June 14 workout
Press = 37 kilo x 8,8,8
Bench = 70 kilos x 1,1,1,1,1,1,1,1,1,1
Planks = 1 minute x 3
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June 15 workout
Deadlift = 100 kilos X 3,3,3
Goodmornings = 15,15,15 unweighted bar
Bench = Failed 65 kilos So I had to jump down. Did 52 kilos X 10,10,10
Front plate raises to head = 10 kilos X 10,10,10
Pec deck = 40 kilos X 15, 35 kilo X 15,16. 1.5 minute rest
Weighted plank = 5 kilos X 50,50,50 seconds
Nutrition = 100 gms of dhal + 150 gms of rice + 200 gms of chicken with oil + 3 scoops of protein + 3 rotis + 100 gms of noodles + 50 gms of chicken = 2000-2200.
June 16 workout
OHP = 45 kilos X 3,3,3,3,3
Weighted planks - 10 kilos X 45,45,45 easy seconds
Ddeadlift = 100 kilos X 6,6,6
Nutrition = 150 gms of rice + 100 gms of dhal + 3 scoops of protein + 200 gms of chicken with a lot of oil + 100 gms of noodles + 50 gms of chicken + 3 rotis = 1950 calories to 2150 calories.
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June 18 workout
Bench = 72 kilos X 1,1,1,1,1,1,1,1,1,1. The last few reps werent the prettiest, the bar path
was pretty uneven. Dont know if i should count it as a rep or not tbh.
Squats = 30 kilos X 10,10,10. The reason youre not seeing me do squats this last month is cause I had a crack in my knee and so i had to lay off of squats and rehab it. I still have some slight pain in my right knee when im doing this low weight.
Pull ups = 6,5,5 1.5 minutes reast between each set.
One arm dumbbell rows = 15 kilos X 12,12,12
Weighted plank = 10 kilos X 50,50,45 seconds.
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How is the bodyweight ? Are you eating enough to gain any weight ?
Im gaining way too much weight way too fast i think, my gut i increasing at a higher rate than any other part of my body. In the last week or two i think i gained like 3-4 lbs, but before that I wasn’t gaining any weight or losing any weight.
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haha It’s a game most of us hate.
trying to gain muscle while staying lean.
It’s good for your lifting and muscle gain, maybe not for the mind when looking in the mirror.
Play a bit around by going with a bit less calories, I see you track it very well.
Yeah I will try cutting my calories by 150 and see what’s up. Or should I just increase the amount of work I’m doing. I am thinking of jumping rope cause my conditioning is shit right now and I’m getting winded walking like 4 floors up
You think or you know ? How many weeks to gain 4lbs ?
I know I gained 1.4 kilos in 2 weeks.
Don’t neglect conditionining. Conditioning is very important man. It’s something i wish i knew sooner
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Ok, 1.4kg in 2 weeks is maybe slightly fast but nothing to worry about. Are you weighing yourself first thing in the morning each day. Weight can vary day to day based on a few factors. I wouldn’t worry too much at this stage.
Not first thing but definitely before eating anything or working out.
Ya I will start jumping rope from my next workout onwards. It might also help slow the rate of weight gain
June 20 workout.
Good mornings = 10 X 10 40 kilos
Bench = 55 kilos X 10,10,10
Weighted planks = 15 kilos X 35,35,35
Hanging leg raises = 15,15,15
June 21 nutrition
500 gms of chicken + 3 rotis + 150 gms of rice + 100 gms of dhal + 50 gms of yogurt
= 1200 + 390 + 250 + 120 + 50 = 2010 to 2100 calories.
June 22 workout
OHP = 47 kilos X 3,3,3,3,3
Deadlift = 102.5 kilos X 6,6,6
Hanging leg raises = 15,15
Back extension = 8
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June 25 workout
I dont recall what I ate from June 23 to 25 but I remember not eating enough or getting anywhere near enough protein,
Failed 165 on the first rep on the bench. Tried again and failed again, so I gave that up.
Decided to do 120 pounds X 10,10,10.
Goodmornings = 60 kilos X 15,15,15,
Jump rope = 1 minute. Was dead tired after the minute of jump rope.
Nutrition = 100 gms of noodles + 4 eggs + 50 grams of chicken + 200 gms of chicken +
150 gms of rice + 3 rotis + 100 gms of dhal = 320+75+300+400+250+390 = 1750 calories. Still undereating.
June 26 nutrition
Nutrition = 100 gms of noodles + 4 eggs + 50 grams of chicken + 200 gms of chicken +
150 gms of rice + 3 rotis + 100 gms of dhal = 320+75+300+400+250+390 = 1750 calories. Still undereating.
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June 27 workout
Failed 110 pounds on the OHP. Couldnt lift it up once whereas in my previous session I was hitting 105 pounds for 5 sets of 3. Got really demotivated this session so i just fucked around doing curls.
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