Cardio/core again
75 push ups
50 lying leg raises
EMOM kettlebell swings 40kg x10 for 20mins
Weighted sit ups
24kg x25 x2
Heel taps
50 x 2
2 Likes
531 cycle 3. Squats 5’s week
Took my young nephew to the gym today hes 19. He trained for about 8months before covid then stopped during the lockdowns so hes back to rank begginer status. He’ll be coming x3 days a week with me from now on so Mon will be two-a-days for me, Wednesday a hard conditioning session and Friday he can do my delts/core/arms session as planned. Hes just looking to actually leave the house, drop a few pounds and gain confidence/spend time with someone who isnt a secondary player in a video game so the monday workouts I do with him will be full body. Conditioning will be full blast but as Im sticking to my program through the week I’ll just be doing cardio/getting a pump on his Monday session and he can do my friday session with me as my program is written
Warm up, mobility.
Squats
Empty bar x12
40kg x10
60kg x10
100kg x5
115kg x5
130kg x5
(Smooth and easy today!! Flew up all of them)
Lying hammy curl
80kg x8 x4
Leg press
250kg x10 x5 (10 second iso squeeze of quads after every set)
Standing hammy curls
40kg x10 x4
Leg extension
40.5kg x10 x4 (4 second hold at top of movement)
40.5kg for straight reps to failure (35reps today! Felt awesome, even if the last 10 were a griiind and I had to dry heave into a bin…turns out its motivating having a training partner!)
Stairmaster 15mins 205kcals burned
3 Likes
Bench 5’s week
Face pulls
20kg x15 x4
Push ups x50
Bench
Empty bar x20
40kg x10
67.5kg x5
77 5kg x5
87.5kg x5
Weighted dips
20kg x5 x5
unweighted to failure immediately following 5th set 13 reps
Wide grip pull ups
6 x5
Incline DB bench
28kg x10 x4
Incline DB fly
16kg x12 x4
Stairmaster 15 mins 200kcals
2 Likes
50 bicep curls with 20kg and 100 push ups today but more like 15k steps.
I felt like I needed a rest day pretty bad so I took one of sorts. Ive had very poor sleep lately, zero energy, stress from work, family and wedding stuff been stretching my paitence too. Bright side is today I weighed in at 84kg so thats 11kg since December and although I’ve no accurate way to judge this so going by the US Navy method Im somewhere in the region of 10% bodyfat.
Took my rest day and an awesome cheat meal putting me at about 4k calories for today. Ive spent a month at 1900 to 2100 a day (cycling) and the same for the month before when I had my last cheat meal. Got deadlifts/back tomorrow so hopefully the excess calories really go to work for me.
3 Likes
Deadlifts 5’s week
Weighted pull ups (neutral grip)
Unweighted x10
15kg x5 x5
Immediately following the last set went unweighted to failure got 5 reps
Trap bar deads
Empty bar x10
60kg x10
80kg x10
110kg x5
127.5kg x5
145kg x5
Single arm DB rows
50kg x8 x4
Single arm lat pulldown (reverse grip)
40kg x10 x3
Low cable row
68kg x10 x5
Stairmaster 10mins 140kcal
Weather is awesome today so chucked a weighted pack on (20kg) and went for a 4k walk around the village with my wife to be…beats the piss out of staring at a gym wall for cardio
Fasting all day today per a John Rominello article I saw on her regarding cheat meals: Feel great, skin is tight, pumps were good and had plenty of strength and energy in the gym
2 Likes
Yesterdays delts/arms/core
Shoulder press machine (neutral grip)
60kg x12 x4
Lateral raises
14kg x12 x2
12kg x12 x3
Reverse flys
14kg x12 x5
Smith machine incline press
60kg x10
65kg x10 x2
DB curl
14kg x12 x4
Dropset to failure 8kg x5
Single arm tricep pulldown
15kg x10 x5
Cable crunches/heel taps/lying leg raises superset
30kg x20
30 heel tapa
10 lying leg raises
X3 rounds
10mins stair master 140kcals and another 4k weighted walk
Todays session
Push ups x75
Lying leg raises x50
KB swings 40kg EMOM 10 reps for 20 mins
Weighted sit ups 24kg x50
Heel taps x100
2 Likes
5/3/1 squats 3’s week
Squats
Empty bar x10
40kg x10
60kg x10
107.5kg x3
125kg x3
140kg x3
Lying leg curls
80kg x8 x5
Leg press
250kg x10 x5 (10 second squeeze of quads after every set)
Standing hammy curls
40kg x10 x4
Leg extension
40.5kg x10 x4 (4 second hold at top of movment)
40.5kg to failure (34 reps)
Session two (taking nephew)
Saftey-bar box squat
