Bench press, lateral raises, squats
BP
warmup
120kg x 1
130kg x 1
135kg x 1
137.5kg x 1
138.5kg x 1 (SB)
110kg x 3
110kg x 7
110kg x 5
110kg x 4
Squat
warmup
120kg x 3
120kg x 7
120kg x 6
120kg x 5
1hr50m
Warmest day of the year so far. So I eked out 1kg more on the bench after only 48 hours; I just had the urge to do it again today.
Took a nice little one-day break yesterday as was a bit pulped from my two hour workout. Back to it today with pullups.
BW
x3
x7
x6
x6
x4
Bench press and lateral raises
BP
warmup
100kg x 3
110kg x 1
120kg x 1
127.5kg x 1
135kg x 1
140kg x 1 (SB)
141kg x 0.5
110kg x 5
110kg x 5
110kg x 5.5
110kg x 5
110kg x 4
LRs
OK. Hi guys. I’ve been slacking for a while.
Back to the grind today with some bench presses.
Highlight 50kg x 20.
I’m gonna try and train for half an hour to an hour every morning first thing.
Day 2 down. Did BOR.
Started a 3 month membership at the local gym today.
Back to the grind.
I have gained 6 lbs since working out again. I’m now as heavy as I’ve ever been and I’m probably going to gain a further 4 or 5 lbs if I start taking creatine again.
It came to me the other day to do full-body workouts. I find it hard to get ‘up’ for lower body workouts, but it’s much easier if you’ve already done some upper body work and are warm and ready to go. I think it’s summed up with the phrase ‘strike while the iron’s hot’.
The other benefit I can see to doing a full-body workout is that you are hitting everything at the same time, so it’s not hard to keep up with how much rest you’ve given each bodypart.
So I did my second full-body workout today, two days after the first one.
Bench, rows, clean and press, squats, deadlifts, planks, plate pinches. 1 hr 45m.
Highlights
Bench - 125kg x 1, 90kg x 11, Squats - 50kg x 12, deadlifts 60kg x 14.
Building everything up slowly. I feel really stoked about doing a full body routine 3 days a week. Looking forward to regaining strength.
Another full-body workout today. 2 hrs after a warm-up walk with the dog.
Highlights include
Bench 130kg x 1, 100kg x 8, x5
Dips x8, Chins x 5
Rows
Deadlift 3 sets (low weight, high reps)
Squat 3 sets (low weight, high reps)
Planks
Plate pinches
PWO whey and creatine and nap with the dog.
I’m not sure what direction the squatting and deadlifting are going. Whether I will just keep them low weight high reps to get the physique benefits and endorphins or whether I will go heavy with them as well. If I do want to go heavy, it’ll probably push the workouts nearer the 3 hour mark.
That’s 3 full-body workouts done. I’m enjoying it. It’s so good to be working out in a big way again. I just hope I can stick with it and get some good results.
So the plan is to have the weekend off and get back to it Monday. And do Monday, Wednesday, Friday, repeat.
Honeymoon period is over. At least for bench.
Bench 130kg x 1, 132.5 x 0, 90 x 8, x 8, x 8
Rows
Clean and Press - 40 x 6
Squat - 60 x 10, 70 x 12, 80 x 12
Deadlift - 90 x 10, 100 x 9
Planks
Plate pinches
I was thinking I’d have 135 in me on the bench today, but I could feel once I started the workout I wasn’t going to be as strong as that. Got 132.5 half way up.
In a way it’s nice to come crashing back to Earth, because it shows you that you have to respect the weight. Fantasies don’t get you anywhere, although they may motivate you.
I’m wondering how long it will take me to get back to PBs. I reckon I can do it on the bench by next summer if I’m consistent. I will have to go over the thread to see how quickly I’ve gained strength before, but I think I’m capable of gaining about 1kg per week. At that rate I’ll be PBing in May. That’s assuming I can do that rate and I stay injury and illness-free. The squat and deadlift will follow a couple months after that.
Anyway, I’m feeling some endorphins from this whole-body workout. I think I’m gonna set some goals each month and break it down. The number 1 thing is consistency, and wanting to do the workouts. But I’ve got to say I’m enjoying it. 4 whole body workouts done, many more to follow!
