SoloZS Gonna Get Jacked!

Training Training Logs
1

Long time lurker - first time poster.

Stats
Height: 6’2"
Weight: 86.8kg

Background
I started training seriously in 2016 when I lost 40kg within 6months by strictly counting calories & resistance training.

Between then and now, I’ve had a few failed bulking attempts.

  • First was I got a bit to calorie happy and bulked up way to fast, putting on nothing but fat.
  • Second attempt, I had the diet down pat, but COVID lockdowns ruined my training.
  • Third attempt and I got 2 injuries that I struggled to work around (golfers elbow & rec fem tendinopathy).

Goals
My goals are simple.

  • I want to bulk for a full 12 months (perhaps more) to put on as much size as possible with a few mini cuts throughout to ensure I don’t get too fat.
  • Legs are my focus, while I wouldn’t say I’m top heavy, being tall makes my legs look skinny - so I gotta fix that.

Program
I love data and always want to track my progression; at the same time, I want to try a John Meadows program. So, I’ve decided to do Creeping Death 2 (Week 1) on repeat for 7-8 weeks before moving onto the next week of the program.

It’s not ideal but without tracking or with workouts that change frequently I don’t enjoy training as much, so this is the best middle ground I can think of.

Diet
At the moment I’m slowly reversing out of a diet phase, as I had a holiday. So currently eating 2500calories (220p/270c/60f).
This will slowly increase until I am happy with the rate of gain.

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In an ideal world, I wouldn’t have to change anything but unfortunately due to time constraints and going to a packed gym, in order to make it to work on time I’ve had to change/remove some things.

Monday 20th May - 5AM - Pull
Overall a good first session, a little bit of fiddling around to find my weights but very happy with the session overall.
Single Arm Low to High Row
35kg x 8reps, x8 reps, x8 reps, 8 reps
Pull Up Assisted
38kg x 6 reps
40kg x 5 reps
47kg x 4 reps
Straight Arm Pulldown
17.5kg x 11reps, 10reps, 8 reps
Back Extension
10kg x 10 reps, 10 reps, 8 reps
Cable Crunch
30kg x 15 reps
35kg x 10 reps, 9 reps, 7 reps
Preacher Curl
35kg x 11 reps
40kg x 8 reps, 7 reps, 6 reps
Hammer Curl (Cable) w/ 5 partials
17.5kg x 8 reps
21.25kg x 8 reps, 8 reps, 8 reps

Tuesday 21st May - 5AM - Push
Solid sessions but had to change the order of movements due to equipment being taken.

Incline Chest Press (Machine)
30kg x 8 reps, 8 reps, 8 reps, 7 reps
Chest Press (Machine) Cluster Set
40kg x 8 reps, 5 reps, 5 reps, 4 reps
Rear Delt Reverse Fly
33kg x 15 reps
40kg x 15 reps, 10 reps, 9 reps
Decline Bench Press (Machine)
20kg x 6 reps
30kg x 6 reps
35kg x 6 reps
Shoulder Press (Machine Plates)
30kg x 6 reps, 6 reps, 5 reps, 4 reps
Seated Dip Machine
50kg x 10 reps, 10 reps
55kg x 10 reps, 10 reps
Leaning Overhead Tricep Extension
17.5kg x 12 reps
21.25kg x 7 reps
19.5kg x 7 reps
17.5kg x 7 reps

Wednesday 22nd May - 5AM - Legs
A great leg sesion! Will have to make some changes next week (dropset on lunges will change to a normal 3 sets as it was the most time consuming).
Seated Leg Curl + Dropsets
55kg x 10 reps, 10 reps, 10 reps, 10reps
Dropset - 42.5kg x 4 reps
Dropset - 35kg x 3 reps
Pendulum Squat
10kg x 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
10kg x 8 reps
20kg x 8 reps
30kg x 8 reps
30kg x 6 reps
Dropset - 20kg x 6 reps
Dropset - 10kg x 7 reps
Calf Raises on Leg Press
70kg x 10 reps
80kg x 10 reps, 8 reps, 6 reps
70kg x 7 reps, 6 reps

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4

Great to have you logging, I am in for the follow.

