(Thanks for reading!)
BW 71kg at 20% (est.) bf
Squat and OHP strength building focus atm, still hitting DL, Bench, Rows
Plenty of walking, SSC, etc
BW 72kg bf 21.5%
Completed strength build block, hit some PR’s on OHP etc
Commenced cutting phase
Probably should update this…
Current BW 68kg
bf 19.7% (recent scan)
Intense cardio focussed blocks completed, definately dropped some bf in the past few months (was at 70kg BW post xmas)
Current recomp phase, with weights increasing (rest pause method)
Current training split:
Vertical upper, Horizontal upper, legs, then repeat for 6x sessions a week with sundays off.
Torn ACL 3-4 months ago.
Intense Rehab on the legs accordingly.
Push/Pull for upper body snuck in around rehab which is main priority.
BW dropped to 65kg post op.
Currently back to a steady 68kg (same as pre injury), but with more mass up top, and less size in the operated leg still.
CT’s 6wks to superhero Star Complex program
Pausing on 531 briefly
(Log title inspired from capt needa)
Mid section focus, reduce the belly.
Hi all from Australia.
My (metric) details:
35 Years of age
OH Press 38kg x 8
DL 51kg x 8
Bench 60kg x 8
DL 61kg x 6
I have a basic gym setup in the man cave at home including (home-made) squat rack/chinup bar.
Plus a bench with bench press arms, leg curl/extension attachment.
I started going to a commercial gym many years ago during uni days where I was rake thin (underweight) and put on some reasonable (to me) muscle, but my training back then was pretty loose, I had a routine written for my by the manager, but no weight steps/increments or real understanding of the human body vs reps and main lifts.
Have been on a weight training hiatus for many years (wife, travel, house reno’s), but been back weight training in earnest for the past 9 months solid.
Of those 9 months, 5 months solid on a 8- 12 rep full body routine 3 nights a weeks, then after 12 reps, increase weight slightly and back to 8 reps, etc.
Having since found T-Nation, I have switched to Jim’s 531, and have been on this for 4 months. Currently into cycle 4, week 2.