RDL: 1x20 with 60kg/132lbs
Goodmornings: 1x10 with 50kg/110lbs
Bulgarian Split squats: 1x10 with 32kg/71lbs
Leg extensions: 1x15
Weighted Dips: 12.5kg/28lbs x10,8 and 1x11 with 10kg/22lbs
DB bench press: 20kg/44lbs x21
Lat pull down: 5x10
NOTES
Not much to say. Redid this week and the malcolm-X work was again done in 2 sets.
I changed up the accessory work because there was nowhere free to do pull ups so did lat pull down and also did some alternative for some of the push reps.
Overhead press: 20kg/44lbs (the bar) x5, 25kg/55lbs x5, 27.5kg/61lbs x5 | 20kg/44lbs (the bar) x14,13,12,11
Barbell bent over rows: 1x15 with 50kg/110lbs and 55kg/121lbs x12,11,11
Incline DB press: 3x10 + 1x7 with 17.5kg/39lbs and 1x13 with 12.5kg/28lbs
Weighted Crunches: 50 total reps over 3 sets
3x10 Tate press superset with barbell curls
NOTES
Not much to report. I think I’m starting to hit the point in my weight gain where I go from “I’m looking chubby FML” to “I actually look like I’m building muscle” which is nice.
Also on a non-lifting note I got through to the final stage of the interview process with that gym so fingers crossed next week I’ll have a decision to make!
BBB (Malcolm-X) cycle 4 week 1 day 4 (Lower body conditioning)
Tabata Hex bar deadlifts
8 rounds of 20/10 with 72.5kg/160lbs (averaging 8 reps per 20 seconds)
Hex bar deadlifts: 112.5kg/248lbs x1, 152.5kg/336lbs x1 and 172.5kg/380lbs x1
NOTES
So I confess I got lazy this morning. Woke up, saw the rain, saw I had no concrete plan for today’s session and weakness won.
I managed to get into work 15 minutes early so did this before anyone else got in. Not really much but enough to keep the everyday momentum going.
I also feel I may have hurt myself on the last heavy deadlift. My right pec felt a twinge at lock out. No bruising, no pain when pressing against something so hopefully nothing major and just a cramp.
Incline DB Press: 3x5 with 22.5kg/50lbs
Incline Bench press: 1x20 with 30kg/66lbs and 1x17 with 35kg/ 77lbs
Power cleans: 30kg/66lbs x5, 35kg/ 77lbs x5, 40kg/88lbs x5
Bent over row: 40kg/88lbs x20
Barbell Floor press: 40kg/88lbs x10, 50kg/110lbs x8 and 60kg/132lbs x5
Hammer curls: 3x10 with 10kg/22lbs
NOTES
Once again not much but enough work to get blood flowing and take advantage of the extra food while not really hindering recovery for next bench session.
Barbell floor presses were ‘different’ and significantly more akward than using dumbbells
Hip thrusts:3x8 with 120kg/264lbs
Walking lunges (30kg/66lbs Barbell): 2x26 steps (13 each leg)
Decline DB press: 2x20 with 20kg/44lbs
Flat DB Press: 1x10 with 30kg/66lbs
Lat pull down: 5x10 different grips
NOTES
So today was stupidity. I decided that I was getting 50 reps without racking the bar for the Malcolm-X set.
How long did it take? No idea
Did I regret it? Immediately after hitting 27/28
Honestly, I know the weight was light but 50 reps made me nearly pass out. The quads, back, lungs and wrists (bar placement) were killing me more than I care to remember. But we survived!
50 reps 85kg is not light at all for 50 reps. That’s incredible work. I applaud that drive. Genuinely incredible discipline to that in one straight set.
RDL: 1x20 with 70kg/154lbs
Bulgarian Split squats: 3x10 each leg with 32kg/71lbs ( Two 16kg/36lbs Kettlebells)
Weighted Dips: 12.5kg/28lbs x10,10,8
Decline DB Press: 1x22 with 20kg/44lbs
Weighted Pull ups: 10kg/22lbs x7,6,5,4
Lat pull down: 2x10
Low cable row: 1x10
NOTES
So today was ‘meh’ day. Did manage more reps on the first Malcolm-X set than I did last week 2 so progress in a way.
I’ve started being very precise with rest times for accessory work which as you can see is resulting in dips + pull ups suffering. Not an issue and I will continue like this.
Also been in a weird mood today and kind of feeling ‘depressed’. Just overthinking life etc and waiting back for feedback and an answer from the final stage interview I had yesterday. Not sure on if I will take it anyways if they make the offer because the pay is lower than expected.
Also never thought in my life I would be asked at an interview if I knew my bodyfat % and what my current abs looked like.
It kind of is to be fair. So the role is for a PT position at private PT only gym which focuses on body transformations for the general public.
The question itself is not really an issue because I get why it is asked. But considering I’m under 150lbs in bodyweight I would have thought that my lack of size would be the issue.
Their financial ambiguity is cheeky to say the least. The advert said one thing, interview stage said ‘competitive’ and the number I was told Monday was another thing.
BBB (Malcolm-X) cycle 4 week 2 day 5 (Lower body conditioning)
Prowler pushes
40kg/88lbs added low handle push to one end and 80kg/176lbs high handle push back
50kg/110lbs low handle push to one end and 90kg/198lbs high handle push back
60kg/132lbs low handle push to one end and 100kg/220lbs high handle push back
Tabata Sumo deadlifts (bad choice)
8 rounds of 20/10 with 60kg/132lbs
KB swings: 2x50 with 20kg/44lbs
BELOW DONE AT WORK ABOUT 20 MINS AFTER THE ABOVE
Hex bar deadlifts : 72.5kg/160lbs x2, 112.5kg/248lbs x2, 152.5kg/336lbs x1 and 172.5kg/380lbs x1
3x Seated bicep curls
3x Dumbbell skullcrushers
NOTES
So not much to say except this was much harder than it looks.
The prowler pushes did a number on my quads and weirdly the pump probably rivaled any other exercise I’ve done.
The Sumo deadlifts were a nightmare… Definitely need to work on mobility and technique before randomly choosing it for tabatta work.
I’m with @aholding88 on this one. Do they want you to train your clients, or do they want you to shoot (soft?) porn to promote the gym?
The personal trainers at my gym all focus on body transformations for the general public too, and I would guess that at the moment only one of them has the kind of low body fat and chiseled abs that your prospective employer is after. This doesn’t mean that the other trainers aren’t good at their jobs; on the contrary . . .
And yes, the lower wage is definitely cheeky too, not least if they expect you to work as a model for free as well!
Hip thrusts:3x8 with 120kg/264lbs
Walking lunges (30kg/66lbs Barbell): 2x26 steps (13 each leg)
Weighted Dips: 12.5kg/28lbs x10,10,8
Decline DB Press: 1x22 with 20kg/44lbs
Weighted Pull ups: 10kg/22lbs x6,6,6,5,4
Lat pull down: 2x12
NOTES
So technically the Malcolm-X sets went better than the same workout 3 weeks ago, but I was starting to be ill back then so not really a sign of much.
The rest was ‘Meh’. I guess the fact that this was a repeat workout means I don’t have much to say.
The goal is to get tomorrow done with the 50 reps done better than last time and then all workouts after will be ‘new’ so should be more fun and challenging.
