230lbs -> 180lbs

First tracker: 314lbs to 199lbs - #67 by Voluminous

I was on track to actually get to 200lbs by New Year…but wound up on the surgical table 9th Dec for unrelated reasons to the original visits and was off my feet for 2.5 weeks. Been slowly (yet f^king again) re-gaining strength / dropping weight. I swear…2023 owes me a f$king break; enough already!

So…my plan for the 50lb weight loss goes as follows:
Phase 1: 8th Jan - 18th Feb: my own hybrid bastard program.
Phase 2: 19th Feb - 1st April: Re-running “Get Jacked Fast” (Thib’s program for sale on his site)
Phase 3: TBD

Phase 1 Training:

  • The exercises are done in Layer system format. I cycle through the 4 workouts. There is no defined weekday workout. Whilst I regain strength, I go when I feel not completely beat up.
  • The dumbbell swings are ramping up to 1,000 a day (will take awhile); this is why you don’t see any leg days.
  • Cardio is 20,000 steps a day; this can be running / walking etc. but just getting the volume done.

Workout 1: Push Press || Barbell Curl || Dumbbell Swings
Workout 2: CGBP || Lat Pulldown || Dumbbell Swings
Workout 3: Chin Ups || SGHP || Dumbbell Swings
Workout 4: Bench Press || Dumbbell Swings

Phase 1 Nutrition:

This is going to look strange…but as my gym days / swing counts are variable, my food consumption by day differs. Swings have to be +50 from the day before to qualify for Option A or else it’s Option B.

Option A: Workout, Swings, Cardio
P: 187 | C: 77 | F: 76 | Cal: 1,740
Gym: 1* SWF: (P: 0, C: 34, F: 0)
Home: Plazma: (P: 15, C: 38, F: 0)
M1: 1.5* Meta Drive, 4 Flameout, 100g Peanuts (P: 62, C: 5, F: 55)
M2: 300g chicken (390g raw), 3 eggs : (P: 110, C: 0, F: 21)

Option B: Workout, Swings, Cardio
P: 172 | C: 39 | F: 76 | Cal: 1,528
During: 1* SWF: (P: 0, C: 34, F: 0)
M1: 1.5* Meta Drive, 4 Flameout, 100g Peanuts (P: 62, C: 5, F: 55)
M2: 300g chicken (390g raw), 3 eggs : (P: 110, C: 0, F: 21)

Option C: Workout, Swings, Cardio ; Cheat meal day (Fridays)
P: 153 | C: 200 | F: 31 | Cal: 1,691
During: 1* SWF (P: 0, C: 34, F: 0)
Post: 1* Plazma (P: 15, C: 38, F: 0)
M1: 400g mince (250g raw), Baby New Potatoes, 1/2 bottle sauce (P: 126, C: 76, F: 25)
M2: 1* Creamed Rice: (P: 12, C: 52, F: 6)
M3: Cheat Meal

Option D: Cardio Only
Fasting (I like these days…not having to eat is welcome!)

1 Like

Today was Workout B (I track the previous workout, so I know what I need to beat the next time).

Push Press
*2 reps; 7 sets
A : 40, 45, 50, 60, 70 *1 yikes
B : 40, 45, 50, 55, 60, 65 *2; 70 felt like 100

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 60: 3,2,1 ; 60: 4,1 ; 60: 4
B : 60: 3,1,1,1 ; 60: 4,1,1 ; 60: 3,1,1,1 !!

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 50 *6 eccentric youch ; 50 *5 ; triceps dead
B : 50 *6, 50 *3 dead

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 30 *5 triceps ddeeaaddd, 30 *2
B : 30 *7, 30 *4 deeaaad

===============

Barbell Curl

*2 reps; 7 sets
A :
B : 20, 25, 30, 35, 37.5, 40,

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 35 *6, 37.5 *6

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 30 *6 youch forearms burn, 30 *4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 20 *5, 20 *4

===============

Swings - 24kg :
Pre gym:
A:
B:
During gym:
A:
B: 40,15,15,20,20,15,18,17,16,15,20,19,16,18,15,15,13,5 ; 300
Post gym:
A:
B: 50,30,25,25,20 ; 150

===============

Step Count:
Pre gym:
A:
B: 15,000

Post gym:
A:
B: 16,400

Nutrition

Option A:
P: 187 | C: 77 | F: 76 | Cal: 1,740
Gym: 1* SWF: (P: 0, C: 34, F: 0)
Home: Plazma: (P: 15, C: 38, F: 0)
M1: 1.5* Meta Drive, 4 Flameout, 100g Peanuts (P: 62, C: 5, F: 55)
M2: 300g chicken (390g raw), 3 eggs : (P: 110, C: 0, F: 21)