For the rest of us Murricans, I did the math, you weigh about 191 at 6’2" so bulking might not be a bad idea - depending on your bodyfat.

Looking forward to the log and your gainz!

1 Like
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Appreciate the conversion!

If I had to guess bodyfat would be around 15%
I just need to take this bulk very slow - being a former fatty I have a tendency to overeat by a lot if given the opportunity. This has led to some failed bulks where I’ve just ended up fat.

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If you are truly 15% then a slow and well planned bulk is good.

Just my experience, most who estimate 15% are closer to 25%, in which case you should be cutting or recomping.

Just saying.

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Yeah, I get that but no I’m not at the 25% end that’s for sure.
Best way to give you an idea is in the mornings the top 2-4 abs are relatively present but once I’ve gotten a meal or two in me, unless I’m under decent lighting they tend to go hiding.

But nonetheless, I need to grow these twig legs!

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I use a $40 BIA scanner that has me at 17%. I’ve posted a few pics and most say I am lower than that. It clearly is not accurate, but it is consistent.

According to my handheld, I was about 15% in this picture.

IMG_1503
IMG_1503753×2560 453 KB

I wasn’t working abs at the time, so no definition there.

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Thursday 23rd May - Rest Day

Friday 24th May - 5AM - Push
No soreness or doms from the Push session earlier in the week. (I don’t think I’ll be able to say the same for legs tomorrow).
Overall good session, still trying to find my starting weights. I overshot some, undershot others but should be good for next week.

Decline Bench Press (Pin Loaded)
20kg x 12reps, 12reps, 9reps, 8 reps
Chest Press (Pin Loaded)
47kg x 7reps
40kg x 10reps, 8reps, 8reps
Chest Fly (Machine) w/ 3sec negatives
33kg x 8reps
35.5kg x 8reps
38kg x 8reps, 8reps
Lateral Raise (Machine)
20kg x 15reps
30kg x 9reps
25kg x 10reps, 9reps
Tricep Pushdown
25kg x 12reps
28.75 x 8reps, 7reps
25kg x 7reps
Leaning Overhead Tricep Extension
15kg x 10reps, 10reps, 10reps, 8reps

==========================

I’ve got a few events this weekend, so eating out while ensure I don’t blow out over my calories will be a challenge but I’ve already logged what I assume I’ll be having in MyFitnessPal - so I’ll report back with how I went.

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If I happen to come across one at the shops, I may get one.
But regardless, a slow bulk is what I need and is my goal - if I can aim for .8 to 1kg per month, I’d be pretty content.

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Saturday 25th May - 5:30AM - Legs
Legs were still slightly sore from the previous work out; new movements & rep changes have made walking difficult. After a few warmup sets the DOMS disappeared which was good.

Leg Ext (45sec rest) rep targets - 20/12/10
50kg x 19reps, 11reps, 6reps
Leg Press
80kg x 20reps
100kg x 20reps, 20reps
Bulgarian Split Squat
10kg x 8reps
15kg x 8reps, 8reps
Seated Leg Curl
47kg x 15reps, 12reps,9reps
Seated Calf Raise
30kg x 14reps, 9reps
20kg x 10reps, 9reps, 9reps, 9reps

Sunday 26th May - REST

Monday 27th May - 5AM - Pull
Was good to have a session where I didn’t spend time trying to find my weights.

Single Arm Low to High Row
40kg x 8reps, 8reps, 8reps, 6reps
Pull Up Assisted
40kg x 8reps, 8reps, 8reps
Straight Arm Pulldown
17.5kg x 11reps, 8reps, 9reps
Back Extension
10kg x 10reps, 10reps, 8reps
Cable Crunch
35kg x 10reps
30kg x 11reps, 10reps, 8reps
Preacher Curl
40kg x 10reps, 10reps, 6reps, 6reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 7reps, 6reps

Over the weekend I had 2 separate events (dinner & a lunch), while it was difficult to accurately track, I was able to eat sensibly give an approximant estimate and have come out of the weekend with a steady and stable weight.

