18/09
Walking a lot during the day, back to a regular schedule tomorrow.
Kcal 2350
W 65,5
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19/09
Kcal 2750
W 65.0
lower
Wu, walking on incline treadmill, mobility
Front squat 4x7/7/6/6x80 kg
Rdl 3x12x70
Rfess 3x10+10x15 kg
Leg ext 4x10x54
Leg curls 3 sets
Calf, 3 sets seated 2 sets standing
Sled push/pull backwards 4sets x 20+20 mt with 60 kg
Abs on a cable station
Back to training. Pr on the FS, should be able to do 4x7 next time. Also pr on the rdl and Rfess. Leg ext felt extremely hard, I maybe didn’t have the energy and lost a couple of reps per set. Added a set to make up.
Nutrition wise, the weight is not moving consistently so I will go up to an average of 2400 KCal (today I might be gone a bit over the top), still eating clean almost always, I might have had just a couple of meals not perfectly planned but still controlled and one pizza out in the last 20 days.
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20/09
Kcal 2750
W 65.0
upper push
Wu incline treadmill walking and some mobility
Db incline bench at 45 degrees 4x8/7/7/7x25
Dips 3x13/12/12
Cable flys 4 sets 2 low to high, 2 “regular”
Machine shoulder press 3x10x20
Triceps extensions 3 sets of double mechanical drop set (supinated/probated)
jm press 3x12x30
Lat raise 3 sets
Schedule is different this week so I split my upper in 2 shorter push/pull sessions (so the week plan goes legs/push/pull/rest/lower/upper/rest).
Just added one single rep to the db press (improvement is improvement!) and some more dips. The rest of the session was just chasing pump and failure on a number of movement.
Second day a little bit off track with kcal, but weight still seems hard to move. Will reassess at the end of the week.
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21/09
Kcal 2500
W 65.2
upper pull
WU rower easy 10’
pullup 3x9/9/7xbw
bench row 4x10/10/9/8x? (“barebell”+30 kg)
low cable row 3x12/12/10x54 + 1x20x40
straight arm pull down 3 sets
db curls 4x10/10/9/9x15
ez bar curls 1x32x10
some shrugs
some abs (unweighted)
conditioning on a rower, 1’ easy them 8x(30’’ hard(ish) 30’’ easy) 1’ easy
Session was good, I thought to have some more pullups in me but didnt happen. If I can keep 5 workouts a week I will keep this setup.
Food on track today.
Condition was supposed to be sprints, but all the treadmills were taken.
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22/09
Kcal 2100
W 66.1
rest day
more than a rest day: I actually spent the full day sitting on a chair watching a screen. work and college. not great. I will do some stretching after dinner.
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23/09
Kcal 2560
W 66.3
lower
Wu 10’ incline treadmill + some stretching
Front squat 4x7x80
Rdl 3x10x75
Rfess 3x10+10x15s
Leg curls 3 sets
Leg ext 4x10/15/13/12x54
Seated calf 3 sets
Sled drag and push 4x20+20x70+sled
Some bike
Front squat felt easy! I should be able to do a couple of sets of 8 next time. Should be Monday.
Weight up 5 kg on the rdl.
My lower back is sore on the Rfess. I would like to keep the movement in but now it’s not the first time. I could move it first before the fs and go lighter, like a warm up. This way I can keep working on the single leg movement pattern without overloading too much.
Leg ext also felt light. Might be a slight change in the setup who knows.
Sled is constantly improving, I can’t really program it every time because it’s space dependant.
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24/09
Kcal 3000? Dinner out, hard to tell
W 67.1
upper
Wu incline walk 10’, mobility, rows
Db incline bench press (45 degrees) 4x8x25
Chin-up 3x9
Ss with dips 3x15/14/12
Bench cable flies 5 sets various angles
Cable low rows 3x57x12 1x20x40
Triceps extensions underhand/overhand 3 sets
Curls 4x10x15
Ez bar curl 1x34x10
Lat raise 3 sets
Shrugs 3 sets
Conditioning 10x(30”on 30” off). 14 kmh at 4% incline.
Strong session, bench was a big pr. felt not too heavy. Also strong in the other lifts. Probably the increased calories are paying off.
Food not on track today, breakfast at home , small lunch and a big dinner out - chicken wings, fish&chips and some fried chicken to finish!
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25/09
W ?
Kcal 2300
Rest day
26/09
W 66,8
Kcal 2350
lower
Wu 10’ incline treadmill, mobility, some be Bulgarians
Front squat 4x8/8/7/7x80kg
Rdl 1x8x75, lower back giving back signals, gave up
Leg extensions 10 sets x 8/10 reps
Leg curls 5 sets
Leg press 3x many x60kg
Calf 2 sets of 20
Sled push/pull backward 4x15+15x70
After the warmup I was feeling the lower back had not recovered properly. Hard lower body session Friday and sprints Saturday were just too much.
So I tried the FS and everything was fine actually a good PR but the rdl were a big no, needles and a weirded feeling, no reason to push further.
Turned out a completely random session, at 5pm on a Monday, gym packed with teenagers moving in groups LOL, so I had to fight for machines.
It was not too bad after all. A bit of change.
I’m confident I’ll be ok by the next session Friday. I just can’t keep 3 heavy exercises 2 times a week. FS will be in every session then I’ll swap between RDL and Bulgarians every session as second movement. I’ll be fine.
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27/09
Kcal 2550
W 66.8
upper push
Wu incline walk, mobility
Incline bench db press 45 4x6x27,5
Dips3x20/10/10
Cable bench flies 6 sets various angles
Front raise 3 sets
Lat raise laying on a bench 3 sets
Db triceps ext 3 sets
Cable tric ext 2 sets
A good quick session. Up to 27,5kg db for my incline bench and the 6 reps didn’t feel too heavy.
