Hey man! Nice to have somebody following along!
My progression is kinda wild and doesn’t make much sense. I should honestly be following a plan probably but I just don’t like any of the ones I’ve seen.
My set/rep scheme as well as warm up for each main lift is different.
Usually it involves working up to a heavy single/double every workout and then slowly dropping weight and adding more reps till I get back down to something I can do higher reps in and then I’ll finish there with a high rep set.
Essentially I’m trying to gain strength and hypertrophy at the same time… work up to something super heavy and then come down and get my pump on.
I keep track of my maxes on one of my gym mirrors with dry erase markers. I try and add weight and/or reps every couple sessions. Prior to going to Pennsylvania and acting stupid I was hitting some type of PR every time I set foot in the gym. It’s slowed down now
In 3 months they better look a lot better or I’ll be angry lol. This year I plan to pull 600, squat 495, incline bench 305, and OHP 200. Pretty lofty goals, and I legitimately just thought of them haha. I bet I can hit some of them though. Who knows.
Weight is tricky. I’m so tired of being fat. I want to lose the man tits and then do a controlled bulk and keep the tits at bay. I’m 221 right now at 6’. I’m supposed to be cutting right now (just walked in the door from Mexican restaurant) so thats going great.
For the first 2.5 months I tracked every calorie and macro that went into my body. I ate 2 1lb chicken breasts and 4 cups of white rice a day amdbafter that it was just regular food. I tried to stay at 3600 calories of mostly clean food. Then I got burnt out on that and just started winging it. I can tell by the numbers in the gym and on the scale what’s going on and have a good enough idea of protein to make sure I get enough. I try and get as close to 1 gram per pound of body weight as I can but don’t fret over it if I don’t. As long as I continue to make progress I will continue on my carefree food plan.
Turn 27 in June. Started lifting weights last December for the Tnation 2019 body transformation.
My preferred intensity is a joke lol. Guys at work make fun of me because I tell them I try not to sweat or get out of breath while working out. Obviously I do sweat and get out of breath but nothing I do could be mistaken as cardiovascular exercises lol. I’ve staryed to ramp up the intensity now though. I did 30 touch and go reps on 225 on the trap bar followed by 15 more with 255. That was freaking intense, had veins bulging on my shoulders and traps, felt like Superman.