[Hym]

End of the third week of training back in the gym and its been great.
I am really seeing the progress made from training at home now, which is interesting.
Pressing and pull strength is coming close to my all time best, which is amazing as I have only been doing exercises with DB during lockdown.

Flat DB press has come up to 60kg for 9 reps yesterday, which is 1 rep up from my best and also with about an inch more ROM
Deadlifts I am bringing up slowly as it is causing me a lot of fatigue and also been and extremely long time since doing them.
Started week one with 180kg, then week 2 @190kg and last week 200kg all for 8 reps beltless. still maintaining 1-3 RIR until I feel more in the groove of deadlifting again.
I think once I get up to around 5 plates that when it will start to get closer to 1RIR mark.

Legs atm is just about bringing strength and flow back to where it was pre lockdown.
Cybex hack has been week 1 @5 plates 10reps then week 2 @5and a 5kg
This week I took a trip down to Graftism gym to take a look at the gym and was able to use the atlantis pendulum, something I havent used since 2016.
In 2016 I hit 4 plates for 8reps and the other day I did 7plates for 8 reps so definitely put on some strength and size to my legs since.
The gym is very nice with some prime kit but is much smaller than it looks from pics and social media.

Third week capped off nicely with the DB press and ready to get after it again next week.

IG - @gymwithhym

[Hym]

Its been a great week back into the gym.
Some ridiculous DOMs on this return.

Legs particularly has been hurting. Didn’t even push too much in terms of intensity and volume and its still bad lol
Will trial run a 5 day split next week and see how recovery is, I think its just going to take a few weeks to build back to where I was pre lockdown.

Happy with how the small tweaks to my back training have gone and I think it is whats needed for me to progress it further.

IG - @gymwithhym

[Hym]

First sessions back in the gym
Plan was 5 sessions but since have changed my mind lol. I think a combo of new stimulus cables/ machines and a full rest week prior has wrecked me
DOMS is insane But should be ready to press again by Saturday
back session yesterday was great, few tweak to the plan with lower backloading to bring back the erector thickness

Hammer Pullover – 2sets (last set RP)
Deadlift – 180×8,8,8
Single Arm Pulldown – 3 sets
Head supp DB Row – 3 sets
Upper back HS pulldown – 3 sets
Cable LAterals – 3 sets

The current st up is 2-3 sets. If it’s 3, ill hit 6-10 reps and 10+ on back off.
Deadlift was meant to be 2 sets but I am easing back into the loading slowly so just did 3 sets of 8 reps which were like 6+RIR
Its been a long long time, so I am building up into it. Back is v sore though regardless.

I will rest today and tomorrow. Hit legs on Friday and Upper Saturday.
Weirdly hamstrings are sore from deadlifting which has never happened in the past even when I pulled 7+plates. So this is a new stimulus to feel it on 4 plates lol

IG - @gymwithhym

[Hym]

This week will be a full rest week deload for me before I begin my new program when gyms reopen

It was a bit sudden in terms of a last min decision Monday after feeling quite fatigued last week despite resting Sunday.Usually I feel pretty ready to go for chest arms by mon.

I haven’t had a deload since Nov last year and have been pushing quite a while. Using the alternate 5/4 training days each week to help act as a biweekly de volume.

The last few weeks have been harder to get pumped to train, but assumed it may have just been from not being able to use the gym. So have been pushing on. But with gyms reopening I have opted to deload this week ready to start fresh as gyms reopen. Rather than waste another week training and realising I need a deload in a weeks time.

So resting up this week with zero training. Fully allowing myself to recover and give joints a rest before getting after it

Hopeful for better world/pandemic conditions for 2021 but the aim is to step on stage sept 2021 for two qualifiers end of the year and potentially 2 finals all things going well.

If that is the case prep will begin from mid Dec.