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Tuesday 28th May - 5AM - Push
Top session this morning - was really focused and was able to push hard!
I had to swap the order of a few exercises because the machines were taken.

Incline Chest Press (Machine)
30kg x 8reps, 8reps, 8reps, 7reps
Decline Bench Press (Machine)
35kg x 6reps, 6reps, 5reps
Chest Press (Machine) Cluster Set
40kg x 8reps, 6reps, 4reps, 5reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 10reps, 9reps
Seated Dip Machine
55kg x 10reps
60kg x 10reps, 10reps, 10reps
Shoulder Press (Machine Plates)
30kg x 6reps, 6reps, 4reps, 4reps
Leaning Overhead Tricep Extension
17.5kg x 10reps
19.5kg x 10reps, 8reps, 7reps

1 Like
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Wednesday 29th May - 5AM - Legs
Soreness from Friday & last Wednesdays session has subsided minus my calves, since Friday was the first time in a longggg time that I’ve done seat calf raises - walking upstairs has not been fun with sore calves.

Seated Leg Curl + Dropsets
55kg x 10 reps, 10 reps, 10 reps, 10reps
Dropset - 45kg x 4 reps
Dropset - 35kg x 4 reps
Pendulum Squat
15kg x 6 reps, 6 reps, 6 reps, 6 reps, 6 reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
10kg x 8 reps
20kg x 8 reps
30kg x 8 reps
30kg x 8 reps
Dropset - 20kg x 8 reps
Dropset - 10kg x 8 reps
Calf Raises on Leg Press
70kg x 10reps,10reps,10reps,10reps,9reps,8reps

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Thursday 30th May - REST

Friday 31st May - 5AM - Push
Fridays I’ve been training with a friend who is new to the gym and wants to try building healthier habits. He was in a more talkative mood than usual, so the session went for longer and wasn’t as intense/focused as I’d like it to be. I didn’t want to call him out on anything until he has built the habit of attending the gym, last thing I want is a comment to be taken the wrong way and him not return.

None the less, mild DOMs from the previous push session in the week but nothing major and have chalked it up new program soreness.

Extra busy at the gym today so had to modify the order of movements.

Decline Bench Press (Pin Loaded)
20kg x 12reps, 12reps, 12reps, 12reps
Chest Fly (Machine) w/ 3sec negatives
38kg x 8reps
40kg x 8reps
42.5kg x 8reps
45 x 8reps
Chest Press (Pin Loaded)
40kg x 10reps, 10reps, 10reps, 10reps
Lateral Raise (Machine)
25kg x 15reps, 12reps, 12reps, 10reps
Tricep Pushdown
28.75kg x 10reps, 10reps, 9reps, 8reps
Leaning Overhead Tricep Extension
17.5kg x 10reps, 5reps
15kg x 10reps, 8reps

Diet
Eating a steady 2500cals at the moment has seen my weight slightly drop the past 2-3 weeks. I still don’t believe I’m near maintenance which is fine as I’ll slowly climb up to it.

Assuming weight trend is the same come Monday morning, I’ll add an extra 150cals and see how the body / weight responds.

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Saturday 1st June - 5:30AM - Legs
Leg Ext (45sec rest) rep targets - 20/12/10
50kg x 20reps, 8reps, 4reps
Leg Press
120kg x 17reps, 16reps, 14reps
Bulgarian Split Squat
20kg vs 8reps, 8reps, 8reps
Seated Leg Curl
47kg x 15reps, 15reps, 9reps
Seated Calf Raise
20kg x 15reps, 13reps, 10reps, 7reps, 7reps, 6reps

Sunday - Rest

Monday 3rd June - 5AM - Pull
Single Arm Low to High Row
40kg x 8reps, 8reps, 8reps, 6reps
Pull Up Assisted
38kg x 8reps, 8reps, 8reps
Straight Arm Pulldown
17.5kg x 9reps, 8reps, 8reps
Back Extension
10kg x 10reps, 10reps, 10reps
Cable Crunch
30kg x 15reps, 12reps, 9reps, 8reps
Preacher Curl
40kg x 10reps, 10reps, 8reps, 7reps
Hammer Curl (Cable) w/ 5 partials
21.25kg x 8reps, 8reps, 7reps, 6reps

Notes
I had another dinner on Saturday night & a birthday lunch on the Sunday, was very proud of how I handled myself eating wise. I ate sensibly ensuring I didn’t overeat and tracked as well as I could.
My weight held steady over the weekend and as planned today have increased calories by ~150 calories. I still expect another bump or two in calories before I’ve found my actual maintenance and then I can start moving into an actual bulk phase.

