I will start a new log here, trying to keep myself accountable.
39, just moved to a new country with a new job. Single(ish), no kids.
Plan is to be in the best shape of my life by next summer, no specific reason: I just need something to be focused on outside my job.
I might post some pictures tomorrow, anyway I start this log after my summer holiday really lean and really small, 66 kg (would be around 145 pounds) at 175 cm (5’8”). Last year training and nutrition were a bit on and off especially March April when I had to move. I have been training quite consistently in the last 5/6 years. I’m the ultimate program hopper.
I feel that if I will be able to be like 70/72 kg with the same level of leanness on my frame by next year i would definitely be happy. I have never been that heavy in my life - and I was fatter when I was 30 but always under 70kg.
I have a really small structure, ridiculously small wrist and hand size. So even if I’m small I don’t look that bad, but anyway some muscle would help!
I’ll start on an average of 2200 kcal a day on average and see how it goes from there. I definitely will be upset if I gain fat (you can be small and still look good if you are very lean… small and fat is a different story!) but I’ll try and keep the program going.
Training will be lower/upper 4 days a week (on average, sometimes I train during weekends sometimes I cant). On some of the non weight training days I’ll do light activity and during winter maybe I’ll go to the gym on some of those days too (not easy to jog outside in this part of Europe during winter!)
yes Im a grown up boy! And the origin of the nick is the name of The Clash bass player
I woke up 64.4 today. I can easily mantain 66/67 eating literally what I want, I have to starve myself to get leaner and I have never been able to get past 70.
My diet now I would say is quite healthy and clean, anyway I love to eat.
This is my own programme. It is based on:
main movements that I know I can easily do at my gym (I workout in a commercial gym), I dont want to find myself out of equipment if I have to train in busy hours, and I can do with the same setup everywhere when I travel; goal is something like a double/triple progression on reps/weight and maybe rep range in the future
isolation movement that I can try to overload at my gym or I can add some variety here and there just for fun or (again) do whatever when I travel and find new toys
4 days a week is a frequency that is pretty doable for me and is flexible. Like today I will work from home and it’s a rest/easy cardio day, so I can avoid driving to the gym and go for a walk. But if I feel I need to have someone around I can go to the gym; and I can use weekends as 4th workout or 1st workout of the following week if I have less time.
So its a mix of “scientific approach”, practical reasons and things I know keep me motivated and entertained.
The plan was for a slow run/walk but the weather is not helping here and I didn’t want to drive to the gym just for walking. So I had some stretching at home and went for a short 30’ walk during the only moment without rain.
Front squat 4x6/6/5/5x80 kg
Rfess 3x10+10x20kg (this is just one dumbbell)
Leg curls 3 sets
Leg ext 3x11x25
Calf 2 sets seated 2 sets standing close not great intensity here
No way to do sled push or drag as the gym was crowded so I walked around with 2 24 kg kb. Might have walked around 300 meters total? No straps so grip gave up before everything else.
Then some abs and 10’ easy on a bike.
The session was good, lower back pumped and a bit sore from last workout, small improvements but it was not 100% intensity on squat or rdl and definitely need to improve those split squats.
I need a longer warmup.
Overall feeling during the day is great. Food always consistent.
Cable flys on a bench 4 sets
Low cable rows 3x10x57 1x17x40
Triceps ext 2x triple drop sets
Curls dumbbells 4x9/9/8/8/x15
Ez bar curls 1x17x15 (picked the wrong bar was supposed to be 30+ with 10 lol)
Lateral raises 2 sets
Shrugs 3 sets
Conditioning 8x30” on - 30” off treadmill 4% incline at 14 kmh.
Low focus had to workout midday which is not great (I keep watching my phone emails etc). Incline bench was exactly like my last workout, I expected to improve. Everything else was fine, just not really focused.
A bit surprised by the jump in bodyweight but I guess it has something to do with the weekend. I will keep my diet the same and re check in a week when things have stabilised.
Is there something you can do or change that will help with this ? Do you need the phone with you when you train ? I have mine because it has my program on it and I use it to log the reps etc., but I dont look it at for anything else. This is usually because I am gasping for breath or trying not to puke between sets so cant really focus on a phone. LOL
What are you measuring this improvement by, did the program have a improvement in it ? More weight ? More reps ? Less Rest ? Better bar speed ?
I guess what I am getting at here is whether your programing is set up to allow for that progression or are other factors impacting it ?
I can, in theory, and I try to train outside of regular buisiness hours. When it’s just impossible I know that I might have uregent issues that I can’t just postpone only because I’m at the gym at 10am. I have a weird schedule. So I know that if allow myself to get distracted the workout sucks, but sometimes I just have to accept it.
Essentially a double progression model on the main lifts and some of the assistance. It’s working so far, sometimes here and there improvements take longer than expected.
I tend to be quite conservative and I try to add 1 or maybe 2 reps overall a session when I can, I would plan to increase the weight on the main lifts when I get to 4x8 solid reps.
On that incline bench the previous session I had a feeling that I could easily put 1 or 2 reps more in, but it just didn’t happen. I improved some assistance movements like my dips so the session wasn’t a total waste after all.
Todays workout I will have front squats and I plan to do exactly the same sets of the last session 4x6x80, because I progressed fast on those but didn’t feel actually great. So I will put one more session at the same reps/weight before adding reps, and maybe I’ll try to progress on some secondary movements.
Totally understand about schedules and work. The double progression method is solid and will work with patience and hard work over time. Seems like you have a good plan and maybe this was just one of those days.
Kcal 2300? Some guessing here, buisiness lunch
Wu incline treadmill 10’, mobility
Front squat 4x6x80 kg
Rdl 3x11/11/10x70 kg
Rfess 3x9+9x15 (2 db)
Leg curls 4 sets
Leg ext 3x12x25 kg
Calf seated 3 sets
Cable crunches 3 sets
Obliques 40 total
10’ on a bike
The session came after a long day, 5 hours drive, buisiness lunch, etc. Kept the same reps and weight on the front squat from the last session, but felt definitely better, I can shoot for some sets of 7 next time. Some other improvements here and there.
Next lower body session will be Monday because I will have to take the full weekend off as I have to work. I feel my lower back will benefit from a break, was tired when I got to the split squats today (plus the driving).