Louzanisca's Training Log

Training Training Logs
22

For some time absolutely nothing…

I have deadlines that are approaching (real estate purchase, access to priority being an absolute goal in my personal journey, I finally get there at 28, it took time,
I don’t know how it works in your country but in France I find it super complicated, procedural, the administration is so heavy …
Promotion at work which will greatly burden my schedule)
and for the moment I am doing a round back in the face of the stress it generates…
To tell you the truth, I’ve been doing this for years…
Even bodybuilding is complicated right now and I have moments of decreased motivation, I tell myself that all the efforts and sacrifices I make to look like having this physique frankly… On the other hand fortunately it is there otherwise I do not know what I will become.
Anyway we will not go back to what I have already written.
It’s complicated, everything seems dark right now, but it will pass.

And I don’t play video games, it takes too long!!!

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23

You should find some things to do for yourself that give you a dopamine reward (for good things). I can’t advise as I have no time to do this for myself currently, but I will soon have time available to do so. You need to find a purpose and chase it; I fundamentally believe this to be paramount to a man’s mental health.

It is that way here, but I couldn’t tell you if it’s better or worse than where you’re at. These things are temporary setbacks though.

You and me both. Reframe this mentally to be a reward for yourself. When you lift, do you feel better? Do you feel better when you look good? I know I do. Self-care is important, particularly for getting through dark times.

Anyways, I don’t have much sage advice otherwise, you and I are pretty much the same age and have lived different lives.

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24

Hello,

Friday 16/06 :
Sleep : 7h

  • 40min walk + 130 Band Pull Aparts

Saturday 17/06 :
Sleep : 7h30

Workout C : Full Body
a - Incline Bench Chest Fly Pulley 4x 12-15 @14+2.5kg = 15 - 15 -15 (video) - 15

b - Seated Horizontal Leg Press 4x 15-25 @134kg = 25 - 25 - 25 - 25

c - Barbell Row 4x15 @40kg + Bar (88 lbs + Bar) = 15 - 15 - 15 - 15 (video)

d - Seated Incline (70°) Overhead Shoulder Press 4x 6-8 @42 kg + Bar (92 lbs + bar) = 8 - 8 - 7 - 7

e - Leg Curls Seated 4x 6-10 (6 seconds eccentric) @57kg = 10 - 10 - 9 - 8

f - Calf Raises Seated On Leg Press Machine 1x25 1x20 1x15 1x10 1x8

  • Evening : 1h walk

Forced to train early in the morning (7am), not a usual schedule and I don’t like to train so early but not the choice.

No Deadlift on week 4 of the Matt Kroc program, I chose rowing bar and I realized how weak I was on this exercise.
The sets of 25reps at the leg press raise my soul every time.
I could not take all the videos I would have liked, it was early and I was upset to practice on this schedule.

Finally a significant weight drop; weighed Saturday morning at 77.70 kg / 169,75 lbs (compared to 78.90kg / 171,96 lbs the week before), the drop in calories and the addition of walking sessions on days OFF begin to make their effects.

I start to stagnate on most exercises, today last session of the program then I will vary, I do not know what to start.
Stay in 3x Full-Body + Gap Workout, or go to Upper/Lower 2x, see even Push/Pull 2x…
Recovery begins to be limited on some muscles.

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25

Sunday 18/07
Sleep : 7h30

Morning 1h walk

Workout D : Gap Workout
a - Dumbbells Reverse Fly 4x 20-30 @H7.5 kg = 30 - 30 - 30 - 30

b - Dumbbells Side Lateral Raises Myo Reps @H12.5 kg = 13 + 9 + 8 + 6 + 6

c - Seated Incline Dumbbells Curls 4x 6-10 (4-5 seconds eccentric) @H10 kg = 10 - 10 - 10 (video) - 9

d - Spider Curls E-Z Bar 4x 8-12 @12kg + E-Z Bar = 11 - 9 - 9 - 9 (video)

e - Pushdown Pulley Double Rope 4x 10-15 @34kg = 15 - 14 - 13 - 11 (video)

f - E-Z Bar Lying Skullcrushers *4x 6-10 @22 kg + E-Z Bar = 9 - 8 - 8 - 8 (video)

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26

After reading the training log of @davemccright
(Very interesting journal, I spent part of the afternoon reading it, you are very inspiring man)
I’m going to focus on Fortitude Program of Scott Stevenson for the next few weeks.

