The only type of four plates you really need 
Saturday, 20 January
Busy day of doing grown-up stuff today, so I didnāt get a full session in.
Workout
Warmup
Flexible Five
50 pullaparts
25 dislocations
Deadlift
5x110kg (no belt)
3x117.5kg
6x122.5kg (PR)
1x140kg
0x150kg (sad)
1x145kg (PR)
Dumbbell bench
3x10 @ 20kg
Chinups
3x5 @ BW
Next cycle starts Monday at the following TMs:
Squat: 105kg
Bench: 70kg
Deadlift: 135kg
After this I think Iāll move on to FSL.
Monday, 22 January
A plump and mighty 217.6 this morning. Really tired, so going in was very glad that today is a lighter, 5-reps-only day ahead of the 3+ and 1+ weeks to come.
Workout
Warmup
Flexible Five
100 band pullaparts
50 band dislocations
KB swing/squat supersets
Squat
5x80kg
5x85kg
5x90kg (belt)
Bench
Three rounds of:
5x52.5kg
Deadlift
Three rounds of:
3x100kg
Assistance
100 lat pulldowns @ 50kg (5x20)
Was getting more bicep than lat engagement on these before, so switched up grip and time to try and actually hit my lats. Pretty sure it worked.
50 tricep pushdowns @ 25kg (5x10)
50 hammer curls @ 10kg (5x10)
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Haddock & veg
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Pork chops and veg
1 Like
Tuesday, 23 January
Down to 216.0 on the dot this morning.
Workout
Had a terrible wakeup so while todayās plan was hill sprints, even 4 caffeine tablets couldnāt get me up for that so I wound up having a fairly pathetic jog.
That being said, Iām usually a fiend for skipping conditioning entirely so anything is better than nothingā¦ at least thatās what I tell myself.
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Raisins & Fulfill protein bar
Lunch
Lasagna
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Salmon and veg w/hollandaise
Wednesday, 24 January
Back to 217.4 this morning so Iām going to give up trying to understand how weight fluctuations work. Counting the days until the next deload week.
Workout
Warmup
Flexible Five
50 pullaparts
25 dislocations
KB swing/squat superset
Squat
Three rounds of:
5x75kg
Bench
5x50kg
5x55kg
5x60kg
Deadlift
Three rounds of:
3x110kg
Assistance
100 lat pulldowns @ 50kg (5x20)
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana & raisins
Lunch
Chicken breast & veg
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Gammon, eggs, peas
Saturday, January 27
Went to a pub quiz Thursday evening so pushed my Friday workout back to today. Forgot to weigh in.
Workout
Warmup
Flexible Five
100 dislocations
50 pullaparts
Swing/RDL KB superset
Deadlift
5x100kg
5x110kg
5x117.5kg
Bench
5x50kg
5x55kg
5x60kg
Squat
3x70kg
3x75kg
3x80kg
Misc
5x5 chinups
Monday, 29 January
Forgot to weigh in this morning but I was 218.8 in tracksuit bottoms after drinking about 1.5l of water, so I imagine I would have been around 216ish if I weighed at the usual time.
Was hoping to hit some big Joker Set triples today because my friend has overtaken me in the squat but I wasnāt feeling it; think Iām coming down with some kind of bug.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
No KB stuff because the area was rammed
Squat
3x85kg (no belt)
3x90kg
8x95kg
3x105kg
Two rounds of:
5x85kg (no belt)
Bench
Three rounds of:
5x55kg
Deadlift
Three rounds of:
3x100kg
Assistance
100 lat pulldowns @ 65kg (15x6, 1x10)
50 tricep extensions @ 20kg (5x10)
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
Banana and raisins
Lunch
Beef tacos & veg OR jerk chicken and rice. Weāll see how it looks at the time. Chicken probably the frontrunner at the moment.