Just been reading through the thread.
The take-home is consistency - when I’ve been ‘on it’ I’ve made great progress - rapid strength gains. And then I have periods where I give up. Often seems to be in the summer, when it gets hot. Who knows where I could be had I not taken time out late summer 19 and from late spring 2020. I wonder if I aim a bit too high with my goals and that puts me off. Goal setting can motivate us but it can also put ourselves off.
With that in mind my major goal for this month is just to complete my workouts - I have 4 more full-body workouts to complete on my scheme of doing Mon, Wed, Friday. Then again in January my primary goal will just be to complete the workouts - 13 of them in that month. I might set out some rough figures for my big 3 lifts. If it looks like I’m gonna complete one early or I’m nowhere near I might re-adjust them a couple weeks in.
I have too much of a belly. I’m nibbling on a carrot as I write this ^^. I have found carrots to be good for weight loss in the past - they really leave you feeling full and nourished. There’s an article on t-nation that they are good at preventing prostate cancer too. ‘These fatty alcohols (found in carrots) are named falcarinol and falcarindiol and Danish scientists found that each of these fatty alcohols block fat cells from absorbing more fat, along with causing muscle cells to absorb more glucose.’ What a combo. Article here: https://www.t-nation.com/diet-fat-loss/tip-eat-one-a-day-to-lose-fat-and-prevent-cancer
I might try and have a carrot for dessert instead of calorie-filled mousses etc.
God bless.
Did a workout today. Had a slightly disturbed night’s sleep last night.
I did lots of cleaning during the day so it was quite an active day. I curtailed the workout after about an hour and a half - kinda felt like I’d done enough and I was getting signals that today wasn’t going to be a hot day. Early on in the workout I flirted with the idea of conquering the weight on the bench that defeated me last time. I got up to 5kg behind that, and thought better of it.
So today’s stats are
Bench - 127.5kg x 1, 80 x 13, x 13, x12, Rows, Chins - 6, Dips - 9, Deadlift - 90kg x 10, 110kg x 9, plate pinches
Even though my brain feels starved of oxygen I had this good thought - working out is a marathon, not a sprint. Even though the individual exercises may be using the short-term anaerobic system, building it up takes time and patience and consistency. I’m happy if I missed out squats today if it means I’m less likely not to return to the gym when I’m supposed to, or worse than that, give up on it altogether. It’s a key skill I need to develop actually - I have just the one gear, and I need to learn to put the breaks on a little, and maybe take a few workouts where I don’t go for broke, go for glory, to the benefit of me long term. I’m sure the guys with the best physiques and strength stats know you can’t go ham every time.
Full-body again today. Happy Christmas y’all!
Highlights
Bench - 120x1 (fairly easy), 100x 8.5, x 7
Rows
Clean and press 40 x 7, x6
Squat 70 x 10, 80 x 10, 85 x 12
Abs
Side planks
Plate pinches
So I got a couple more reps on the second set at 100 on the bench.
I have mixed feelings about not squatting and deadlifting on the same day. I can see arguments for and against alternating them. In a perfect world I’d work them out as frequently as bench, but it’s not really practical to keeping the workouts within 2 hours. At the end of the day, all programs are a compromise. My bench is very strong compared to my squat especially, but I guess it’s just the way God built me.
Anyway, it’s just good to be working out again and back into it in a big way. My numbers are going up steadily. At the moment I’m not testing 1RMs on the squat and deadlift; there’s not time for that if I want to keep the workout to 2 hours. I’m quite enjoying just getting under the weight and doing a good few reps. It’s more of a fitness-oriented workout than a strength-based one but it’s going to be a bit easier to maintain the consistency, I feel, over a long period of time. I’ll probably get better results training this way for a year than I would going ham for 6 months and then giving up for another 6 months.
So just thought I would update. Two rest days on the weekend and I decided to go for a little fast on both of them, skipping lunch each time but having breakfast and dinner as normal. And totally avoiding snacking. There’s quite a lot of information out there that suggests intermittent fasting is a good thing to do for your health as well as weight loss. I have tried it very briefly before - not long enough to get results, but I’m planning on incorporating it into my routine regularly. I think I will eat as per normal on workout days, having the regular 3 meals, and then on rest days I will try having just 2 meals and see how I fair. These two days I tried it weren’t that uncomfortable. It’s even suggested that fasting encourages the development of new brain cells.
