I’ve never seen any benefits, performance or otherwise but some people report crazy increases. Always something thats worth a test, as long as the test is fair.
2 Likes
A good point, will stop taking it and try later to see if it actually works.
1 Like
Push
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 40 kg x 10 [Warm-up]
Set 4: 50 kg x 5
Set 5: 50 kg x 5
Set 6: 50 kg x 5
Set 7: 50 kg x 5
Set 8: 50 kg x 5
Shoulder Press (Dumbbell)
Set 1: 28 kg x 8
Set 2: 28 kg x 8
Set 3: 28 kg x 8
Incline Bench Press (Dumbbell)
Set 1: 28 kg x 10
Set 2: 28 kg x 10
Set 3: 28 kg x 10
Triceps Extension (Dumbbell)
Set 1: 14 kg x 10
Set 2: 14 kg x 10
Set 3: 14 kg x 10
I also did legs on Thursday but my phone was dead and so I did not record that workout. Have another leg day today.
2 Likes
Legs
Sunday, Mar 27, 2022 at 3:54pm
Squat (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 10 [Warm-up]
Set 3: 40 kg x 5
Set 4: 40 kg x 5
Set 5: 40 kg x 5
Set 6: 40 kg x 5
Set 7: 40 kg x 7
Leg Press (Machine)
Set 1: 80 kg x 10
Set 2: 80 kg x 10
Set 3: 80 kg x 8
Seated Leg Curl (Machine)
Set 1: 35 kg x 12
Set 2: 35 kg x 10
Set 3: 35 kg x 10
2 Likes
Hi everyone! So I haven’t been here for a while. 2022 turned into a rather hectic year for me - I was over committed from the start and so I fell behind on a lot of my goals that weren’t directly related to my career development. Unfortunately that included lifting. While I definitely continued going to gym, my sessions were not effective. I also had issues sticking to a consistent diet and flippinf between workout routines. I have tonnes more free time this year (it’s senior year) and am all set up for post-grad life. Thus this is in many ways the ideal time for me to commit to taking this on and transform my physique. My main goal at the moment is to really use this year to build muscle. So the program I’m starting off with is Lyle McDonald’s Generic Bulking programme.
My thoughts are to follow this programme for 3 months (started in December) and so I’ll then reevaluate progress at the beginning of March (after a deload cycle). One of my key goals this time around is not to fall into the trap of programme hopping. I really would like to tick off at least one deload cycle. I also would like to use this programme to build consistency in my lifting routine. I feel like 4 days a week is manageable based on last years experience.
Diet was the biggest issue I had last year. I was overwhelmed by it a little and in hindsight I shouldn’t have tried to jump into a proper bulk that quickly. This time around I’m gonna take a few weeks to get a sense of my eating habits right now and get used to tracking myself at maintenance. In early March I’ll probably start a bulk, but again I’ll see how things are when I get there.
The third problem was that I did not really have a plan about how I would fit lifting into my varsity life. This year, I plan to change that and make it part of my highest priorities in my schedule. I also did not incorporate process goals into my plan that I could use as short term motivation.
And now, I head to the first workout of the week.
2 Likes
Upper
Saturday, Jan 07, 2023 at 3:00pm
T Bar Row
Set 1: 25 kg x 8
Set 2: 25 kg x 8
Set 3: 25 kg x 8
Set 4: 25 kg x 8
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 35 kg x 12 [Warm-up]
Set 3: 40 kg x 8 [Warm-up]
Set 4: 50 kg x 8
Set 5: 50 kg x 7
Set 6: 50 kg x 7
Shoulder Press (Dumbbell)
Set 1: 24 kg x 12
Set 2: 24 kg x 12
Set 3: 24 kg x 12
Incline Bench Press (Barbell)
Set 1: 35 kg x 10
Set 2: 35 kg x 10
Set 3: 35 kg x 8
Lat Pulldown (Cable)
Set 1: 40 kg x 10
Set 2: 40 kg x 10
Set 3: 40 kg x 9
Triceps Extension (Dumbbell)
Set 1: 12 kg x 12
Set 2: 12 kg x 12
Set 3: 12 kg x 10
Preacher Curl (Barbell)
Set 1: 15 kg x 8
Set 2: 15 kg x 8
Set 3: 15 kg x 8
2 Likes
Lower
Monday, Jan 09, 2023 at 2:30pm
Leg Press (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 80 kg x 10 [Warm-up]
Set 3: 115 kg x 6
Set 4: 115 kg x 6
Set 5: 115 kg x 6
Set 6: 115 kg x 7
Seated Leg Curl (Machine)
Set 1: 50 kg x 8
Set 2: 50 kg x 8
Set 3: 50 kg x 7
Hack Squat (Machine)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
Leg Extension (Machine)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 12
Lying Leg Curl (Machine)
Set 1: 30 kg x 12
Set 2: 30 kg x 12
Set 3: 30 kg x 12
2 Likes
Upper
Wednesday, Jan 11, 2023 at 11:28am
T Bar Row
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 6
Set 3: 27.5 kg x 6
Set 4: 27.5 kg x 6
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 40 kg x 10 [Warm-up]
Set 4: 50 kg x 8
Set 5: 50 kg x 8
Set 6: 50 kg x 8
Set 7: 50 kg x 8
Shoulder Press (Dumbbell)
Set 1: 28 kg x 10
Set 2: 28 kg x 10
Set 3: 24 kg x 12
Incline Bench Press (Barbell)
Set 1: 35 kg x 10
Set 2: 35 kg x 10
Set 3: 35 kg x 8
Lat Pulldown (Cable)
Set 1: 40 kg x 11
Set 2: 40 kg x 10
Set 3: 40 kg x 10
Triceps Extension (Dumbbell)
Set 1: 12 kg x 13
Set 2: 12 kg x 13
Set 3: 12 kg x 13
Seated Incline Curl (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 20
Set 3: 8 kg x 20
Lateral Raise (Dumbbell)
Set 1: 8 kg x 15
Set 2: 8 kg x 15
Set 3: 8 kg x 15
2 Likes
Hey, I’m a few days late but welcome back!
