Full body
Waited till the afternoon for this one. Was 1/2 asleep in the morning. It was grey all day, no chance of seeing the sun. It’s getting me down a bit TBH. Things will improve, but slowly. January is never a month I’m keen to live again after I’ve been through it.
All kg
Bench
137.5 x 1,
110 x 6, x6, x5
Rows
Clean and press - 50 x 7, x6
Squat - 90 x 8, 120 x 6, x5
Ab wheels - 9, 9
Side planks - 48s
Normal plank - 22s (Ab wheels taken it out of me)
Pinches - 10kgs x 68s, x again
4/157
So I thought I would try to go heavy with the bench, what with the fact that you’re supposed to be stronger in the afternoon than the morning. The single was a grind - I maybe wouldn’t have got it in the morning, who knows.
So I’m 10kg off my PB of 147.5 now. If I keep up the pace I reckon I’ll be chopping and changing with my PB soon. Maybe in circa 10 weeks’ time, give or take 2 or 3 weeks? I think I can add 1kg per week to the bench.
The weight loss is plateauing, but the waist keeps shrinking, which is good. I must be adding muscle at the same time as losing fat. I’ve set up a really good vector. I just hope I can keep it going, but if I do I’m going to be in prime shape come the summer. I was in really good shape uni days, quite lean, and quite strong. I’m not so lean any more but I’m a lot stronger.
Chicken dinner tonight. Woohoo. Fasting tomorrow.
Full body
kg
Bench - 100 x 10, x 10, x8
Rows
Pullups - 8, 7
Dips - 18
Deadlift - 100 x 8, 130 x 5, 150 x 5, x 4
Ab wheels - 10
Side planks - 50s
Front plank - 28s
Pinches - 15 x 35s
5/157
I struggled to fast at the weekend. My approximate plan was to have one meal a day Saturday and Sunday but it didn’t work out. I ended up having 2 meals each day. I think I’m nearing the limit of body change - if I push it any harder my body will revolt. I think I need to focus on keeping things simple and not expecting too much; slow change.
When I racked the second set on the bench I felt as though I could’ve had one more; an 11th. Still, I improved by 4 reps over last time I attempted this weight, which is great progress. Just trying to keep my head down and keep grinding away. I’m on a rotation, working weights 80kg, 90, 100 and 110. It gives you enough time between attempting the same weight again to make progress. When I was in my uni days I was going heavy all the time. Now I quite enjoy doing the repetitions. TBH I don’t think it makes much difference what weight you choose so long as you lift hard, you’ll get stronger.
I might try a cheeky 140 on the bench Friday. I don’t think I’ll get it, but I can try. Anyway, working up towards that.
In my head I’m wondering how far I want to go with this. I guess I really just want to see what I’m capable of, and get somewhere close to my potential. I will have to be ok with only being able to match last workout’s strength sometimes. It’s already like that on pullups - I find this exercise very hard to make progress on. I think I’m getting slightly mentally fatigued - worked out 5 weeks straight now. I may go easy at some point. I guess I’ll do what I normally do and leave it too late.
Full body
kg
Bench - 140 x 1, 120 x 4, x 4, x 3
Rows
Clean and press - 50kg x 8, x 6
Squat - 90 x 8, 130 x 4, x 4, x 3
Side planks - 54s
Ab wheels - 10,10
Front plank - 32s
Pinches - 15 x 52s
6/157
Had a Big Mac yesterday and lots of icecream, so I thought, what the fuck, might as well go heavy today. I’ve been finding it hard to not eat a lot recently and I’ve been giving in to the urges to eat.
Anyway, very pleased to hit the nice, round 140 on the bench. So I’m on the ‘home lap’, chasing down my old PB of 147.5. I’m enjoying the workouts at the minute. The hardest part is starting, but once you’re into the workout it’s enjoyable.
I just need to keep my head down, not get carried away, and keep grinding. It’ll be great if I can hit 150kg soon. I’m tempted to print that out and put it up on the wall next to an Arnold poster, hehe.
This could be a really good year provided I don’t fall off the wagon, and just keep up. No reason I can’t for the time being.
Full body
kg
Bench - 90kg x 16, x13, x10
Rows
Pullups - 8, 7
Dips - 19
Deadlift - 100 x 8, 130 x 5, 150 x 6, x 5
Plate pinches - 15 x 60s, x 42s
Ab wheels - 11
Side planks - 57s
Front plank - 35s
7/157
A good workout. Just dreaming of hitting 150 on the bench these days. It’s a realistic goal. I think not thinking too far ahead is good.
