Sunday 4 september
Had an introduction seminar of 2 days with a delicious unlimited buffet. Ate like a madman.
Weighed 127.0 today and yesterday. The cut has begun again, but I have to figure a way out to meal-prep efficiently to eat well with my new schedule
Monday 5 sept
BW: 127.8
kcal: idk, I guess pretty close to 2500
Notes: I blame it on the wine and high-sodium chinese foot I had yesterday at a goodbye party
Bw: 126.7
Kcal: around 2000
P: 180g
Steps: 8500
Notes: training is still not doable to get in. Maybe thursday. A lot of shit is going on and I lesve home at 7 in the morning and will be getting back at 7:30 in the evening. That JUST leaves time for training, given that i dont eat much at night.
Edit: miscalculated food
Wednesday sept 7th;
Bw: 125.5
Thursday sept 8th:
126.6
kcal: idk, again ate like shit
Overate on carbs
Hardgainers 5/3/1:
TMs (tried to be pretty conservative, especially since I haven’t trained in a while and I am trying to get my cut finally going well)
Bench: 85kg
Squat: 120
OHP: 52.5
Deadlift: 140
Training: Hardgainer 5/3/1 W1/D1:
Bench:
Some db rows als db bench with 22kg dbs
buildup
65kg x 5
67.5 x 5
72.5 5x5
All sets with 10x22kg db row (I guess around 70/80 reps total)
10 minutes of:
uneven minutes push-ups: 10, 10, 5, 4, 5 (last on knees)
even minutes: goblet squat: 10, 10, 10, 10, 10
Notes: fed up with my diet. I am trying to figure out how to fix my diet with my new job, the soaring prices of food, the daily time travelling, and social events. I am undereating protein and overeating carbs. This weekend I will have 2 days of drinking, which isn’t going to help. Next to that, I am struggling to find time to train. Next week some options will open up with working from home, so I hope that will make it easier to find my way.
I need to get a nice meal prep going, find quick and filling options with HIGH protein. Ant tips are welcome!
Training from friday
5/3/1 Hardgainer, W1/D2
Squat (tm: 125)
bar x idk
40x5
60x5
80x5
92.5x5
105x10 (with belt)
80x20
Everything supersetted with:
10x standing db row 12 kg
10x standing db press 12 kg
Then
10x tempo front squat to box with bar (didn’t fit the bill)
Then
3 sets of 15x bulgarian split squat per leg (no weight, using 2 fingers of the opposite hand for balance)
training monday 12 sept
kcals: around 2500
531 hardgainer w1/d3
OHP
ez bar (all bars where being used…I guessed it weight 5kf) x10
25x5
35x5
45x5
35x5x10 (these 10 were done in 24:40 minutes)
From the first set of 35 onwards, I giant setted everything with the same weight on the ez bar:
10x bend over row
10x rdl
(so 120 reps each)
then: ez bar overhead extentions with 15 kg
5x10 (when I tried to control my elbows, they were killing)
tuesday 13 sept
kcals: around 2500
protein: 240g
steps: 10.000
gym was so stacked that I left to get a walrus style conditioning session in in my room
in 22 minutes I did 4 rounds of:
20 swings (with a water-filled training bag I got for Christmas in 2020, I guess 10 kg is in there)
20 front squats (same bag)
10 pushups
Wednesday 14 sept
Steps: 9400
Kcal: around 2500
Protein: something sky of 250g
Weight BEDORE BED: 127.7 KG
531 hardgainer W1/D3
Deadlift
Bar x 10
50kg x 5
80 x 5
90 x 5
105 x 5
120 x 5 belt, quite pushing deeper because my
hards were hurting like shit.
120 x 1 (accident, but flew up!)
90 5x5 (flew up really easily)
From set of 90kg and onward, supersetted with
Total:
80 rows per side
48 pushups (kinda)
8 minutes of planking (attempted)
Notes: cardio is so much worse after the lay off, working on getting that back. Hammies were on dire from the squat doms, rdls and kettlebells swings, so not bad if I say so myself. Hands are a bit busted from the deadlifts and rows. Grip was hurting because of the combo AND the waterbag swings that pry my hands open because the handles dont want to be gripped at the dame time.
morning weight: 126.5 (but had to take a piss afterwards)
protein: around 2500 (but bad shit, beers, chocolate, snacks)
Steps: 8600
fridat 16th sept
bw: 127.1
Notes: I re-guestimated my kcals of yesterday, and they were closer to 2800 than 2500. Still quite a deficit. I am getting fed up by the constant moving up of my bodyweight when I eat shit. I know that I have been in a deficit for most of the time, but I keep ballooning up when I eat to much sugar. Tonight and tomorrow wil probably again be days with drinking. If I want to reach my goal, I really have to hang in with a low carb / high protein diet.
