Glad to see things are going well mate.
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Really great progress man!
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Fucking absolutely solid progress @2sides_whufc my man
You are fuxking hammering it. Solid quiet progress. Love it mate
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Cheers mate! Definitely have an all or nothing mind set which helps with getting into shape. Also being used to not eating breakfast is an asset, as I can eat food for lunch/dinner which as long as its decently high in protein, doesnāt have to be that low in calories/clean.
Diet is sustainable and enjoying working out. Lets gooo.
Cheers for the support boysss - much appreciated!
Day 111 - 117
26/04/2021 - 02/05/2021
Weight - 84.85kg (-0.65kg from last week) (-10.70kg from 04/01/2021)
Waist - 33 inch (-1.0 inch from last week) (-9 inch from 04/01/2021)
Training and diet similar to last week.
Few good workouts and a good time to note where I am at so I can assess going forward.
Diet/cardio:
Do not count calories but in the 2,000 region with each meal or snack having a decent amount of protein (muscle meal, protein bar, yoghurt, eggs, steak, chicken). Not great but not terrible at getting some fruit in.
Drink coffee in the morning, 95% time replaces food for breakfast. Drink a lot of water.
Currently 2 HIIT or 5km run a week. Next goal is to move to 3 when weight stalls.
Workout/weight
Still doing 3 full body workouts per week, averaging around 8 exercises each workout. Majority contain 2/3 exercises for chest and back and 2/1 legs and shoulders. For chest, back and legs, one exercise will always be a compound movement;
Chest: bench or chest press
Back: row, deadlift or viper press
Legs: squat or leg press
The other, the majority of time;
Chest: cable fly
Back: lat pulldown, pushdown
Legs: lying reverse leg curl
Shoulders: lateral raises, rarely OHP
Chest
Moved from flat bench to chest press. Started at 80kg - 10 for 4, recently did 90kg - 10 for 3 and 1 for 8.
Havenāt 1RPM flat since training again. Best from a couple of months ago was 100kg for 3.
Recently incline bench 90kg for 4 and felt very good.
Started at 25kg for 10 x 4 on cable flies. Last session did 35kg for 10 x 4. Recently been SS with cable chest pull up to target lower chest
Back
Barbell row was dropping from 60kg to 50kg in set 2. Recently did 60kg - 10 x 4
Havenāt 1RPM deadline since training again. Best from a couple of months ago was sumo 120kg - 3. Recently using trap bar for high reps. 50kg for 50 x 1 is current highest
Viper press new addition only used last couple of weeks. Certainly takes it out of you
80kg - 10 x 4 for lat pulldown, sometimes SS with pushdown or lower weight with slow reps
Legs
Havenāt 1RPM squat since training again. Best from a couple of months ago was 120kg x 2. 110kg for 5 recently.
Leg press went from 160kg for 10 x 4 to 170kg for 10 x 4
Shoulders
Front delt is disproportionate (probably through years of benching incorrectly) so usually just do some lateral raises 10kg for 10 x 4. OHP rarely, 30kg for 10 x 4
Not the heaviest of weights but a good basis to work from. I also do other exercises such as seated cable row, calf raises, squeeze press, hyperextension etc but this is the spine of my workouts. Doing some leg raises at the end of a couple of sessions.
Questions
- Been doing this routine since 4th of January (3 full body workouts per work) and not sure if I should be switching it up or continuing as things are still working?
- If continue, should I throw a couple of strength training sessions once every fortnight into the routine or no point while in deficit?
- Any exercise I should be adding/removing?
- Lower chest is a weak point as i donāt have that ālineā to properly define the pec. Heard mix things in terms of it targeting (dips, decline bench), to itās fat loss, to genetics. Any success in growing the bottom of the chest?
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amazing progress
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Nice work, man! Really nice work.
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Great work going on here.
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Awesome Job! Please keep posting. Youāve motivated me
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Awesome to know that I have motivated you @Ken_Rose!!
Work has been crazy and without providing too much detail, personal life is somewhat in tatters at the moment so my mind has been elsewhere.
I am going to head to the gym soon and will provide an update when I am back.
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Itās been 10 days so it looks like your time constraints, goals etc have changed butā¦
If it works and you donāt mentaly crave change that much, keep at it
You can if you want, butās probably not needed
You mention dominating front delts, like with most people (I NEVER do isolation for the front delts), and yes latereal raises are great, but you forgot, like everybody, the rear-delts! Do some stuff for it, and I say, start your shoulder stuff with it!
All of them are true, so if your genetics are not meant to have a great chest, you wonāt have one, but you can indeed focus more on the lower part with decline work and dips. Flat bench is good also if you have some archā¦
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Thanks for the comments @aldebaran.
For the record, 4 sets of reverse pec flies today to hit the ol rear delts.
Yeh, that was my fear. Good arm genetics, was just never destined for a nice full chest :(. Will not deter me from working on it though and dips have become a staple item in the routine.
