Samul's Training and Nutrition Log

Sorry I probably wasn’t clear. I didn’t mean to say that you had done the bicep protocol I mentioned, I meant that on one of my other threads you mentioned having done the Dan John’s full body program I was following and on which my current program is based.

I completed that bicep program this Sunday, and I did notice somewhat of a visual change. I can’t say whether my arms are much bigger, but my biceps look different IMO.

My goal is hypertrophy in general, although I have some areas that I want to improve in particular. I’m very happy with my leg size and I only want to maintain that, and my chest looks decent so it’s not an area of focus.

What I really want to improve is my delts, then my back and my arms. Those are my main focus points currently.

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Gotcha, thanks for the clarification!

I’ve done Dan John’s full body program twice over the years when my schedule was limited, and always really enjoyed it. Also always did the program in a caloric surplus, which was helpful for recovery and productive gym sessions.

If hypertrophy is the goal, definitely train for it. I’ve lost track of the amount of times I’ve recommended this program:

Simple, straight forward, and with a great MMC and rotating exercises as needed, will build an outstanding physique.

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Thanks for recommending that! Definitely put it on my list of programs to try this year.

I also want to try some version of GVT and 8x8 based workouts during winter, which seem to be great for hypertrophy according to people who did them.

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Looks like you have made some great progress since last year man. I think you have potential for sure. 8 by 8 sounds like an interesting rep scheme to try for hypertrophy, I just might give it a shot sometime.

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Thank you man, I appreciate that.

I’m perpetually unsatisfied with virtually anything I do by nature, so getting that kind of feedback from someone “external” that sees things in a more objective way is great. I’ll keep working hard!

And let me know how it goes if you try 8x8.

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You’re welcome, I meant it, you’re doing great so far. Just have to keep that motivation going and continue progressing. I like GVT but it’s very taxing, I believe it works though.

Ya I will, next time I get a chance to lift I’ll try it. (I have a physically demanding job so I don’t get the chance as often as I would like).

So here’s my last 3-week training cycle.

The weights are in kgs.

Week one day one

Seated Db ohp 24 x 8, 7, 22 x 8
Squat 102 x 5, 107 x 5, 112 x 5
Chin up 10, 8, 6, 6, 4
Cable row 70 x 8, 8, 8, 8, 8
Incline db press 30 x 5, 5, 5
Incline Lateral to Seated Lateral to Partial Incline Lateral to Seated Lateral to Seated Front Raise 3 sets with 4 kg
Biceps cure day 1: 17 rep 13 kg*

*I did this protocol for seven days straight. You can find the link with an explanation in a previous post of mine.

Week one day three

Seated Db ohp 24 x 5, 5, 26 x 5, 4, 16 x 18
Rdl 92 x 7, 5
Chin up +8 kg x 7, 6, 4
Cable row 70 x 10, 10, 65 x 11
Incline db press 26 x 12, 28 x 6, 26 x 6, 5, 5
Top half front raise to Lateral raise to Victory raise to Outside in raise 3 sets
Biceps cure Day 3

Week one day five

Ohp 26 x 6, 24 x 7, 5
Squat 102, 107, 112 x 5,5,3
Chin up 10, 8, 6
Cable row 85 x 5, 6
Chest press 70 x 11, 80 x 8, 75 x 6
Rear delt fly 3 sets
Biceps cure day 5: 19 rep @ 14 kg

Week two day one

Db ohp 24 x 8, 8, 8
Squat 107 x 5, 112 x 5, 117 x 5
Chin-up 10, 8, 7, 6, 5
Cable row 75 x 8, 8, 70 x 8, 9, 8
Chest Press 80 x 7, 8, 7
Laterals to Upright row 3 sets

Week two day three

Db ohp 26 x 5, 5, 5, 6, 18 x 15
Chin up +8 kg x 8, 7, 4
Cable row 70 x 11, 10, 11
Incline db press 24 x 12, 26 x 9, 28 x 6, 5, 4
Laterals 25-15-10-10-15-25 Paul Carter style ( with 4,6,7 kg)

Week two day five

OHP 26 x 8, 24 x 9, 9
Squat 102,107,112,117,122 x 5
Chin up 10, 9, 6
Cable row 90 x 5, 85 x 7
Chest Press 80 x 10, 10, 7
Cable laterals 3 sets

Week three day one

Db ohp 26 x 8,6, 24 x 8
Squat 122,112,112 x 5
Chin up 11, 8, 8, 4, 6
Cable row 75 x 8, 70 x 8, 8, 8, 8 + dropset
Chest Press 2 sets

Week three day three

Db ohp 28 x 6, 6, 5, 5, 22 x 10
Chin up +8 kg x 9, 5, only bw x 7
Cable row 75 x 10, 10, 70 x 10
Incline db press 34 x 4, 32 x 6, 30 x 7, 26 x 9, 24 x 7
Paul Carter biceps superset 3 sets
Paul Carter laterals

Week three day five

Db ohp 28 x 6, 26 x 6, 24 x 7
Squat 107,112,117,122,127 x 5,5,5,5,2
Chin up 10, 8, 6
Cable row 90 x 6, 85 x 6
Chest Press 90 x 7, 85 x 6, 80 x 6 + dropset
Cross body Hammer curl 3 sets

So I was pretty upset that I failed that last set of squat but overall I was decently happy with this training cycle’s gains. Next week will be a deload week and I’ll focus on starting to do some cardio so I can include it from later on.

This is what I currently look like after this cycle (pics were taken right after the workout with a pump)image

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Just dropping a comment to get notifications

By the way, you seem to have a pretty good structure, if you can get your shoulders a but wider (think weighted hangs) you could develop a pretty great taper

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Welcome aboard and thank you!

In your experience, do weighted hangs actually widen the shoulder girdle? Isn’t that dangerous eiher?

They absolutely do. I’m about twice as wide as I was when I begun training, and not all of that can be attributed to natural growth from getting older or gaining muscle

If you don’t rush it it’s perfectly safe; start with 10 kilos for a minute and slowly (think 2.5-5kg increments per session) work your way up

Edit. Also make sure your back is really warm before starting the hang

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I’ll try doing them at the end of my sessions! How many times per weeks did you do them? Every time you trained?

Every time I did back work, so usually twice a week.

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