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OnlyHuman

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Current goal >>>----->  to make some progress with my body composition.

More on the lines of look good / feel good as opposed to worrying about performance at this stage (no powerlifting training), if that makes any sense...

 

Current stats are:

 

BW averaged out to be  78.5 over the last week with a t-shirt and shorts on (empty tummy, in the AM) 

According to the US Navy Calculator, based on my 39 cm neck and 85 cm waist I sit at roughly 17 % BF and i think it is a pretty solid estimate. 

78 at 17% gives me a ~ Lean body mass of 65 kg and Fat mass of 13 kg. 

My maximum lean body mass calculates to be 75.2 kg at 12% BF so it seems I have some room for a bit more muscle and definitely  some fat loss :-( . However  I be just happy to feel / look athletic once again. 

 

I calculated my maintenance calories to be approximately 2450 cals/day for the activity level. I will mostly do IF but may experiment with some extended fasts initially while my BF is in the high tens. 

 

 

Training wise I plan to get about 16 sets per muscle groups over the week. This could be a combination of either the following, whole body / upper - lower / Push - Pull - Legs. 

I just plan to get enough volume in and do the best I can with the amount of time I have available at the time. 

Not sure if i will consistently / directly) train ABBs,  qualfs, forearms - undecided about these at this stage. 

 

I will apply a simple double progression to most of my lifts, with some movements I am starting out on the lighter end....

 

 

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W1 D1  

 

Iso-lateral chest press 30(W)x10(R)x4(S)

V-squats 100 x 10 x 4

Prone leg curl 51 x 8 x 4 

Iso-lateral lat. pull down 22.5 x 10 x 4

 

Incline DB curls 10 x 10 x 4

Cable triceps extensions 36 x 12 x 4

 

 

Eats:

2100 calories 

 

 

I did  full body session yesterday with double the volume, didn't feel too rough today (maybe quads), but than again didn't go heavy or anything...  

 

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W1 D2 

 

Walking lunges  17 + 17 (W) x 20 (R) x 2 (S)

Glute ham raises BW x 8 x 4

Machine flies 45 x 10 x 3

High to low cable row 96 x 10 x 4

DB concentration curls 12.5 x 10 x 3

Close grip bench press 67.5 x 8 x 2

 

 

Reduced the volume slightly. It seems I caught some upper respiratory bug, coughing a bit... :huh:

I may up the general volume guide over the week, see how it goes over the first few weeks.

I ordered a Versa grip last week, arrived today (shipping = cost of product :blink:) - will give it  a try tomorrow. 

 

Eats - 2000 cals

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W1 D3 

 

Hammer strength chest supported row 42.5(W) x 10(R) x 4(S)

DB bench press 31.5 x 10 x 4

Hack squats 70 x 10 x 2

Prone leg curls 51 x 9 x 4

EZ bar curls BAR + 15 x 9 x 4

DB hammer curls 12.5 x 7 x 3

 

Good session, really enjoyed it. 

 

Eats - 2200 

(Picture  - Tonight's dinner.) 

dinner.jpg

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W1 D4

 

Close grip incline BP (paused) 55 x 10 x 4

Iso lateral lat-pull-down 25 x 10 x 4 (DP = Double  progression)

V squats 100 x 10 x 4

Glute-ham raises BW+2.5 x 8 x 4 (DP)

DB alternating curls 15 x 10 / 8 / 8 x 3

 

Good session. (Woke up at 4 am on my own account not sleepy and din't feel like going back to sleep, good energy levels. Doesn't happen very often, I'll take it :happy:)

Eats = 2200

 

W1 D5 

 

High to  low cable row 102 x 10 x 4 (DP) 

Walking lunges 19.5 x 20 x 2 (DP)

Standing leg curls 30 x 8 x 4 (DP)

Iso lateral chest press 32.5 x 10 x 4 (DP)

DB concentrated curls 12.5 x 10 x 4 

Cable triceps extensions 48 x 12 x 3 

 

Good session, starting to progress some of the weights / movements. Very easy at this stage since i did start very light on most of them. 

 

Eats = 2600

 

I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training. 

 

Edited by OnlyHuman
Spelling ... can't grammar :(

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I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! :-D

 

23 hours ago, OnlyHuman said:

I haven't been fasting as per my usual 16/8. I have been training fasted in the morning and have my first meal straight after training

How do you find this? Notice any difference?

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58 minutes ago, Pseudonym said:

I'm a little late to the party here, but it's good to see you back, mate! Even if you have let yourself go a wee bit! :-D

 

How do you find this? Notice any difference?

 

Thanks Pseu!

 

It seems to be fine so far.  Early days tho ... 

 

 

W1 D6  

 

DB Bench press  34 x 10 x 4 (DP) 

Incline bench press (paused) 60 x 10 x 4 (DP)

Iso-lateral lat-pull-down 27.5 x 10 x 4 (DP)

EZ bar curls BAR + 15 (DP)

 

 

Good session once again.

I didn't want to stop but had to go to work :mellow:

Progressed all exercises.

 

Eats = 2200

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W1 D7

 

Safety bar squats  BAR + 85(W) x 8(R) x 3(S) (DP)(DP = Double progression = I progressed either the weight, sets, or/and reps in this session.) 

Glute ham raises BW + 2.5 x 8 x 4

Bayesian pec deck flies 51 x 10 x 4 (DP)

Hammer strength chest supported row 45 x 10 x 4 (DP)

Close grip bench press 80 x 10 x  3 (DP) 

Dumbbell alternating curls 15 x 10 x 3 (DP)

 

Once again I really enjoyed my training session. I am more than happy to spend time at the gym and workout at the moment. 