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Indeed, indeed! Chest is not a strong point for me either but with time it certainly has improvedā¦
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Since the 02/05/2021, consistency has took a bit of a hit.
Sydney has been very wet and as a result, the 5 days walking to work were reduced to two. Also had a couple of evening events and client meetings, which dropped my lifting days down to 2 and completely omitted any cardio, poor. Diet has remained consistent though. I did weight myself on the Monday and Friday, in which I was 84.90kg (+.05 since 02/05/21) and Friday weighing in a 83.85kg (-1.00kg since 02/05/21). However, both were in the evening so not a true reflection of my weight.
I flew interstate this Monday and have client meetings all week. Gym I use is part of a franchise so have been able to go Monday and today, but again, a good long walk and cardio has not happened. Need to address this weekend with me flying back on Friday.
Currently at a hotel so mirror selfie it is.
Will update on Monday with weight and going to try and get back to updating the log daily with my diet and training as it certainly helps with accountability.
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Day 132 - 17/05/2021
Last week was not great diet, training or cardio wise. Flew to a different state due to work and had meetings all week. Did go the gym 2 days, but no walking or cardio. Plus, with the amount of work I had on, barely had time to eat. Upon my return, the Mrs mentioned how malnourished I looked!!
Started the week off right and full focused on getting back on it.
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - Sausage, egg, toast with greek yoghurt, avocado, beans
Pre workout (6:00pm) - Protein bar, energy drink
Dinner (9:00pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Gym;
Incline bench press (drop set) - 5 x 1 - 80kg
4 x 1 - 90kg
5 x 1 - 80kg
7 x 1 - 70kg
8 x 1 - 60kg
10 x 1 - 50k
Viper press - 4 x 10 - 40kg
Squat - 4 x 5 - 110kg
Reverse flies - 4 x 10 - 10kg
Chest press - 1 x 10 - 90kg
3 x 10 - 80kg
Lat pulldown - 1 x 10 - 80kg
3 x 10 - 70kg
Lateral raise - 4 x 10 - 10kg
Weighed in at 85.00kg flat. Will post updated progress pics when I get the chance.
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Day 133 - 18/05/2021
Breakfast (9:30am) - Coffee
Lunch (12:00pm) - Half a chicken schnitzel sandwich.
Dinner (8:30pm) - My Muscle Chef - crumbled chicken with roast potatoes
Snack (10:00pm) Protein bar, protein shake
Mrs was in the city so met with her for lunch. She completely did me again - said I look like the Nutty Professor when he shrinks down but while he is still wearing the clothes when he was fat.
Think I need to go shoppingā¦
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Day 134 - 19/05/2021
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - beef stroganoff
Snack (2:00pm) - Protein bar, yoghurt
Dinner (8:30pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Gym;
Chest Press - 2 x 10 - 90kg
2 x 8 - 80kg
Trap Bar - 4 x 25 - 60kg
Leg Press - 4 x 10 - 170kg
Lateral Raises - 4 x 10 - 10kg
Dips - 4 x 10 (BW)
Lat Pulldown - 4 x 10 - 80kg
Cable Flies - 4 x 10 - 30kg
Lat pushdown - 4 x 10 - 25kg
Leg Raises - 4 x 12 (BW)
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Day 135 - 20/05/2021
Walk - 4km
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - beef stroganoff
Snack (2:00pm) - Protein bar, yoghurt
Dinner (8:30pm) - My Muscle Chef - crumbled chicken and potatoes
Cardio
25 mins of HIIT, 1:30/30s split
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Day 136 - 21/05/2021
Breakfast (9:30am) - Coffee
Lunch (12:30pm) - My Muscle Chef - beef stroganoff
Snack (2:00pm) - Protein bar, yoghurt
Dinner (8:30pm) - GYG Burrito bowl - chicken, black beans, jalapeno, brown rice, guac, coriander, onion
Gym;
Decline Bench - 1 x 5 - 100kg
1 x 2 - 110kg
1 x 3 - 100kg
1 x 5 - 90kg
1 x 8 - 80kg
1 x 10 - 60kg
Barbell Row - 4 x 10 - 60kg
Hack Squat - 1 x 10 - 50kg
1 x 10 - 60kg
1 x 10 - 70kg
1 x 10 - 80kg
Lateral Raises - 4 x 10 - 10kg
Dips - 4 x 10 (BW)
Lat Pulldown - 4 x 10 - 90kg
Cable flies SS with cable pullup - 4 x 10 (25kg, 15kg)
Face pulls - 4 x 10 - 25kg
Leg Press - 4 x 10 - 170kg
Lateral Raises - 4 x 10 - 10kg
Dips - 4 x 10 (BW)
Lat Pulldown - 4 x 10 - 80kg
Cable Flies - 4 x 10 - 30kg
Lat pushdown - 4 x 10 - 25kg
Leg Raises - 4 x 12 (BW)
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