Trying things hopefully the right way this time, got some inspiration from the tried and true bodybuilding program and now doing Jeff Nippard’s hypertrophy fundamentals program which similar to the T-Nation one but with a defined progression scheme and blocks of training. That being said today was the first day. I got back into barbell bench but im weaker than I thought on it.
Current Stats:
Height: 6’0" (183cm)
Weight: 81.5kg (179.6lb)
Body fat % DEXA: 29.8%
Age: 23
Bench: 140 x 6 barbell, 75 x 6 dumbbell max, 55 x 12 shoulder press max dumbbells
Goal:
Weight: 180-185 lbs
Body fat % DEXA within 1-2 years: 12-16% hopefully
Bench: 225 x 5
DB shoulder press: 75 x 8
Current: Deficit/Cut started 1 November → hopefully no later than 3 December Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine 1 November 2021 - Chest/Tris
3 x 6 - 140 lbs barbell bench RPE 7/7/8
3 x 8 - 60 lbs dumbbell incline bench RPE 8/8/9
3 x 12 - 145 lbs chest flye machine RPE 8/8/8
3 x 10 - 40 lbs assisted dip machine RPE 8/8/8
3 x 12 - 95 lbs on tricep extension machine RPE 8/8/8
Way to start up man. Now that you’ve picked a program, I would recommend not thinking about it. Just do the work, write it down, repeat. Then, at the end, you’ll know what results you got and how you got there.
Great! You deliver with a log! Best of luck! I will make sure to follow your progress! Just stick to the plan and make proper notes/numbers to beat as you go along. You are not weaker - you are becoming stronger!
You’ll always be weaker than you expect on new movements, don’t worry about it.
I’m a massive fan of MFP. I know lots of people laugh at the idea of having to count every gram etc. but I’m pretty dumb and a super fat kid at heart. For me, if I’m not pretty strict on using MFP, I’ll fail and fail hard. Every time I’ve lost sizeable amounts of weight, I’ve used MFP. Just my 2c. Quick pro-tip: do your food log the night before to increase compliance and allow yourself to make good decisions.
Great to see you’ve started a log. You’ve already taken more steps forward than so many people who post asking for advice on here and then ignore what they get.
Show up.
Empty your tank.
Eat intelligently.
Recover sufficiently.
Repeat.
Over and over and over and over.
Ignore the voices of doubt.
Ignore the shiny new programs or exercises.
Ignore the YouTube personality.
Thanks again everyone for the motivation, going to keep this going. I usually workout around 4:30-5AM in the morning so just finished day 2
Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine 2 November 2021 - General Stuff:
Weighed in at 80.9kg (178.354 lbs)
From the Apple Watch, slept 6 hours 6 minutes last night (around my average which is ~6 hours)
My meal timings aren’t (totally) consistent, might have to address this to make sure all weigh-ins are consistent.
2 November 2021 - Legs/Abs
3 x 6 - 185 lbs Barbell Squat, RPE 7/7/7
3 x 12 - 75 lbs on leg curl machine, RPE 8/8/8
3 x 12 - 65 lbs on leg extension machine, RPE 8/8/8
2 x 12 - 150 lbs on leg press machine, RPE 6/6
2 x 10 - 90 lbs (2x45lb plates) on calf raise machine, RPE 7/7
4 x 12 - 35 lbs on ab crunches machine, RPE 8/8/8
First (proper) leg day in a while so it isn’t extremely intense but this is just the first week (also doing legs/abs 2x per week), it will get more intense surely.
+1000 to what @kleinhound said and what @TrainForPain said. Head down, follow the program, don’t let extra thoughts or worries or distractions get in the way.
I’m on a slight deficit. My TDEE is roughly 2500 calories, currently the macros are:
2080 calories (220g protein, 80g fat, 120g carbs), the hope is to have some recomposition in this process and drop down to 76kg (167 lb) and then try to focus on bulking.
Tomorrow is shoulders/arms - looking forward to it
Are you in college? What’s your job situation? Do you party a lot?
I don’t get a lot of sleep but that’s because I have 4 kids. I didn’t get much sleep at your age either due to my job at that time. But I wish I could!