Full body workout done today.
Highlights include (all weights kg)
Bench 132.5 x 1, 90 x10, x10, x10
Chins - 7, 5
Dips - 9
Deadlift - 90 x 10, 100 x 10, x11, x 8 (note to self- chalk your hands next time)
Ab wheels - 6,
Side planks - 20 seconds (I know this ain’t long but I’m building it up slowly)
Pinches
The heavy bench was a season’s best. Did the upper body part of the workout and then felt like giving up. I was contemplating splitting up the workouts. I sat the feeling out a bit, and it passed, and I got into the lower part of the workout. I feel really good now, so I’m glad I stuck with the plan. This might be a danger in future, so I’ve just got to watch out for it. Sitting down for 5, 10 minutes is probably a good thing to do at this junction when I’m feeling tired.
Got some Pro Plus on the way. They are 50mg capsules. There are 200mg capsules on the market but I thought this might be a bit strong. I had an episode of psychosis once when I was getting mad keen on the fitness and doing lots of running and taking 200mg caffeine pills, so obviously I’m keen not to repeat this mistake.
I’ve enjoyed the mini-fasts I’ve done so far. It just feels really healthy to give the gut a break, not bombarding it with food every few hours. It’s said that when you fast, the body goes into autophagy which is a process where it starts to repair cells instead of building new ones.
The best thing about intermittent fasting is I like food. I am never very keen to eat a plate full of vegetables and lean chicken with no sauce. So, when I do eat, I do have a few veg, but I add a bit of ketchup or mayo for the flavour, and enjoy it. The major thing is I feel in control now, as if I’m going to be edging that bit closer to my goals every day. Whereas before, I’d kind of given up, accepting the weight gain that goes with anti-psychotic medication.
It might be hard to gain strength while I’m doing the alternate day fasting. I have to say though I’m very happy with my workouts at the minute, I’m enjoying them, and long may it continue. I hope I’ve stumbled upon the right formula.
The vitamin D3 seems to be having an affect. At the very least I’ve noticed that my lips, which were dry and a bit chaffed, have improved.
Continuing the grind with another full-body workout today.
Bench - 80 x 15, x 15, x 10
Rows
Clean & Press - 40 x 8, x 7
Squat - 70 x 10, 90 x 12, x 10
Ab wheels - 7, 5
Side planks (28s)
Pinches
No PWO nutrition just yet. I’m going to wait just a little bit and then have lunch. What the dr on youtube recommends is reducing the number of times you spike insulin in a day. I know some people talk about the importance of nutrient timing, but somehow it doesn’t feel right slamming a protein shake straight after a workout.
After the workout on Monday when it came to about 5 o clock, which is the time I start to think about eating, I contemplated going without. But I couldn’t do it; I’d had a really good workout, and it felt like it would be going too far. I managed to fast on my rest day yesterday between breakfast and dinner. I’m starting to get used to it. It’s not an extreme fast by any stretch of the imagination; about half a day. I might try to do a 24hour fast on rest day Saturday. I will see how I feel then.
The less frequent meals don’t seem to be having an effect on my training. (They might do in future.) I was able to squeeze out 2 more reps on the bench and able to jump 5kg on the squat.
So just need to keep the momentum and good work going, for another month at least. And then another month. And so on, and so on.
I’m glad I started working out properly this month. I’m hoping I can be pretty jacked time summer comes round.
Right I’m hungry now. Not sure I’ve said everything but let’s leave it and go and get some nutrients in me.
Just made a smoothie for dinner.
It contained
Loads of broccoli
3 eggs cooked
Oat drink
Grapes
Two tablespoons honey
Pepper and paprika.
It was quite tasty. Surprisingly sweet - I think I’ll only add one tablespoon of honey next time.
Not sure if I’m satisfied - kinda miss masticating food - but it seems to be satiating me more as it goes down.
It contained about 500 calories and 20g protein from the eggs. I’ll add some carrots next time. And ginger.