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Haggis, potatoes and peas (apologies to any Scots reading this for the lack of neeps in this meal)
1 Like
Tuesday, 30 January
Was 216.1 this morning. Basically didnāt sleep and Iām still fighting off some kind of throat bug thing. I spent the past few years almost never getting sick and now after like five months of working in an office with people again Iām struck twice. People are awful.
Anyway pretty sure Iām going to die today especially since this exists. Original plan today was hill sprints but on the amount of sleep I got the thought of leaving the house was unbearable.
Diet
Preworkout
Special K w/whole milk
Postworkout
Forgot in my sleep-deprived state
AM snack
Banana and raisins
Lunch
Some sort of meat and veg
PM snack
50g peanuts & scoops Gold Standard
Dinner
Some sort of meat and veg
Wednesday, 31 January
That bug has set in now; had to sleep in the spare bedroom because I was up coughing all night. Decided to gamble on feeling better tomorrow and pushed todayās workout back one day. Might wind up working from home tomorrow as well which will make gymming a little easier (in other words I wonāt have to wake up at 6am).
On the plus side, down to 215.2lbs this morning.
Workout
None. Watch this space tomorrow. If I feel shitty tomorrow as well Iāll just drag myself in and do the basic 3x3 benching.
Diet
Preworā¦ er, breakfast
Special K w/whole milk
Postwoā¦ er, second breakfast
Nothing
AM snack
Banana and raisins
Lunch
Probably hit up the salad bar today as none of the hot food options seem appealing, so tuna salad it is.
PM snack
50g peanuts & two scoops Gold Standard
Dinner
Pork chops w/stuffing and mixed veg
Feel better soon mate. Getting sick is such a pain.
@Irishman92 cheers mate. Iām actually blessed with a pretty solid immune system and almost never get sick, but fuckers obviously keep coming in to the office with infections. As I am not a cunt Iām working from home today, which means I will probably pop to the gym later. Not expecting it to be a PR day, though!
1 Like
Thursday, 1 February
Still at around the same weight; 215.4lbs this morning. Week after next is the post-FBFB deload and I think Iāll run FSL 3x5 followed by SSL 3x3 after, reducing volume as I shed some flabber.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
Swings/squats KB superset
Squat
Three rounds of:
3x80kg
Bench
3x55kg
3x60kg
10x62.5kg (PR)
Ha, fuck you illness
Three rounds of:
3x60kg
Deadlift
Three rounds of:
3x110kg
Misc
Didnāt hit back today but the spare room/office at home where Iām working today has a bar in the doorway so Iāll hit sporadic chins throughout the day.
Pleased with the bench PR but donāt feel great now!
Diet
Preworkout
Special K w/whole milk
Postworkout
2 scoops Gold Standard
AM snack
PB&J
Lunch
Couple of quarter pounders and salad
PM snack
Grenade bar
Dinner
Pork chop suey
Evening
2 scoops Gold Standard
Saturday, 3 February
Basically recovered from the lurgy now. Back up to 217.4 this morning but I think thatās mostly because I ate quite a lot of pasta last night. I also overslept this morning, having fiddled with my alarms while sick/working from home, so only really had time to do the main deadlift set today.
Combination of sleep, pasta and recovery from illness meant I was pretty determined to hit a PR today.
Workout
Warmup
Flexible Five
50 pullaparts
25 dislocations
KB swings/SLDL superset
Deadlift
5x107.5kg (no belt)
3x115kg
7x122.5kg
Rest-paused to hell, but so was the 6x122.5kg this beat so itās OK.
3x140kg (PR)
0x150kg (sad)
1x150kg (PR)
Pretty pleased with this; it was a grind but I managed to get my hips through well which is my usual point of failure on deads. Grip went right at the end but the weight got locked out so Iām counting it.
Assistance
Threw in a few reps of DB bench @ 25kg and some chins but today was basically a deadlift-only day because of time constraints. As I type my girlfriend is telling me to hurry up so we can leave.
