep bulking to 100kg, then dieting back down to around 90, so eventually I’ll be a much leaner and more built 100.
Sounds like a plan to me!
Do your symptoms feel better when at a particular weight?
I went up to around 110kg when I was struggling with pulmonary hypertension a few years ago, then the issue resolved when I got down nearer 90. I think as long as I don’t stay at or go over 100 for too long I’m good. Even the cardiologist said going below 90 is unnecessary for my height and build. If it comes to needing a transplant I’ll have to get back to 90 or below, as apparently its rare to find healthy transplantable hearts from people heavier than that.
I’m hoping to get down to 90 in the next few weeks, then probably gain 4kg from water weight, which should put my starting bulk weight at 94. Gives me 6kg to fill out over the winter months, which will be no problem.
I could have probably written that much more briefly, far too many numbers…
Sunday 20.10.19 - Extra Squats & Cardio
So, I suck at squatting. My squat and bench max are far too close, so throughout my winter bulk I’m gonna use The Bulgarian Method for my squat, and I’m going to pause my reps to work on stability. To start getting myself used to this, I plan to squat more often, which for now, means extra squats on my cardio days…
Paused Back Squat
40x5
60x3
70x2
80x1
90x1
100x1
90x1
80x1
70x1
60x1
Really enjoyed this. Found a good stance and grip width. It felt more beneficial than every grindy squat workout I’ve had in recent months.
Stationary Bike
worked up to 20 minutes at an incline of 11.5, speed of 2.1kmph
The split I’m thinking of using is something along the lines of…
Day 1
Bulgarian Method Squat
Deadlift (1 set)
Row
Pullup
Pull fluff work circuit (Face Pull, Biceps, Shrugs)
Day 2
Bulgarian Method Squat
Bench
Military Press
Dips
Push fluff work circuit (Laterals, Pushdowns, Flyes)
Day 3
Bulgarian Method Squat
Bulgarian Split Squat
SLDL
Lower fluff work circuit(Abs, Calves, Leg Curls)
Day 4
Cardio
Then repeat all over again. Basically a basic PPL routine with squats every day.
Monday 21.10.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 92.6kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
67.5x3
67.5x3
55x8
1b.Pullups
Bodyweight (92.6kg)x3
Bodyweight x3
Bodyweight x2
Bodyweight x2
Bodyweight x1
2a.Incline BB Bench
72.5x6
72.5x6
72.5x6
2b.DB Shrugs
20sx12
20sx12
3a.Machine Preacher Curl
28x12
28x12
3b.Pushdowns
19x15
19x15
4.Plate Pinch Grip Holds
2 x 5kg plates in each hand x 23 seconds
2 x 5kg plates in each hand x 15 seconds
Tuesday 22.10.19 - Lower B Squat Focus
Work sets listed only
All weights in KG’s
Weighed in at 94.4kg this morning (down from 103.8kg on 10.07.19)
1a.Vertical Jump
3x3
1b.Back Squat
107.5x2
107.5x2
107.5x2
87.5x7
1c.Decline Situps
x12
x10
1d.Plank
x20 seconds
x20 seconds
2a.Snatch-Grip Stiff-Leg Rack Pull
87.5x6
87.5x6
87.5x6
2b.One Leg Calf Raises
x9 per leg
x8 per leg + 1 rest-pause rep after 5 seconds
3.Leg Curls
47x12
47x10
Finished by stretching my entire lower body.
Summary - Great session today, largely because I ate about 2000 calories over my limit and caught up on some much needed sleep. Found my groove on squats today, and absolutely owned them. Days like this make me want to start bulking sooner than later!
Today I worked up to an easyish single on Squats at 100kg, followed by working up to 20 minutes fast walking, at an Incline of 11.5 on the Treadmill.
Thursday 24.10.19 - Upper A, Bench Focus
Work sets listed only
All weights in KG’s
Weighed in at 92.6kg this morning (down from 103.8kg on 10.07.19)
1a.Flat BB Bench
101.5x2
101.5x2
81x8
Form was terrible on the second rep of the second set. Left elbow dropped and really had to grind it out.
.
1b.Prone Ez-Bar Row
52.5x8
52.5x8
52.5x8
2a.Face Pull
18.25x12
18.25x10
2b.Dips
+16kgx5
+16kgx5
2c.Machine Lateral Raise
29x12
29x11
3.Hammer Curls (using Beast Grips)
8sx15
8sx12
4.DB Static Holds (using Beast Grips)
22sx23 seconds
20sx20 seconds
Summary - Man do I love heavy dips! Decent session, apart from the ugly bench rep. Going for three singles next week, then a deload, then max attempts.
Friday 25.10.19 - Lower A, Deadlift Focus
Work sets listed only
All weights in KG’s
1a.Dead Stop Weighted Jump (holding plates)
5sx3
10sx3
10sx3
10sx3
1b.Deadlift
162.5x2
162.5x1
162.5
130x8
Was meant to be 2 sets of 2 on top sets, but the second rep was ugly as hell on the first set, so decided to break it up.
2.Split Squats
8kg per hand x5 per leg
8kg per hand x5 per leg
8kg per hand x5 per leg
3.Machine Calf Raise
45x10
45x10
4.Side Plank Bend straight into Side Plank
+2.5kgx10 per side, then 10 second Side Plank per side
+2.5kgx10 per side, then 10 second Side Plank per side
5.Unilateral Leg Extension
20x12 per leg
20x12 per leg
Summary - Really dont know what to do about deads. On one hand, I love doing them, but on the other hand my form sucks! It was never great due to being tall with skinny legs, but since having open-heart surgery, it’s even worse. I’ve never been injured doing it, but I’m thinking it might be safer to switch to rack pulls for the sake of longetevity! Even doing them from the lowest setting (mid-shin) makes a huge difference.
Saturday 26.10.19 - Upper B, Overhead Focus
Work sets listed only
All weights in KG’s
Weighed in at 91.8kg this morning (down from 103.8kg on 10.07.19)
1a.Military Press
69x2
69x2
55x8
1b.Pullups
Bodyweight (91.8kg)x3
Bodyweight x3
Bodyweight x2
Bodyweight x2
Bodyweight x2
2a.Incline BB Bench
76.5x6
76.5x6
76.5x3…suddenly lost it
2b.DB Shrugs
20sx12
20sx13
3a.Machine Preacher Curl
28x13
28x12
3b.Pushdowns
19x15
19x17
4.Plate Pinch Grip Holds
2 x 5kg plates in each hand x 25 seconds
2 x 5kg plates in each hand x 25 seconds
Summary - Today was odd. I felt like I had no motivation, but performed better than I expected on most my lifts. This is my third day in a row of heavy doubles, so think my CNS might just be a bit fried. Out celebrating my housemates birthday tonight, so think I’ll relax, enjoy myself, and have a few days off.