How will you source your coach? You seem very knowledgeable and aware of your body and have taken it really far. Just curious what you think you’d get from a coach.
3 Likes
Out of curiosity, how are you measuring this?
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So that was pretty much my justification for not using a coach the last year, and i made painfully little progress.
The coach I’m using is on another forum and he has coached a number of people up into the stage, as well as “lifestyle” coaching… I’d be a lifestyle client.
The guy is clearly knowledgeable, and likes to teach the ‘why’, which is just as valuable to me as reaching my goals.
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Don’t fixate on BF percentages. Just worry about the mirror.
Worrying about numbers if a easy way to get discouraged.
Do you like what you see? I think you look great.
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I don’t really care about what % I’m at or trying to be; the number means nothing. I want to be looking about the same bodyfat level that thibbs is in that picture.
I don’t believe id be able to maintain that leanness, but if i backtrack a bit from that state, I’m hoping fat finds its way back onto my body in a more evenly distributed way.
I like how i look, I’m just not finished yet.
2 Likes
Push/Pull
Push week 2
Ab Rollouts, 1xFail
Did not perform, too sore
Cable Pushdown, 1x Rest-Pause
18x85
10x85
6x85
*Abs were too sore to do more weight
DB Side Lateral Partials, 2x Rest-Pause
29x40
16x40
7x40
24x30
17x30
9x30
Conv. Machine Press, 1x Rest-Pause
21x225
7x225
4x225
Cable Flye, 2xFail
12x42.5ea
10x35ea
Quad Ext, 2x Rest-Pause
Did not perform
+30mins LISS
3 Likes
I got the plan from coach.
Goals
Short Term Goals: 8-10% bodyfat
Long term: Lean bulk bringing up weak points to reach a happy point of maintenance
Training
Weight Training Program:
- Push/Pull/Legs
- Push Days: Target Delts, Upper Chest, Lats, Rhomboids, Hamstrings
- Pull Days
- Legs A/B Days
- Based on the schedule: Monday: Push, Tuesday: Pull, Wednesday: Legs A, Thursday: Legs B, Friday: Rest, Saturday: Push, Sunday: Rest
Rest between sets should be around 90 seconds (ballpark) or 2 min if needed on legs.
Stop 1 rep before “true” failure on all working sets unless noted.
Lifting tempo: 1 second positive and a 2-3 second negative with pause in the STRETCH position.
Push
- Incline DB Press (30° angle): 2 Sets of 10-12
- Incline Machine Press: 2 Sets of 10-12
- Seated Machine Fly: 2 Sets of 10-12
- Cable Flys (Low to High): 2 Sets of 12-15
- Machine Lateral Raises: 2 Sets of 10-12
- WG Standing BB/EZ Bar Upright Row: 2 Sets of 12-15
- Standing Dual Cable Y Raises: 2 Sets of 12-15 w/ 1 Drop Set
- Plate Loaded Dips: 3 Sets of 10-12
- Overhead Rope Ext or Rope Pushdown: 2 Sets of 12-15 w/ 1 Drop Set
Pull
- Single Arm Neutral Grip Cable Pulldown (Elbows tight): 2 Sets of 10-12
- BB Rows or Bent Over Supported T-Bar Row (Elbows Wide): 2 Sets of 10-12
- WG Pronated Pulldown: 2 Sets of 10-12
- Chest Supported Row (Neutral Grip/Elbows in tight for lats): 2 Sets of 10-12
- Machine Pullover or Standing Straight Arm Rope Cable Pullover: 2 Sets of 10-12
- Machine Rear Delts: 3 Sets of 12-15
- Single Arm Dual Cable Bicep Curls (lean forward/elbows back): 3 Sets of 12-15
- Incline DB Curls: 2 Sets of 12-15 w/ 1 Drop Set
- If your left forearm hurts doing supinated curls, alter the angle of your wrist until no pain
Legs A (Quads focus)
- Lying Leg Curls: 2 Sets of 12-15
- Leg Ext: 2 Sets of 12-15
- Hack Squats 3 Sets of 10-12
- Leg Press: 2 Sets of 12-15
- SLDL’s (BB or DB): 3 Sets of 10-12
- DB Reverse Lunges: 2 Sets of 15-20
Legs B (Hamstring focus)
- Belt or Smith Squats: 3 Sets of 10-12
- SLDL’s (BB or DB): 3 Sets of 10-12
- Lying Curls: 2 Sets of 12-15
- Wide and High Leg Press (Ham and Glute Focus): 2 Sets of 15-20
- DB Reverse Lunges: 2 Sets of 15-20
We start on Monday.
