T Nation

Despade: Journey to Strong(ish?)


Hardgainers: Day 3

Weight: 208.8

5 x 45
5 x 75
5 x 95
5 x 115
15 x 125

OHP (Volume Sets)
10 x 5 x 95
KB w/ Rope High Pull
10 x 12 x 50

High Pull
4 x 15 x Red Band
Lateral Raise
4 x 12 x 25

4 x 15 x Purple + Black Bands
Front Raise
4 x 12 x 25

Chest Supported ‘Y’ Raise
3 x 15 x 15
3 x 12 x Red

4 x 20 x 25
Tricep Extension
4 x 25 x Red

Solid day, felt real light today, I think the overhead strength was maintained well even with the bench focus for quite awhile. Good pump, good work, good morning…also, don’t think I was supposed to do a plus set…whoops.


Hardgainers: Day 4

Weight: 212.0

10 x 135
8 x 225
3 x 315
2 x 365
1 x 405 (real easy)
1 x 455 (easy, but lost tightness)
0 x 500 (broke the floor, lost tightness, no go)
5 x 5 x 315

WG Pull Ups
2 x 5 x Two Orange Bands
2 x 5 x +25 straight weight
2 x 5 x BW

DB Row
3-4 (?) x 12 x 100

Banded Bent Over Row
4 x 12 x Purple
Smith Machine Shrug
4 x 15 x 95

Band Pullover
4 x 15 x Purple

Meh, wanted to hit 500, broke the floor with it, but lost tightness real quick, right now it’s a technical thing, not a strength thing, haven’t deadlifted in months and it feels absolutely foreign to me at the moment. Was pissed when I missed it, but was able to rationalize (justify?) my failure haha will just be hitting high PR sets, I guess. Not overly worried, I’ll get where I want to be, eventually.

Weight: Spiked with last night’s meal, fully expected as I had about 1.5lbs of elk tacos, lots of salt, lots of meat, goddang that was good.


Still getting in some solid sessions. How’s the twins and how’s the sleep ?


Hell of a week of lifting Despade, keep it going strong


@simo74 they’re great! Gaining weight, turning into little chubsters, ha! And sleep, well, I get 3-5 minutes at a time here and there haha honestly not as bad as it could be, they string together 3-4 hours at a time at night between feedings.

@bigpappafrance hey! much appreciated! We’re over here trying, ha.



Weight: 213.6 (scale 1) 211.4 (scale 2)

2 x 10 x 135
5 x 195
5 x 215
4 x 5 x 245
1 x 4 x 245 (spotter had to help on the last rep of the last set)

Low Incline DB
2 x 12, 10 x 75
2 x 15 x 55

Rolling Decline Triceps
3 x 20 x 30

Low Point Cable Fly
4 x 15 x 40, 40, 30, 30

Tricep Extensions
4 x 25 x Black Band

3 x 15 x 25
High Pull
3 x 15 x 25

Cardio: Treadmill
15 minutes x 10% Incline x 2.8mph

Pretty mediocre day, 245 should not feel that heavy. Even the first couple sets I wasn’t sure about, but they went up. This is startin’ to be a real pain in the ass trend, ha. Legs tomorrow, 330 is going up, alot, probably going to stick with the FSL 5x5, and may end up tweaking the bench day as well.

Weight: No surprise, homemade cookies all over the place + my utter and disgusting lack of willpower made this inevitable haha but the plan is to get back on track a little bet today.



Weight: 209.4 (scale 1) 207.0 (scale 2, I like scale 2 haha)

10 x 45
8 x 135
5 x 225
5 x 255
5 x 300
8 x 330 (blech)
5 x 5 x 255

Cambered Bar GM
3 x 10 x 80, 150, 150

Seated Calves
3 x 15 x 75
Banded GM
3 x 12 x Green

I just hit an absolute wall when doing legs right now, just takes a ton out of me. the 330 moved ok, I guess. Best rep PR from recent memory was in October (Squatober) and it was 345 for 9, I’m shooting for that next week.

Weight is getting better, but I suspect that my eating habits are part of (aside from not sleeping) the problem with my strength at the moment.


I am guessing this is a function of life right now. Disruptive sleep, diet a little off, stress levels a little higher. It all empties from the same bucket and training takes what’s left. I wouldn’t worry too much.


We all have that sometimes…just keep grinding



Weight: 212.0

Arm Farm/GPP
BB Curls
5 x 10 x 95
Tricep Extensions
5 x 20 x Black Band

DB Curl
4 x 12 x 35
Single Arm Extension
4 x 12 x Red Band

KB Curls
3 x 10 x 25

Treadmill Work
20 Minutes x 2.8mph x 10% incline x +25lbs

Good day today, wasn’t particularly motivated (never am for an ‘arm day’) but the treadmill walk actually felt nice, legs are trashed from squats yesterday, ha.

I hate that I’m doing it, but I’m going away from the true Hardgainers template (in the fact that I’m changing my volume) my main lifts will all stay the same, but for sanity and to help facilitate recovery, I may rotate in specialty bars for my volume work on some lifts (squats in particular) and stay away from the widowmaker sets, the 5 x 5 FSL is definitely hurting enough for now, ha. I’m ‘creating’ my own 5/3/1 style program, so we shall see, I mean it’s nothing new, all the principles are the same, it’s just a mix and match of volume work that I feel works for me (and also keeps me entertained.)



