12/10/17
AlphaBuild Week 7 Day 1
Deadlifts medium
115 x 2
132 x 2 this didn’t feel medium
150 x 8 PR this really didn’t fell medium, heck, recorded
Some db rows and back raises
Conditioning
Walked doglets
Videos
150 x 8, did 4, got straps and banged out another 4 then died.
Alright everyone point if you can guess what my pre workout was. It says Zinger.
Cake day bitches
So you’ll eat cake, right? Cake day is no trifle…
14/13/17
AlphaBuild Week 7 Day 2
Press chins between
up to 62.5 x 4 PR
Some pulldowns and 1 arm presses
Had a couple days off thinking of the futility of training, right now I am only training to get better at training. I squat till near passing out just to do the same next month for another repetition.
18/1017 Here we go again
Alpha Build Week 7 Day 3
Squat Went heavy as it’ll be the most rested I’ll be for a while I’m sure
up to 132.5 x 3 PR
Front Squat
light for a few
Conditioing
Beat the shit out of the heavy bag and now the half of the 4 screws holding it up have come out the concrete. Great
Damn, your pressing strength is getting brute man! 
20/10/17
AlphaBuild Week 7 Day 4
Bench
up to 87.5 x 9 PR extra weight nd a extra rep on last week
back offs
75 x 8
70 x 10
65 x 12
Bentover Rows
6 sets with a top of 80 x 8
DB Rows
up to 50 x 5 ez and a bunch of reps at lower weights
DB Rolling Extensions supaset with DB Hammer Curls
up to 20 x 8 and 30 x 3 on curlzz
Some facepulls and light cable chest boring stuff
21/10/17
AlphaBuild Week 8 Day 1
Deadlift
140 x 10 PR recorded this joocy set
Trap Bar Block Pull
200 x 3 and 210 x 2 PR’s
Back raises and weighted bar hangs for the spine gains
Videos
140 x 10. Had to use the prowler pull thing as a strap as only had one with me. Second bunch of reps start at 1:12
I like how you got down and died lol
24/10/17
AlphaBuild Week 8 Day 1
Press
40 x 5
50 x 3
60 x 5 Matches PR from me and @Benanything 's competition but was beltless
Giant Set
Snatch Grip Shrugs up to 140 x 10
Neck Band stuff
Neck Curls up to 30 x 10 for 2 sets
Giant Set 2
Lat Raises
Facepuls
More Neck
Videos
My 60 press for 5 with no belt. Put a monkey emohi over my belly as my shirt was too small.
You need to do some SERIOUS work on your abs and midsection stability. You’re shaking like a goddamn leaf when the bar is locked out from rep two onwards. Not to mention your arching your lower back way too much for my liking.
Dude, you’re strong enough for your age. You need to pay serious attention to diet and technique before you get hurt. Just because you can move a weight doesn’t mean you should.
I don’t want you to feel like we’re all piling on here, Hugh, and you know I love you, but honestly it freaks me out how heavy you are!
You’re a strong kid and you know what you’re doing in the weights room which is great for someone your age, but god damn you are carrying a lot of fat.
I get that being cover-model shredded isn’t everyone’s top priority, but you are going to be in your 20s before you know it and you do NOT want to hit your prime ass-getting years obese.
This isn’t from just two days of stress eating though man. You have obviously been eating a shit ton with minimal conditioning. Like @MarkKO said, you need to lose some weight, focus on your form and stability, and not go for insane rep pr’s or PRs in general that compromise said form. Strength comes over time man. Work on building the steps before jumping over them.
25/10/17
AlphaBuild Week 8 Day 3
Squat
100 x 3
120 x 2
132.5 x 4 PR
Squat Challenge from the youngsters page.
Did 40kg on SSB for 50 reps. Kinda mad about not getting near 100 but oh well. Tried to record but phone got full and deleted the whole recording. Left a hefty sweat pool.
Videos
132.5 x 4 squat. Brought my feet in a little so sunk it a bit more.
I get it. You have a whole bunch of extra stuff to deal with. I’m on the spectrum too, but I’m also older and have learned how to deal with it, plus my personality is an advantage.
