[James Cole]

112.5KG
Staying away from home at work for a few days this week as the travelling is too much. Found a decent gym and trained there last night. Bit of a random pull session
Deadlifts 200KG x 8
Lat pulldowns 109kg x 10x 9×9
Machine rows 4 plates a side x 10x10x 7
Single arm pulldowns full stack x 12 x 12 x 12
Rear delt fly machine 72kg x 8 x 8 x7
Single arm biceps curls machine 27kg x 12 x 11
Cable curls 41kg x 12 x 12 x 8

[James Cole]

112.5kg
Didn’t train the weekend and took two rest days. My daughter’s birthday on Sunday and we went go karting for a couple of hours in the afternoon and then she wanted to go to a Chinese restaurant for her birthday dinner. Ate way too much but it was great 😂. Drank 8 litres of water yesterday and still had lower back pumps in the gym last night ight from the water retention. Much better this morning, terrible nights sleep as peeing all night however but feel better today. Training was ok last night and have gone Push Pull OFF LEGS OFF for the next phase and see how long I can run this for. Feeling pretty beat up from upper lower with work and all that as well
Log below 👇

Push 1
Incline bench 110kg x 7 x 7
Standing press 70kg x 8 x 6
Hammer strength incline press 120kg x 8 x 6
Seated Db laterals 12kg x 15 x 14 x 12
Machine flys 68kg x 12 x 8
Triceps pressdown 82kg x 9 x 9 x 7

[James Cole]

112.3kg

Leg press machine was out of action at gym tonight so down high bar squats instead ATG and worked up to an easy set of 10 @ 140kg. Kept it light as haven’t done squats for ages and last time I done squats for 200kg I got a lower back niggle that lasted longer than I was comfortable with

Log 👇

Lower 2
Leg curls 93kg x 8 x 8
Squats 60kg x 10 100kg x10 140kg x10
Seated calf raises 75kg x 15 x 15
Goblet sissy squats 30kg x 15 x 12
Abductors full stack x 25 x 15

[James Cole]

112.3kg

Upper 2
Incline machine press 140 x 6 120x 10,
Plate load shoulder press 100kg x9 x 8
Close grip machine press (nipple height) 91kg x 10 x 7
Cable laterals 18 x 15 x 14
Machine Single arm preacher curls 27kg 11 x
Cable straight bar press downs 82kg x 14 x
Neutral lat pulls downs 91kg x 10 x 7
Machine seated row 130kg x 10 x 8

[James Cole]

111.4kg
Training last night was good. Not getting enough sleep that’s for sure as cannot sleep in this heat, managed 5 hours solid and woke up twice to have a drink. Noticing that I’m needing afternoon naps a lot lately which are an hour to hour and half.
Lifts all progressed in training from last week log below 👇

Lower 1
Lying leg curls 77kg x 10 x 8
Hacks squat 170kg x 5 x 8
Single Leg extensions 59kg x 8 x 8
Goblet sissy squats 24kg x 20 x 13
Adductors 91kg x 15 x 14
Toe press calves 145 x 16 x 16

[James Cole]

110.5kg
Had a stomach bug since Friday and wiped me out over the weekend as couldn’t keep much down. Started to feel better yesterday afternoon. Had a reasonable day of eating today despite the heat. Probs not enough water as couldn’t catch my thirst today no matter how much I drank.
Training tonight was good considering I eat hardly fuck all weekend. Strength has still progressed, so chuffed with that.

Upper 1
Incline bench 110kg x 7 x 6
Standing press 65kg x 10 x 8
Weighted Dips 24kg x 7 x 7
Seated Db laterals 12kg x 15 x 12 x 8
Db incline curls 14kg x 12 x 8
Rope pressdowns 59kg x 12 x 8
Close grip pull down 100 kg x 10 x 8
Close grip cable row 109kg x 12 x 10

[James Cole]

111.9KG
Training last night was pretty decent. I was a bit dehydrated last night as was wiring up my garden room yesterday and only managed about 3.5l of water all day and was sweating a bit yesterday. I can feel it this morning as the skin on my hands start getting a bit tight if you know what I mean? A bit of water retention. Scale weight has jumped up a little probably from that also. Last nights training below 👇

Upper 2
Incline machine press 130kg x 8 + 1rp, 7
Plate load shoulder press 90kg x 8 x 7
Close grip machine press 86kg x 11 x 7
Cable laterals 14kg x 16 x 14 x 12
Machine Single arm preacher curls 25kg x 12 x 7
Cable straight bar press downs 79kg x 13 x 11
Neutral lat pulls downs 91kg x 10 x 7
Machine seated row 130kg x 10 x 8

[James Cole]

111.3kg

Good session this afternoon. Changed my training time today to 4:30pm. Really good session this evening. Added some adductor work into lower body training as feel it’s needed for more fullness. It won’t take anything from the recovery so going to keep it in. Training log below 👇

Lower 1

Lying leg curls 77kg x 7 x 7

Hacks squat 160kg x 10 x 9

Single Leg extensions 59kg x 8 x 7

Goblet sissy squats 24kg x 18 x 12

Adductors 91kg x 12 x 12

Toe press calves 145 x 15 x 14 x 12

• This reply was modified 6 months, 1 week ago by  James Cole.

