Three day a week hypertrophy program based on simple progressive overload. Once I hit 8 reps on all 3 sets I add weight, I don’t go passed 8 reps on the first two sets even if I can, but I aim for AMRAP on the third set if I can get more than eight. Weight is added in the lowest amount possible with the use of microplates. This is an adaption of GSLP for someone looking for less aggressive progression and more total volume. ABA - BAB - ABA.
To keep myself accountable and honest I went through the embarrassing job of taking my measurements.
99.45kg - 219lbs
Waist (at bellybutton) 45 inches
Neck 15.5 inches
Chest 45 inches
Right arm unflexed 12 inches
Left arm unflexed 12 inches
Left calve sat down 15.5 inches
Right calve sat down 16 inches
Left thigh 26.5 inches
Right thigh 27 inches
Glutes to pubic mound 43 inches
Shoulders all way round 47 inches
Left forearm 11 inches
Right forearm 11 inches
Greed, Laziness and wasting ones abilities and time are all big sins in my religion and it is time I started to take control and responsibility. The worst of people are hypocrites and until my actions match my words I will be a munafiq. I pray to Allah I can change myself both physically, mentally and spiritually. Ameen.
I represent my religion and when people see a Muslim it informs their views on Islam. My manners and appearance should be fitting.
“Verily, among what I fear for you are the seductive temptations in your stomachs and private parts and the misguidance of desires.” (Musnad Ahmad, Sahih)
“There are two blessings which many people waste: health and free time.” (Bukhari)
Starting calories will be 2500kcal and I will be dropping by 25kcal a week. To simplify on the first of each month I will lower my calories by 100. By month 5 I will be at 2000kcal at which point I will either continue to lower or I will recalculate my calories based on new measurements.
Protein will be at a fixed 175g a day. I eat halal so I either rely on chicken I buy in bulk and freeze, seafood, dairy or protein shakes. I will eat 5 fruit and veg a day. Nothing fancy.
Thanks. I’m hoping to get to single digit body fat within 18 months. I got fat in my early twenties and dieted down to a 4 pack but I was doing lots of running and not much else.
I think I’m so big loose skin could be an issue as I’m riddled with stretch marks. Just going to take it slow and try and build a foundation.
I had been cycling but I felt some pain in my back when I bent down to pick something up at the shop. The next ride I felt a really bad dull pain in my lower back (the two bobbly bits at either side of the spine, the right one is sore). I keep aggravating it riding but it seems fine when I lift weights for the most part.
I’m hoping just walking and yoga will be enough to help with getting conditioning stuff done.
Goal weight would be about 170lbs at single digit body fat.
Hey there, and it’s great that you’ve started a training log!
Of course, you can chastise yourself into training . . . Or you can befriend yourself and understand that you got to this place for a reason that might very well have nothing to do with these things.
Have some empathy for yourself, and take comfort in your ability to make your own choices moving forward, and to shape your life in ways that allow you to be a product of your desires and your future, rather than of your environment and your past.
One thing that seems to have worked for me is vitamin E cream. It could be useless because I have no control group for testing, but I started using some for a year after surgery (to mitigate scarring), and simultaneously decided to try it on my stretch marks too. It seems to have helped. Something to try, maybe.
I’m very much looking forward to following your progress. Best of luck, and enjoy the journey to the person you want to be!
Thanks Brother I appreciate it. Very kind words. Jazzakallah!
Funnily enough Ive been told by multiple black Brothers “look into Vit E cream” must be a secret I have been ignorant of for too long. Do you apply daily?
Bench press 3x8+ @ 45kg
8
8
10
(Felt fine, although I didn’t really arch due to my back issue, I retract shoulder blades and press my upper back into the bench)
Pendleton rows 3x8+ @40kg
8
8
12
(Felt great, started light again because of pre-existing back pain)
Barbell curls 3x8+ @15kg
8
8
12
Squat 3x8+ @40kg
8
8
13
(I was really worried about these as I’d had back pain during my walk. After two sets my back pain actually disappeared and my back felt great, still going to go very slow with the weight until my back is 100%)
Barbell calf raises 3x25@ 15kg
25
25
25
(Started with a set at 40kg struggled with balance so went to an empty bar, but still struggled, figured out I can do them against the rack if I set it up right take the balance out of the equation. Calves are sore)
Neck harness 3x25@2.5kg
25
25
25
(I used a 3 seconds up 3 down tempo on these so I could start light and feel it in the muscles properly. I got an insane pump)
Overall a successful first day. I wish I could push myself more but I’d rather start light and not aggravate the back.
Macros:
Calories 1986kcal (wasn’t hungry and 2500 is the max not the goal)
Carbs 235g
Protein 141
Fat 49g
Finer 20g
Fell asleep before I could have my final shake.