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IG – @gymwithhym

IG - @gymwithhym

[Hym]

End of the week and another week closer to gyms reopening.
I am happy to say it’s the end of the home leg days and the double banded fridge DB squats. Managed to bring that up from 35kg start of lockdown to a peak of 52kg.
Pressing has been great worked on adding more range to my pressing and have been working steady with 52-54kg and it will be looking forward to seeing how it looks in the gym.
Pulling work has definately showed the most in my physique this lockdown with my back making big improvements in the last 4months. I can’t wait to get rolling again with some heavy pulls and adding my horizontal rows to my program. The biggest tweak in my post lockdown phase will be back sessions and I’m keen to get into it, get after it and see the results

IG - @gymwithhym

[Hym]

Hym wrote:
Legs yesterday
After battling it out on the Banded Dumbell Hacks all lockdown yesterday I called it a day.
Still kept in the rotation but moved it as a second movement.
Now the weight is at 51kg dumbell each hand and two bands it gets really hard to stabilise.
The dumbells start knocking on the fridge handle and bands are literally pull my neck forward.
Opted to reduce loading slightly and slower eccentrics with a pause. Accompanied with placing it second pisses me off way less
Bulgarian Split Squat – 51.9kg x 13,15,15
DB Hack – 37kg x 10,10,10
Banded Leg Ext – 3 sets
Banded Leg Curl – 3 sets
DB RDL – 52×16,14,14
Seated Calf – 3 sets
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IG – @gymwithhym
Nice workout there! Talking of writing up a split I need to do the same for when things are open on the 25th. Have an idea of what I’ll do but not put it down on a document format lol

Definitely worth putting it onto a document.
Getting me excited to get into it, counting down the days till the gym reopens, but I’m not sure if I will be training more at work or at muscle works. If we need to book slots for regular gyms it’s going to be challenging, as I don’t like rushing my sessions.
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IG – @gymwithhym
[/quote]
Wrote out a split and rotation idea on my log so if you ever have a chance to take a look and let me know your thoughts bud ?? I definitely can relate to bw dropping when bodyweight is at its peak. At the end of the massing phase I did before lockdown it was tough to maintain it!

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Personal IG: merattaf
Work IG: merat.up

[/quote]
All good bud
Looks like a nice split. I like what you have done with priorising Sunday as your rest day. I think the most important thing is putting in those days to spend with family. Might not be “hardcore” but life and priorities do change as we get older.

IG - @gymwithhym

[Hym]

After Upper body yesterday
Down a KG today, which could be due to upper sessions generally use up a bit more energy. In addition, NEAT was up after returning some kit back to the gym that I borrowed.
I’m sure many can relate once bodyweight is at a high, any slight addition of activity and the body is so responsive to it. Rest day today so bodyweight should be back up tomorrow.

Upper session was a 10/10 and body is sore today.
Some small PBs taken on pressing.
Dropped arm volume from 16sets per week bi and tri to 12 sets.
As I get through my program I am finding a better connection with exercises and volume need to decrease in order to recover.

IG - @gymwithhym

[Hym]

Hym wrote:

Legs yesterday

After battling it out on the Banded Dumbell Hacks all lockdown yesterday I called it a day.

Still kept in the rotation but moved it as a second movement.

Now the weight is at 51kg dumbell each hand and two bands it gets really hard to stabilise.

The dumbells start knocking on the fridge handle and bands are literally pull my neck forward.

Opted to reduce loading slightly and slower eccentrics with a pause. Accompanied with placing it second pisses me off way less

Bulgarian Split Squat – 51.9kg x 13,15,15

DB Hack – 37kg x 10,10,10

Banded Leg Ext – 3 sets

Banded Leg Curl – 3 sets

DB RDL – 52×16,14,14

Seated Calf – 3 sets

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IG – @gymwithhym

Nice workout there! Talking of writing up a split I need to do the same for when things are open on the 25th. Have an idea of what I’ll do but not put it down on a document format lol

Definitely worth putting it onto a document.
Getting me excited to get into it, counting down the days till the gym reopens, but I’m not sure if I will be training more at work or at muscle works. If we need to book slots for regular gyms it’s going to be challenging, as I don’t like rushing my sessions.

IG - @gymwithhym

[Hym]

Legs yesterday

After battling it out on the Banded Dumbell Hacks all lockdown yesterday I called it a day.
Still kept in the rotation but moved it as a second movement.
Now the weight is at 51kg dumbell each hand and two bands it gets really hard to stabilise.
The dumbells start knocking on the fridge handle and bands are literally pull my neck forward.