Lower
Friday, Jan 13, 2023 at 2:56pm
Leg Press (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 80 kg x 10 [Warm-up]
Set 3: 115 kg x 8
Set 4: 115 kg x 8
Set 5: 115 kg x 8
Set 6: 115 kg x 8
Seated Leg Curl (Machine)
Set 1: 50 kg x 6
Set 2: 40 kg x 8
Set 3: 40 kg x 8
Hack Squat (Machine)
Set 1: 30 kg x 10
Set 2: 30 kg x 10
Set 3: 30 kg x 10
Lying Leg Curl (Machine)
Set 1: 30 kg x 12
Set 2: 35 kg x 10
Set 3: 35 kg x 10
1 Like
Thanks! Feeling much better about this time.
1 Like
Yesterday’s workout:
Upper
Saturday, Jan 14, 2023 at 5:17pm
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 50 kg x 10 [Warm-up]
Set 4: 55 kg x 6
Set 5: 55 kg x 6
Set 6: 55 kg x 6
Set 7: 55 kg x 6
T Bar Row
Set 1: 27.5 kg x 8
Set 2: 27.5 kg x 8
Set 3: 27.5 kg x 8
Set 4: 27.5 kg x 8
Overhead Press (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 10
Set 3: 20 kg x 10
Incline Bench Press (Barbell)
Set 1: 35 kg x 10
Set 2: 35 kg x 10
Set 3: 35 kg x 10
Lat Pulldown (Cable)
Set 1: 40 kg x 11
Set 2: 40 kg x 10
Set 3: 40 kg x 10
Triceps Extension (Dumbbell)
Set 1: 12 kg x 13
Set 2: 12 kg x 13
Set 3: 12 kg x 13
Hammer Curl (Dumbbell)
Set 1: 12 kg x 12
Set 2: 12 kg x 12
Set 3: 12 kg x 15
Lateral Raise (Dumbbell)
Set 1: 12 kg x 13
Set 2: 12 kg x 12
Set 3: 12 kg x 12
2 Likes
Today’s workout:
Lower
Monday, Jan 16, 2023 at 2:45pm
Leg Press (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 80 kg x 10 [Warm-up]
Set 3: 100 kg x 9 [Warm-up]
Set 4: 110 kg x 7
Set 5: 110 kg x 7
Set 6: 110 kg x 7
Set 7: 110 kg x 7
Hack Squat (Machine)
Set 1: 35 kg x 11
Set 2: 35 kg x 11
Set 3: 35 kg x 10
Leg Extension (Machine)
Set 1: 45 kg x 10
Set 2: 45 kg x 10
Set 3: 45 kg x 10
Seated Leg Curl (Machine)
Set 1: 40 kg x 8
Set 2: 40 kg x 8
Set 3: 40 kg x 8
2 Likes
Upper
Wednesday, Jan 18, 2023 at 9:23am
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 50 kg x 10 [Warm-up]
Set 4: 55 kg x 7
Set 5: 55 kg x 6
Set 6: 55 kg x 6
Set 7: 55 kg x 6
Lat Pulldown (Cable)
Set 1: 40 kg x 12
Set 2: 40 kg x 11
Set 3: 40 kg x 10
T Bar Row
Set 1: 30 kg x 7
Set 2: 30 kg x 6
Set 3: 30 kg x 6
Set 4: 30 kg x 6
Incline Bench Press (Barbell)
Set 1: 35 kg x 12
Set 2: 35 kg x 12
Set 3: 35 kg x 12
Overhead Press (Barbell)
Set 1: 20 kg x 11
Set 2: 20 kg x 11
Set 3: 20 kg x 10
Triceps Extension (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 14
Set 3: 12 kg x 14
Hammer Curl (Dumbbell)
Set 1: 12 kg x 13
Set 2: 12 kg x 12
Set 3: 12 kg x 12
Lateral Raise (Dumbbell)
Set 1: 12 kg x 12
Set 2: 12 kg x 13
Set 3: 12 kg x 12
2 Likes
Lower
Saturday, Jan 21, 2023 at 3:48pm
Lineae Leg Press (Machine)
Set 1: 40 kg x 12 [Warm-up]
Set 2: 80 kg x 12 [Warm-up]
Set 3: 120 kg x 7
Set 4: 120 kg x 7
Set 5: 120 kg x 7
Set 6: 120 kg x 7
Seated Leg Curl (Machine)
Set 1: 45 kg x 8
Set 2: 45 kg x 8
Set 3: 45 kg x 8
Set 4: 45 kg x 8
Leg Extension (Machine)
Set 1: 45 kg x 11
Set 2: 45 kg x 11
Set 3: 45 kg x 11
Leg Press Horizontal (Machine)
Set 1: 80 kg x 10
Set 2: 80 kg x 10
Set 3: 80 kg x 10
Standing Calf Raise (Machine)
Set 1: 67.5 kg x 12
Set 2: 67.5 kg x 15
Set 3: 67.5 kg x 15
Going good so far, particularly on leg press. I haven’t been squatting so far - I’ve been avoiding due to my horrible form that makes it quite difficult to move beyond 50kg weight. However I plan to ask one of my friends who has been lifting for a bit for help so I can break through the nervousness I have with the squat.