Full body workout
Bench - 100 x 10, x8, x6
Rows
Chins - 7,6
Dips - 12
Deadlift - 90 x 10, 130 x 1, x 5, x5, x 4
Ab wheels - 7, 6
Side planks - 35s
Pinches
Happy New Year peeps!!
My plan was for a normal type of night, no celebration. I watched a film that fucked with my head (Eyes Wide Shut). So I couldn’t sleep and heard the fireworks go off at midnight. At least we’re celebrating with a chicken dinner today.
I’m glad I forged ahead and got on with the workout. 10 reps at 100kg ain’t far off my best at that weight - the most I’ve ever done is 12. Can’t believe I’m that close after only a month of working out. I’m honestly surprised at my strength improvements despite eating less. Intermittent fasting is the shit.
Felt good going heavier on the deadlifts.
I remember I got 100 for 12 when my 1RM wasn’t that near PB levels. It seems as though the intermediate rep-range like this recovers a lot faster than the 1RM. Or it basically doesn’t go back as far when you take a break.
Going to go heavy on Monday on bench. Going to aim for 135kg.
New Year’s Resolution: Go a year without missing a workout. 2021 is 52 weeks plus a day. 3 workouts per week that’s 157 workouts total. Did one today. 1/157. I’ve never done a full year of training.
I have a second cousin who managed to hit his daily steps goal every day for 3 years.
My bloated waist is coming down, thank God! At my peak is was 104cm (41 inches); now it’s 99.4cm. Got a long way to go with that. But I’m shedding bodyfat fast. I said I was going to set some goals for this month. Consistency is no: 1 - if you have got that, you’ve won 3/4 of the battle. Will have to have a think.
Ok so my goal is just to keep working out, doing my full body workouts Monday, Wednesday and Friday.
Went 24 hours without food this weekend, breaking the fast this evening with a healthy dinner. I didn’t even feel hungry, perhaps a little light-headed. It feels like my body is behind the fasting plan on rest days and getting leaner. It’s important I lose weight for reasons other than aesthetics - my grandfather, father, uncle and aunt all have had heart attacks. I don’t want to repeat that. Just checked what my BMI was at my heaviest - 32.8 putting me in the ‘obese’ category. I would say it’s a bit off because I carry a lot of muscle and I am dense, but it is a cause for concern. To have a ‘healthy’ BMI I’d have to weigh 160. Just did a calculation - I reckon I’m about 30% bodyfat now at 212 which means I have a LBM of 148 so if I did get to 160 I’d be 7% bodyfat. Obviously this is a bit extreme and would get even more if I were to put on muscle in the mean time too. I reckon I should be aiming for about 170 or 180 as a long-term goal. Not much point in speculating. All I can say is I’m glad I’m finally losing some of the flab at last. That’s got to leave me with a healthier heart.
Anyway, as I’ve said my goal for January is to just complete every workout.
Full body workout
All weights kg
Bench - 135 x 1, 90 x 13, x 12, x10
Rows
C&P - 40 x 10, x7
Squat - 70 x 10, 95 x13, x10
Ab wheels - 8, 7
Side planks - 39s
Plate pinches
2hrs
2/157
The heavy single on the bench was a real buzz. I think I’ll shoot for 137.5 in a week’s time.
I want results overnight, but I know it doesn’t happen like that. I need to be patient. If I do keep this up, I’ll be shredded by summer and it’ll be a good one if Covid is under control and hopefully I can meet up with friends and family and show this physique off. That’s vain, I know, but it does motivate me. And it would be nice to be stronger than I’ve ever been too. That’ll come, too.
Full body
Bench - 80 x 16, x 15, x 12
Rows
Pullups - 7, 6
Dips - 15
Deadlift - 90 x 10, 130 x 6, x 7
Abs
Side planks
Plate pinches
1hr 45
3/157
A pretty good workout. 3 more reps across the three sets at 80kg on the bench. I wanted to get my waist circumference today but I only remembered after doing a few sets, by which time I think my waist had expanded because of a pump.
I’m fucking loving the working out at the minute. It’s like a drug. I feel young again, listening to the Offspring. The intermittent fasting is giving my physique a new lease of life. Let’s see if I can do a whole year of working out. I’m making fast progress at the minute. It’s good.