Friday 30th sept
BW: 124.2
Notes: made sense, I ate carbs yesterday, and didn’t the day before. PS: ate like shit yesterday.
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Tuesday 4th of oct
Bw: 125.8
kcal: 2500
steps: 7000
Notes: hwd multiple parties this weekend. Drank a ton. I bloat after that
Edit: training
5/3/1 hardgainer W2/D4
Some conditioning, not much. Some burpees and kb swings to get firing.
Deadlift
50kg x5
60x5
70x5
90x5
105x5
115x5
135x10
105x5x5 (I did the back off sets supersetted in 16.51 minutes)
From the set of 105kg onwards I did it in superset with
10 pushups (total 80)
10 28 kg kb standing rows per arm (total 80 per arm)
Then I did as much work as possible in 10 minutes, supersetting:
17kg cable tri ext: 22,15,11,10,10,10 (total 78)
28kg kb goblet squat: 10,10,10,10,10,10 (total 60 reps)
Notes: abs were pretty sore so laid them off. I want to hit abs more often because they make me feel and look way leaner and more solid after I trained them. I was hungry as hell, feeling a bit depleted, but still crushed this workout. I notice the supersets make my conditioning catch up fast. Also: I am using some timed assistance finishers that really suck the last few workouts were I have to catch my breath DURING the isolation movement. With that, and trying to get more Brian Alsruhe-esque conditionin on beforehand in, I hope I will keep losing weight and building up that work capacity.
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Wednesday 5 oct:
BW: 125.1
Edit
Kcals: 2300-2500 guestimate
steps: 8000
short workout (felt way better afterwards)
walk for around half and hour with some focus on squeezing my glutes
Then:
100 bw squats in 4:46min (need some time to warm up and get range)
100 water bag rows in 3:33min (my upper back was pretty sore, hit that + some much-needed lat squeezes
Notes: trying to boost recovery by getting blood in, conditioning and just burn some extra kcal
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Thursday 6 oct
Bw: 124.9
Edit:
kcals: somewhere between 2500 and 3000
steps: 12500
Workout
5/3/1 Hardgainer Cycle2/W1/D1
Benc (tm 87.5)
10kg x 25
50x3x3
57.5x5
65x5
75x5x5
From 57.5kg and onwards, supersetted with
5 leg raises on the bench (lower abs still really sore, so dialed it back)
20x 22kg db row with a lot of focus on using my lats (usually use way more upper back. Upper back development is going very nice, lats are lagging and I am still to fat to see them)
Then in 13 minutes, 4 rounds of:
10x 50kg incline bench press
10x 22 kg db row
10x 44kg (total) db SLDL
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Friday 7 okt:
BW: 124.3 KG
Edit:
steps: 5000
kcal: no idea, under 3000 I am pretty sure.
Training:
5/3/1 Hardgainer C2/W2/D2
Squat
10kgx10
40x5
50x5
60x5
70x5
85x5
100x5
110x10
85x20
From the set of 85 kg and onwards supersetted with:
10x 12kg bend over db row (both hands)
10x pushups with handles
Then, in 13 minutes 5 rounds consisting of:
10x 50kg front squat
10x 12kg bend over db row (both hands)
10x pushups with handles
Notes:
So a total of:
90 handle pushups ( had to take quite some rests in these sets on the end. Still pretty fatigued from the bench and earlier push up rep fests)
90 bend over db rows (when gassed I wasn’t able to focus on the same muscle contraction. For conditioning a more ‘movement’-centric exercise should be used, instead of a ‘contraction’-centric one)
50 front squats (tried to be explosive, went good…a bit too good so slammed the bar into my throat. Amazing exercise to get the heart racing)
To be honest, I feel a bit disappointed by my progress. When only focussing on my squat, I did 120x5 in my fifth week of training (ever), and now I am still repping 110x10. On the other side, I am in quite an aggressive deficit right now, and I used to limb around with hurting knees after squatting. Now I feel fine. I have to keep beating Jim’s wisdom into my head: start too light, go too slow. I have to imagine that if I keep this progress going, I will be repping around 180kg in a year. I have years and years to train, and it is just an end in itself.