All that being said, you need to do more to fix your physical health. Right now, you can drop fat a lot easier than in 10 years. Take advantage of that because you’re already at a dangerously overweight point. If getting stronger has to take a back seat for a few months or a year, so be it. Better than being in your mid 20s and heading headlong towards morbidly obese. No-one needs to deal with that shit. Plus, I can tell you, you will feel sooooo much better about yourself lean. It sounds vain, but fuck it, it is nice to look in the mirror in your undies and think, fuck me I look pretty good. You’ll also have better interactions with people because a) you’ll feel better about yourself and that shows and b) people react better if they like how you look, which helps. It might be not a nice thing to say, but it’s true. Trust me, it’s a whole lot nicer to be that strong guy who’s nice but a bit odd than that fat guy who’s odd but nice.
You’re a good kid, you owe it to to yourself to give yourself every edge you can get.
With the technique and stuff that’s just safety. You’re on the way to get hurt, and it isn’t worth it just to show you can move above average weight for your age. Drop the weights. Focus on technique and getting lean. You and I both know you have the capacity to dial in your diet to a pretty high level once you decide to do that, and that means you’ll get results.
Thats no good man. Its good shes getting better . I have High functioning autism and the works too and it is a little hard at times but it gets easier. You’re a smart lifter so like others said if you drop some weight and you’re alot leaner itl do you good in the long run. Also your lifts will be even more impressive at a lighter weight. Just something to think about
I agree. Solid work man.
I’m slowly approaching the bread and butter of a leaning out session. On mandatory conditions.
So angry and tired, ALL.THE.TIME.
I feel like this every time I wake up:
But on a serious note, I’ll say ditto and agree with everyone.
I’ve managed to easily slap off 10 lbs, no issues, I don’t know how else to describe it, but you move in such a way that’s damn near flawless as you get leaner. Stuff isn’t bumping and grinding against eachother as much, brace better, fill up with air better, move a bit faster, the list goes on dude.
Even at my high end weight of 208-210, I’m not obese, just overweight enough to get on my nerves ever so slightly, so I’d say go ahead and just do it. We are all here for you in some form or fashion. This honestly the first time I’ve ever dieted down slowly and correctly in years. Half of my life was me being deathly malnurished, and the latter end of it was having to train myself to be okay with eating anything bigger than the size of the Palm of my hand for an entire damn year. I remember 1-2 months into recovery, when I broke down in tears because I had to eat 2-4 saltine crackers. Because I was deathly afraid of anything that contained carbs. Yeah. Flavorless, feather-like crackers. Only 2-4. Lost my shit. I’m glad I picked up a barbell because it really does help, because I’m sure I would’ve relapsed a while ago, anyways besides the point… I’m basically starting completely over on losing weight the healthy way, and believe me, the sooner the better.
No you won’t be ready, no it won’t be exactly how you wish for it to happen, starting out will be… well starting out. And believe me when I say, it’s fine to let your strength take a seat. I know how it feels to want to cling onto it for dear life, but in reality, if you’ve done stuff correctly, for a decent amount of time, like you already have been, and maintain a certain % of volume, and eat accordingly, your strength tends to stay. And mostly all of it.
My mom hasn’t touched a barbell in well over 20 years, but during her time when she was my age she was very into power building and BBing type stuff for a decade or so, and she’s been telling me how easy it has been for her to pick up pretty much exactly where she left off. Granted she smokes cigarettes like no ones business and has a janky hip, from aging, but you get the picture. To add, my mom is well into her 50s now.
I’d say bite the bullet and just do it, because 20lbs is okay, but when you start creeping up into the 40-50+ range of fat you need to take off, it will get harder and harder leading to more chances of you messing up what strength progress you already have made.
I’m lucky in that most of the fat I possess is in the 20-25lbs range not including my chest area, and even then I still threw a fit about it.
Glad to hear your dog is doing a little better.
Thanks for the kind words everyone I appreciate it very much.
27/10/17
AlphaBuild Week 9 Day 1 Will finish this week up and swap up programs to help orient myself
Bench
90 x 3 PR I think
100 x 2 PR recorded
Did some different rows and called it.
Videos
100 bench double. Happy with first rep
Mia is feeling a lot better so wanted to come to the gym. Got a bit cold so dressed her up nicely.
https://www.instagram.com/p/Bawt03mDjO-/?hl=en&taken-by=hugh_gilly
30/10/17
Had a bad cold and everything was feeling off
AlphaBuild Week 9 Day 2
Deadlifts
160 x 0
160 x 0 got mad and punched a wall
This was the nail in the coffin for me on AlphaBuild so am swapping up.
Got a arm pump with curls and close grip up to 65 x 10 or something.
If anyone wants to recommend me a program preferably without amraps as I’m too dumb with those feel free.