 

My weakly average of body weight (over 4 weigh-ins) turned out to be  77.6  This represents a 0.9kg drop over a week with an average calorie intake of 2214 cals/day. I think I will increase my calories o 2300 / day over the next week and see what sort of weight change (if any will take place).

A near full kg of drop over the week is a bit to high IMO when my main goal is to RECOMPOSITION (gain muscle and loose some fat .... at the same time/concurently). 

 

 

Today's eats are planned to be at: 2200 cals 

 

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W2 D1 

 

Bench press  80 x 10 x 4

Iso lateral lat-pull down 30 x 10 x 4 (DP) 

Walking DB lunges 22 x 20 x 2 (DP)

Standing leg curls 32.5 x 8 x 4 (DP) 

Concentration curls 12.5 x 12 x 3 

DB hammer curls 10 x 10 x 3

 

Eats...

 

(1) 2 pieces of toast, slice of "low fat" cheese  and fat free ham, 2 servings of Isolate

(2) 2 pieces of toast, slice of "low fat"cheese  and fat free ham, Yogurt and strawberries 

(3) Venison mince meet balls, potato wedges, greens and pickles 

 

Total 2300 Cals 

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W2 D2

 

High to low cable row                     104 x 10 x 4 (DP) 

Dumbbell bench press                    35 x 10 x 4 (DP) 

Incline close grip BP (paused)     60 x 10 x 4

EZ bar curls                                          BAR+15 x 10 x 4

DB hammer curls                              10 x 10 x 2

 

Good session. 

Eats 2300 

 

Pix = Dinner, and my protein bar stash for when the sweet cravings hit... :wacko:

 

unnamed.jpg

unnamed-1.jpg

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W2 D3

 

Prone leg curls                                     53.5 x 10 x 4 (DP = Double progression)

Iso lateral lat pull down                   30  x 10 x 4

Bayesian pec deck                             51 x 10 x 4 

DB hammer curls                               12.5 x 10 x 4 (DP)

Hanging leg raises                              BW x 10 x 3

 

 

Eats 2300

 

An other good session... 

Bough some C4 pre-workout .. got a free bag with it, yuss ;-)

unnamed.jpg

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W2 D4

 

Paused BP                                  80 x 10 x 4

Iso lateral lat-pull-down      30 x 11 x 4 (DP) 

Glute-ham raise                       BW+4 x 8 x 4 (DP)

DB alternating curls               15 x 8 / 6 

Cable triceps extensions       42 x 10 x 2 

 

 

Compounds felt alright, curls and cable extension was pretty sub par performance wise so I only did a little of the. Come back to them an other day.

 

I was pretty hungry all day for some reason, more than usual. (Less greens and fibre perhaps ...) 

 

Eats 2600 

 

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W2 D5/6/7 

 

Hammer strength Iso-row  (I called this chest supported row in previous entries.)    46.5 x 10 x 4 (DP)

Incline BB bench press     (paused)                                                                                                    60 x 10 x 4

Hybrid Lat pull down / Face pull movement                                                                                 42 x 15 x 4

DB hammer curls                                                                                                                                       12.5 x 10 x 3 (DP)

 

Good session.  

Eats 2350

 

 

D 6       

I usually train early in the mornings fasted.

However, on Saturdays this is sometimes not an option due to work commitments. 

So I fasted more along the lines of 16 / 8 and had 2 meals prior to working out. I had to go to a different gym, not my usual thus I won't log exercises or weights. (Upper body only session, mostly machine based. Back, chest and arms. 16 sets in total.)

 

Ok session but not quiet as good as some of my early mornings one. Had a decent pump and enjoyed the change in environment. Played with some new toys ... however the pre-workout taken late in the afternoon interfered with my ability to fall asleep (quality too I think). 

 

Eats 2200

 

 

D7 

 

Safety bar squats                                    BAR + 87.5 x 8 x 4 (DP) 

Romanian deadlift                                 80 x 8 x 4

Iso lateral lat-pull-down                      30 x 12 x 4 (DP) 

Bayesian peck deck                              57 x 10 x 3 (DP) 

Hybrid lat-pull-down / face pull      48 x 15 x 4 (DP) 

EZ bar curls                                              BAR + 15 x 11 x 4 (DP) 

 

 

Ok session, had a mild tension head ache (Often happens when I start back with movements like deadlifts or variants that use my upper traps a bit... I haven't deadlifted over 2 years or so I think. )

 

Eats - planning to hit 2300 cals 

 

 

Weakly average body weight came to 78 kilos exactly over 6 weigh-ins. This represents a 0.4 gain from previous week but a 0.5 kg of total weight loss over the last two. Not worried at all, waist measurement decreased (checked several times) over the last two weeks.  So I plan to keep my calories the same for most of next week (and even the week following perhaps - according to outcome). I will travel for two days so likely that I will not train or count calories on those days. I still plan to make "decent" dietary choices and will supplement with some whey isolate as per usual over those two days. 

 

 

Training reflection - last two weeks trained every day, total volume seem to be (very) high for some muscle groups I would like to bring up but  very low or none for some others. Feeling pretty good in general, minor aches and pains no severe DOMS or anything. Clothes seems to fit 

a bit different but this could be in my head as it has only been 2 weeks. I am still trying to figure out how much volume and frequency I can handle that contributes to optimal progress.

 

 

Some interesting read (I don't agree with everything he says but certainly some fascinating information to ponder about in it ...)  enjoy...

https://archive.is/vbYjs

 

 

 

 

 

 

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