[James Cole]

111.3kg

Training last night was great. Much cooler yesterday so didn’t sweat half as much all day. I’m not good in the British heat as very humid and very little breeze. I improved all lifts by weight or reps which is all I can do. I have removed the back off set and added in a second heavy set instead. This is due to training alone and may have one rep left in the take which would be a grinder so purely for safety really so the extra volume of heavy work should take that into account. Not sure if the back off set after the second set would be needed. I may ask that in the forum, probably not as long as I keep progressing lifts then I’m assuming not.

Log below 👇

Upper 1
Incline bench 110kg x 6 x 6
Standing press 65kg x 9 x 8
Weighted Dips 24kg x 6 x 6
Seated Db laterals 10kg x 14 x 13 x 10
Db incline curls 14kg x 11 x 8
Oh tricep cable 64kg x 12 x 10
Close grip pull down 100 kg x 8 x 8
Close grip cable row 100kg x 12 x 11

[James Cole]

111.6KG

Lower 2 Training last night was pretty good. Started with seated leg extensions and was able to get a pb for 10 reps which I’m pleased about. Leg press felt a bit off and think I may need to adjust foot position as felt like my left quad was in jeopardy to be fair as had a real strange pulling sensation in central quad. Kept well away from failure and focused on form. Maybe slight dehydration as it’s been hot as fuck. I had drank 4-5 litres prior to that throughout the day but I was sweating a lot as doing some garden chores prior to that in the afternoon. Everything else felt fine. It’s totally fine this morning no pain just a bit of doms which is mild. Log below 👇

Lower 2

Leg curls 91kg x 10 x 9

Leg press 300kg x 12 x 12

RDL 160Kg x10

Seated calf raises 75kg x 12 x 10

• This reply was modified 6 months, 1 week ago by  James Cole.

[James Cole]

111.3kg
Weight has jumped a bit this morning. Done some measurements. Arms are up 1/4 of an inch. Legs have increased by 1 inch, calves are up 1/2 inch. Chest is up 3/4 of an inch, Waist hasn’t increased at all. To say I’m pleased is an understatement. In one month this is absolutely incredible. Following Jordan’s YouTube full body routine to the letter for two weeks. Maybe naive due to my strength level as the lower body stuff was wrecking me eod. Splitting them over two days upper lower is so much better. I’m still wrecked but can function. This has given me the fuel to drive it on now. I need more of this. Calories are spot on at 4300kcals. Steps are consistently above 6k per day, I feel good. No shin pumps, back pumps nothing I normally get when weight is above 107-109kg. Food is all clean, water intake high.
Rest day today

[James Cole]

110.5kg
Had a really busy day today working in this heat. Must of drank 8 litres of water. Got all meals in and extra salt added.
Training this evening was upper 2 and made progress across the board. I’ve dropped the weight on Lat pulldowns to get a better contraction as felt previously was going a bit swingy on the last couple of reps

Upper 2
Incline machine press 130kg x 8 x 6
Plate load shoulder press 80kg x 12 x 11
Close grip machine press 86kg x 8 x 8
Cable laterals 14kg x 14 x 12 x 8
Barbell curls 47.5kg x 8 x 5
Cable straight bar press downs 77kg x 12 x 8
Neutral lat pulls downs 91kg x 9 x 8
Machine seated row 130kg x 8 x 5

[James Cole]

Training legs this evening was hot as fuck as air con was down. Absolutely loved it.

Lower 1
Lying leg curls 73kg x 11 x 8
Hack squats 150kg x 14 x 14
Single Leg extensions 59kg x 8 x 8
Toe press calf raises 3x 12

[James Cole]

110.5kg
Missed a log yesterday as was rammed with work and never got home til 6:30pm. Missed a couple of meals and missed training legs last night as was fucked from work. Today’s a busy day also but have prepared meals last night for today. Weight has stayed the same also which I’m not worried about as had a rapid rise initially. Log from Monday nights upper 1 training

Incline bench press 100kg x 10 70kg x 17
Standing press 65kg x 7 40kg x 16
Dips 20kg x 10, BW 17
Seated Db laterals 10kg x 12 x 12 x 11
Db incline curls 14kg x 10 x 7
Oh tricep cable 64kg x 9 50kg x 17
Close grip pull down 109kg x 8 73kg x17
Close grip cable row 100kg x 8 64kg x 20

[James Cole]

110.4kg
Rest day yesterday and going to take off today as well as feel a bit wrecked all over. It’s Father’s Day today so happy Father’s Day to all the dads out there still killing it and not letting themselves go.
Got some new headphones from my kids which I’m really chuffed with. Going to go out in a bit to walk the dogs and get some steps logged. Itching to go to the gym but feel I need an extra day this week for progress to take off this following week.