Trying to remember why they’re even in the programme. Pretty sure they’re there to finish me off - if that is the logic…it works.
I totally wimped out and went bodyweight and sacked off grabbing a pair of dbs.
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Cheers. Yeah, feel as though I am making good progression on the weights. Form is coming along nicely too.
Diet was lax, but it has tightened up and I’m currently sticking to the macros so weight is normalising. I am shooting for around 95kg and am currently at 98.4kg, but some of that is still water and inflammation.
Have another session with the BD therapist tonight and it will hopefully be useful to talk about my coping (or lack thereof) mechanisms as past fortnight has been particularly rough.
1 Like
12 February
Olympic lifting practice
13 February
Flat BB Bench Press 4x6-8 Warm up 60kg 10 80kg 10 87.5kg 8 8 8 8
Seated Cable Row 3x10-12 65kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12
Straight Bar Pull Down 3x12-15 65kg 12 12 12
Cable Fly 3x12-15 50kg 12 12 12
Preacher Curl 3x12-15 EZ bar plus 15kg 15 15 15
DB Lateral Raise 3x12-15 Delt Machine 25 on machine 15 15 15
1 Like
14 February
BB Back Squats - 5x5 - 60kg 10 100kg 5 140kg 2 5 5 5 5 5
Seated DB Shoulder Press 80 degree - 3x8-10 30kg 12 12 8
Standing BB Bicep Curls - 20kg Bar 100 reps - 20 20 20 20 20
Finally got the edited images of the photo shoot my wife and I did back in November:
5 Likes
15 February
Warm up
Deadlift - 40kg 8
Front squat - 40kg 8
OHP - 40kg 8
Band pull aparts
Mobility moves
Bear complex (clean, front squat, over head press, back squat, overhead press, front squat to ground) x 8 @40kg
Snatch grip high pulls -8 @40kg
Battle rope slams x 15
KB 12kg swings x 10
Overhead Squats - 8 @40kg
Battle rope slams x 15
KB 12kg swings x 10
Power Clean - 8@40kg
Battle rope slams x 15
KB 12kg swings x 10
Squat Clean - 8@40kg
Battle rope slams x 15
KB 12kg swings x 10
Power Snatch - 8@40kg
Battle rope slams x 15
KB 12kg swings x 10
Snatch - 8@40kg
Battle rope slams x 15
KB 12kg swings x 10
Clean & Jerk - 8@50kg
Great pics man, looking great. Hope you put a few more clothes on for Newcastle! (We are talking Newcastle uk right?!)
If you mentioned this then I missed it or forgot, but how miserable were you at that body fat? Was it as bad as a competition prep? I don’t think I’ve ever been that lean so I don’t know if it’s a matter of just continuing to cut further than I have in the past or if it’s stepping into a new level of misery.
Those are awesome man! I love the feeling of being super lean, but the reality is that it’s just not maintainable. It limits every aspect of your life… hard to be social, have to count every macro, cardio out the wazoo. You looked great man!
Cheers. I’ll be packing all the clothes I own for the weekend (yes, UK). I’m pretty sure my tolerance for the cold has long since left me after 5 years in the desert.
I wouldn’t say that I was miserable. I was very conscious how hungry I was all the time, but it wasn’t uncomfortable. It was very much a case of hitting the macros, getting in four training sessions a week and then keeping my general activity levels high.
My issue, after the third time of getting that lean in 14 months, is that I generally struggle to come out of the hard deficit gradually. I am now sitting at around 98kg (i.e. give or take 7kg heavier) and probably around 12ish% bf. Whilst I am now much stronger in the gym and starting to make some serious gains there (for the first time in a long time) and feel as though I should be happy with that, because I do suffer with BDD, I feel a sense of failure in not maintaining that level of leanness.
Cheers. See above - I like being that lean. I feel as though it quietens the critical self loathing when I am that lean, but maintaining it is currently beyond me. Vicious cycle for the time being. Plus, one of the key shared loves that makes my relationship work with my wife is food (cooking and exploring the hidden eateries of the city/region we live in) so to be overly strict on 1600 calories does put that under some pressure.