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I have the same issues. Except I’m the talker, my friends call me a Golden Retriever. That being said I have the timer on my watch going and at 2min of rest I will cut people off or just walk away to get my next set it. It’s like a running joke in my gym at this point and thankfully no one takes offence.

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This is high praise!

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Tuesday 4th June - 5AM - Push
Great push session today, gym was packed but still able to complete everything in order and without the need to wait for material.

Triceps are feeling it currently as I type this out.

Incline Chest Press (Machine)
30kg x 8reps, 8reps, 8reps, 8reps
Decline Bench Press (Machine)
35kg x 6reps, 6reps, 6reps
Chest Press (Machine) Cluster Set
45kg x 8reps, 5reps, 3reps, 3reps
Rear Delt Reverse Fly
40kg x 15reps, 15reps, 12reps, 9reps
Shoulder Press (Machine Plates)
30kg x 6reps, 6reps, 6reps, 6reps
Seated Dip Machine
60kg x 6reps, 7reps
55kg x 6reps, 6reps
Leaning Overhead Tricep Extension
19.5kg x 10reps, 7reps, 6reps, 6reps

I’ll give him another few weeks to build the habit and then I will incorporate a timer.

Potentially the greatest compliment a human can get.

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Wednesday 5th June - 5AM - Legs
Unfortunately, I got a text mid-workout that resulted in me having to cut my workout short and get to work, missing out on my calf raises.

Otherwise, good workout showing some small progress in lifts - hoping this translates to bigger quads over the coming months.

Seated Leg Curl + Dropsets
60kg x 10reps, 10reps, 10reps, 8reps
Dropset - 45kg x 5reps
Dropset - 35kg x 8reps
Pendulum Squat
20kg x 6reps, 6reps, 6reps, 6reps, 5reps
Front Foot Elevated Lunge (Smith Machine) + Dropset
20kg x 8 reps
30kg x 8 reps
35kg x 8 reps
35kg x 8 reps
Dropset - 30kg x 5reps
Dropset - 20kg x 5reps
Calf Raises on Leg Press
Missed

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Friday 7th June - 5AM - Push
Trained with my friend again, once again super talkative and really dragged the session out. Was a little frustrating and I tried pushing the pace but got some minor pushback.

Decline Bench Press (Pin Loaded)
25kg x 12reps, 11reps, 10reps, 10reps
Chest Press (Pin Loaded)
40kg x 10reps
45kg x 10reps, 9reps, 7reps
Chest Fly (Machine) w/ 3sec negatives
45kg x 8reps, 8reps, 8reps, 8reps
Lateral Raise (Machine)
25kg x 15reps, 12reps, 10reps, 9reps
Tricep Pushdown
28.75kg x 10reps, 10reps, 9reps, 7reps
Leaning Overhead Tricep Extension
17.5kg x 10reps, 7reps
15kg x 9reps, 8reps

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Saturday 8th June - 5:30AM - Legs
A solid leg session this morning - legs feeling a little jelly like currently.

Leg Ext (45sec rest) rep targets - 20/12/10
54kg x 17reps, 8reps, 7reps
Leg Press
120kg x 20reps, 16reps, 15reps
Bulgarian Split Squat
25kg vs 8reps, 7reps, 7reps
Seated Leg Curl
47kg x 15reps, 15reps, 15reps
Seated Calf Raise
20kg x 15reps, 14reps, 10reps, 8reps, 6reps, 6reps

I have another event on tonight, will have a bit to drink and eat but the aim is to enjoy myself but been sensible, no need to over drink or over eat

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