DB Bench
38kg x 9
38kg x 9 (unsure if I locked out fully though)
38kg x 8
Lat raises (2sec hold)
9kg x 10
9kg x 9
9kg x 10
Machine Chest Press
80kg x 11
80kg x 11
80kg x 10
Two-handle triceps pushdown
25kg x 13
25kg x 12
25kg x 10
10sec rest, 15kg x 6
Incline 45° dumbell curls
18kg x 7
18kg x 6
16kg x 10
10sec rest, 10kg x 10
Didn’t feel like I could grind a rep out like I usually can. I still hit all that I wanted to though so I don’t know why i’m bothered. I think I was just psyched up but then it all went away as I had to wait about 45mins for a rack and barbell to use! Added quick dropsets on arms because i’m about to have at least 4 days off so chased a basic Christmas pump.
Diet has been way off past few days. Probably anywhere from 500-1000 calories short of maintenance and only around 80-110g of protein each day. My digestion has been horrible over Christmas so just couldn’t force much in. Got tipsy boxing day. A few IPAs and a couple glasses of port.
Gym reopens tomorrow for 2 days before being closed again for another 2 days. I don’t want to go in but all you other guys are continuing to smash it making me feel bad, heh.
If it makes you feel better, I’m literally spending this week eating and drinking and not even thinking about training. I like to make sure that I work hard up to Xmas and then get a week off to spend time with the family and totally relax.
I plan similarly to you, I’m just struggling to switch my mentality around leading to me feeling like a slacker. I might go in today and just go 50% on everything lower, go in again in a couple of days and give 50% to everything upper. A full 8 days of “recovery” setting me up for next phase. The easiest progress almost always comes in the month after times like these so my mind just needs to shut up.
I am but i’m not planning on changing any plans or anything…Even though I could definitely do with a full leaning out phase! Previously stick thin insecurities just want me to look big in a T-shirt and not care about anything else.
Triceps can’t remember but pushed harder on these, rest of the session was tame af.
Walking to the gym I was glad of giving myself the week as an “off” week, but when I got under the bench I wanted to push - stayed disciplined to my plan though, and went real easy on everything.
Tomorrow I might go in and just do some light TBDLs, leg press and a couple back exercises. Will be staying at around 60% intensity leaving a ton in the tank though. 2 days off then back to the program.
I’ve never been a guy to workout listening to music (other than the crap the gym sometimes play which my mind just blocks out).
I received some nice ear buds for Christmas as a gift and not sure whether I want to incorporate them into my gym time or not. Dog walks etc will be great but a bit apprehensive about lifting whilst using them. I feel like the music could be a distraction from my cues even though I know there’s some research for people hitting a few percent higher reps or whatever.
A buddy joked about doing his squat set for him, 90kg x 12. So I did that too. Felt piss easy even without a warmup which was cool. Not neccessary for me to do it though.
A mate asked me if I wanted to go for a walk yesterday, ended up climbing a mountain. 29,000 steps! Of course most of that being steep uphill. I didn’t even have the proper footwear. My calves and the rest of my legs are out of action today.
Still plan to go back to the gym today for my first Upper since the Christmas deload. Have no idea what to expect and the hike has not got me going back feeling as fresh as i’d have liked!
DB Bench
38kg x 10
38kg x 7 (messed form right up)
38kg x 10
38kg x 9 (to make up for rubbish second set)
Lat raises (2sec hold)
9kg x 11
9kg x 12
9kg x 10
Machine Chest Press
82.5kg x 12
82.5kg x 11
82.5kg x 10
Two-handle triceps pushdown
25kg x 15
25kg x 11
25kg x 10
Incline 45° dumbell curls
16g x 10
16kg x 9
16kg x 9
Very good session considering an awful diet over Christmas and 8 or 9 days since lifting anything heavy. Haven’t even had any creatine which i’ll hop back on now! Didn’t expect much from the top set of OHP but hit what I did last time and gained a rep on each of the two drop off sets.
DB Bench I added a set which I hope won’t hinder me in any way. I messed up on the second set so badly, 5th rep went really wide with just one arm restarted the rep and had a grinder, forced another two but was terrible. Added a set at the end to get the reps I missed, bust out a 9! In my head for next week i’m gonna take it as 3x10 though and move up to the 40s next times.
Just ask to work in man. They tend to clear out pretty quick once you start warming up with their working weight, OR they at least quit fucking around wasting time.
Whilst that is what I’d usually do, the two racks in my gym are used for everything from incline bench, squats, to overhead press and RDLs. When it’s a different exercise it’s a lot of fuss. The young lads will be back at school next week so it should hopefully solve itself.
Lat pulldowns
87.5kg x 9
87.5kg x 9
87.5kg x 9 (maybe cheated last rep)
Leg extensions
65kg x 15
65kg x 14
65kg x 12
One-arm cable row
95kg x 9
95kg x 9
95kg x 10
Despite it going on way too long, a wonderful session. As mentioned before it’s always a bit of an unknown how you’re gonna feel performance wise coming off a deload. Apparently I haven’t had a non-deload squat session since the 18th Dec. Still added a rep to the top set and first back-off. Added two reps to the third set. Got in some great work there.
RDLs continue to feel strong. At least +1s everywhere else.
My training goals are simple, just keep adding +1s to a variation of exercises.
I’m continuing to bulk right now but not for long. I came off my mini-cut at 192lbs. 6 weeks into bulk and at 198lbs. If I account for the ~2lb I regained quickly due to water weight that’s probably around 0.75lb gain a week which I’m happy enough with. I originally planned a 3-month bulk and then a 4week mini-cut but have been toying with the idea of a quick 2-week one to allow me to get back to bulk sooner. I like to hover around 190-205lb and am not overly concerned with being super lean.
07-01-23 just realised I put 2022 in the other sessions of this year. Will fix when back home!
Bench
97.5kg x 6
87.5kg x 11
78kg x 14
Seated DB Press
28kg x 9
28kg x Kinda 9, couldn’t lock out right arm
28kg x 8
Weighted Dips 7.5kg
12, 12
Pushups
27
Machine Shoulder Press
40kg x 11
40kg x 10
40kg x 9
40kg x 4
Overhead triceps extension (handles)
22.5kg x 15
22.5kg x 12
22.5kg x 12
Ezbar curls
40kg x 12
40kg x 10
40kg x 8
Need to get out of my head a bit today. I’m acting like it’s a disappointing session but it’s silly to think that. Back off a deload and still got a +1 on the second set of bench. I know I had the 7th rep in me on the first set but being spotterless I didn’t go for it. Seated DB Press got a +1 on first set so I have no real reason to be disheartened. Weighted Dips are flying up quickly, pushups and machine shoulder press wasn’t great but these are the minors for me. Bis and tris made good progress.
Leg curls
57.5kg x 11 (machine killing my shins, ended early)
57.5kg x 12ish
57.5kg x 10
Chest supported rows
38kg x 8
38kg x 9
38kg x 10
Every trap bar set was a PR, didn’t expect to get up to 13 so easily on the last set despite adding 3kg. Happy with that. Someone might notice leg press and leg curls are down but I have increased my range of motion on both. Leg curls focused more on the squeeze atthe top but really need to be careful of spine flexion - never liked leg curls. I just realised my chest supported rows are pretty much identical to my DB Bench which is great as far as symmetry goes.