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Saterday 8 okt
BW: 122.7
Notes: Drank quite a bit of wine yesterday, ate a bit more but didn’t pig out. Today feeling fine, so eating will stay on track instead of having a splurge on the weekends when hung over. Weight could be a little low artificially because of the alcohol-induced dehydration, but I knowingly chose dry white wine because of the low carbs (hopefully less bloating and less gassy haha).
Edit:
kcals: around 2500
steps: 13000 (all real steps, no biking)
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sunday 9 oct
BW: 125.0
Notes: kcals were in check yesterday, but had a meal at 21:00 + I didn’t take a dump+ no dehydration from the wine going on. Not much to worry about, but it still fucks with my head.
On the other side, my belt is down to the tightest hole and even that is not that tight anymore.
Edit:
Kcals: 2500
Steps: 14600
Training C1/W1/D3
Overhead press tm 57.5
Warmup
2 rounds of
25 cuban press (4kg i guess)
10x 20kg ohp
25 bw standing tri extention on the barbell
Then OHP
30x5
35x5
37,5x5
42,5x5
47,5x5 (all 531 sets done in 3:40)
37.5x10x5 (includint 531 sets done in 14:25)
Then 2 rounds of
25 cable crunch seated (36 and 43kg)
25 glute focussed back extention s
Then in 15 minutes
7 rounds of
10 pull ups
10 dips
Plus 15 pull ups
(All minus 73kg)
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Monday 8 oct
Bw: 124.2
Edit
Kcals: 2300
Steps around 6500
Training
531 hardgainer C2/W1/D4
Deadlift
20x25 plus hangcleans (got to learn those)
60x5
70x5
80x5
95x5
110x5
125x10+3
100x5x5
From 95 onwards in between 6 pushups and 1 minute push up plank (didnt really fot the the minute a lot)
Then
12kg zottman curls for 10 reps plus rest pauze (5 reps) till 30 reps
Aome srhugs and swings but was done with it
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Tuesday 11 oct
Bw: 123.8 kg
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Wednesday 12 oct
BW: 123.8
Edit:
Kcals 2000
Protein: around 200/210
Steps: 6000
Training
531 Hardgainer C2/W2/D1
Bench
10kgx25
30x5
50x5
60x5
70x5
80x5x5
From set of 50 onwards:
10x 28kg kb row per arm (every set hard fought, but never unable)
10x leg raise on bench (focus on holding bar and contracting abs)
Then in 14:16 min
10x 55kg incline bench
12x db row 22kg
12x 44kg (total weight of 2 dbs) SLDL
4 rounds (took a bit more than a minute last week, but improved every marker. Not bad!)
Then
Superset (no rest)
Cable tri ext (heavy, 21kg i guess)
Zottman curls (12 kg per hand)
I guess 3x tri ext, 2x curls. Was hard, but was done with training
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Thursday 13 oct
Bw: 123.0 kg
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Monday 17 oct
Bw: 125kg
Notes: saturday I ate a TON at a buffet and drank a ton. Yesterday I drank a few beers. Even after that I only bounce up to 125. If everything goes smoothly, I have hope i will drop under 123 somewhere this week.
With all the parties, 115kg seems a bit unrealistic before 1 januari. But hey, i look pretty good in the mirror, gain strength back steadily and progress is still moving. Not bad.
When i finish this cycle of hardgainer in 2 weeks, I am thinking of doing thibaudeaus singles training for the main lifts, with the 350 method or somehing like that for assistance
Edit:
Steps: 5400
Kcal: 2000
Protein: 225g
Training
531 Hardgainer C2/W2/D3
OHP
16kg x idk
21x5
30x5
40x5
45x5
50x5 (all done with little rest)
40 x 10 x 5 (supersetted with 10 band pull aparts, EMOM so done in 09:48 minutes)
In 20 minutes, 5 rounds of
-10 incline trx rows
-5 strap fallouts (not sure if doing these exactly right, feeling my abs a bit, but in a quite different way because of the short TUT)
-20 swings with 28kg kb (focused a lot on snapping the bell up, and tensing to make it come down. Way harder, roasted my grip, core and lats)
Then pushups on handles (way harder)
Min 1: 2
Min 2: 4
Min 3: 6
Min 4: 8
Min 5: 10
Min 6: 7 (fail)
Rest 2 minutes
Then 9-3-3-3 reps with 15 seconds of rest between sets. Failed every last rep
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Tuesday 18 oct
Bw: 124.1
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Wednesday 19 oct
Bw: 123.8
edit
Kcal: 2850
Protein: 285
training
deadlift and pull day with some room mates. Not following 531
deadlift
bar x 25
80x2
100x2
120x2
140x1 (belt goes on)
160x1
170x1 (PR . Pulled it for 5 earlier, but this is a double overhand and straight off the floor instead of rubber tiles.)