55kg 8 x 5
RDL
60kg 10 x 5
Incline DB bench
24kg 10 x 5
Pull ups
30
Chest supported row
30kg 12 x 5
Lat raises 10kg 10 x 3
15mins stairmaster 170kcals burned
The lads doing well. Hes a bit uncoordinated and has no confidence in himself (even kept his oversize hoodie on in 20° weather despite him sweating buckets) hes keen to learn and picks up technique issues quick, will lower and drop weight to prioritise form with no ego attached too which is nice. My legs were in bits after the first session though
2 Likes
5/3/1 bench 3’s week
Face pulls
20kg 15 x4
Push ups x50
Bench
Empty bar x20
40kg x10
72.5 x3
82.5 x3
92.5 x3
Weighed dips
20kg 5 x5
6th unweighted set immediately following 5th set to failure (15 reps)
Wide grip pull up
6 x5
Incline DB press
28kg 10 x4
Incline DB flys
16kg 12 x4
Stairmaster 10mins 140kcals burned
3 Likes
Yesterdays cardio/core session with the nephew
Cable crunches 25kg x20
Heel taps x30
Lying leg raise x12
Superset x4 rounds
Kettlebell snatch X10 reps (5 each arm) we did these “you go, I go” style and did 10 sets
Kettlebell swings
10 min Emom 40kg x10
Decline crunches/push up superset (waiting for cardio machine to open up)
15/15
Rower sprints
200m X 3 sets. My best time was 40 seconds we rested 50 seconds between sets
3 Likes
Looks like good solid work happening in here, great stuff man.
You still training BJJ as well or given that up for the time being.
Thanks mate, appreciate that! 
Nah Ive stopped jiu-jitsu too. Just foucusing on building a solid physique now thats built to last now
1 Like
5/3/1 deadlift 3’s week
Trap bar deads
Empty bar x10
60kg x10
80kg x10
120kg x3
135kg x3
152.5kg x3
Weighted pull ups
15kg 5x5
6th set immediately following 5th unweighted to failure x7
Dumbell rows (w/straps)
50kg 8 x4
Low cable rows
68kg x10 x5
Reverse grip pull down (single arm)
40kg x10 x3
Weighted walk
35kg pack x2.2 miles
2 Likes
Today is the last weights session in my cut (still got cardio tomorrow and a rest day sunday before the maintenance phase begins)
Im pretty happy with the progress, I’m stronger, much leaner (84.5kg down from 95kg in December) and feeling good but the diet is starting to wear me down considerably now, tired, much less NEAT daily and constant food cravings plus having to have mental shouting matches with myself to actually go train are all good signs the time has come for a maintenance phase before either a second cut or a bulking phase begins (opinions very welcome on those as Ive never deliberately bulked before, just got fat out of fight camps)
Some progress pics from last leg day and the back session just gone. Im definitely happy with the cut and glad its d
one!
2 Likes
Fridays session (forgot to log)
Seated shoulder press (neutral grip)
60kg x12 x4
Lateral raises
14kg x12 x2
12kg x12 x3
Reverse flys
14kg x12 x5
Incline smith machine press
60kg x10
65kg x10
65kg x10
Bicep curls
14kg x12 x4
8kg to failure x8
Single arm tricep extension
13.8kg x10 x5
Cable crunches/heel taps/lying leg raises superset
31kg x20
30 heel taps
12 leg raises
X3
Treadmill incline sprints
3% incline
Jog 40 seconds, sprint 15 seconds, walk 15 seconds
X6
2 Likes
Confession time.
I just spent two and a half days binge eating to the point of not being able to move. Sweating, cramping, eating to the point of wanting to vomit, then waiting and eating more, even if I didnt want to, 3rd personstyle almost viewingmy actions as if watching someone else. We’re talking easily in excess of 10,000 calories.
I truly thought I was passed this, having spoken with my fiancé weve been looking at ways to combat it and treat it like the mental health disorder it is. Part of that is going to be stepping away from things like tracking my food intake, my weight and progress pictures etc. I’ll continue to train hard because I enjoy it, I’ll be sticking with the program I’m on currently. I wont be posting for a while, not until I get this binge/restricion cycle sorted, then hopefully I can come back, having made some progress focusing soely on my lifts and be in a stable place to track foods, monitor my weight and the rest. Planning on just intuitively eating back to basics. Protien and veggies every meal and work up from there.
2 Likes
Best wishes