I have not read the book and I do not have all the information, I do not even know if it is wise during a diet, but it tempts me and is the most important.

The 5/3/1 also tempts me more and more, I think I will soon do it.

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27

Super excited to see how Fortitude goes for you! I definitely recommend checking out the ebook from Scott’s website! It’s only $20, but it’s probably the best $20 you’ll ever spend on anything Training related, and I’m not kidding! I think it can work well in a surplus or deficit, just make sure you’re accounting For recovery and being diligent with peri workout nutrition!

I also appreciate your kind words you’ve shared about me and my log!

5/3/1 is also a great book and program. When you look into it, I recommend grabbing the second edition book and 5/3/1 Forever. 5/3/1 is a great overall program for size, strength and conditioning. Fortitude is very Bodybuilding focused (which I love) and is among, if not the best Bodybuilding program I’ve done right up there with Mountain Dog programming.

3 Likes
28

@davemccright
I really mean everything I’ve written

I bought the book last night, today I hid a little at work to be able to browse it (bad spirit I know…)

I understood the main lines but my English being very bad I have difficulty to understand some points.
If you can enlighten me, I will thank you very much, you or anyone who knows the program.

For example I block on the “zig zag sessions” on the range 6-12 reps

Let’s take the basic version, tier 1 day 1
It says here:
Thigh: 1 set (let’s start on back squat)
Quad: 1 set (leg press)
Hams: 1 set (RDL)
Rest = 2min

In the approach do I have to warm up on the 3 exercises in a row and then do my serie of back squat 6-12 reps <2min rest > leg press 6-12 reps <2min rest> RDL 6-12 reps so do everything

Or do my squat warm-up, my series of 6-12 reps then Leg Press warm-up then 6-12 and finally RDL warm-up then series of 6-12?

Then Basic, Tier 3, Day 1
It says here:
Thigh: 3 sets(back squat)
Quads: 1 set (leg press)
Hams: 1 set (leg curl)
Rest 2min

I have to do my 3 sets of affiliate squat with 2 min rest then leg press 1 set and leg curl 1 set or I have to do: 1 set of squat <2min rest> set of leg press <2min rest> set leg curl <2min rest> squat 2nd set <2min rest> squat 3rd set?

And finally (I don’t want to ask too much either… I think I understood the essential but really I stumble on some stuff…)

Basic, Tier 3, Day 1
Pump sets
Shoulders/Abs 3 sets superset

In the book it shows 3 different examples of superset, one equals 1 serie
So 3 sets = 3 differents shoulders and abdominals exercises

Do I have to do 3 and 3 different exercises on the shoulders and abs or can I do 3 sets on the same exercise?
That’s a lot of setup and there’s a lot of people in my room at rush hour.

Finally for the stretches loaded, they are to be done at the end of each series of pump we agree or the final set ?

I don’t bother you any more
And thanks in advance

I will start tomorrow, the basic version for a first block of 4-6 weeks, maybe by staying at the Tier 1 for a while to get used to, I rarely train for failure I have to take the pace.

2 Likes
29

Hey glad to hear you’re liking the book! Tier 1 Legs would feature 1 work set of thighs (usually squats or Leg Press, do 1 all out set after you are fully warmed up, don’t just jump straight to you’re working weight), 1 set of Quads(usually like a leg extension) and 1 set of Hamstrings(Leg Curl, Stiff Legged deadlift)… Tier 3 is where the Zig-Zagging comes in here’s an example:

Squat(1 work set, just short of failure)
Leg Extension (1 work set to failure)
Squat(1 work set, just short of failure)
Leg Curl (1 work set to failure)
Squat (1 work set to failure)

So as you can see, your compound Thigh exercise is done 3 times in Tier 3 where as the isolations for quad and hamstring remain 1 hard work set.

Remember to keep 3 exercises for each category so you can cycle through them with each week, and back to the originals on Week 4. The volume may seem somewhat low on paper, but the intensity is extremely high and so is the frequency, as each body part is trained 3-4 times a week.

