[James Cole]

107kg

Training day today, will post it up later.

Went out for a lovely new walk yesterday with the dogs. Got in around 11k steps which is nice, I much prefer logging steps compared to doing other cardio especially doing a full body routine as that’s hugely taxing in itself. Weight is right around where it needs to be and very pleased how it’s slowly creeping up at the rate it is. Going to get bloods done next week and see if the NHS will oblige. The one thing I’ve always struggled with is sleep. I never had a day where I get more than 7-8 hours at once. I’ll always get like 6-7. So I try and get a nap in the afternoon for an hour. Most of the time it’s like half an hour so I’m going to try to sort this out as it’s bugging me a bit. Doesn’t help that my 5 year old gets in bed at 5am everyday which is my signal to get up ha.

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

[James Cole]

107.0kg

Rest day

Had a good training session last night. I like full body training a lot. I did have that feeling at the end of upper when I was like fuck! I got to do legs now. I like that as it digs something out of you, some spirit so to say.

Incline plate loaded press 120kg x 9

Standing bb shoulder press 60kg x 8

Dips 15kg x 10

Seated DB lateral raises 12kg x 12

Machine single arm preacher curls 20kg x 12

Machine tricep extension 54kg x 10

Converging lat pull downs 111kg x 8

Barbell rows 120kg x 11

Romanian deadlifts 100kg x 15

Hack squats 80kg x 25

Leg extension 59kg x 16

Smith calf raises 100kg x 20

I will fully get in the groove on the next rotation as I will know where I am on weight and reps. The fist week was always going to be a bit off as I haven’t done some of these exercises for a while or high reps past 12. Food was a bit high yesterday as I forgot to track a meal and it put me over by around 600kcals. Steps were 7000 yesterday also from walking the dog.

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

[James Cole]

106.3kg
Rest day

Weight has stabilised a bit this morning and I expect it to start to rise in the next few weeks. Calories are the same at 4112. Working all day today on the road but all meals prepped so should be ok. My main problem is hydration as my work involves a fair bit of driving and always needed to pee is a pain in the ass. My water intake is at 3.5-4l a day.

[James Cole]

Training day today. Had a really good nights sleep last night of 8 hours. Went for a nice dog walk last night with the Mrs as she didn’t feel like going to the gym as still a bit tired from travelling etc. Kcals are still at 4112 and weight this morning was 105.7kg. Still a bit of excess water coming off from travelling and eating being subpar on holiday. I would expect this to gradually increase over the next few weeks. If not I’ll bump another 200 calories on to keep gaining. In the middle of prepping my meals for today as have to work today.
Training today was Leg curls 64kg x 13
Deficit trap bar deadlifts 160kg x 10
Leg extensions 111kg x 11
Seated calf raises 65kg x 10
Incline db press 34kg x 16
Seated plate loaded shoulder press 60kg x 15
Cgpb 80kg x 12
Cable lateral raises 9kg x 25
Db hammer curls 12kg x 20
Triceps pressdowns flat bar 41kg x 26
Neutral Lat pull downs 64kg x 21
Db rows 32kg x 17
A bit off with some of the weights, reps but will get them dialled in a bit over the course of the next couple of weeks as first time doing this split and not done high reps for as long as I can remember

• This reply was modified 7 months, 1 week ago by  James Cole.

[James Cole]

Rest day today. Not been sleeping all that well for the last few nights. Had a long day travelling back from Lanzarote then Stansted back to the south on Friday as went on holiday to Lanzarote so wondering if I’m still a bit run down as had a really weird one sided sore throat for the last few nights of the holiday. Weight this morning is 106.3kg. Going to have a coffee then go out to walk the dog for an hour. Got shit loads to do today as have to load the van ready for work tomorrow. Mrs want to go gym later so I’ll probably go and walk on treadmill and do some abs. Food intake is still at 4100kcals. P 212 C 507 F 137. 8 to 10k steps daily

[James Cole]

First time doing full body in a long long time. Getting a bit stale doing split body parts and need a freshen up. Body weight was 106kg this morning at 5’11”. Going to push up to 110kg by mid August then start a cut down. Body fat is sensible still. I see this split on YT by JP and impressed so goi g to give it a bash for a few months or until I can’t do no more with it

• This reply was modified 7 months, 1 week ago by  James Cole.