Training monday 19 september
Hardgainer W2/D1
Bench press
bar x 20
50kg x 5
60x5
65x5
75x5x5
From the 60kg set and onwards supersetted with:
(70 total reps per extra exercise)
Then:
50 tricep extensions with 17kg, with rest pause, slow eccentrics, pauzes, etc. Just a bunch of things to make it suck and reach failure around 5 or 6 times
Training wednesday 21 september
Steps: 8000
kcal: guestimate 2200
531 Hardgainer W2/D2
Squat
bar x 5
60x5
80x5
87.5x5
100x5
112.5x10
87.5x20
Then a circuit consisting of:
15x incline db bench press with 14kg db
15x lying incline db row with 14 kg
15x bulgarian split squat with 14 kg db in 1 hand, and the other hand holding a airdyne for stability.
Notes: Need a bit more warmup sets and reps.
Thursday 21th sept
BW: 125.5
Edit:
Steps: 10.000
kcal: 2500
Firday 22nd sept
BW: 124.6
steps: 6000
kcals: guestimate 2600
Notes: While I have been eating a lot of carbs which make me hold a ton of weight, I am still losing weight. I noticed that I could drop towards 4/5 kg in a few days when cutting down on carbs (of which most likely just 1 kg is fat). If my rough guestimations worked out, I would be even leaner tomorrow because I will have very few carbs today. Nice to see the drop is slowly but surely happening, even without totally overhauling my lifestyle. I need to drop more aggressively in the future, but I am not unhappy for now.
Saturday 23th sept
BW: 126.1
Notes: got pretty ill the last few days, but still want to get a workout in both today and tomorrow. Imagined that I woke up heavier because I ate really late last night, but my last true meal the day before was at lunch.
Monday 26th sept
been drinking on the weekends, need to at least change the way I schedule the next day, cut will take forever this way.
steps: 7700
kcal:2000
protein: 240 gram
Hardgainer W2/D4
3 rounds consisting of:
25x 24kg kb swing
10x burpee
Deadlift
60x5
90x5
100x5
110x5 (belt)
120x12 (belt and chalk, more in the tank, 115 was there but had more to do)
125x5 (misloaded the last set, should have been 125, so just turned 1 back off set into the top set. Very doable with belt and chalk)
100x4x5 (no belt, just the last bit of chalk that remained on my hands)
Supersetted every deadlift-set with:
5x pushups
10x rows bending over with 24kg kb
Ended with 50 tricep rope pushdowns, made it rest pause, slowed some reps concentric, a lot more slowed eccentric, made mid rep pauzes. Everything to make it suck.
Notes:
way more aggressive cut, hoping to make the weight loss happen again. Very low carbs, a ton of vegetables and meat. The workout went very well, even while feeling pretty sick. Plus I had to fight my way through the rain a few times today.
Tuesday 27 sept:
BW: 125.9
wednesday 28th sept
BW: 125.1
Edit: forgot the kcal and workout
kcal: 2000
531 Hardgainer W3/D1
OHP (benches were being used, so changed the order)
barx10
30kg x 5
42.5x5
47.5x5
52.5x5
42.5x10x5
Every set giant setted with:
10 band pull-aparts (a few sets of 20 in the beginning)
10x 28kg kb swing
Then:
50 tricep rope pushdowns. 19kg. Make it suck in all kinds of ways (rest-pause for 5 breaths, slow reps, slow eccentric, paused reps)
Thursday 29th sept
BW: 123.2
531 Hardgainer W3/D2
Squat
bar x 10 slow reps, bouncing in the hole a ton to break up tissue
47.5x5
57.5x5
67.5x5
77.5x5
87.5x5
92.5x5
107.5x5
117.5x10
92.5x20
From set 2 and onwards in circuit with:
6 pushups (48 total)
10x 16kg kb leaned over shrugs (to light)
Then 10 rounds:
1 armour building complex (2x kb double clean, 1x press. 3x squat)
1 slow eccentric of a pull up (jump up there)
Notes: The shrugs were to easy, and not focused in enough. Same goes for the ABC’s. 16kg is the heaviest pair of kb’s at my current gym, so reps are the way up. Squats went really well. Still thinking about quiting the 20 rep set from rep 8 onwards.