3 Likes
19 February
Olympic lifting session
21 February
Off the back of an 8 hour flight straight into a session in Newcastle…one way to clear the head
BB Back Squats - 4x6-8 60kg 10 100kg 10 120kg 8 8 8 8 130kg 6
Hip Thrusts - 3x10-12 80kg 12 12 12
Leg Press - 3x10-12 60kg 12 100kg 12 120kg 12 12 12
Deadlifts - 4x6-8 60kg 8 100kg 8 120kg 8 130kg 8 8 8 8
Leg Extension - 3x12-15 45kg 15 15 15
Leg Curls - 3x12-15 45kg 15 12 12
Bicep Curl Machine - 3x12-15 32kg 15 15 15
Tricep V-Grip Push Down - 3x12-15 23kg 15 15 15
Incline DB Press 45 degrees - 3x8-10 30kg 10 10 10
Crunches 3x12
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How cold is it back home ??
15 degrees and I kid you not possibly every person I’ve spoken to since I’ve been back has commented that I brought the weather with me. By all accounts it was Baltic last week.
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15, time to take your shirt off and get a tan
22 February
Something to kill the time whilst I wait for the stag party to get into town…
Flat BB Bench Press 4x6-8 Warm up 60kg 10 80kg 10 87.5kg 8 8 8 8 80kg 8 6
Seated Cable Row 3x10-12 65kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12
Straight Bar Pull Down 3x12-15 52kg 15 59kg 12 12
Cable Fly 3x12-15 50kg 15 15 15
Preacher Curl 3x12-15 EZ bar plus 15kg 15 15 15
DB Lateral Raise 3x12-15 Delt Machine 25 on machine 15 15 15
BONUS WORK
Dips 3x12
EZ Bar Curl Machine 32kg 15 15 15
Shoulder Press 20kg 10 8 7
Roman chair leg raises 15 15 15
2 Likes
Nice man. Gotta work on that pre pub pump!!
1 Like
25 February
Flat BB Bench Press 4x6-8 Warm up 60kg 10 80kg 10 90kg 8 8 8 8
Seated Cable Row 3x10-12 65kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12
Straight Bar Pull Down 3x12-15 65kg 15 60kg 15 12
Cable Fly 3x12-15 50kg 15 15 15
Preacher Curl 3x12-15 EZ bar plus 15kg 15 15 15
DB Lateral Raise 3x12-15 Delt Machine 25 on machine 15 15 15
1 Like
27 February
Deliberate lightening of DL today as I’m feeling under the weather and I have a golf event this afternoon. Still felt plenty heavy enough. Definitely feel as though this has a lot of potential to improve as I get better at the movement.
Deadlift 4x6-8 60kg 8 100kg 8 140kg 8 8 8 8
Flat DB Press 3x10-12 35kg 12 12 12
Seated Cable Row 3x10-12 65kg 12 12 12
BB Press Incline 3x12-15 60kg 15 15 15
Prime Pull down 3x12-15 50kg 15 15 15
Decline Cable Fly 3x12-15 45kg 15 15 15
Cable Tricep Pull Down 3x12-15 15 15 15
28 February
Weight - 99.1kg
Squat 4x6-8 60kg Front squat 10 100kg back squat 8 120kg 2 130kg 6 6 6 6
Hip Thrusts - 3x10-12 100kg 10 10 10
Leg Press - 3x10-12 130kg 12 12 12
Leg Extension - 3x12-15 45kg 15 15 15
Leg Curl - 3x12-15 45kg 15 15 15
Seated EZ Bar Curls - 3x12 15kg on Bar 12 12 12
1 Like
17 March
Flat BB Bench Press 4x6-8 Warm up 60kg 10 80kg 10 85kg 8 8 8 8 80kg 5
Seated Cable Row 3x10-12 45kg 12 12 12
65 Degree DB Press 3x10-12 25kg 12 12 12
Straight Bar Pull Down 3x12-15 55kg 15 15 15
Cable Fly 3x12-15 45kg 15 15 15
Preacher Curl 3x12-15 EZ bar plus 15kg 15 15 15
DB Lateral Raise 3x12-15 Delt Machine 25 on machine 15 15 15
Been away or just not logging?