T Nation

HustlingHat93's Road to 123lb and Weak to Strong

Upper body day

Incline bench: 5x10 (last set was an MR) with 37.5kg/87lbs
Rows: 5x10 with 45kg/99lbs
DB Shoulder press: 5x10 with 10kg/22lbs ( Light)
5x10-12 Lat pull down
4x10 DB bench
4x10 Low Cable Row

Also did at work

3x3 scoop throws with 9kg/20lbs
3x3 over head throws 9kg/20lbs
Bicep and tricep work

NOTES

Nothing to report on. Today’s 1st MR set of new program was disappointing certainly if I have to try 5x12 next week but could be a bad day due to lack of sleep and added stress over night.

Rows and DB Press feeling light and easy so thinking of adding weight on those next session which is Friday.

Squats and Sumo for me tomorow which I’m dreading because the DOMS from Monday are real

5 Likes

Lower body day
SSB Squats: 4x10 and 1x12 with 75kg/ 165lbs
Sumo Deads: 4x10 and 1x13 with 85kg/ 187lbs
SSB Alternating Lunges: Just the bar x 5( each side) and 2x5 with 45kg/ 99lbs
RDL: 3x6 with 60kg/ 132lbs
Hip Thrust: 3x5 with 60kg/132lbs and 1x3 with 80kg/176lbs

3x10 second sprints on the trueform runner
3x light sled sprints

done at the work gym in the PM

Box jumps: 3x2 onto a 27" box and 1x1 onto a 30" box
2x2 Depth jumps from 30" onto 27" box
2x2 depth jumps from 27" onto 30" box
Core work

4 Likes

Upper body day #2

Bench: 4x10+ 1x11 with (last set was an MR) with 47.5kg/ 105lbs
Rows: 5x10 with 50kg/110lbs
DB Shoulder press: 10,8 with 12.5kg/27lbs and 10,10,12 with 10kg/22lbs ( Light)
Weighted pull ups with 10kg/22lbs: 5,3,3,3,3
Incline DB Press: 4x8 with 17.5kg/39lbs
KB rows: 4x8 with 20kg/44lbs
6 Sets of Biceps and 6 of Triceps

NOTES

  • These high rep sets are kicking my ass. The DOMS is real and feel ridiculously weak.
  • The seated DB Shoulder Press will probably be in the 12 rep range until I can get 5x10 with the next one up
  • The pump is real
3 Likes

Lower body day #2
Deadlifts: 4x10+1x11 with 90kg/ 198lbs
Squats: 4x10 with 80kg/ 176lbs and 1x10 with 90kg/ 198lbs (Had a brain fart)
Good mornings: 8x40kg/88lbs , 6x45kg/99lbs and 2x5 with 50kg/110lbs
Hack Squat: 8x60kg/132lbs, 6x80kg/176lbs. 6x90kg/198lbs and 5x100kg/220lbs
3 sets of single leg lying leg curls
3x3 Depth jumps from a 24" box onto another 24" box
3x3 Box jumps onto a 24" box

NOTES

So I think I am going to have to switch around the days I do the upper and lower days because my legs are fried from Muay Thai sparring I have Friday evenings. My shins are bruised, my right leg has slight swelling on the shin below the knee which is not a major issue but very uncomfortable when deadlifting and squating.

Weight so far this week has been YO-YO to the point on average I may be the same weight as last week so more KCALS potentially.

Overall the 1st week on the new program has been fun, started with low numbers so will increase for Monday.

4 Likes

Full Body Day
Squats: 5x10 with 82.5kg/ 182lbs
Deadlifts: 5x10 with 92.5kg/ 204lbs
Bench: 5x10 with 50kg/ 110lbss
Rows: 5x10 with 50kg/ 110lbs
CGBP: 3x3 with 50kg/ 110lbs
Weighted Chin ups: 1x5 and 2x4 with 5kg/11lbs weight
DB shoulder press: 3x12 with 10kg/22lbs
3x Heavy Prowler marches

NOTES
Gained 0.3kg/ 0.7lbs last week which is not bad considering I was expecting a decent increase due to water + carb increase
Today’s session felt both easy yet rough. Weight wise nothing felt too heavy but the volume just caught up with me half way through the benching.
Hopefully this week’s MR sets finish off well later this week and I manage to get more than 10 on the upper lifts

5 Likes

Upper body day

Incline bench: 4x10 and 1x11 with 40kg/88lbs
Rows: 5x10 with 50kg/110lbs
Additional incline bench(Instead of DB bench press due to no free benches): 40kg/88lbs x 8,6,6,6
DB Shoulder press: 5x10 with 10kg/220lbs
5x10-12 Lat pull down
4x10 Low Cable Row

3x3 scoop throws with 9kg/20lbs
3x3 Plyo push ups onto 20" boxes

NOTES
Nothing special. The incline felt heavy nearing the last sets, definitely going to hit 5x8 next week and then 5x10 week after. Feel like increasing weight every week will cause me to stall

Had to do throws and skips arms because I am not at work today, well I am but not at the gym I am at a mandatory seminar.