1 Like

#2: Lat Pulldown || Bench Press || Swings

Lat Pulldown - Wide Grip

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : 25, 32, 39, 45, 52, 59

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 52 *6 ; 52 *5,1, 52 *4,1,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 42 *7 : 42 *6, 42 *5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 32 *9, 32 *8

===============

Bench Press

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : 30,50,60,70,75

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 70 *3,1,1 ; 70 *1,1 dead ; 60 *4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 55*4 dead ; 50 6 triceps fried ; 505

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 35 *9 ; 35 *7

===============

Gym Notes:
– Shoulders were burning doing the 90% onwards for pulldown, nevermind bench. Perhaps move Chin Ups/seated rows to this day.
– Doing swings was painful

===============

Swings - 24kg :

Pre gym:
A:
B: 55,45,30 ; 130
During gym:
A:
B: 25,25,21,20,20,17,16,15,16,14,11 200
Post gym:
A:
B: 20,20,20,15,15,15,18,17,16,14 170

===============

Step Count:

Pre gym:
A:
B: 17,400

Post gym:
A:
B: tbd

Nutrition

Option A:
P: 187 | C: 77 | F: 76 | Cal: 1,740
Gym: 1* SWF: (P: 0, C: 34, F: 0)
Home: Plazma: (P: 15, C: 38, F: 0)
M1: 1.5* Meta Drive, 4 Flameout, 100g Peanuts (P: 62, C: 5, F: 55)
M2: 300g chicken (390g raw), 3 eggs : (P: 110, C: 0, F: 21)

1 Like

SGHP

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : 20,30,40,50,55,60,65

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 60 : 6, 62.5 : 6, 65 : 5

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 50 : 8, 52.5: 6, 52.5 : 6

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 30 : 7,

===============

Seated Row

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : 32,39,45,52,59,61.3,66

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 59 : 6, 59 : 6, 59 : 4 shoulders/arms burning like hell. Youch.

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 45 : 6, 45 : 5, 45 : 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 32 : 10, 32 : 9

===============

Swings - 24kg :

Pre gym:
A:
B: 60,50,36,34,30,34 244
During gym:
A:
B: 30,30,30,30,25,20,20,20,15,15,15 250
Post gym:
A:
B: 30,26 54

===============

Walking:

Pre gym:
A:
B: 27,000

Post gym:
A:
B: TBD

1 Like

CHIN UPS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : (+assist); +50, +45, +41, +36, +32

– grip is shot from swings. will need to do no swings prior to this day?
– started with wide pull ups, only +4kg diff, so doing three after SGHP is prob not wise either.
– deffo needs changing…entire rep ranges were a disaster

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : +36 : 3,1,1 ; +36 : 3, +38.3 : 3

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : +45 : 4, +50 : 6, +50 : 4
– f$&king grip. forearms pumped to hell from 5 sec eccentric.

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : +55 : 5, +55 : 4
– what a train wreck!!

===============

CLOSE GRIP BENCH PRESS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A :
B : 30, 40, 50, 60, 65, 67.5, 70, 72.5 *1

– higher then bench press, showing putting BP after push press was dumb as hell.

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :
B : 65 : 4,1,1 ; 65 : 6 ; 67.5 : 4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A :
B : 50 : 6 triceps burned, 50 : 4 ; 50 : 4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 35 : 8 ; 35 :

===============

Swings - 24kg :
Pre gym:
A:
B: 45,43,31
During gym:
A:
B:
Post gym:
A:
B:

===============

Walking:

Pre gym:
A:
B: 23,200

Post gym:
A:
B: 27,800

1 Like

So, having done 1st week; the next wave is below.

  • Swapped some exercises, added a Abs/Hip/Quad mini day to give my upper body a break…without interfering too much with swing goal.
  • Onwards marching towards the 1,000 swings per day.
  • Already basically doing 40,000 steps per day; so not a huge change there.

Workout 1: Layer System (Push Press / Barbell Curl), 600 Dumbbell Swings, 40,000 steps.

Workout 2: Layer System (Wide Grip Lat Pulldown / Seated Row), 650 Dumbbell Swings, 40,000 steps.

Workout 3: Layer System (Snatch Grip High Pull / Bench Press), 700 Dumbbell Swings, 40,000 steps.