Weight: 211.8

10 x 45
2 x 5 x 95
5 x 120
5 x 140
9 x 160

5 x 5 x 140
DB High Pull
5 x 12 x 55

Lateral Raise
4 x 12 x 25
Plate Raise
4 x 10 x 35

Rear Delt Raise
4 x 15 x 20
DB Shrug
4 x 15 x 50

4-6 sets

Lateral Raise
3 x 15 x Orange Band
Rear Delt Raise
3 x 15 x Orange Band

Camber Bar OHP
3 x 10 x 80

Pretty good day, not sure where I got my numbers from last week, but I was way off with the 125, which is why it went up for 15 haha but 9 at 160 is close to, if not a, rep PR at that weight (will have to dig around a bit, know that I stalled out at 150/155 for 8 or 9 reps a long while back.)

Actually looking forward to deadlifting tomorrow, I forgot the feeling of accomplishment that comes after a day of deadlifting…good shit.

Weight: On my same ol’ bullshit.

Gonna post this here as well as a home gym thread: Wife wants to put together a small home gym in our basement, we’ve got the ‘necessary’ cardio equipment (a bike and an elliptical) and she wants some dumbbells (and I’m gonna push for an adjustable bench), right now I’m staring down the barrel of either Titan Fitness loadable Dumbbells (1" handles/collars and loadable from 5-100lbs a handle) or the PowerBlock system 5-70 (mostly for ease of storage and cleanliness) I’ve looked at the Rogue handles, because I like the 2" olympic collars, because I assume at some point we will have a pair of squat stands or a rack with a bar, and we might as well have a uniform set of plate/hole sizes, only problem with the Rogue is that you have to buy the plates separate, there isn’t a package deal. Any recommendations?


Power blocks are awesome I think
and have a look at Bowflex as well.
When you get a rack and a bar and plates you could get the handles.
The adjustables are great for a home gym


9 at 160 is some very decent pressing. Must be that new dad power!



Weight: 212.0


10 x 45
5 x 135 (fkn cramp from hell)

What follows is a number of various vertical and horizontal pulls for an unknown number of sets and reps.

Got pissed at myself and my body:
5 x 45
5 x 135
5 x 225
5 x 275
5 x 295
13 x 335 (fkn cramp)

DB Row
2 x 10 x 100
1 x 20 x 100

Best sleep I’ve had in a minute, ate well, felt good, started my warm ups and my hamstring cramped up like a real bastard. So I stretched a bit, did all my accessory/supplemental work and then once I got good and mad at myself for being a pussy (for chrissakes it’s only 335) I went back and just did it. Cramped up on the 12th rep, hit 13 and decided to shut it down, had a couple left in the tank, whatever, just glad I hit the ‘+’ set. Decided not to do the 5 x 5 to try and save the hammy a bit. A pretty disappointing day, overall, need to address that right leg and get my shit together.

Weight: Is what it is.


I find cramps are often just due to not being well hydrated, or having enough sodium in my system. Taking care of those two variable typically solves my muscle cramps.


I think you’re absolutely right, and it was my first thought as well, I think that I paired lack of hydration with a slightly higher amount of sodium than normal, ha. Same thing happened last Friday as well, feels like a cumulative thing.


Saturday Family Workout
Light arms/mobility/cardio
Sunday Home Gym Workout
Cardio, bodyweight stuff, mobility


Weight: 213.0

3 x 20 x 45
2 x 8 x 135
5 x 185
5 x 205
3 x 225
5 x 5 x 245

Low Incline DB Bench
5 x 10, 10, 10, 9, 8 x 75

2 x 8 x +50
2 x 10 x +35
2 x 12 x +15

Tricep Extension
4 x 12-15 x Purple

Hex Head DB Close Bench (Neutral Grip, DBs touching)
4 x 15 x 25
Tricep Extension
4 x 20 x Black

A much better showing at 245 today, still felt heavier than it should, but whatever, it was better. Going to make a conscious effort to hydrate more better this week, and hopefully by deads on Friday I’m not cramping, ha.

Been doing extra little workouts the last few days with the wifey, she’s been cleared for light exercise and the weather has been fantastic and is only supposed to get better, so lots of family walks and home gym time in the future. Going to attempt to keep these to bodyweight or nice and light and pumpy. Middle School track practice starts today as well, just found out that coaches are expected to do the runs with the kids…son of a…haha I welcome the additional forced cardio, I’m gonna complain the entire time, but it’ll be good for me coming into summer.

Weight: Feeling good, honestly, don’t feel overly sloppy, especially with the addition of some cardio the last few days.

Life is good :ok_hand:


Saw this and assumed it meant you picking up the babies a lot !! :joy:


When they’re toddlers, chuck them in a basket each and use them as dumbbells. They’ll love it. Our munchkin sure did.


Haha lots of body weight tempo squats with the wee babes on Sunday, so you weren’t far off :joy: