Training: Good again this week - 2 upper and 2 lower sessions as usual. The sets of 10 dips seem to be getting more and more comfortable, the lower body stuff is going well and the pull-ups are improving slowly but surely. My only issue currently is ongoing lower back discomfort following all of that driving the other weekend, but it’s really not that bad.
Nutrition: Pretty good this week. I haven’t been counting macros etc but everything has been reasonably healthy and portions haven’t been out of control.
I wasn’t originally planning on training today but felt the need to fit some in. I focused on technique and rep quality, which is why I only did singles for the front squats. It is interesting that goblet squats and front squats feel so different despite appearing so similar.
Ketlebell Swings/Front Squats
20kg: 300 total
2x28kg: 18 total Time: 20:38
Bodyweight: 91.1kg
This was a huge PR both in terms of bodyweight and swings/squats. I’m slightly concerned I may have miscounted reps as the drop was so significant, but it didn’t feel like it at the time. Soon I’ll start using the 28kg for swings, and I think that’ll make a huge difference.
Week 7 already! Time flies. I had a bunch of really tough shifts so I just did an easy whole body session today. I have tomorrow off so plan on doing another, more challenging, whole body session. My bodyweight is surprisingly good given how I’ve been eating, and overall I feel good.
Warm-Up [/b]
Hip circles and goblet squats and then, later, machine chest press
Kettlebell Swings/Front Squats
20kg: 300 total
2x28kg: 18 total Time: 30:13
Dips
BW: 5-10-15
Neutral Grip Pull-Ups
BW: 5-8-10
Bodyweight: 93.2kg
The swings and squats were slow but I’m happy so long as I keep it around the 30min mark. Bodyweight is a bit high, but I’ve eaten more than enough to warrant that. The final sets of both dips and pull-ups were solid PRs, so I’m very happy with that. Overall a good session!
Bench Press
Ramped up to a drop set, starting with 85kg x12 then dropping down
Barbell Rows
55kg: 5x10
After this I finished up with an assortment of high rep squats, deadlifts, presses and rows. This was just a general volume/pump session with a friend. I forgot to weigh myself this morning.
This was just a very basic session to get things moving again. The last 3 weeks have been extremely rough at work, so I’ve just been doing the minimum, but now I want to hit it harder.
Thanks bud! Yeah it’s honestly not that bad, I think the key is to have some flexibility in your training so that you can make use of the 9-5 shifts and then rest during the longer ones. But it’s really not as bad as people make out.
[b] Week 8: Lower Body
Warm-Up [/b]
Hip circles and goblet squats
Ketlebell Swings/Front Squats
28kg: 300 total
2x28kg: 18 total Time: 46:28
Bodyweight: 92.8kg
This was my first session using the 28kg for swings. It took a long time, but I’m just happy with the workload. Grip was more of a limiting factor than before - I had to split the middle set of 50 swings in two, but I managed the first and last straight through. The kettlebell haloes yesterday seem to have loosened up my neck quite nicely.
Week 8: Cardio Day
Today I did some 5-a-side football with work colleagues and then went to the sauna. Plenty of sprinting around, so was pretty good cardio. I’m going back down south tomorrow for my Gran’s funeral, and this week has been a bit of a write-off in terms of training. I’ve just been so drained from all of the long shifts. I’ll just think of it as a recovery week and hopefully I’ll be fresh for next week.
Good luck with everything you have going on. Sorry to hear the news. My grandpa is right around the same place right now too, so that, combined with the long shifts, hits pretty close to home here also.
Thanks a lot guys. I’m really sorry to hear about your grandpa LoRez.
[b] Week 8 Summary
Bodyweight: [/b] 93.3kg
Training: poor
Nutrition: poor
The next two weeks shouldn’t be as rough, so I’m hoping to get some good wok done. Fortunately, although my training has suffered, my strength hasn’t regressed, so I’m no worse off.
I just got back this evening and so didn’t feel up to a proper session. This was a nice little workout to get the blood flowing and loosen up my joints. My neck feels especially stiff at the moment.
I knew that was coming regarding my bodyweight - I look the fattest I’ve looked in a while and it was clearly deserved given how my training and nutrition has been recently. Nevermind, I’ll get it sorted. Strength during this session was ok all things considered. Definitely not quite where it has been before, but not too far off.
I’ve been feeling pretty unenthused about training over the past few weeks, as I haven’t been able to train as often as I’d like and my bodyweight has been creeping up, but today felt really good. I weighed in at 95.5kg this morning but I felt strong in the gym, and I didn’t think I looked bad in my tank top. I equalled my dip PR (with a little extra volume) and managed a comfortable 5x5 on pull-ups. I’ve been eating well so far this week - I’ve been making packed lunches of grilled chicken, peas and rice - and I feel like I’m bringing my appetite back into a suitable range. Feeling positive.