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30

I appreciate your answer and your time thank you very much

So for the tier 1 we have to warm up to exercise 1, do the 6-12 reps work series, then 2 minutes of rest, directly the 6-12 reps Quadriceps work series, then 2 minutes of rest and directly the ischios for the 6-12 reps work series.
after exercise 1 I do not repeat warm-ups to other exercises? I go directly to the work series?
I’m sorry I didn’t catch that point, but the rest is understood.

31

No, do your full warm ups for each exercise. Take as many warm ups/feeder sets as you need before you get to your work set, but not so many that it takes away from your top set. So do your thigh warmups, then your top set. Take a rest as you move over to your quad isolation exercise, do your warmups on the movement then your work set. Just like you did on your thigh movement. Then repeat the same process for hamstrings. This will all be much easier to understand once you’ve had a few sessions doing it in the gym, but it’s really simple!

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32

Beautiful I get it!!!

Thank you so much Dave,
I appreciate your help and congratulations again for what you accomplish, I enjoy reading your journal, not a complaint and negativity, that hard work and positive, really bravo you kicked my ass.

2 Likes
33

Thank you so much for the positive feedback man! I’m really happy to hear that my log is enjoyable and inspiring to people! That’s exactly what makes it all worth it to me!

34

Hello,

Monday 19/06
Day Off
Sleep : 7h30
Walk 1h

Tuesday 20/06
Sleep : 6h30
Scott Stevenson’s Fortitude Program
Basic Version / Tier 1

W1D1
Back Squat @120kg = 10 (video)
Leg Extensions @79 = 20
RDL @110kg = 12 (video)
Adductors Seated Machine @45machine = 18
Standing Calf Raise @52machine = 13
Seated Calf Raise Leg press @52machine = 16

Chest Fly Machine S.S Lat Pulldown MAG
@61machine = 25 reps + 4 super slow eccentric reps
@52machine = 16 reps + 4 partials reps

Dumbbells Lateral raise S.S Captain’s Chair Hanging Leg raise
@DB 7.5kg = 21’s : 7 reps full rom + 7 reps top + 7 reps bottom + 6 total reps
@BW+4kg = 25 reps

E-Z Standing Curls S.S Diamond Push Ups
@E-Z 20 = 21’s : 7 reps full rom + 7 reps top + 7 reps bottom + 6 total reps
@BW = 22 reps

Always complicated to be satisfied with myself, so I’m not completely satisfied.
Very hard mentally to go to absolute failure at squat, I think I stop 1 rep before.

For the pump sets I’m not sure I chose the right exercises and techniques, I chose everything at the last moment, but overall I had good sensations and quite good congestion.

The session lasted 1h30, I think it could go faster but I took the time to warm up properly.

2 Likes
35

Hello :slight_smile:

Wednesday 21/06
Day Off
Sleep : 6h30

Thursday 22/06
Sleep : 4h30
Scott Stevenson’s Fortitude Program
Basic Version / Tier 1

W1D2

Trap Bar Deadlift (high hands) @150kg = 12 reps
Pronated Pull Ups @BW+5 kg = 9 reps

Bench Press @95kg = 9 reps

Standing OHP @52.5kg = 11 reps

Pendulum Leg Press @180 kg = 20 reps + 5 reps super slow eccentric

Seated Leg Curls @36kg = 25 reps + 8 partials low reps

Standing Calf Raises @32kg = 19 reps + 7 partials low reps

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36

Hello,

Friday 23/06 :
Day OFF
Sleep : 6h30
1h walk

Saturday 24/06
Sleep : 6h
Scott Stevenson’s Fortitude Program
W1D3
Incline Leg Press 6x4 (Muscle Round = clusters with 10s of rest) @190kg : 4-4-4-4-4-4
Leg Extensions @45kg : 20 reps + 10 low partials
Seated Leg Curls @43kg : 20 reps + 10 low partials
Seated Calf Raise 6x4 Muscle Round @59kg : 4-4-4-4-4-7
Larry Scott Pulley EZ Curls @34kg : 15+2 high partials
Pronated forearms extensions seated @10kg = 26 reps

Training in the morning at 7am, I had at noon the birthday of a very good friend, I asked myself the question as at every similar event if I had to drink and enjoy the day and take off the food side, After reflexion I decided to take full advantage and not to pay attention, in these complicated times for me it did me good in the head. Now more gaps until the summer holidays in mid-August.

