Harry
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16/10 legs 2 was great. moved up top set load for lying hamstring curl, +1 pin and -4 reps (had been stuck on the pin before for a while). tried out RDL with the 65kg dumbbells and got 7 clean reps with 55kg for 12 as a backoff.
pendulum squat moved well aswell getting 4 plates+a 5kg for 8 reps, going to try 4p+10 this week.. ate around 4100 calories and didnt sleep too well getting 6hrs as opposed to my usual 8.17/10 push 1 was decent, matched reps on incline dumbbell press top set and +1 on backoff, felt a good contraction. Matched last week with 140kg on the dip machine for 6 then 110kg for 11. Moved up backoff for this exercise and focusing on slow eccentrics, that’s what seems to be working for me.
Smith JM press is also flying in terms of numbers, 17.5kg per side for 9 reps as opposed to 7 reps the week before, Fell one rep shy on backoff however.18/10 pull 1 was good, got lats nice and warm with the new pullover setup. Pulled 3.5pps for 9 on the hammer strength low row almost getting 10, then 3pps for 13 on backoff which felt rather light. Cybex vr1 pulldown felt very smooth today exceeding rep range for both top and backoff, going to try one pin up next time. Had a good session with a great pump
Tracking intake a little loosely for now but keeping intake around 3700-4100 per day depending on the day (ie, legs I will always have a higher day) Still growing nice and slow which I am pleased with -
Photo from this morning. Holding fair amount of water
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13/10 push 2 was good, pushed 2.75pps on the hammer incline for +1 rep from last week , matched reps on backoff. Connected well with pec dec and the cable chest press and beat numbers on both of those movements. Altered setup on cross body tricep extensions temporarily but still got the job done. Prioritising the hammer incline over every other movement in this rotation as I do want to get as strong as possible on it during this phase.
14/10 pull 2 went well, JPs new series really helped with this rotation and i ended up doing unilateral lat pulldowns first, and felt my lats a LOT better as opposed to doing them after 1st upper back row. Bent over row moved way better than last week and after watching some clips of others doing it i realised my form wasn’t perfect, got it right this time.
pulled 2.5plates on the primal strength tbar row for 10 which means that i’ll attempt 2.75 next session, strength getting better week on week and eventually sets will be taken out, or i’ll add another rest day.15/10 rest day today , done some fasted posing this morning sitting at 78.3kg , lower calories + long shift at work inbound. Eating 3300 for today with much less carbs around 350-400.
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Looking incredible mate
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12/10 killer leg session again, connected very well with seated hamstring curl and leg extension. Starting to use immediate dropsets around 50% of backoff weight after backoff set for these two movements, seem to be able to recover from it aswell as allowing me to feel the muscle contracting better, So will keep them in for a bit.
Hacks moved well, 5.5pps x 7 and 4.5pps x 14. Still trying to get that 15 repper, it isn’t easy to bang out that many after top set, but I won’t stop until it’s done.
Loving leg sessions at the moment, heavy and hard as it should be done.
Recovery seems to be on point as far as both rotations goes
Higher day in terms of macros too, roughly 550c and 4300 calories -
10/10 push 1 went down well, pushed 42.5kg incline dumbbells for 6 which is a 1 rep improvement from last week. Also got 3.5pps dip machine for 6 unassisted reps, and +1 rep on backoff set.
smith jm press felt nice, prioritising it over pushdowns for now until progress stalls. Swapped long rope extension for a unilateral cuffed extension for now which is more stable and easier to connect with.11/10 pull 1 was decent, exceeded quite a few rep ranges today. swapped pullover machine for an sa cuff pullover and felt lats a lot better this way, just need to get a bench for stability next session. Listened to a podcast today that talked about reducing volume before reducing frequency, this may be needed in my pull sessions as spinal erectors are fatiguing faster. Will see how the next few pull sessions play out and potentially reduce sets of bent over row, or rotate the exercise out altogether.
