Awesome! Congratulations.
1 Like
Hell yeah dude
1 Like
18/11/22
Trained at a public gym in Covent Garden bit of a change in scenery
MACRO1/MESO3/WEEK9/DAY2
STRENGTH GIANT SET - (MEDIUM)
Pullup
10 x 2
20 x 2
25 x 2
30 x 2
25 x 2 x 2
20 x 2
Press no sleeves or belt and in trainers
60 x 2
70 x 2
75 x 2
80 x 2 x 2
75 x 2 x 2
WEIGHTED CARRY - (HEAVY)
Overhead Static Hold
70 x 30 sec
80 x 30 sec
90 x 30 sec
100 x 30 sec
ASSISTANCE FINISHER - (LIGHT)
Z Press
40 x 5 x 10
Pullups various grips
6 x 6
Paid 14 Great British Pounds to use one barbell and a power rack great session
1 Like
23/11/22
MACRO1/MESO3/WEEK9/DAY3
WEIGHTED CARRY - (MEDIUM)
Farmer Carry
100kg x 50 feet x 10
Sandbag Carry
93 x 50 feet x 10
STRENGTH GIANT SET - (LIGHT)
Burpee Pullups
8 x 4
Squat new technique squat has been feeling awful, felt decent today just weak
100 x 3
120 x 3
140 x 2 x 3
120 x 2 x 3
110 x 2 x 3
Steering Wheel
8 x 10kg x 30 sec hold
ASSISTANCE FINISHER - (HEAVY)
Squat
30 sec max reps @ 100, 90, 80, 70, 60
90 sec rest
Conditioning
Squats 10, 8
Squat Jumps 10, 8
Lunges 10, 8
Jumping Lunges 10, 8
1 Like
24/11/22
I cannot put into words how much it started raining during this session, Noah would of been worrying with the amount of puddles forming mid session
MACRO1/MESO3/WEEK9/DAY4
LOADING - (LIGHT)
Sandbag Over Bar
40kg x 3 rounds of 1 min
Burpees
x 3 rounds of 1 min
STRENGTH GIANT SET - (HEAVY)
DB Row
up to 45 x 5
Bench
100 x 2
110 x 1
120 x 1
130 x 1
135 x 1 moved very well, matches old PR 7kg less bw
140 x 0.5 might be the saddest video of my lifting career, just me pushing 3 plates for several seconds hoping it would get past sticking point, still happy with matching previous PR
Did some medium accessory work 50, 25, 25, pushups and some flyes, DB bench and came inside looking like I had been swimming.
2 Likes
12/12/22
Turned 23 just now, small training update havenāt done anything in a few weeks went to Sweden and got sick when I came back still not feeling 100%. Also currently snowing/ icy outside most of the time so training outside is not looking likely will restart in the new year and continue with Every Day Carry. Also enjoying not being achy and sore all over and joints specifically from training super heavy. Will re-assess training goals next year but in the past Iāve only training super heavy setting PR so will probably fall into it
4 Likes
Happy birthday!
1 Like
01/01/23
Back to it got sick again and again around Christmas still recovering but got back in the gym, plan is to cut down a bit for summer and do some activity every single day and try to fix my lungs since they are still very coughy from covid ages ago.
Current goals
- 200/150/250 SBD (current is 190/135/235)
- Bodyweight strict overhead press for reps (current best is 90kg @ 92.5 bw)
- Cut down to stable 88kg bodyweight ish
- Fix lungs/ improve cardio a good bit, will make some more solid goals on things I like in future
Did a upper DB session with some pushups and pullups to get back into the swing of things at my girlfriends apartment gym, definitely ate too much can barely do 6 pullups
3 Likes
02/01/23
Played football with girlfriend and later with dog and moved Christmas tree as well, starting up with every day carry again tomorrow
2 Likes
03/01/23
150 pushups total mostly sets of 20
2 Likes
04/01/23
Pullups x 8, 7, 6, 5, 5, 5
2 Likes
05/01/23
back to it went easy, walked dogs in morning as well
MACRO2/MESO4/WEEK10/DAY1
WEIGHTED CARRY - (HEAVY) top of every minute for 10 mins
Farmer Deadlift
70 x 4 x 3
90 x 4 x 3
110 x 2 x 3
Trap Bar Walk
70 x 4 x 50 feet
90 x 4 x 50 feet
110 x 2 x 50 feet
STRENGTH GIANT SET - (MEDIUM)
Sandbag Over Shoulder
40kg x 3 x 3
Paused Deadlift
60 x 6
100 x 6
110 x 6
120 x 3
RKC Plank
2 Likes
06/01/23
MACRO2/MESO4/WEEK10/DAY2
STRENGTH GIANT SET - (LIGHT
Chins
4 x 8
Press
60 x 3 x 8 fairly happy with this as a catch up benchmark
Plate Halos
10 x 4 x 6 each side
WEIGHTED CARRY - (MEDIUM)
Press
40 x 10, 6,2
30 x 10, 8, 4
30 x 10, 6, 3
Waiter Walk
same weight x 3 x 6 each set
ASSISTANCE FINISHER - (LIGHT) few rounds of
Lat Raises
Arnold Presses
Pullups x 1, 2, 3, 4, 5
Face Pulls
2 Likes
09/01/23
Today was my last day of being able to face going outside in the freezing cold and attempt doing a weighted carry with a wet implement, judge me as you will but I havenāt called any of the previous 4 Neversate programs short but my training goals have changed and I want to do something new.