Express training, it lasted in total barely 35 minutes, quite happy with the work provided.

Sunday 25/06
Sleep : 6h (4am → 10am)
1h Walk
Scott Stevenson’s Fortitude Program
W1D4
T Bar Row 6x4 Muscle Round @55kg : 4-4-4-4-4-5
Lat Pulldown Pronated 6x4 Muscle Round @59kg : 4-4-4-4-4-5
Incline Press Smith Machine 6x4 Muscle Round @60kg+SM : 4-4-4-4-2 / @50kg+SM : 4
Seated Shoulder Press Machine 6x4 Muscle Round @32.5kg : 4-4-4-3 / @25kg : 4-4
Triceps Pushdown @43kg : 4-4-4-4-4-7
Crunchs Pulley @79kg : 4-4-4-4-4-5

Very difficult awakening this morning with the party of the day before, correct training but without more considering the circumstances, small walk of 1h a little later to give me good conscience.

First week of the program, I really like the format at the moment and I don’t feel nervous and physically exhausted.
Going to failure is also learned, it will take me some time of adaptation to get the most out of it, the weight is down this week, only 400 grams, so I just reviewed the food plan a little bit lower (average of - 240 kcal per day), I also included whey isolat.

3 Likes
37

Hello,

Monday 26/06
Day Off
Sleep : 8h

Tuesday 27/06
Sleep : 6h30
Scott Stevenson’s Fortitude Program
Basic Version / Tier 2

W2D1

Loading Sets Lower (6-12 reps)

Back Squat @122.5kg = 10
Leg Extensions @89kg = 15
Back Squat @122.5kg = 7
Seated Leg Curls @64kg = 13
Adductors Seated Machine @52kg = 12 + 4 (30sec rest pause)
Standing Calf Raise @59kg = 12-12
Seated Calf Raise Leg press @59kg = 13-11

Pump Sets Upper
(15-25 reps with intensification technique (partials reps, slow reps, slow eccentric, isometric hold, 21’s reverse etc…)

Chest Fly Machine S.S Lat Pulldown (Neutral grip)
2 sets

Dumbbells seated over head press S.S Hanging Leg raise
1 set

Dumbbells lateral raise S.S Captain’s Chair Hanging Leg Raise
1 set

Incline DB curls S.S DB Overhead triceps extensions Dumbbell
1 set

Increased volume by switching to Tier 2, very intensive session.
The second series of squats after the leg extensions was very hard, weight that seemed much heavier, the first rep surprised me.
For the Pump Sets I wonder the interest to note the loads used and the repetitions, the goal being simply to create a huge pump.

Otherwise nothing to say special, I’m so happy when I’m at the gym, I forget everything else, I hope to get results now, I’ll work for anyway.

3 Likes
38

Hello :slight_smile:

Wednesday 28/06
Day Off
Sleep :7h00

Thursday 29/06
Sleep : 4h00
Scott Stevenson’s Fortitude Program
Basic Version / Tier 2

W2D2
Loading Sets Upper (6-12 reps)

Trap Bar Deadlift (high hands) @155kg = 12 reps
Pronated Pull Ups @BW+7.5 kg = 9 - 6 reps

Bench Press @95kg = 7 - 6 reps

Standing OHP @55kg = 7 reps
DB Lateral Raise @DB12.5kg = 14 reps

Pump Sets Lower
(15-25 reps with intensification technique (partials reps, slow reps, slow eccentric, isometric hold, 21’s reverse etc…)

Incline Leg Press @100.kg = 25-25 regular reps
Leg Extensions @52kg : Normal + Partials reps
Leg Curls Seated @43kg : Normal + Partials reps
Standing Calf Raise @38kg : 19 reps

Shitty sleep, I had to go help a friend set up a store banne, we ended very late.
Session of 1h20 very intensive, no dead time, I sweated a lot. I’m starting to measure the program, it’s not easy work, the pump sets on the thighs are really painful.
Drop in performance at the bench press, I will monitor this next week, if it drops again I will change exercise.