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7/10 pull 2 went down, connected well with unilateral lat pulldown, but couldn’t say the same for bent over row, spinal erectors were pretty fatigued from tbar row previously before going into the sets of dual bent over row, still matched reps however. Either a form adjustment on tbar next time is needed or will rotate out dual row for a lat movement temporarily.
8/10 rest day + work day, ate 3200 and stayed full the entire day. No problem at all got the rest i needed and a goods night sleep, no longer having sleep issues after reintroducing ashwagandha.
9/10 legs 2, had a great session. added 5kg to pendulum squat and got a topset of 4plates+5kg x 7 reps which i was happy with, continuous reps with slower eccentric than usual. Matched reps for lying leg curl again, working on slowing the eccentrics first before jumping up weight increment as last time i tried to increase weight numbers regressed. Swapped barbell RDL for dumbbells which felt a lot better on glutes and easier on lower back. 3700 calories again today
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6/10 productive push session today, tricep and chest pump was great and moved some new weight. Got 2.75pps on hammer strength incline for 5 and matched reps for backoff (2ppsx12). Pushed some new weight on the old cybex shoulder press 12pin x 6 reps as topset, 9pin x 9 reps which was a bit disappointing, wanted to get minimum ten.
Decided to push food up by 200 for a few reasons; training is getting more and more intense each week and i am just feeling generally hungry. So 3700 calories for the next while will be the plan of action.
Social event tomorrow, has been planned for months. Going to try eat 3000-3200 before going out to allow for a few drinks without ruining my digestion. -
5/10 killer leg session. Beat all numbers, however hacksquats today are a strong contender for the top5 hardest sets of my life, got it done by all means. Had a higher calorie day yesterday at 3850 and today is also looking like a 4000~ cal day after that leg day. Session couldn’t have gone any better
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3/10 push 1 was decent. Pushed the 42.5kg dumbbells on incline for 5 which felt nice. Moved up to 3.5pps on the dip machine which I got 6 reps (1 of which assisted). Great pump aswell
4/10 pull 1 was tiring. Moved up from 60kg to 67.5kg dumbbell for rows which I got 7 decent reps on, surprised with myself as I only expected to get 5. Pullovers stalled momentarily but I’m not too worried about it as it’s just a movement to prime my lats rather than build muscle.. low row moved pretty well too 3.5pps for 8 +1 from last week.
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2/10 legs 2 was good. Pendulum flew up with less pauses between reps and +2 reps on topset and +1 on backoff. Connected good with lying leg curl and beat last 2 weeks reps which stalled for a bit. Not much else happened just a decent session overall, tired afterword however due to broken sleep this week.
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Also rather pleased with this look. (When I’m not bloated as fuck)
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31/9 rest day not much to report here. Tough day mentally aswell as a long days work done.
Eaten around 3500 with emphasis on clean carbs
Currently feeling pumped after a carb heavy meal and some Liss cardio before bed -
29/9 woke up heavy and bloated as fuck, was about 78.4kg.
still got the numbers I needed from push 2. Hammer strength incline almost at 3pps topset which I am pleased with.
Safe to say I felt+looked shit after that off planmeal.30/9 woke up a little lighter at 77.6kg and noticeably less bloated. Pull 2 was good, only thing to report was my left lat completely under performing on iso row which was unusual, temporary topset reduction until it matches the right lat. Back training better than ever currently.
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27/9 pull 1 was a grinder. Very productive and beat all numbers, apart from low row which i matched topset on.
exceeded rep range on topset of db rows, but the next step up in weight available is 7.5kg, will test it out next time and see how it moves before trying to overload.
Upped intake to 3500 calories and bodyweight seems to be slowly climbing now, around the mid 77kilo mark.28/9 legs was pretty productive, was a bit rushed toward the end of the workout so I think i sort of half arsed calves. Other than that I moved up to 5.5pps on hacksquat and got 5 reps which I was surprised with, felt rather light but didnt want to take the set all out to failure as I know it would’ve affected backoff which I got +1 rep on from last week. Offplan meal for social occassion today so probably sitting around 4000-4200calories for the day.
