[James Cole]

110.3KG
Weight has jumped up a bit this week, probably due to not as many steps this week as work has been really busy and late gym times leaving little time left. I will get this sorted from today. Training is going great, diet is on point also as is water intake at 4.5l per day.
Lower body 2 last night. Going to have to go unilaterally on leg press and other leg exercises as I’m using most of the plates in this gym as there just isn’t enough and it is not even really high numbers. Nowhere near my PR.
Log below 👇

Lower 2
Leg press 300kg x 20
Leg extensions 111kg x 15 91kg x15
RDL 150kg x 10
Toe press calf raises 140kg x 12 x 12 x 12

[James Cole]

109.4kg

Training last night was ok. Gym was really busy last night so had to swap a few exercises as waiting around for equipment wasn’t an option as I wouldn’t have been able to get everything done. Didn’t sleep the best the night before so felt tired anyway. Still managed progress on the logs so pleased with that

Upper 2
Incline db press 44kg x 8, 32kg x 15
Machine seated plated shoulder press 82.5kg x 10, 50kg x
Machine close grip bench press 82kg x 12 59kg x 16
Cable laterals 11kg x 12 x 12 x 8
Low Incline db curls 12kg x 12 x 8
Tricep extension machine 61kg x 9, 36kg x 16
Neutral lat pulldown 100kg x 8 64kg x 15
Barbell rows 140kg x 7 100kg x 14

[James Cole]

109.3KG
Last night I done lower body 1 which was a banging session. Felt ready for it and not dead on my feet wondering if I even had that in me to do. Sleep has been on point the last couple of days too as added in magnesium glycinate last week and I think it maybe just starting to help. Crazy dreams but solid sleep nonetheless. Food is good. Went a bit under on Monday and a bit over yesterday so should balance itself out. Caught off guard by work and missed a meal on Monday but added it in yesterday to try and catch up. Weight is climbing steadily. Every working set is to absolute failure on the concentric.

leg curls 82kg x 12 52kg x 18
Hack squats 150kg x 14 50kg x 25
Goblet sissy squats 20kg x 20 x 14
Seated calf raises 3 x 75kg

[James Cole]

109.3kg
Training day today
Bit of extra water weight from yesterday’s food intake I believe and working outside in the heat at my parents house.
I’ve changed my training as I’m so fucked from full body even after only 2 rotations. The lower body work is completely fucking me up at that frequency.
Same exercises but have just split them over two training days upper 1 lower 1 ret Upper 2 lower 2 rest and repeat with one heavy set 6-10 and one light set at 15-25 reps . Hopefully I can run this as long as possible as really enjoy it but in one day was outrageous behaviour 😂
Training log

incline machine bench press 125kg x 8 80kg x 15
Plate shoulder press 80kg x 9 50kg x16
Weighted dips 20kg x 8 BW x 15
Dumbbell lateral raises 10kg x 10 x 8 x 8 drop set
Barbell curls 45kg x 10 30kg x 15
Tricep press downs 77kg x 12 52kg x 20
Close grip Lat pulldown 109kg x 8 73kg x 12
Cable rows 95kg x 15 64kg x 17

[James Cole]

My view here is that people often find it easier to progress over a significant period of time with distinct rep ranges for each movement.

You will hear the lower rep range set referred to as a “top set” or “loaded set” and the higher rep range set referred to as a “back off” or “down” set.

Look at 6-8 reps for the top set, and 10-12 or even 12-15 for the back off set.

Thanks for the answer. 10-12 seems much more manageable for me so I’ll give it a go[/quote]
Hi I’m doing the full body as proposed and if I’m completely honest after the second rotation I am fucked. My lifts are all progressing apart from squats of which I think I didn’t warm up my knees enough before hand as they felt a bit stiff. I agree that the high rep stuff is a bastard to progress but what I plan to try is to myo rep/ rest pause them to eek a couple more reps out of them and note that down. Hopefully that will push them on a bit. Eat more calories than you think also. Mine are at over 4000 and I’m still fucking starving at night 😂

[James Cole]

108.3kg
Rest day today. Feel absolutely spent today the heavy lower body day is absolutely killing me. Had a great nights sleep last night but had to go over to my parents today to help my dad build his new pergola. Didn’t have a great day of eating tbf but managed 5 litres of water and hit all my Kcals and macros just not as clean as I’d of liked. Mum does make a banging roast though.
Training was meh yesterday, log below

Barbell squats 170kg x 8
Romanian deadlifts 140kg x 10
Single Leg extensions 59kg x10
Standing smith calf raises 100kg x 17
Convergent chest press 68kg x 17
Db shoulder press 26kg x 16
Close grip bench press 80kg x 17
Cable Lateral raises 14kg x 20 20
Tricep rope extensions 50kg x 18
Cable curls 32kg x 22
Close grip pull downs 79kg x 17
Close grip Cable rows 82kg x 17

[James Cole]

107.8KG

Training day today.
Had a really busy day yesterday. Thought I was done for the day at 2 with a nice early Friday finish but ended up getting two jobs call and I was sat on the sofa and ended up getting back out and doing them and never got in till gone 7. Got in , had a meal and got my steps in to make them up to 7k. Final rotation of this training week today. Will post up tomorrow on how I feel during it and how it’s going. I think that it’s a good idea to write it down once a fortnight and my views. This log is only for me to look back on so I can adjust when needed. If anyone wants to throw in there options of course I’m all ears

[James Cole]

107.8kg

Weight has been moving up consistently for a couple of days now so good sign the Kcals are in a good spot.