1 Like
Also, I’ve been thinking about doing a mini-cut for 6-7 weeks and then following this with a bulk for around 3 months. At the moment I feel like there is a bit of fat I can definitely loose and that loosing this fat now will make my bulk far less hidden by the fat. And also make me look less fluffy. A definite goal of mine is to look less fluffy in the short term. Only thing, I’m not sure if it is the right thing to cut. Part of me wants to just jump straight into a bulk now and put on some more muscle cause I’m definitely lacking muscle and this lack of muscle is the reason for looking a bit soft. Also, it feels a waste being on a deficit when I’m making strength progress - it feels like I should be maximising the fuel to rebuild strong and bigger muscles and not starving them. I’m a little nervous a cut will just make me look like a stick and I’ll miss out on size gains that I could’ve otherwise achieved with the same strength gains had I been on a bulk. Would appreciate anyone’s thoughts on this dilemma.
Re squats, have you tried a goblet squat to a box? It’s a good and safe regression of the back squat, helps you learn and practice the squat movement. Over time, remove the box…
Re your weight, ultimately it’s a decision only you can make, but be mindful of “spinning your wheels” for fear of getting fat. Took a long time for this to sink in for me. Are you getting any conditioning in? This will help drive an appetite and burn some calories.
My approach has been to sit at a bodyweight for a number of weeks, so I’ll eat when I’m hungry rather than force food down me and eat on the clock, if I can get stronger at the same bodyweight I’m doing well, if I incidentally drop a few lbs, so be at. There was a time I felt scared of seeing 15 stone on the scales, now I feel comfortable walking around at that weight and am in a position to push the food again. That said, I haven’t stepped on a scale in weeks, I’m going by the mirror and that has done wonders for my mindset.
Others more experienced in this game will hopefully chime in, meanwhile keep plugging away, you’re doing good.
On other note, try get a copy of Dan John’s Mass Made Simple, some useful dietary info in there and detail on the goblet squat also.
2 Likes
Thanks! Will try and find a copy of that book
1 Like
Upper
Sunday, Jan 22, 2023 at 3:25pm
Bench Press (Barbell)
Set 1: 20 kg x 12 [Warm-up]
Set 2: 30 kg x 12 [Warm-up]
Set 3: 50 kg x 10 [Warm-up]
Set 4: 55 kg x 7
Set 5: 55 kg x 7
Set 6: 55 kg x 6
Set 7: 55 kg x 6
T Bar Row
Set 1: 30 kg x 8
Set 2: 30 kg x 8
Set 3: 30 kg x 7
Set 4: 30 kg x 7
Overhead Press (Barbell)
Set 1: 20 kg x 12
Set 2: 20 kg x 11
Set 3: 20 kg x 11
Incline Bench Press (Barbell)
Set 1: 35 kg x 10
Set 2: 35 kg x 8
Set 3: 35 kg x 7
Lat Pulldown (Cable)
Set 1: 40 kg x 12
Set 2: 40 kg x 12
Set 3: 40 kg x 10
Triceps Extension (Dumbbell)
Set 1: 12 kg x 15
Set 2: 12 kg x 12
Set 3: 12 kg x 10
Hammer Curl (Dumbbell)
Set 1: 12 kg x 12
Set 2: 12 kg x 12
Set 3: 12 kg x 10
Lateral Raise (Dumbbell)
Set 1: 8 kg x 12
Set 2: 8 kg x 12
Set 3: 8 kg x 12
1 Like