Friday 30/06 :
Day OFF
Sleep : 4h + 3h nap
1h walk

Special day today, I am officially owner of a property, I signed this morning at the notary, end of work scheduled for the end of March 2024.
Short sleep because of a company meal, I wasn’t working that day but I had to get up early anyway, I caught up in the afternoon by taking a 3 h nap.

2 Likes
39

Saturday 01/07
Sleep : 7h
Walk 1h

Scott Stevenson’s Fortitude Program
W2D3
Incline Leg Press 6x4 (Muscle Round = clusters with 10s of rest) @200kg : 4-4-4-4-4-5
Incline Squat Machine 6x4 @100.kg : 4-4-4-4-4-5
Leg Extensions 6x4 @70kg : 4-4-4-4-4-7
Seated Leg Curls 6x4 @57kg : 4-4-4-4-4-3

Standing Calf Raise 6x4 @45kg : 4-4-4-4-4-5
Seated Calf Raise 6x4 @59kg : 4-4-4-4-4-6

Larry Scott EZ Curls 6x4 @20kg+EZ : 4-4-4-3 @15kg+EZ : 4-4
Pronated forearms extensions seated @15kg = 25 reps

Crunchs pulley @89kg : 4-4-4-3 @70kg : 4-4

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40

I need your opinion, this week despite a new drop in calories I still gained weight, it’s simple since the beginning of my supposed cut that started 8 weeks ago and I’m at the same weight as at the start… This is really not normal I have dramatically reduced calories since the beginning…

  • May 13 : 77,7 kg / 169,75 lbs
  • May 20 : 79 kg / 174,16 lbs
  • May 27 : 78.7 kg / 171.96 lbs (calories reduction)
  • June 3 : 79.2 kg / 174.16 lbs
  • June 10 : 78.9 kg / 171.96 lbs (calories reduction)
  • June 17 : 77.7 kg / 169.75 lbs (calories reduction)
  • June 24 : 77.3 kg / 169,7559 lbs
  • July 1 : 77.7 kg / 169,75 lbs (calories reduction)

I really don’t understand what’s going on… This winter I proceeded in the same way and I went from 77.10 to 71.70 kg in 13 weeks, just by gradually lowering the calories and adding walking on foot, there everything seems blocked.
My forecast chart for this period is 76.1 and 74.4 kg (weight loss per week between 0.5 and 1% of BW).
I’m way behind.

If you have explanations I am a taker, I have the feeling to train seriously, the day I am very active at work and in the evening I do very regularly 1h walk, I almost never make deviations…

I’m thinking of several options:

  • Metabolism completely blocked
  • Stress even higher than I think, cortisol very high so fat loss blockage
  • Exceptional muscle gain (very unlikely)

In general, I reduce calories from 5 to 10% a day during the week, which translates into a reduction of 200 to 250 calories a day.

2 Likes
41

Sunday 02/07
Sleep : 8h (it feels good)
1h Walk
Scott Stevenson’s Fortitude Program
W2D4

T Bar Row (neutral grip) 6x4 Muscle Round : 60kg : 4-4-4-4-4-5
Bent Over Barbell Row 6x4 : 80kg : 4-4-4-4-4-8
Lat Pulldown Pronated 6x4 : 66kg : 4-4-4-4-2 / 52kg : 4

Incline Press Smith Machine 6x4 : 60kg+SM : 4-4-4-4-2 / 50kg+SM : 4
Incline Cable Fly 6x4 : 20kg/s : 4-4-4-2 / 14kg/s : 4-4

Seated Shoulder Press Machine (Other machine) 6x4 : 32.kg : 4-4-4-3 / 25kg : 4-4
Seated Machine Lateral Raise 6x4 : 38kg : 4-4-4-4-2 / 25kg : 4

Lying 2 dumbbells triceps extensions 6x4 : DB 10kg : 4-4-4-3 / DB 7.5kg : 4-3 /!\

What a pleasure to sleep 8 hours and not wake up tired, it really feels good.

Superb session and very good sensations, the muscles round are very difficult for the lower body, it is very limited in terms of energy, each series it lifts my soul.
For the upper body it is much more bearable and pleasant, good congestion overall.

For next week I will stay at Tier 2 (same volume as this week), I just hesitate to increase the volume a little to biceps, I will see when the time comes.

I hope that my body weight will now follow the desired direction, it is the only black spot currently.

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