120x20 (also a rep PR I believe. Also without straps, I think I never did that before)
100x2 (too light to bother. Would have been a rep fest again)
3 very hard sets of preacher curls
3 very hard sets of rear delt flyes
3 very hard lat pull down (seperate cables) sets, of which 1 insane drop set
3 very hard sets of cable rows, of which 2 drop sets
3 sets of reverse cable curls
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Thrusday 20 oct
Bw: 123.2
Edit
Kcal: 2700
Protein: 300g
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Friday 21 oct
Bw: 124.1
Notes: ate a lot of salt yesterday + had a very late meal (just before bed).
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Saterday 22 oct
BW: 120.4. Nog suprising: I went to a party yesterday where I was on my feet for around 8 hours and didn’t eat that much. Because I had a big breakfast, lunch and a small snack afterwards, I still pretty much got my protein in
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sunday 23 oct
bw: 122.8
Edit:
Kcal: 2600
Protein: 235
Couldn’t get a solid bench lift off, so decided to do my final day of OHP in advance of next week.
531 Hardgainer C2/W3D3
Pull ups minus 68kg
20 reps in 4 minutes
OHP
bar x10
30x5
40x5
45x5
52.5x5
42.5x9x5
42.5x10 (decided to AMRAP the last set) (this and the sets on the last line done in 11 minutes)
30kgx20
Then behind the neck press (first time, training with a fried)
bar x idk
30kg x 13
rack muscle clean and press (light, just learning to explode from close in and pull the elbows high)
30kg x 15
40x20
40x10
Then a superset taking 9:40 in which I did
10x vert handle machine rows (52kg for 1 round, then 45kg for 5 rounds)
10x goblet squat with 30 kg for 6 rounds
Monday 24 oct
BW: 122.5 kg
Notes: Stoked that I didn’t drink on the weekend. Three days below 123kg! This week is going to be a bit complicated with less grip on my diet and less training opportunity, but I will try my best!
Edit:
kcals: no clue. I will have a rough guess at 3500 to 4000. Ate a shit ton of my favourite food and I loved every last damn second of it. Not enough protein, WAY too much carbs and fats. I don’t care. The diet is going great and I really wanted a binge day. Still, nothing too unhealthy, just macro-unfriendly.
Training:
531 Hardgainer C2/W3/D4 (did deadlift today so I guess that makes it day 4 instead of 2)
Deadlift
barx25
50kg x 5 (and did some cleans/clean pulls to experiment)
70x5
90x5
110x5
125x5
135x12 (had no chalk on straps on me, so did it rest pauze with mixed grip/neutral grip to get 12 reps)
110x5x5
From the set of 70kg onwards, everything supersetted with
10x kb row 28kg both arms
10x pushup
10x kb sidebend 28kg both arms
Notes:
I did the 3 531 sets with all the supersetting in 16 minutes. I did those sets AND the 5x5 sets with everything supersetted in 39 minutes. That took a ton of effort. The no chalk deadlifts with mixed grip took a toll on me but were a nice new stimulus. Doing all my stuff supersetted in 1 circuit made it very cardio intesive: on the last 5 rounds I barely had a moment I wasn’t moving.
Total assistance:
100 rows per arm
100 pushups
100 sidebends per side
Belt is getting way too loose. Need more holes
Tuesday 25 oct
Bw: 123.2
Notes: still feeling very full in the morning. Nice to feel that way again.
Kcal: 2800
Protein: 250g