Workout 4: Layer System (Hip Adduction/Abduction, Abs, Leg Extension), 750 Dumbbell Swings, 40,000 steps.

Workout 5: Layer System (Chin Ups / Close Grip Bench Press), 800 Dumbbell Swings, 40,000 steps.

1 Like

I completely missed the obvious issue of going from end of one wave to another. So will be doing push press, day after close grip bench press. Doh.

Going anyway in 40 mins, see how it gets on!

Workout A - Morning:

Cardio
#Step Count: 18,200

PUSH PRESS

*2 reps; 7 sets
A : 40,45,50,55,60,65,67.5 – getting higher *2 even after tricep work yesterday is great. Needs fixing next week however.
B : 40, 45, 50, 55, 60, 65

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 62.5 : 5,1 ; 62.5 : 3,1 ; 60 : dead. shoulders fried
B : 60: 3,1,1,1 ; 60 *4,1,1 ; 60 *3,1,1,1 !!

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 52.5 : 6 yowwww, 52.5 : 4 ; 50 : 4
B : 50 *6, 50 *3 dead

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 32.5 : 6 ; 32.5 : dead holy fuck triceps burnt
B : 30 : 7, 30 : 4 deeaaad

===============

BARBELL CURL

*2 reps; 7 sets
A : 20,25,30,35,40
B : 20, 25, 30, 35, 37.5, 40,

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 37.5 : 4,1,1 ; 37.5 : 4,1 ; 37.5 : 5
B : 35 : 6, 37.5 : 6

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 32.5 : 4 ; 30 :
B : 30 *6 youch forearms burn, 30 *4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 20 *5, 20 *4

Moved the Swings to a early afternoon workout, rather than trying to everything at once!

1 Like

Evening Workout A:

Swings - 24kg :
A: 75,25,40,35,30,35,28,32,30,20,20,20,26,20,20,20,20,20, 18,16,17,16,16
TOTAL: 600
B: 40,15,15,20,20,15,18,17,16,15,20,19,16,18,15,15,13,5, 50,30,25,25,20
TOTAL: 450

Weirdly, my abs are freaking /sore/…which is really strange!

1 Like

End of Week 1:

Weight: 230.6lbs → 227.8lbs
Waist: 36.6" → 36.4"

1 Like

Morning: Workout A:

WIDE GRIP LAT PULLDOWN

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 25,32,39,45,52,59,61.3,66
B : 25, 32, 39, 45, 52, 59

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 59 : 6 ; 59 : 3,2,1 ; 59 : 2,1,1 dead
B : 52 *6 ; 52 *5,1, 52 *4,1,1

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 45 : 8 ; 45 : 6 ; 45 : 5 // may need straps, as grip slipping
B : 42 *7 : 42 *6, 42 *5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 34.3 : 12 ; 34.3 : 9
B : 32 *9, 32 *8

===============
SEATED ROW

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 32,39,45,52,59,66,73
B : 32,39,45,52,59,61.3,66

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 66 : 6 ; 66 : 5 ; 66 : 5 // shoulders on fire, even after day off yesterday.
B : 59 : 6, 59 : 6, 59 : 4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 52 : 8 ; 52 : 7 ; 52 : 6
B : 45 : 6, 45 : 5, 45 : 5

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 39 : 11 ; 39 : 8
B :. 32 : 10, 32 : 9

1 Like

Nutrition Plan: Week 2:

  • Notes:
    ** Reduced peanut amount to swap chicken for 5% mince…I’m so bloody bored of eating chicken.
    ** All the food is consumed within 6 hrs (4am-10am); works better for me than spacing out meals throughout the day. Friday being the exception, which is over 10 hours.

Sunday: (Gym, Swings, Cardio)
P: 60 | C: 152 | F: 0 | Cal: 848
Meal 1: Plazma: (P: 15, C: 38, F: 0)
Meal 2: Plazma: (P: 15, C: 38, F: 0)
Meal 3: Plazma: (P: 15, C: 38, F: 0)
Meal 4: Plazma: (P: 15, C: 38, F: 0)

Monday: (Gym, Swings, Cardio)
P: 183 | C: 40 | F: 52 | Cal: 1,360
Gym: 1* Plazma: (P: 15, C: 38, F: 0)
Meal 1: 1* Meta Drive, 3 Flameout, 1 whole egg, 2 egg whites (P:37 ,C:0,F:11)
Meal 2: 1* Meta Drive, 3 Flameout, 50g Peanuts (P: 35, C: 2, F: 25)
Meal 3: 320g 5% mince (400g raw) Green Vegetables: (P: 96, C: 0, F: 16)