11 Likes
Looking forward to following along. 8-10% with huge abs like yours will look insane.
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Man that look legit. I was kicking the idea around of getting a coach when I get home. Looks like I should.
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This seems a bit weird to me.
Legs back to back? Saterday push and then monday push?
Personally i would run it like this but maybe the coach has reasoning?
Mon-Push
Tue-Pull
Wed-LegsA
thurs-Push
fri-Rest
sat-LegsB
sun-rest
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It’s just written weirdly.
Push
Pull
Legs A
Push
Pull
Legs B
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Just out of curiosity how much sleep are you getting? Isn’t 3am where you live right now?
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For myself, low sodium and lots of water in the past produced muscle cramps and loss of performance in the gym. I was being coached as well. I get the reasoning for wanting low sodium, it helps to keep the scale steady but I would keep an eye on that.
I’ll go back to lurking. Good luck with your goals.
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Still getting about 6.5 hours, I’m just on night shift so bed time is like right now 
Gotcha. Get off the fn computer then!!!
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How tall are you? I’m sure you e mentioned it multiple times but I can barely remember why I ate for breakfast!!
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5’9 or 5’10
6’ if any chicks ask tho
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Interesting that they have carbs for every meal. I can see slightly more carbs pre and post workout which seems like a good idea. Any reasoning to evenly spit the carbs for the other meals. No critique just interested.
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*Performed at home gym, some alternates required.
PUSH
FitNotes Workout - Saturday 18th May 2024
** Incline Dumbbell Bench Press **
- 80.0 lbs x 16 reps
- 80.0 lbs x 10 reps
** Incline Hammer Strength Chest Press **
- 225.0 lbs x 6 reps
- 185.0 lbs x 10 reps
*subbed Inc Smith Bench. IDK how much my smith bar weighs but it’s definitely heavier than 45lbs.
** Pec Deck **
- 55.0 lbs x 16 reps
- 55.0 lbs x 13 reps
*subbed Seated Cable Flyes
** Cable Flye (Low>High) **
- 40.0 lbs x 13 reps
- 45.0 lbs x 12 reps
** Lateral Machine Raise **
- 35.0 lbs x 15 reps
- 25.0 lbs x 14 reps
*subbed Cable Lat Raises.
** Upright Row (Wide Grip) **
- 105.0 lbs x 19 reps
- 105.0 lbs x 15 reps
** Cable Y Raise (Drop Set Last Set) **
- 35.0 lbs x 11 reps
- 25.0 lbs x 14 reps
- 25.0 lbs x 11 reps
- 15.0 lbs x 9 reps
- 15.0 lbs x 5 reps
** Parallel Bar Triceps Dip **
- 45.0 lbs x 16 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 11 reps
** Cable Overhead Triceps Ext (Drop Set Last Set) **
- 120.0 lbs x 18 reps
- 120.0 lbs x 11 reps
- 120.0 lbs x 9 reps
- 100.0 lbs x 7 reps
- 75.0 lbs x 6 reps
Muscles are pumped and i don’t feel dead unlike my typical session.
Was getting froggy and needed to step away from schoolwork. Have been on diet the last 2 days with the exception of meal and carb timing. Still coming in slightly under for fats.
2 Likes
I’m not entirely sure, but I’ve heard some explanations for blood nitrogen and GH/Insulin levels (not injected)… nutrient absorption and whatever. Idk, ill ask and see what he says.
1 Like