Rroo's Training Log

I didn’t have much work today so had a good bit of energy for my run. I did 2km in 9 minutes. Which is the fastest pace I’ve done since I restarted running. I didn’t even feel to tired after.

I think I’m just going to stick with these short circles around the area where I live. I think I was straying into chasing multiple rabbits territory earlier in the week.

I will also be replacing deadlifts for clean high pulls while I wait for more plates to become available. Gym equipment was never cheap over here but the pandemic and Brexit has made it so much worse.

Today was Dips

  • BW+30kgx10

Dips are my best performing lift these last three weeks. I guess I’ve discovered the magic program for them

  • Press 40kg SS Rows 40kg - 5x10

I think I’ll try upping the weight next week, this has gotten easy.

  • 100 Band Pushdowns

So I have changed my main pull/hinge to high pulls.

  • Axle High Pulls - 80kgx8

  • Swings 30kg SS Standing Ab Wheel - 3x12 SS 5,4,3

  • Kroc Rows 30kg - 1x30 each hand

  • Goblet Squats 25kg - 2x15

I was completely wiped out by those goblet squats. So I guess the assistance work is working but I had to use a lower weight so ??? I’ll take it as a win.

Met my buddy and his new girlfriend today, it’s so nice to socialise again, even if it’s outdoors

Totally forgot to say, my buddy said I was looking big so I went and weighed myself for the first time in 3 weeks. Up 3kg!

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Prass today, it was absolutely pissing down so I did my pressing outside then went indoors and salvaged as much of the workout as I could.

  • Axle Clean and Press - 70kgx3

  • Dips BW+25kg - 4x10, 1x5

  • Curls 30kg SS Lateral Raises - 3x10, 1x7 SS 4x20

Did my pullups and my BPAs today as usual so I’m not completely neglecting my poor back

Big running PR today.

Did 2.4km/1.5m in 10:12. That’s a 04:15 pace, which is pretty fast for me. My best ever was 09:30 when I was about 15kg lighter.

It’s nice and rainy so I did another conditioning day today.

20kg Swings - 01:50, 01:00, 01:00

Skwats

  • Zercher Squats - 90kgx7

  • Swings 35kg SS Standing Ab Wheel - 3x12 SS 3x5

  • Goblet Squats 25kg - 2x20

I really really really did not want to do this workout. I also really really really did not want to do the two sets of 20. But here I am, and I think I’m feeling good now.

Rain is really making it hard to squeeze in a whole workout.

  • Dips - BW+35kgx10

  • Press 40kg SS Rows 40kg - 2x12, 1x7 SS 3x12

  • Band Pushdowns 1x100

Tried pressing my t-handle but it was a no go, plates got stuck behind my shoulders.

It continues to rain constantly

  • High Pulls 80kgx9

  • Swings 35kg SS Standing Ab Wheel - 4x12 SS 4x5

  • Kroc Rows 35kgx20 each arm

  • Goblet Squats 25kg - 1x25, 1x20

I was breathing so hard trying to get through those goblet squats, hopefully getting better at this improves other things

Finally caught up to this week with my workouts.

  • Press 70kgx3.5

I guess you can’t keep adding reps every week. I was pretty disappointed by this one, I think I could have had it on a better day

  • Dips BW+25kg SS Kelso Shrugs 70kg - 5x10 SS 5x10

  • Curls 30kg SS Lat Raises 5kg/hand - 5x10

Tried to do 40kg for the curls and couldn’t get three reps. I think my arms were absolutely fried from the dips. I’ve added some nordic curl progressions to my daily work to try and alleviate my hamstring issue. I’ve had it since the start of the transformation program so it’s been around 3 months.

  • Zerchers 90kgx8

This as definitely a set I didn’t want to see through to the end but I did it.

  • Swings 35kg SS Standing Ab Wheel - 4x12 SS 4x6

  • Goblet Squats 25kg - 1x30, 1x20

Supersetted this whole workout with cooking the dinner. I’ve been working everyday since Monday last week and it’s starting to catch up with me. Passed out at my desk at 4pm today. Luckily I’m working from home haha

I’ve been doing this a month now. Cool!

Today it was truly raining. I have not seen rain like this in a very long time. The plastic cover that I put over my bike collected so much water it burst.

I did some carries with a 16kg KB because I didn’t want to get my plates wet. It went as follows:

  • Waiters Carry x3 each arm
  • Rack Carry x4 each arm
  • Horn Carry x4
  • Suitcase Carry x4 each arm
  • Press Walk x2 each arm
  • Horn Carry x1

I was out of breath and felt pretty tired after so good enough for me. Slept like shit last night from dehydration. I think the 11 straight days of working was catching up on me a bit. Software bug solved though, going to enjoy my weekend now

  • Dips +50kg x5

I completely misread my journal, thought it was pretty heavy. Turns out I jumped up 15kg. I guess this means my 10RM has nothing to do with my 5RM too

  • Press 50kg SS Rows 50kg - 9,8,7

Ran inside because rain

  • Band pushdowns 100 reps

Assorted things because this is my life blog now:

  • I’ve been reading a lot of Hercules Poirot recently, they really hold up despite their age.

  • I need to push through with my eating more, I think I slacked off a bit this week

  • Potato phone physique update, taken this morning [REMOVED]

I did some conditioning today.

30kg swings x10 EMOM for 10 minutes.

I thought this was the Simple and Sinister standard for some reason and was kinda proud of achieving it with no training. Then I looked it up and it’s apparently every 30 seconds. I guess I know what to shoot for next time.

I did pulls yesterday

  • High Pulls 80kgx11

  • Swings 35kg SS Standing Ab Wheel - 4x12 SS 4x6

  • Kroc Rows 35kgx20

  • Goblet Squats 25kg - 1x30, 1x20

Bit of a meh one. I think I was a bit dehydrated, not used to the big yellow thing in the sky

I think I’m finished with bulking for now. Lots of stuff going on in life and mentally I need a break.

5 weeks instead of 6 but I still made progress. Stepped on the scale for the second time since April 18th and I’ve gained 5kg/11lbs. I think that I make the best progress when I look at my scale as little as possible.

I’m really happy with my progress. Went from a low of 88kg to 93kg today. Here’s a picture of the last time I was 93kg and this time. Wish I could take better photos, especially of my back. Just trust that it’s an all round improvement. I also couldn’t find a way to photograph my waist being smaller.

I think I’m most happy about taking my weighted dips from 88kg+25kgx10 to 93kg+50kgx5. Hitting 100lbs+ on a dip has been a goal of mine since I read this article as a noobie.

Hitting a standing ab wheel was also cool. Getting it to 3x6, even cooler.

On the running side, I was delighted with that 10:12 2.4km. The last time I tested I was in my “before” picture and did it in 12:00. Turns out ignoring conditioning is bad and keeping it in is good. DM for coaching guys.

Thanks @T3hPwnisher and @anna_5588 for the encouragement at the start.

For this week I’m just going to take it easy. After this I’ll go back to the Transformation program and running because it worked quite nicely the last time. Also just going to hold this bw. I’m tired of adding meals. And cleaning pans.

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Amazing progress!!

Faster, stronger and if I’m being honest, pretty much just as lean.
I can’t wait to see what you do next
Keep up the good work!

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Crushed it dude! Great work. Definitely hear you on the mental fatigue of bulking. Can’t understand why people enjoy it, haha.

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Monday did the “Gosehawk” 20kgx8 Goblet Squat with a Suitcase Carry for 8 rounds.

Yesterday I went on a walk

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