Tuesday: (Gym, Swings, Cardio)
P: 195 | C: 92 | F: 58 | Cal: 1,670
Gym: 1* Plazma: (P: 15, C: 38, F: 0)
Meal 1: 1* Meta Drive, 3 Flameout, 1 whole egg, 2 egg whites (P:37 ,C:0,F:11)
Meal 2: 1* Meta Drive, 3 Flameout, 50g Peanuts (P: 35, C: 2, F: 25)
Meal 3: 320g 5% mince (400g raw) Green Vegetables: (P: 96, C: 0, F: 16)
Meal 4: 1* Creamed Rice: (P: 12, C: 52, F: 6)

Wednesday: (Cardio)
P: 152 | C: 3 | F: 60 | Cal: 1,160
Meal 1: 1* Meta Drive, 3 Flameout, 75g Peanuts (P: 42, C: 3, F: 37)
Meal 2: 1 whole egg, 2 egg whites (P:16 ,C:0, F:7)
Meal 3: 320g 5% mince (400g raw) Green Vegetables: (P: 96, C: 0, F: 16)

Thursday (Gym, Swings, Cardio)
P: 183 | C: 40 | F: 52 | Cal: 1,360
Gym: 1* Plazma: (P: 15, C: 38, F: 0)
Meal 1: 1* Meta Drive, 3 Flameout, 1 whole egg, 2 egg whites (P:37 ,C:0,F:11)
Meal 2: 1* Meta Drive, 3 Flameout, 50g Peanuts (P: 35, C: 2, F: 25)
Meal 3: 320g 5% mince (400g raw) Green Vegetables: (P: 96, C: 0, F: 16)

Friday (Gym, Swings, Cardio)
P: 133 | C: 234 | F: 27 | Cal: 1,729 (+cheat meals brings it up to ~4,000)
Gym: 2 * SWF (P: 0, C: 68, F: 0)
Post gym: 1* Plazma (P: 15, C: 38, F: 0)
Meal 1: 320g 5% mince (400g raw), Baby New Potatoes, 1/2 bottle sauce (P: 106, C: 76, F: 21)
Meal 2: 1* Creamed Rice: (P: 12, C: 52, F: 6)
Meal 3: Cheat Meal
Meal 4: Cheat Meal

Saturday: (Cardio)
No food…let my stomach rest after the day before. With the cheat meal later in the day on Friday, I sleep nearly double my normal hours Fri->Sat.

1 Like

Sunday: Evening Workout.

Swings: 24kg
A: 40,30,30 // 35,30,35 // 30,30,35

Had to stop early; my abs are freaking killing me. Not sure I’ve ever had such deep soreness there before. See how it goes tomorrow.

Cardio:

Num. Steps: 34,600

1 Like

HIP ADDUCTION
(width 4…need to work on max width)
Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 25,32,39,45,52,59,66
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 61.3 : 5 ; 59 : 4 ; 59 : 2 yeesh…
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 45 : 7 ; 45 : 6 ; 45 : 3 well…this is humbling
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 32 : 9 ; 32 : 6
B :

===============
HIP ABDUCTION

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 25,32,39,45,52,59 (not pushing out to max width on any…something to work on)
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 52 : 6 ; 54.3 : 6 ; 54.3 : 6
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 45 : 8 ; 45 : 8 ; 45 : 8
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 32 : 9 ; 32 : 9
B :

===============
LEG EXTENSION

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 18,25,33,39,45,52
B :

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 45 : 6 ; 45 : 6 ; 45 : 6
B :

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 39 : 8 ; 39 : torched my quads already; backing off so I can do swings.
B :

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B :

===============

Swings - 24kg || GOAL: 650
Pre gym || GOAL: 200
A: 30,30,20 [80]
B:
During gym || GOAL: 200
A: 30,30,30,30,30,20,20,20,23,30,26,26,5 [320]
B:
Post gym || GOAL: 250
A: 40,30,30,20,25,25,25,25,20,10 [250]
B:

===============
Cardio

Number Steps:
Morning: 21,820

1 Like

SGHP

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,30,40,50,60,70
B : 20,30,40,50,55,60,65

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 62.5 : 6 ; 65 : 6 ; 65 : 5
B : 60 : 6, 62.5 : 6, 65 : 5

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : forgot to take ADHD meds…completely unfocused to continue. Ugh
B : 50 : 8, 52.5: 6, 52.5 : 6