Also on a non lifting note work has me super stressed and angry. I’ve been struggling to take on new clients recently ( I chose the PT life so not complaining) but I have just found out that the other PT at the gym is undercutting heavy. Part of our agreement to work at the gym is to not go below a certain price per hour which he is not complying with (he feigned ignorance at first but is still charging 3/4 ish of the minimum price allowed) which has me pissed BUT THE BEST PART is he has basically taken my packages and word for word copied them but just priced them less. Mentioned this to the manager and told him to do his job and get his staff in line because another PT left because of this bullshit and with the talks of closing weekends, increasing rent I have to pay and now this… I will leave. End rant and sorry for anyone who read this far.

5 Likes

Damn, that PT business sucks. Sorry to hear.

2 Likes

I’m guessing any weight gain is good if you are intent on gaining weight?

1 Like

This is a safe space for venting.

4 Likes

It does sometimes but I guess that is life

Thanks my dude. And regarding the unedited idea… I am heavily considering that.

Nope. Just like with weight loss there is such thing as losing too much too fast (indicating muscle loss) there is, in my opinion anyways, such thing as gaining too much too fast which indicates fat gain and also anything below a low amount IMO would just be a wasted week with no real steps to the goal.

If this was a usual weeks weight gain I would look to reduce Kcals (unless the same calories have resulted in less weight gain the last few weeks) but considering the increase in carbs and the expectation of water weight I am fine to keep it as is.

1 Like

:laughing:

How much is acceptable to gain in a week for you?

For me between 0.3lbs -0.5lbs a week is what I aim for

1 Like

A lot of great work, keep grinding

1 Like

Lower body day
SSB Squats: 4x10 and 1x15 with 77.5kg/ 171lbs
Sumo Deads: 4x10 and 1x14 with 87.5kg/ 193lbs
SSB Alternating Lunges: 4x5 each leg with 45kg/ 99lbs
RDL: 3x6 with 60kg/ 143lbs
Hip Thrust: 3x5 and 1x3 with 80kg/176lbs

6x sprints on the trueform runner

NOTES
Not a bad workout. Does not hurt that I’ve had extra sleep and an extra meal before training. Will do jumps and core at work later today.
The MR sets are not to failure which may make me increase the weight at a higher increment for next week (lets see how Saturdays lower body day goes). Hip thrusts feel so weird still and struggling with bar placement

4 Likes

Additional jumps

Box jumps: 2x2 and 1x3 onto a 27" box and 3x1 onto a 30" box
1x2 Depth jumps from 30" onto 27" box
1x2 depth jumps from 27" onto 30" box
2x2 and 1x1 depth jumps from 30" to 30" box
Core work

3 Likes

Upper body day #2

Bench: 4x10+ 1x14 with 50kg/110lbs
Rows: 5x10 with 50kg/110lbs
DB Shoulder press: 3x10 with 12.5kg/27lbs and 10,12 with 10kg/22lbs
Weighted pull ups with 10kg/22lbs: 5,4,4,3,3

Additional benching: 3x12 with 40kg/88lbs and 1x10 with 50kg/110lbs suppersetted with 4x8 with 20kg/44lbs KB rows

NOTES
Not a bad workout but then again I’ve had extra sleep and extra meal before working out. I’ve skipped/ am skipping MMA practice the whole of this because 1) I have had other things to deal with and 2) I want to get an idea of how my current kcals affect me without the MMA and then with MMA. I have a feeling that 3k Calories will still be a cut with 9 hours of MMA added to my 5 sessions a week at the gym

5 Likes

Lower body day #2
Deadlifts: 4x10+1x12 with 92.5kg/ 204lbs + 1xx with 130kg/287lbs (Moved damn fast)
Squats: 4x10 with 80kg/ 176lbs and 1x20 with 82.5kg/ 182lbs ( Once I hit 15 reps I took inspiration from @ejones1 and @SvenG with their 20 rep squats and went for 20) + 120kg/265lbs

Good mornings: 6x40kg/88lbs ,2x5 with 50kg/110lbs and 1x5 with 55kg/121lbs
Hack Squat: 7x80kg/176lbs. 5x90kg/198lbs, 5x100kg/220lbs and 5x110kg/243lbs
6x3 Hex Bar Deadlift jumps at various weights

NOTES
Today felt good. The 20 rep squat set felt easy and could have probably got more. I may up the weight more for next week or challenge myself to go for 25+ reps next week.

4 Likes

Nice, dude!

Show-off. :wink:

3 Likes

More like expressing disappointment that I’m hitting sets of 10 with a weight I could hit 20+
!

1 Like