Full body
Bench - 142 x 0, 110 x 8, x7, x 5
Rows
Clean and Press - 50 x 9, x 7
Squat - 90 x 8, 130 x 5, x5, x3
Ab wheels - 12
Side planks - 62s
Plank - 39s
Pinches - 15 x 65s
8/157
Quite a long workout today. I wasn’t far off getting 142 - I got it half way up but I think I missed the groove a little bit. I did try after the first working set at 110 but was nowhere near that time.
I don’t mind missing the attempt. I know where I am now - somewhere between 140 and 142. It’s gonna be a grind to get up close to the old PB of 147.5. But it should come in time. I’m well settled into my workout routine now and it doesn’t feel like I’m gonna miss a workout anytime soon. 2021 could be a really good year if I keep it up. If I don’t ever miss a workout I will surely get close to my peak wherever that is.
I reckon I might be chopping and changing with my old PB on bench by the end of February. We will see.
Full body
Highlights:
Bench - 142 x 1,
100 x 12, x 10, x 8
Rows
Pullups - x8, +5kg x 5
Dips - 21
Deadlift - 160 x 5, x 5, x 4
S planks - 63s
Pinches - 15 x 62s
Plank - 51s
9/157
Another long one 2hr 10m.
Pleased with 142 on the bench. I was aggressive with the weight on the eccentric and thing flew.
100 for 12 matches my rep PB at this weight. So 5.5kg off my best 1RM now. Just got to give it time and I’ll get there. Gotta be patient.
Enjoyed the deadlifting today even though my calluses didn’t. Would be nice to be repping 200 some time in the future. I think it might be possible if I keep up the consistency.
Not much more to say except to say I’m enjoying my workouts and long may it continue. I have found the ideal routine for me.
Back with another full-body workout
Bench - 120 x 5, x4, x5, x4
Rows
Clean & Press - 60 x 5, x4
Squat - 130 x6, x6, x4
Pinches - 15 x 75s
Ab wheels - 13
Side planks - 65s
Plank - 49s
10/157
So a few more reps on bench and squat. Not much to add.
Full body
Bench - 143kg x 1, 90 * 18, x 13, x 11
Rows
Clean & Press - 60 x 6, x 4
Deadlift - 160 x 6, x6, x4
Pinches - 20 x 28s
Plank - 61s
S. plank - 66s (&70s)
2hr 15m
11/157
143 felt easy. I was originally set up for 143.5 but thought I’d make use of my micro weights and go for 143.
I looked back over my journal and 28 days ago my max bench was 132.5kg - so it’s gone up 10.5kg in 4 weeks. I’m very chuffed with that for progress. It really could be a good year if I keep persevering, stick to the routine. I’m finding it easy to stick to so far. It really helps knowing that Mon, Weds and Friday are my workout days, and the other days are rest days. Takes the guess work out of it - I used to kind of make up my routine as I went along.
So 3 more reps across 3 sets at 90kg. I might replace it, bringing in 130kg. Maybe not this time, but the next time. The most reps I’ve ever done at 130kg is 3. Somewhere down the road, I’d really like to do 140kg for 3, as my mate did 140kg for 2, and I’d like to beat him. I’d have to hit 150kg for a single before I do that.
So the medium term goals for the bench are
150 for 1
140 for 3
160 for 1.
It’s gonna be a grind, but I think they are all possible this year.
Full body
Bench - 144kg x 1,
110 x 9, x8, x6
Rows
Pullups - +5 x 6, x6
Dips - +5 x 14
Squat - 130 x 7, x7, x4
Pinches - 20 x 48s,
Plank - 66s
Side planks - 72s
2h 10m
12/157
So gave into temptation and tested my 1RM. I’m making rapid progress now. Nearly into PB territory.
It feels like my ROM is getting shorter as I get stronger. Getting more muscle-bound, I guess.
3 more reps across the 3 sets at 110kg.
Full body
Bench - 145kg x 1
100 x 13, x 11, x 10
Rows
Clean and Press - 60kg x 6, x5
Deadlift - 170kg x 5, x 6, x 4
Pinches - 20kgs x 38s
Plank - 73s
Side planks - 74s
13/157
145 felt easy. I thought I could possibly have got 146, but I thought I’d leave it. I’ve been crushing the singles recently. Something I’ve been doing recently has been making a difference. I’ve recently added taurine and HMB. I think they both help the strength.
I’ve never hit 100kg for 13 before. I went for a 14th too, though didn’t quite get it up. So I managed 4 more reps across the 3 sets than last time I did the 100.
So that’s the last workout of January. I don’t think I’ve ever made progress this rapid before.
Goals for February? Just keep the train going. Stay consistent, don’t miss a workout. I think it’s reasonable to expect that I’ll be benching in the 150’s come the end of February. There’s no feeling like it when you’re hitting PBs. Then the goal should be to carry on as deep into PB territory as I can go.
Kind of a set back. I was in the kitchen with my top off and my aunt saw me. She patted her stomach indicating that I still have a belly. I do. The anti-psychotic medication I’m on tends to put a lot of weight on most people. I’m not using that as an excuse, but it’s a fact.
I tried intermittent fasting and it worked for a time - I lost about 5 or 6 cm round my waist, but then I got hungry and started to put back on about 1-2cm.
I’ve decided I’m gonna go low-carb with my diet. When I was in the best shape of my life back at uni and nearly had a 6-pack, I was doing a low-carb diet. High protein and high fat.
Basically it’s all about getting insulin levels down.
My typical lunch time meal would be a few wraps each with a rasher of bacon in and lots of ketchup. Quite a lot of carbs and a high glycemic load.
So starting this lunch time - I had a broccoli and spinach smoothie with a little bit of ginger - and a little bit of pomegranate juice and a couple of blueberries. A little carbs in the fruits but lots of roughage from the veg. And I just had a bowl of tuna mixed with mayonnaise. So basically high protein, high fiber, and some fats and only a little carbs. I do feel more alert and less like I need to take a nap now which I often do after meals.
So I’m going to go low-carb and see if I can’t shift some weight. After all I’m making lots of effort with the working out - so it’d be nice if, in addition to getting bigger and stronger, I could get a little leaner too.
Full body workout
Bench
146kg x 1
120 x 6, x 5, x 5, x 5
Rows
Pullup - + 5kg x 7, x 6
Dips - + 5kg x 18
Squat - 130kg x 8, x 7, x 5
Pinch - 20 x 62s
Plank - 73s
Side planks - 76s
14/157
So 3 more reps across the 4 sets at 120kg on the bench.
The squats were some of the hardest sets I’ve ever done. The 7th rep on the second set and the 5th on the 3rd were tough as hell. I almost felt a little sick after these sets such was the exhaustion they left me with. I have no problem going hard on the bench, but when it comes to the squats, it’s a whole another ball game - it feels like you are giving everything you have. It scares me a little bit. I’m scared of not making progress. It would suck working out hard and not getting anywhere. I’m gonna make a lot of progress at the moment. I’m not near my limit so I’ve got nothing to worry about. I guess it will get to the point some day where the goal changes to just ‘maintain’. I don’t know how many lifters get to that point. Not many.
Full body workout
Bench
147kg x 1,
90kg x 18, x15, x13
Rows
Clean and press - 60kg x7, x6
Deadlift
175kg x 5, x 4, x5
Plank - 78s
Side planks - 72s
15/157
So hunting down the 150kg bench. I will probably try 148kg on Friday. I’m enjoying the workouts, having a routine, that really works. It doesn’t feel like too much, yet.
Quite pleased with the deadlifts. It’d be nice to be reppin 200 at some point.
Gonna be a good year, I think. Got lockdown, only a little work, and few distractions. No reason not to keep grinding away.
Full body workout
Bench
148kg x `1 (PB)
110kg x 9, x9, x8
Rows
Pullups - +10kg x 5, x5
Dips - +10kg x 11
Squat - 140 x5, x5, x4
16/157
No accessories today. Quite a long workout, anyway, and my right leg felt funny; a bit numb or almost like I had pins and needles in it. I felt it after the first heavy set of the squats - possibly shouldn’t have continued, but it’s feeling a bit better now as I rest it.
So a PB on the bench, woop woop. I have attempted 150kg a few times and never got it up, so I look forward to hitting that number, hopefully next week. Anyway, I should be pleased with 148, but 150 will be extra nice.
So it’s taken me 2 months of consistent working out to get back into PB territory - much shorter than I would have really anticipated. I think that’s full credit to the routine. And I possibly think not going to the 1RMs on the squat and deadlift is sparing some energy for the bench. I would like to see what my 1RMs on the squat and deadlift are at some point, but not really sure how I’m going to fit them in. My goal is to be repping the weights that used to be my 1RMs at some stage - that’d be quite cool.
I’m going to make a graph now. I’m going to plot how many reps I can do for my bench against the various weights I do working sets on. I’m doing this because I kinda want to know roughly what my 2 and 3 RM would be. I’ve found the calculators to be way out - I can do a lot more weight on the heavier end of the scale than what they predict. I might post it on here.
Full body
Bench
149kg x 1 (PB)
100kg x 14, x11, x 10
Rows
Clean & strict press - 60kg x 8, x5
Deadlift
180kg x 5, x5, x5
Plank - 78s
Side planks
17/157
I was mid way thru loading up 150kg for the bench. But glad I didn’t and just went to 149 - that single was quite a grind; had no more in me I’m almost certain. My bench/bodyweight ratio is now 1.51 to 3 significant figures. Pretty pleased with that. I do believe I’ve got 2 in me one day. But that’s a long way off and I don’t need to worry about it now.
Just 1 more rep across the 3 sets at 100kg. Pleased to hit 14 reps on the first set, wasn’t expecting that.
150kg Wednesday is going to be close, so I’m not sure if I’ll go for it. I suppose I’ll see how I feel on the day.
I’d like to be a bit leaner. I’m going to try adding a run at the end of my workout or slightly later in the day on Friday. Possibly. We’ll see.
Well, that’s a pleasant surprise! I’ve lost 1.3cm from my waist in the last 9 days. Wasn’t expecting that after my uptick - I thought I’d been eating really well and would have put on weight. And I’ve been having coffees with milk and one sugar in them.
If I go back to just a coffee in the morning, and switch to green tea, which I obviously have without milk and sugar, my weight loss might even ramp up some. I’ve got to credit the protein brownies I’ve been having - they’re low GI, have coconut oil in, and leave you feeling full. I guess I haven’t been snacking - I’ve been having 3 of these a day, one with every meal and that leaves you feeling full.
I’ve been doing the math and I reckon before I was only having about 100-120g of protein a day tops. With these protein brownies added into the mix I’m probably now having circa 160g a day, which for a 216lb guy is probably closer to optimal, being close to 1g/lb although some may recommend even more. Just gonna check some videos out on this topic.
Full body again
Bench
150kg x 1 (PB)
120kg x 6, x6, x6
Rows
Pullups - +10kg x 6, x5.5
Dips - +10kg x 14
Squat
140kg x 6, x6, x5
Pinches - 25kg x 35s
So I’ve joined the 150 club on the bench. Pretty chuffed. Think I might take a break from trying out singles, been doing them consistently for a couple weeks now.
I’m going to take some time off, I’ve decided. Around a week should be about right. Here are some of the reasons why:
I’ve been going hard for 9 1/2 weeks now. During that time I’ve taken my bench from 118 to 150kg. That’s lightning progress, really. But it just feels like the time is right to give it a short pause. I slept in till almost 10 this morning and took the dog for a walk and when I came back I had to have a nap. I keep yawning today and I’ve noticed my productivity has gone down quite markedly for a couple weeks now.
I think now is probably as good a time as ever to deload the body - just take a few days where the most strenuous thing I do is to go for a walk. Go off the creatine and some of the other supplements for a week and then just build back up again. I’ve also had some life stress go on that seems to be over now but it’s been a worry. It’s going to be hard because I’ve gotten used to making gains and stuff, but I have become a bit obsessed by it, so it’s probably a good thing that I just stop for at least a week and really recharge the body and the central nervous system before going again.
SIgning out.
Not the prettiest physique ever, I know that, but it’s where I’m at at the moment. I’m aware my physique is quite asymetrical - my right arm is 1/2 inch bigger than my left side.
I lost about 5 cm from my waist and then rebounded a cm or two. The intermittent fasting was really good - it worked, but I couldn’t keep it up and eventually I gave in to cravings etc. I’m currently on a mini-fast, having skipped lunch. I guess the body goes through phases, and I feel ready for another fat-loss phase, before my hunger returns and I level out again.
I’m having double-strength green teas and I’ve added chilli. Good for the basal metabolic rate. I’m going to cut out the beer at night. And I’m going to do a little bit of cardio once a week.
I’ve been having the odd vegetable smoothie. I need to get in good habits, and I probably could smoothie more often. The aim is to fill yourself up with lots of micronutrients and fibre and hence consume fewer calories in the meal. It’s also good to eat a carrot or two before a meal. I feel like I could improve my breakfasts if I did this then as well.
As I said my progress with the waistline has stalled the last few weeks. I am getting significantly stronger, so even though this measurement hasn’t been improving, I’ve been told I look better.
I’m looking forward to getting back to the routine. I may get back to the working out Monday, I’m getting a little impatient. We’ll see.
I’ve just used the US Navy bodyfat calculator, here: https://www.omnicalculator.com/health/navy-body-fat. My result is 24% bodyfat. I think that’s about right; it feels right. So, I’ve got some way to go. Apparently the healthy range for a bloke is 8-19%.
It’s all giving me motivation to try and lose the bodyfat, taking stock of where I’m at now. I do think I carry quite a lot of muscle, and if I were to shed that bodyfat, I would look a lot better.
Really want to look good this summer.
I just had breakfast today, no lunch and no dinner. OMAD. It feels alright.