Opted to reduce loading slightly and slower eccentrics with a pause. Accompanied with placing it second pisses me off way less

Bulgarian Split Squat – 51.9kg x 13,15,15
DB Hack – 37kg x 10,10,10
Banded Leg Ext – 3 sets
Banded Leg Curl – 3 sets
DB RDL – 52×16,14,14
Seated Calf – 3 sets

IG - @gymwithhym

[Hym]

Rest day today
88.1kg this morning after back and delts yesterday
Been busy writing up my new program for when gyms eventually reopen
Will keep split the same as it has been but with a slight introduction of exercises but will likely need some teething before it’s solidified. But there will be a lot more lower back loading and deadlifts will make a return!

Thinking of how training will be when gyms reopen. Been seeing other countries wearing face masks to train which looks horrible. Doing legs and trying to breath without one is bad enough.

IG - @gymwithhym

[Hym]

Nice rest day today, food in and steps in!
Checked in too, 177.8 lbs this morn
Here are two rear shots!

Damn bud these two shots are really coming in!

IG - @gymwithhym

[Hym]

As mentioned before I am really trying not to take a mini cut this off season
But more recently skin has been quite off, which usually happens when kcals get up to a certain point.
Been tracking food more closely these last two weeks and trying to keep food a little cleaner
Skin is hit and miss atm, but digestion, sleep, appetite and gym progress is all good so really don’t want to take a mini cut as I am in a good groove.
I am sitting very comfortably at 2-3kg above last offseason weight, without force-feeding and the majority of food coming from cleaner options, which can only mean some tissue has been added since 2 years ago.

IG - @gymwithhym

[Hym]

Hi Hymsuen!
Your back has def improved but as you said with more thickness it will be complete ! How do you handle training during lockdown ?

I bought a set of adjustable dumbells which go upto 55kg so thats my only loading.
It works for everything other than legs. I find legs the hardest to do (dumbell squats just doesnt replicate a 6 plate hack) but accepting this as legs is a strong bodypart for me.
Made a LPD out of a climbing pulley so that works for some verticle pulling.

When gyms reopen Id like to get back to deadlifting again.
But I think it will take another few years to bring my back to a position where I am semi-happy with. I agree it’s improved but still sticks out quite a bit vs rest of the body.

IG - @gymwithhym

[Hym]

Sorry for the absence, I have been quite rubbish at keeping up with this log since lockdown
Lost my commute back from work which is when I used to type away but will try my best to keep this going

Bodyweight is sitting at 88kg currently
Uploaded some shots (side chest) from lockdown until now, recently have increased volume on arms and back. I feel I can handle the extra volume on both and recovering well from sessions. I dont think the higher MRV is due to poor execution, as I do try to hold myself accountable but whatever the reason for being able to tolerate a bit more, it looks like it is working. I will keep running with this until my body tells me otherwise.

Been looking at progress pictures (the rear last spread) comparing from the last offseason and although the width of my back has increased I do feel like thickness has either stayed similar or dropped off slightly. Annoying but I believe it has been due to lack of lower back loading. I don’t squat, deadlift, BOR anymore due to time and my only lower backloading would be from the RDLs. A lot of my back movements I have noticed are pulls from a horizontal position which might also be a contributor.

Since lockdown that’s the only thing I can do is vertical pulling (DB Rows, BB Rows, Inverted Rows) and have noticed some subtle differences, but I think once we can go back into the gym this will be something I need to consider more in regards to programming.

IG - @gymwithhym

[Hym]

Weight has been very consistent over the last week at 88.5kg, Happy with this as I am not really tracking my food.
Food is pretty consistent but my main goals are just keeping protein feedings consistent and I will gauge via my bodyweight and lift progressions.
This is something new for me and I have never gone without tracking but I like the idea of transitioning away from it and still being able to progress, another factor is many clients (general pop) dont like tracking etc, so practising ways and being a guinea pig is always the best form of learning.

Back/delts and back on 5 day split this week

Chin up NG – 4 sets
Bent over Row head supported – 4 sets (saw Matt Jansen do this for a long time and I really like it)
Single arm LPD – 4 sets (last set rest pause)
Upper Back BOR – 2 sets
DB laterals – 4 sets

The Jansen rows I have added in and I really like, mid back wise gets lit up and still get some lower back loading whilst having a bit more stability than a traditional BOR. Doing this with Dumbells.
The LPD is working with my make shift pulley, did high reps with this and rest pause to reach failure. But next time I will try a little bit more load and see if my roof falls down/ rope cable snaps.

IG - @gymwithhym