Really good so far I can’t complain.
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I still have a long way to go, but this is the first time I’ve actually looked at myself and seen “weight loss”.
Don’t get me wrong I know I’ve lost weight but I don’t see it when I look in the mirror.I’ve gone from a 5x shirt to a xl shirt and a size 54 pants to a size 40. But when I look in the mirror i don’t see it but, when I look at this photo I do.
My wedding photo taken just over a year ago, I actually got another 10-15kgs heavier than I was there.
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Every second squat session i seem to hit a mental block. I’m man enough to say I was a little scared in todays squat session.
Squat: 4 x 105kg 4 x 105kg 3 x 105kg
Flat BB Bench: 5 x 85kg 5x 85kg 5 x 85 kg
Facepull 12 x 27 10 x27 9 x 27
Cable Seated Row 10 x 57 9 x 57 7 x 57
seated bb curl 10 x 30kg 10x30kg 8x30kg
push down 10x30 10 x 30 10 x30
Great job on the weight loss so far. You clearly look different but I know what you mean about not seeing it when you look in the mirror.
How many times a week are you squatting ? Have you considered changing the rep range on one of the sessions, maybe something like 3 sets of 8 reps but reduce the weight slightly. If you are doing 4 rep sets at 105. Try dropping back to 90.
Still progress the weight each session if you get all the reps.
My program days rotate so this week i deadlifted twice but next week ill squat twice and so on. I’ll give that a go. I need to get over the mental aspect of nope dieing under the bar.
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First time I have seen this thread, but good on you, OP.
Regarding getting “scared” of the squats; Man, we have all been there. I have been there a hundred times. There is nothing quite like putting something heavy enough on your back that you feel it will literally squish you. One day you will look back and laugh at the absurd idea of 105kg being scary…but that will only be because you be lining up to put something like 150 on your back and being scared of that instead.
The amount of character and confidence this process builds in you, on the other hand, is priceless. If you keep it up, you are going to be a completely different human being, and I am not talking about the way you look.
Good effort so far keep getting it!
Before you squat load up 110% and do a walk out for 5seconds, then re-rack. When you go back to your working set load, its feel so light
Thanks for all the kind words, I’ll try everything out in the coming sessions as I am starting to max out on lifts.
Deadlift - 107.5kgs x 6 x 5 x 7
Militarly press: 57.5kg x 5 x 2 x 5 x 3
BB rows 40kgs x 10 x 11 x 8 x 10
Facepull 18kg x 12 x12 x12
Seated BB curl: 25kg x 10 x 8 10
cable tricep ext. 18x 12 x 12 x 12
Nice work.
Does this mean 107.5kg, 3 sets - 6 reps, 5 reps, 7 reps
57.5kg 4 sets, 5 reps, 2 reps, 5 reps, 3 reps !???
It does yea I’ve gotten a bit lazy in typing it out ! lol i’ll change it back to the old way next time.
Dude, if you’re not scared of the weight while squatting then you’re probably not trying very hard =D
Any reason you can think of that you did 5 then 2 then back to 5 then 3 got OH? Were you doing rest pause or did you just rest longer between set 2 and 3 ??
My feet were really close together when I looked down they were pretty much touching.
I wasted a lot of energy getting the first rep out. Normally im just inside shoulder width apart. I felt I could have got 5 on the last set but I don’t think I rested long enough.
Makes sense, get your set up right and next time you’ll smash out 5 each set.
Yep I think I will, should have re-racked it and started again.
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I’m starting a new program next week so i just just went into the gym tonight wiht out much of a plan and had some fun.
Incline Barbell bench: 8 x 40 7 x40 7 x 40
Dumbbell Flat bench 32s 10 reps 8 reps 10 reps
Wide Grip seated ro 8 x 47 10x 47 10x47
Lat Pull downs 12x47 10x47 10x47
Face pulls weight 15 didnt count reps 3 sets.
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I’ve just finished my first program all the lifts are for 5 reps.
Squat 50kg Now 105kg
Flat BB Bench start 50kg Now 90kg
Dead Lift start 70kg Now 110kg
Military Press 30kg Now 57.5kg
Starting weight 125.7kg Now 113.2kg
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Today’s work out New Program
Flat BB Bench 90kgs x 5 90kgs x 5 90kgs x 4
Incline BB Bench 40kgs x 5 45kgs x 5 45kgs x 5
Lat Pull Downs 47 x 8 49 x 8 49 x 9
Bent Over Row 40kg x 10 40kg x 10 40kgx10
BB Curl 8x30kgs 8x30kgs 9 x 30kgs
Close Grip Bench: 8x40kgs 8 x40kgs 8x 40kgs
That is some really good progression there mate. Well done. What are your plans regarding the next program ?
The progression on this plan is a little different the weight increase changes every two weeks instead of each week so I’ll just keep doing that until the weight dosnt go up any more
Apart from that I don’t really have any goals when it comes to my lifts. I’m just focused on weight loss, I haven’t really thought about training goals or plans.