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A :
B : 30 : 7,

===============
BENCH PRESS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 20,30,40,50,60,70,80
B : 30,50,60,70,75

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A :72.5 : 5 ; 72.5 : 4 ; 70 : 4
B : 70 *3,1,1 ; 70 *1,1 dead ; 60 *4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 60 : 6 ; 60 : 5 ; 60 : 4
B : 55*4 dead ; 50 6 triceps fried ; 505

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 40 : 7 ; 40 : 8

B : 35 *9 ; 35 *7

===============

Swings - 24kg :

Pre gym: GOAL: 230
40,30,30,30,30. [160]
During gym: GOAL: 230 ---- + 70: 300
30,30,20,20 || 20,20,20,20,20 ||
Post gym: GOAL: 240 ---- +100: 340

  • Hands are wrecked, minor tears / grip gone; giving it the afternoon/tomorrow to recover.

===============

Cardio:
Numb Steps: 30,000

1 Like

Week 2 Training Plan: 22nd - 28th Jan

  • Gym work follows the Layer System
  • Swapped some exercises around; as my shoulders were getting fried.
  • Wide Grip Lat Pulldown may be swapped out in favour of something else. I’ll see how next week goes.
  • As I approach the 1,000 swings per day, moving to EOD. Will ramp up the day count once the sheer volume/day becomes do-able.

Sunday:
Push Press || Lat Pulldown || 750 Swings || Cardio

Monday:
Hip (Ad/Ab)duction || Leg Extension || Cardio

Tuesday:
SGHP || Barbell Curl || 800 Swings || Cardio

Wednesday:
Bench Press || Seated Row || Cardio

Thursday:
Cardio

Friday:
Chin Ups || CGBP || 850 Swings || Cardio

Saturday:
Cardio

1 Like

Workout A -

CHIN UPS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : (+assist); +50,+45,+41,+36,+32,+27,+23
B : (+assist); +50, +45, +41, +36, +32

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : +27: 3,2,1 ; +27: 3,2 ; +27: 2,1
B : +36 : 3,1,1 ; +36 : 3, +38.3 : 3

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : +32: 4 (forearms burnt) ; +32: +3 (+5 just eccentric only) ; +32: +3 (+3 eccentric only)
B : +45 : 4, +50 : 6, +50 : 4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : +45: 7 ; +45: 4
B : +55 : 5, +55 : 4

===============

SMITH MACHINE CLOSE GRIP BENCH PRESS

Isometric - 3 sets 6 second hold

*2 reps; 7 sets
A : 40,50,60,70,75,80,82.5
B : 30, 40, 50, 60, 65, 67.5, 70, 72.5 *1

3 sets 90% 2RM; 4-6 reps. Rest 10 seconds between reps
A : 75: 6 ; 77.5 : 5 ; 77.5: 4
B : 65 : 4,1,1 ; 65 : 6 ; 67.5 : 4

3 sets 70% 2RM: 6-8 reps: slow (4-5 sec) eccentric
A : 60: 8 ; 60: 6 ; 60: 3
B : 50 : 6 triceps burned, 50 : 4 ; 50 : 4

2 sets 50% 2RM middle portion of lift, no lockout. 3 sec up/down
A : 45: 8 ; 45: 7
B : 35 : 8 ; 35 :

===============
Cardio:
Number Steps: 30,000

1 Like

Swings: 24kg - GOAL: 700

Pre-gym - SUB GOAL 250:
30,30,40,40,40,30,30,30,30 [300]

During gym - SUB GOAL 250:
40,40,27 || 20,25,20,28 || 25,20,20,17,18 [300]

Post-gym - REMAINING: 100
40,35,25

Cardio:
Number Steps: 30,000

1 Like

End of Week 2:

Weight: 230.6lbs → 227.8lbs->226.3lbs
Waist: 36.6" → 36.4"->36.7"

1 Like

Nutrition Plan Week 3->Week 7:

Going to repeat the Velocity Diet for the next 28 days.

Training Week 3 → Week 7:

  • Gym Work
    Sunday: Bench Press
    Monday: Back Squat
    Tuesday: Wide Grip Pull Up
    Wednesday: Incline Bench Press
    Thursday: Snatch-grip high pull
    Friday: Chin Up
    Saturday: Barbell Curl

  • Swings:
    Rather than try to increase to 1,000 and do EOD; will do 500 daily instead.

  • Cardio:
    Continue with the total step count at 30,000.

1 Like