Squat
60 x 5
80 x 5
100 x 5
120 x 5
120 x 3
120 x 5
Dog Resisted Sit Ups
x 50
Rowing Machine
8 rounds of tabata sprints
then 2000m normal pace
2 x 20 bw squats
not sure what I want to move on to next will figure it out
2 Likes
12/01/23
random filler workout #1
Bench
up to 100 x 10
Chins
3 x 8
accessories
14/01/23
random filler workout #2
Did full body with girlfriend in scuffed gym
16/01/23
Press
60 x 5
65 x 5
70 x 5
60 x 5
60 x 5
Pullups
3 x 8
Wide Grip Paused Pullups
x 5, 4, 3, 2, 1
assistance stuff
Been very busy with work in the new year still enjoying training just want to find a fun program, any suggestions for ideas? Was going to browse T-Nation for some ideas not sure
2 Likes
what are they now?
how many times per week do you go to the gym?
do you like full-body?
Cut down body weight, maintain lifts slightly not too fussed till after summer honestly, improve cardio
4x currently can do as many as needed prefer 4x though
Havenāt tried aside from if you count neversate programs on certain days
1 Like
23/01/23
Been a frozen spell for past week today was the first day above 2 degrees outside so I could train
Deadlift
100 x 5
140 x 3
160 x 3
180 x 3
160 x 3
100 x 15
HLR
4 x 8
Pendlay Row
80 x 3 x 8
Yates Row
60 x 3 x 10
CG Chins
x 12
some arms stuff as well after very cold outside
2 Likes
OK after re-evaluating my goals and current availability especially being up in London a lot with not the best equipped gym Iāve come to the following conclusion. Doing long heavy training sessions is fun but it ends up taking so much time and energy out of my day especially with long warmups outside going up to 4+ plates then multiple heavy giant sets then assistance and accessories then having to go shower and cook and eat a big meal after training normally it takes at least 3 hours from when I say Iām going to the gym till Iām back ready to work again from my office which isnāt ideal since Iām self employed at home and need to be productive.
So my idea is to do a bog standard PPL (donāt eye roll) as many times a week I can, up to 6 times per since I can train any of the days up in London pretty easily with my girlfriend and also easily fit the sessions in my day working from home either around 4pm or later in the day like 8pm.
After reading some old T Nation articles specifically the Paul Carter Ultimate split and some other posts and rep ranges from the best program Iāve run Mass Builder Iāve come up with a decent idea of what to follow:
Push A
Bench 3 x 5-8
Press 3 x 8-12 possibly variation
Incline DB 2 x 8-12
Lat Raise 2 x 12
Band Pushdown 3 x 15
Pull A
Barbell Row 3 x 5-8
Pullups 3 x amrap
Shrug 2 x 12-15
Face Pull 2 x 8-12
Bicep Curls 2 x 8-12
Legs A squat focus
Squat 3 x 5-8
Front Squat 3 x 8-12
Band Leg Extension 2 x 10-15
Lunges 2 x 10-15
Push B
Press 3 x 5-8 reps
Bench 3 x 8-12 possibly variation
Pushups 2 x amrap
Lat Raise 2 x 12
Band Pushdown 3 x 15
Pull B
Weighted Chins 3 x 5-8
DB Row 3 x 8-12 reps
Fatman Pullups 2 x amrap
Face Pull 2 x 8-12
Bicep Curls 2 x 8-12
Legs B deadlift focus/ posterior chain
Deadlift 5/3/1
Farmer Walk/ Carry 3 x depends on implement
RDL 2 x 8-12
Band Leg Curl 2 x 10-15
thatās the general plan, only 4-5 exercises per day, no real fluff and the first two exercises each day are priority everything else is just assistance work basically. Might possibly end up cutting some of the extra volume stuff but for now I donāt think itās over doing it at all. Any questions or suggestions at all are more than welcome.
4 Likes
24/01/23
Push A day 1 did a T Nation routine have adjusted it in the long post above
Bench 80 x 3 x 8
Press 50 x 3 x 8
Incline DB 25 x 2 x 8
Lat Raise 7 x 2 x 12
Band Pushdown 3 x 15
DB Skull Crusher 7 x 3 x 8
Took under 35 mins total from when I went outside till back in, good pump and can get straight back to work within the hour
4 Likes