Thank you for sharing. When i was bulking i did something very similar but with slightly lower protein (which i regret to be honest) and while i did see results, they weren’t as good as other people in bulks.
I might start on this 2 bowls of chille a day diet though with my eggs and protein. I love chille and it is really easy to bath prepare. You’ve inspired me!
Whats your protein intake now in the recomp stage by the way?
It’s the veggies, those biceps are most certainly a product of the veggies. Lol.
But for real, you are looking hella beastly! Nice job!
It varies slightly depending on what I have for dinner but the range is 170-200
Friday 31 May - week 1
Squat
Bar x 10
60 x 5
80 x 3
100 x 8 x 3 sets - 220 lbs - RPE - 1, 1, 1
Fast easy reps. Working on strong upper back brace and belly brace without a belt.
Bench
Bar x 10
60 x 5
80 x 3
100 x 2
110 x 1. (242 lbs) - very easy
115 x 2 (253 lbs) - 1 good rep and then no idea what happened.
115 x 2 - same again, 1 rep then - nope
102.5 x 3 x 4 sets - RPE 8, 8, 7 better speed, 8
Not super happy but not worried either. Chest was finished by the end.
Bent over row
90 x 10 x 3 sets
Tidy reps, good back stretch.
Lat pull downs
65 x 12 x 3 sets
Good stretch and pump
Rolling tricep ext
17.5 x 15 x 3 sets
15, 14, 12
Major arm pump.
That’s week 1 done. This was proper hard work but body held together well. Roll on week 2 and 3.
Saturday conditioning
30KG Tire drags combined with kettlebell carry.
Mixed these between farmers, two handed
Waiter walks and single waiter single farmer.
Great session, those overhead carry really hit the stability muscles through the trunk.
This was fun
Shoulder doms after those overhead carry is real. I deff need to do more of that.
A friend once said, struggling up a mountain, “I need to either start doing a lot more of this, or a lot less.” Pretty funny.
Last time I ran up a mountain I am pretty sure I said, ‘never ever again’
Monday 3 June - week 2
Squat
Bar x 10
60 x 5
80 x 3
100 x 2
120 x 2
140 x 2
155 x 1 -
170 x 1 - (384 lbs) RPE - 9 decided not to go for rep 2. First rep was just too slow. Wasn’t a max but just slow.
152.5 x 3 x 3 sets - (336 lbs) RPE 9, 8, 8 these were good
Pretty happy with the single at 170 but it was all hard work today. Legs were pretty sore.
Leg ext
70 x 3 sets - 15, 15 14
Then Drop to
40 - failure - 13
Pain!!! But a good pain.
Db bench
Warm up 35 x 6
47.5 x 6 x 4 sets - (105 lbs)
First set felt so easy. Very nice reps all the way through.
Dips - BW + 10KG
3 sets - max
16, 13, 13
Chest pump city.
Dumbell row
47.4 x 10 x 3 sets (105 lbs)
Now that was a good session. Decent enough top single in the squat, Dumbell bench was really good. And everything else was just pumping up the jam.
Squats looked ok
Tuesday conditioning
30 min rogue echo bike
10 min warm up
4 min tabata session
14 min cool down
For those of you with good maths you will notice that only adds up to 28. That’s because a spend 2 mins after the tabata intervals trying to breath and not throw up.
I really hate this bike
Wednesday 5 June - week 2
Deadlift
Bar x 10
60 x 5
100 x 3
140 x 2
Belt
160 x 1
180 x 1
200 x 1 (440 lbs) - RPE 10 that was tough
Drop 20% for back off sets
160 x 3 x 3 sets (352 lbs) - RPE 7, 7, 7
Top single was a fight. Back of sets moved really well. Back was proper tight after though.
Hammer Inc press
62.5 x 10 x 3 sets
10, 10, 10 ( last. 2 reps were partials)
Light weight baby!!! This was proper hard work. Quality
Hammer row
50 x 10 x 3 sets
10, 10, 10
Good stuff.
Pull ups
3 sets -
8, 8, 8
These were a struggle tonight.
Hammer curls
17.5 x 12 x 3 sets
Very happy with this one. Tip single for deadlift was a grind but still happy to pull 200 when fatigued without any real peak. All I can say is ‘Quality’.
Deadlift
Quality, indeed.
Thanks brother. It’s very slow progress these days, but happy for any little win.
Nice pull!
Thanks. It was more of a fight than I wanted but I’ll take it.
Quality lifts happening here. Very nice mate.