Everything else close to failure without stress on the actual weight.
Kind of hard increasing bodyweight eating almost always clean.
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Yes I’m naturally hungry so it’s actually not too hard to eat it just requires some planning for the day.
I’m high carb/low fat usually but I will need to increase a bit my fat intake, apparently I need to stay around 2650/2700 kcal a day to increase bodyweight.
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28/09
W 66.9
Kcal 2859
upper pull
Wu 10’ easy air dyne bike, mobility
Pull-up 3x10/9/8
Bench row 4x9x30+unknown bar
Cable row narrow grip 4 sets
Lat pull down 3 sets
Overhead shrugs 3 sets
Db curls 4x10x15
Es bar curls 1x40x10
15’ incline treadmill walk, abs
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29/09
W 66.9
Kcal 2450
Rest day, just one hour walk
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30/09
W 66.9
Kcal 2800? Dinner out
lower
Wu incline walk, mobility
Fs 4x8x80
Rdl 4x10x75
Leg ext 3x15/13/12x54
Leg curls 3 sets
Leg press 3x12x100
Calf
Abs
Sled drag/push 4x20+20x90
Session was ok. Lower back is almost recovered, went to the gym with low energy but squats felt good. Up in weight next time because I feel high reps Fs are not great for my lower back. Next lower session will be monday so not much recovery. I will have to change something.
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Saturday 01/10
W?
Kcal 2450
Rest day
Sunday 02/10
W?? 63.8??
Kcal 2850
upper
Wu incline treadmill and mobility
Incline dB bench at 45 degrees 4x7/7/6/6/x27,5
Chinups 3x10/10/8
Dips 3x20/16/12
Bench cable flies 5 sets
straight arm cable pull down 3 sets
Rope triceps ext 3 sets
Curls dB 4x12/12/10/10x15
Ez bar curl 1x40x10
Lat raise 3 sets
Overhead carry 3x40mt x12,5s
Conditioning
14’ bike
6x(35" on 25" off) 14kmh at 4%
Notes: I have lost a bit control on diet during the weekend, but today I woke up with a weird 63.8 bodyweight. I would assume the scale is faulty. I really don’t know what to think but I definetly am not less then 65kg. I will have to check again.
Session today still small improvements, con nditioning at the end was planned for 8x but the increase from 30 to 35" is huge.
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3/10
W66.7
Kcal 2700
lower
Wu incline walk, mobility
Front squat 4x5x90
Rfess 3x11+11x17,5 (2 dbs)
Leg curls 4 sets
Leg ext 4x16/13/12/10x54
Hack squat machines 3x12x50
Calf and abs
10’ on a bike
I was feeling great after warmup, first time with the 90s so I went a little conservative with 5 reps (maybe the first 2 sets I could have tried 6). After the squat I started to feel numb and a light headache, so not great intensity during the rest of the day. Went better with time.
Lower back feels better and I will keep alternating the split squats and the rdl, I can have only one per session especially if with high frequency.
Bodyweight seems to be normal again, but still not growing. Oh well.
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5/10
W 67.2
Kcal 2800
upper push
Wu incline walk and mobility
Incline dumbbell bench press 4x7/7/7/5x27.5
Incline smith machine press 3x10x30
Dips 15/12/10
Cable flys 5 sets
Close grip bench 3 sets
Triceps pull down 3 sets
Lat raise 3 sets
Really disappointing session but horrible programming. I had the last upper body session just 2 days ago, no way to be back on the same lifts and improve. So I’m expecting to be 4x7 on the incline bench but just not today. I was upset and ended up doing a bunch of pump work.
Not a big issue. Just something to be aware of.
Next push/upper session will be Saturday or Sunday so plenty of time to recover!
Bodyweight going up and this is a good news.
2 Likes
05/10
W?
Kcal 2600
upper pull
Pull-ups 3x10 + 1x5” negative x4+max iso hang
Lat machine 4x10
Low cable row 3x12x57 1x20x40
Rope pull down 3 sets
Some face pulls
Some shrugs
Db Curls 4x12x15
Ez bar curls 1x40x10
Some low intensity cardio 15’ and some abs
Not much to say. The last days haven’t been great for various reasons in life and gym suffers as usual in these occasions.
I feel I managed with the mental and physical energies I had this week. I have a rest day tomorrow and I hope to be back on track Friday with a good lower session.
Today it’s one month since I started and the progress is there. I just need to keep working.
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7/10
w?
Kcal ?
lower
Wu incline walk and mobility
Front squat 4x6x90
Rdl 3x12x75
Leg ext 3x18/16/12x54
Leg curls 3 sets
Calf
Leg press 2x 38/24x100
Abs
Incline walk 15’
Decent session. Squat pr and with this reduced frequency lower back feels better.
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8-9/10
Kcal ?
W 68,1
2 days away from the gym, busy all day at work. I don’t like 2 off days in a row with minimal physical activity, but it is what it is.
Didn’t track food the last 2 days nothing too crazy though and I should be on point with protein quota.
Next week crazy schedule but I should be able to get 4 solid workouts. Maybe 5.
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10/10
W 68.2
Kcal 2750
upper
Wu treadmill incline walk and mobility
Incline db bench 4x7x27,5
Pull-ups 4x10/9/6/6
Ss dips 4x20/16/10/11
Shoulder press machine 2 sets
Standing cable flies 4 sets
Straight arm pull down 3 sets
Triceps ext 3 sets
Db curls 4x8x17,5
EZ bar curls 1x50x10
Lat raises
Incline walk 10’
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