T Nation

Supercardrives - One More Attempt

Trying things hopefully the right way this time, got some inspiration from the tried and true bodybuilding program and now doing Jeff Nippard’s hypertrophy fundamentals program which similar to the T-Nation one but with a defined progression scheme and blocks of training. That being said today was the first day. I got back into barbell bench but im weaker than I thought on it.

Current Stats:
Height: 6’0" (183cm)
Weight: 81.5kg (179.6lb)
Body fat % DEXA: 29.8%
Age: 23
Bench: 140 x 6 barbell, 75 x 6 dumbbell max, 55 x 12 shoulder press max dumbbells

Goal:
Weight: 180-185 lbs
Body fat % DEXA within 1-2 years: 12-16% hopefully
Bench: 225 x 5
DB shoulder press: 75 x 8

Current: Deficit/Cut started 1 November → hopefully no later than 3 December
Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
1 November 2021 - Chest/Tris

  • 3 x 6 - 140 lbs barbell bench RPE 7/7/8
  • 3 x 8 - 60 lbs dumbbell incline bench RPE 8/8/9
  • 3 x 12 - 145 lbs chest flye machine RPE 8/8/8
  • 3 x 10 - 40 lbs assisted dip machine RPE 8/8/8
  • 3 x 12 - 95 lbs on tricep extension machine RPE 8/8/8
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The supercardrives log!!!

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Way to start up man. Now that you’ve picked a program, I would recommend not thinking about it. Just do the work, write it down, repeat. Then, at the end, you’ll know what results you got and how you got there.

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Looking forward to following along dude!!

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Great! You deliver with a log! Best of luck! I will make sure to follow your progress! Just stick to the plan and make proper notes/numbers to beat as you go along. You are not weaker - you are becoming stronger!

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Thanks guys, looking forward to this as well, will be adding MFP logs into here soon too. Cheers

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You’ll always be weaker than you expect on new movements, don’t worry about it.

I’m a massive fan of MFP. I know lots of people laugh at the idea of having to count every gram etc. but I’m pretty dumb and a super fat kid at heart. For me, if I’m not pretty strict on using MFP, I’ll fail and fail hard. Every time I’ve lost sizeable amounts of weight, I’ve used MFP. Just my 2c. Quick pro-tip: do your food log the night before to increase compliance and allow yourself to make good decisions.

Good luck man, I’ll be following along.

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Current stats from Symmetric Strengths (pains me to see novice and untrained after 7 years of training lol)

you shouldn’t feel pain’d.

you don’t want to run a program based on those movements, you want to focus on bodybuilding and hypertrophy.

nothing wrong with focusing on your aesthetic goals

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Hey dude!

Hope you get some good progress here. Keep us updated and log everything you can.

And don’t get another dexa scan :wink:

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Those mean nothing.

Your actions mean everything.

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Great to see you’ve started a log. You’ve already taken more steps forward than so many people who post asking for advice on here and then ignore what they get.

Show up.
Empty your tank.
Eat intelligently.
Recover sufficiently.
Repeat.
Over and over and over and over.
Ignore the voices of doubt.
Ignore the shiny new programs or exercises.
Ignore the YouTube personality.

You can do this.

There is no spoon.

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Come on mate. Don’t be like that

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Hahaha you know what I mean

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Thanks again everyone for the motivation, going to keep this going. I usually workout around 4:30-5AM in the morning so just finished day 2

Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
2 November 2021 - General Stuff:

  • Weighed in at 80.9kg (178.354 lbs)
  • From the Apple Watch, slept 6 hours 6 minutes last night (around my average which is ~6 hours)

My meal timings aren’t (totally) consistent, might have to address this to make sure all weigh-ins are consistent.

2 November 2021 - Legs/Abs

  • 3 x 6 - 185 lbs Barbell Squat, RPE 7/7/7
  • 3 x 12 - 75 lbs on leg curl machine, RPE 8/8/8
  • 3 x 12 - 65 lbs on leg extension machine, RPE 8/8/8
  • 2 x 12 - 150 lbs on leg press machine, RPE 6/6
  • 2 x 10 - 90 lbs (2x45lb plates) on calf raise machine, RPE 7/7
  • 4 x 12 - 35 lbs on ab crunches machine, RPE 8/8/8

First (proper) leg day in a while so it isn’t extremely intense but this is just the first week (also doing legs/abs 2x per week), it will get more intense surely.

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+1000 to what @kleinhound said and what @TrainForPain said. Head down, follow the program, don’t let extra thoughts or worries or distractions get in the way.

Very glad you started a log.

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Crush those weights, buddy. We’re all rootin’ for you to succeed.

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Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
3 November 2021 - General Stuff:

  • Weighed in at 80.6kg (177.69 lbs)
  • From the Apple Watch, slept 5 hours 37 minutes last night (was stressed last night hopefully this didn’t cause some crazy shit)

3 November 2021 - Back/Bis

  • 3 x 8 - 145 lbs reverse grip lat pulldown machine, RPE 8/8/8
  • 3 x 10 - 160 lbs on seated cable row with V-Grip, RPE 8/8/8
  • 3 x 12 - 55 lb (45 lb + 10 lb plates) T-Bar chest supported row, RPE 8/8/8
  • 3 x 15 - 115 lb on rear delt fly machine, RPE 8/8/8
  • 3 x 12 - 30 lb dumbbells seated dumbbell supinated curl, RPE 8/8/9 (wondering if I’m over-extending here…)
  • 1 set of 21s with 50 lb EZ-barbell for a final burnout, RPE maxxed out :slight_smile:

It’s been going good so far, hoping to progress further. Tomorrow is legs/abs again.

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Week 1 - Jeff Nippard’s Hypertrophy Fundamentals, Body Part split routine
4 November 2021 - General Stuff:

  • Weighed in at 80.2 kg
  • From the Apple Watch, slept 6.5 hours

4 November 2021 - Legs/Abs

  • Leg press 3x10, 170 lb rpe 8/8/8
  • Leg extension, 3x15, 120 lb rpe 8/8/8
  • Leg curl, 3x15, 120 lb rpe 8/8/8
  • Leg press 2x5, 210 lb rpe 9/9
  • Crunch machine (Hammer Strength - Abs) 3x12,1x15 35 lb, rpe 8/8/8/8
  • Calf raise, seated 2x15, 90 lb (45lbx2 plate) rpe 8/8

I’m on a slight deficit. My TDEE is roughly 2500 calories, currently the macros are:
2080 calories (220g protein, 80g fat, 120g carbs), the hope is to have some recomposition in this process and drop down to 76kg (167 lb) and then try to focus on bulking.

Tomorrow is shoulders/arms - looking forward to it

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Are you in college? What’s your job situation? Do you party a lot?

I don’t get a lot of sleep but that’s because I have 4 kids. I didn’t get much sleep at your age either due to my job at that time. But I wish I could!