Hey man, just checking in quick and haven’t read all the dialogue:
Good on you for taking the walk and finding out where you are! It sounds like you’re in relatively poor cardiovascular condition, and you intend to prioritize that - also awesome!
I like “bodybuilding” style training, but I don’t think you need to go that route just to accommodate your cardio. In the short term, I’d just leave a few reps in the tank on your sets and not push the volume to much. That’s all the adjustment I think you’ll really need. If you want to do the bodypart splits, that’s great too; I just don’t think you need to if you like what you’re currently doing. You’re just getting into better shape, not trying out for the track team.
Thanks for the advice guys I appreciate it. Im really busy at the moment and been away from home with a girl ive been seeing. I am due back later this week and I will be back to tracking.
What mechanism stops obese people from gaining muscle? Im not talking anything crazy but adding some decent muscle mass while fat isn’t impossible, your time lifting doesn’t mean you get to make crazy claims without being asked to provide evidence for them.
To be fair I have taken on board the need to take nutrition etc seriously and I respect that sincere advice, similarly I realized I was out of shape kissing a girl and that might indicate I need to go for a run lol.
Consulted some professional help and put together a flexible year long plan. Been trying different exercises in a gym and seeing how certain things feel. Ive decided to move away from strength goals and focus instead on higher volume with less intensity. Ive bought protein supplements and some micronutrient supplements.
Basic gist of things is to do steady state conditioning and a bodypart split. Really feeling the movement and getting in decent shape.
Started really light and glad I did because if id of gone anywhere near what I planned to I think I might have passed out. Sweat drench the bench and floor of the gym. Going to go on my hike tonight will update then
Chest
low incline barbell bench 4x15 (Did 12 reps by accident wrote it down wrong)
1.12x35kg
2.12x35kg
3.12x35kg
4.12x35kg
I checked my last 3x10 weight at the gym for db bench and it was 34kg 3x10. So realizing that to do hgiher volume the weight has to drop substantially. Not sure how much better the ability to lift heavy at volume will be when I am fit cardio wise. Going to buy bulk chicken tomorrow and will be tracking everything from tomorrow onwards. Aiming for 200g protein a day.
These felt too easy but the enxt step up on my dbs is 8kg so went as light as possible so i didn’t fail to hit reps
Tricep bar lying extensions (think bar weighs 5kg)
1.15x15kg
2.15x15kg
3.15x15kg
4.15x15kg
Straight bar cable pushdowns
1.15x15kg
2.15x15kg
3.15x15kg
4.15x15kg
These felt insane guess this is what a pump feels like properly, triceps felt engorged with blood. No idea why these felt so good. Hurt last few reps every set like an intense burning feeling.
Palms up db wrist curls (substituted to dbs because bars seem to give me wrist pain)
1.20x4kg
2.20x4kg
3.20x4kg
4.20x4kg
No workout tonight as I am off to see a lady. Not sure how one is supposed to have women and mainstain a fitness routine and diet at the same time. Thank God im funny despite looking like roger the alien. Thank god women like us for things other than looks lmao.
Just got home so no idea when i will be working out today. Might be really late. Crdio is off limits today I am absolutely nackered. Need an hour sleep before i need to get up.
OK so shit has gone way off track this week as ive been wasting all my time with women. I will be saying fuck puxssy from monday and getting serious about the routine. But for the rest of this week its a write off and I am seeing a girl later so im not training legs.
OK iv’e told everyone ive been disrupting my routine for I am not going to be having any late night visits for at least a month. Ive got my supplements delivered and I am going to pick up 5kg of chicken breast tomorrow morning. Don’t give a shit how tired I am I am going to stick to a fucking program. Stick to my nutrition and stick to my conditioning.
Gonna go back to a full body 3 times a week, strip the volume right down and do conditioning 3 days a week. Ive told everyone I know I am going to get in shape so there is some form of embarrassment if I fuck it off and go chasing girls like a knobhead.
B
Barbell overhead press 2 sets
Dumbbell flat bench 2 sets
Dumbbell row 2 sets
Lateral raises 2 sets
EZ bar curl 2 sets
Tricep pushdown 2 sets
RDL 2 sets
Glute bridges 2 sets
Crunches 1 set
My new hiking route is less than 5km but I can park there and take my dog so its not so boring. Going to be going really early because my dog is a psycho and tries to fight everyone.
OK so I ended up staying at a girls two nights on the run again. Not really sure how I became such a weak willed pussy but I guess thats just who I am. Been sticking to my diet though and taking chicken and rice in tupperware.
Feel like dogshit. Two women ive completely fallen for and know im no good for and told one im not seeing her anymore. Other found out about the other one and now hates me. I need to fix my fucking life.
The problem i have working out is the one i have with everything. Im the fucking problem.
Doing this because its something I think I will find fun
Higher frequency lower volume
Mainly compound lifts
Now diet is in order I hope I can stick to this at least 80% of the time
So been getting that private coaching and ive gone over the issues im having regarding feeling beat up after training, volume, how to manage it all and hes watched me squatting at high intensity for a few sets, watched how i do volume stuff.
Hes advised a 16 week training cycle at lower intensity. double weekly voume for arms shoulders, chest and calves. Once weekly for legs and back to manage fatigue properly. He wants me to try and learn to auto regulate my training because he says ive got all the lifts down, i can squat completely upright in a deep squat, i can pull from the ground fine, but its just learning not to smash myself into the ground and train for the long haul.
Hes advised drop the linear stuff and focus on losing weight and building a nice foundation. Cardio he advises to keep the same so fasted walking.
my best friend from highschool till i was 18 is getting out of prison after 12 years so im taking this week off and chilling with him. Gonna do a workout on monday before I go pick him up. Hes yoked from being inside so long so im hoping he fancies being my gym partner.
Still been training but unfortunately not been able to stop the late night pussy visits. As a result my sleep is constantly fucked. I basically now have 2 steady girlfriends but they are both ok with it being open. But they both keep complaining about time together so its taking up all my time.
Ive lost 20lbs so ive either drastically underestimated how hard im pushing it in the gym and in cardio or i don’t know but im ready to go a size down in tshirts.
Im completely fucked from lack of sleep. im considering moving in with one of the girls so that i can spend half my time there defacto and then spend the a couple nights a week with the other. One lives right next to a gym so it might help with adherence to the working out too.
My friend is absolutely insanely strong. Hes repping 180kg for pretty high reps lol. Think I might need to find him a more suitable training partner long term.
Found a new girl and im completely head over heels in love with her. Kenyan, tall, amazing eyes. Works as an optometrist. Im going to be going down this weeked to spend a couple days together. Think this is wifey for sure.