Diet
Pre-workout
Crunchy Nut w/whole milk
Post-workout
2 scoops Gold Standard
Lunch
Some sort of Japanese style food as weāre out for lunch celebrating the woman getting employment. DINKing it up.
PM snack
TBD probably a PB&J
Dinner
Salmon and rice with veg
Evening
2 scoops Gold Standard
1 Like
Hey there,
I skimmed your log, and great work trying to be Batman. Just know that unlike Batman, you can make mistakes and not be dead as a result. So the pressure is off a littleā¦
Maybe I missed it, but are you tracking progress with body photos? This is painful for some (me) but it is often more revealing of body comp progress than bodyweight or tape circumference. Keep it going, sir!
Yeah, I took some at the start of T-ransformation and Iāll be checking in with more sporadically, probably every 7 weeks or so as it matches up with the 5/3/1 cycles. Thanks for reading!
Monday, 5 February
Still around the same weight, 217.3 this morning. Had a carbier-than-usual weekend. Going to try and really keep diet in check this week as my parents are visiting this coming weekend and there will be many pints and whatnot.
Workout
Warmup
Flexible Five
50 pullaparts
25 dislocations
KB swing/squat superset
Squat
5x90kg
3x95kg
7x100kg
Shoutout to 2 months ago when I was very happy to get 3x100kg. Had more in the tank here; could have definitely got 8 but just needed this to beat my projected 1RM and knew I was going to go for a new actual 1RM after.
1x110kg
1x120kg
1x125kg
Wanted to go for 130kg but wasnāt 100% confident. As it was I think I probably could have made it, but this is still a nice PR.
Bench
Three rounds of:
5x60kg
Deadlift
3x100kg
3x107.5kg
3x115kg
Accessories/Misc
100 lat pulldowns @ 65kg (15x6, 1x10)
50 overhead tricep extensions @ 25kg (5x10)
50 DB curls @ 12.5kg (5x10)
Diet
Pre-workout
Crunchy Nut w/whole milk
Post-workout
2 scoops Gold Standard
AM snack
Banana & Grenade bar
Lunch
Haddock & salad
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Salmon parcels & veg
1 Like
Tuesday, 6 February
Down to 216.1 today.
Workout
Warmup
Flexible Five
Conditioning
Five rounds: 50m sprints, 50m walk back
Not really the most hardcore conditioning session, but then again Iām not really the most hardcore guy. Will keep this up and increase the number of rounds as I go.
Diet
Pre-workout
Crunchy Nut w/whole milk
Post-workout
2 scoops Gold Standard
AM snack
Grenade bar and raisins
Lunch
Peri-peri pork w/salad & chocolate milk
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Chicken casserole and vegetables
Wednesday, 7 February
215.6 this morning. Very low energy for whatever reason.
Workout
Warmup
Flexible Five
100 pullaparts
50 dislocations
KB squat/swings superset
Squat
3x80kg
3x85kg
3x90kg
Bench
5x57.5kg
3x62.5kg
7x67.5kg
1x72.5kg
Two rounds of:
5x60kg (paused)
Deadlift
Kept it light here as I tweaked my back a little on the bench AMRAP.
Three rounds of:
3x100kg
Misc
100 lat pulldowns @ 65kg (15x6, 1x10)
Diet
Pre-workout
PB&jam sandwich
Post-workout
2 scoops Gold Standard
AM snack
Protein bar
Lunch
Breaded plaice & salad
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
Some sausage & bean stew concoction
2 Likes
Thursday, 8 February
Still hovering; 216.2 this morning.
Same workout as Tuesday.
Also I have to go to Tesco this evening so that counts as loaded carries or farmersā walks or something, right?
Diet
Pre-workout
Special K w/whole milk
Post-workout
2 scoops Gold Standard
AM snack
Grenade bar
Lunch
Chicken burger and salad
PM snack
50g peanuts & 2 scoops Gold Standard
Dinner
No idea actuallyā¦