Training was really good last night and progressed well. I’ve dropped some weight on some movements especially the dumbbell lateral raises as need to get back in the grove of those after having a bad shoulder the traps were taking over the left side.

Rest day today and fully prepared for work today with meals packed ready

Training log

Incline plate loaded press 125kg x 8

Standing bb shoulder press 60kg x 10

Weighted Dips 20kg x 8

Strict dumbbell lateral raises 6kg x 15 x 15 x 12

Machine single arm preacher curls 23kg x 10

Machine tricep extension 59kg x 9

Plate loaded lat pull downs 110kg x 16

Barbell rows 130kg x 7

Lying leg curls 50kg x 16

Hack squats 100kg x 25

Smith calf raises 60kg x 25 5 sec eccentric

Leg extensions 111kg x 15

• This reply was modified 6 months, 4 weeks ago by  James Cole.

[James Cole]

107.4KG

Training day today.
Got a good amount of steps in yesterday at 13000. Took the dogs out for a couple of hours and was great. Food is at 4400kcals and will stay here as long as it’s tipping the scale. No more adjustments for at least a week or two to see how it stays. I’ve done many, many, many pushes before and gained too fast and ended up a bloated mess. My last cut was 9 weeks and lost 8kgs so eager not to get too fat again. I’ve set myself a long term goal with an acceptable amount of muscle for me. I’m no where near that yet so keep on pushing. My next cut I plan to get very very lean and see where I’m at

[James Cole]

106.7kg

Training was good yesterday. Made progress on all lifts which is nice but expected this early on full body. Got the weights more dialed in apart from leg extension as that’s the highest it will go so chasing reps until I get a gym pin ordered today. Food and water was good yesterday and hit all Kcals. Rest today, got a really busy day today at work but managed to prepare food last night which is good. My left Shoulder mobility has improved and feeling nearly there with the addition of daily rehab exercises. Training log below

Leg curls 73kg x 14

Deficit trap bar deadlifts 165kg x 10

Leg extensions 111kg x 17

Seated calf raises 70kg x 11

Incline db press 34kg x 17

Seated plate loaded shoulder press 60kg x 19

Close grip bench press 80kg x 16

Cable lateral raises 11kg x 22

Cable Y raises 3×15

Db hammer curls 12kg x 25

Triceps pressdowns flat bar 64kg x 17

Neutral Lat pull downs 64kg x 18

Db rows 32kg x 20

• This reply was modified 7 months ago by  James Cole.

[James Cole]

107kg

Training day today. Had a really busy day yesterday. Water intake was higher due to the warm weather and got in 4-5 l. I added in an electrolyte tab to my first water bottle as felt dehydrated when I got up and knew I’d be busy all day. Food was good at 4242kcals. Weight has crept up slightly, it did that last week then dropped back down so we’ll see. Never done as many steps yesterday as never got out the door till 8 last night and still managed 7k. Will post up training later

[James Cole]

Hi mate. I’m a gas engineer/plumber and do 40 hours a week plus. I do every other day full body and I’m wrecked afterwards but just get through it. Keep calories higher especially carbs and water intake high with salt on every meal and you’ll find that it’s manageable. Progress may not be as good as someone working from home but it’s still progress nonetheless and also your body is more capable than you think. I’m 41 as well if that helps

• This reply was modified 7 months ago by  James Cole.
• This reply was modified 7 months ago by  James Cole.

[James Cole]

106.4kg

Training was pretty good yesterday and increased all reps/weights from first rotation from full body. Shoulder is 80% back to no pain and full strength.

Incline bp 100kg x 7
Db shoulder press 34kg x 6
Dips 20kg x 6
Db laterals on slant board 12kg x 7 x 6
Db trap 3 raise 8kg x 8 x 8
Barbell curls 42.5kg x 9
Oh straight bar tri extension 64kg x 12
Wide Lat pulldowns 100kg x 6
Plate row 145kg x 8
Lying leg curls 50kg x 17
Leg press 220kg x 17
Goblet sissy squat 12kg x 22
Leg press calf raises 109kg x 20

Rest day today and work all day on the road. All meals prepared last night so all good

[James Cole]

106.4KG

Training day today. I’m bumping up Kcals by 130 per day as weight has pretty much been even this week just to see the scale tip a bit more towards my goal. Protein at 211 carbohydrate at 530 and fat at 141. Steps will remain at 8 to 10k per day. Been doing lots of shoulder work for my left shoulder and it’s feeling better. I have noticed that my right shoulder is lower than my left by 20-25mm so going to add in some y raises every training session to really wake up my lower traps and get them firing properly again. I’ve had this before and we found that Y raises and other trap 3 work sort this issue out

[James Cole]

Training for today on full body D rotation by JP

Barbell squats 170kg x 8

Leg extensions 111kg x 15

Lying leg curls 68kg x 10

Standing smith calf raises 120kg x 13

Incline smith press 80kg x 15

Db shoulder press 26kg x 15

Close grip machine bench press 54kg x 17

Cable upright rows 50kg x 25

Tricep rope extensions 50kg x 17

Cable curls 32kg x 19

Close grip pull downs 79kg x 15

Close grip Cable rows 82kg x 16

Left shoulder is giving me a bit of gyp on incline pressing at the mo. Am doing lots of external rotation exercises at home with bands so hopefully it gives some relief soon as I feel a bit weaker in my left side in pressing movements atm. All in all good session. Will get the steps in later with the Mrs walking the dogs and hopefully get a bit of lie in tomorrow morning as not working till 9am

• This reply was modified 7 months ago by  James Cole.