basics

[startinfromscratch]

rev grip bench

8sets of 10

seated db curls

9 sets 8-10, lots of negatives

8)

[Pseudonym]

When do we see photos, SFS? I keep checking periodically, but there never are any!

[startinfromscratch]

When do we see photos, SFS? I keep checking periodically, but there never are any!

will post them up once they will win me some supps lol, maybe a few months.

update: didnt expect any weight loss, as ive reintroduced carbs.

morning weight down another .2kg

waist down another 2cm

chest is down 3cm from start (6 weeks)

will follow same protocol for next week.

[AgentOrange]

hadenrakich/10

[Big john]

will post them up once they will win me some supps lol,

LOL straight up!..nice work on demm gains (losses so to speak)

[startinfromscratch]

LOL straight up!..nice work on demm gains (losses so to speak)

hadenrakich/10

you are two cheeky kents mates

did a weigh this morning just to check, as yesterdays weigh in was with having my cheat day sat night, normally its after weighin on sunday. looks encouraging. also comfortably fitting my jens i havent worn for a loooong time.

today did some demoralising deads. being 50kg less than my best, its a combination of being in deficiet and being out of practice. so took vids, just did singles etc and did some corrective form work and experimenting. now that i can wear my belt at any height now played around with that too lol

deads

warmups

10 singles up to fail

45deg. back extensions

SSB on back, 2 sets 10 reps

b.w, 3 sets 12-15 reps

planks

1x 1minute

add 20kg plate on lowback

2x1minute - - farking hard

cable woodchoppers

3 sets 10 reps aside

landmines

3 sets 10reps aside

core feels nice n fried. will post up eats later

[startinfromscratch]

[Big john]

Nigga your Vid is private.

[startinfromscratch]

fixed

[Big john]

Phaxed ya brah

check yr inbox

[startinfromscratch]

Today took in more cals before training, made a little difference I think. So paaaaarmped.

Incline db press

4 sets 8-12

Incline db flyes

4sets 10 reps

Guillotine press

4 sets 10-15 reps

Flat ezibar skulls

5 sets 10-12

V-bar pushdowns

4 sets 8-10

Done in under the hour. Enjoying the weekly core doms from actually training core. Goal to hit 40kg plank for 1min. Longterm lol

[startinfromscratch]

GCb box squat

4 light sets. Not feeling it

Close st. Legpress

5 sets 10

bulg split squat

5x5 be

Leg ext

4 sets

Single leg ext

3 sets

Have major imbalances in legs. B.s.s were really info on right side, nearly losingg balance even before starting lol.

[startinfromscratch]

Note - have the worst glute doms I've ever had. Its like someone has smashed my arsecheekks with a mallett. Conclusion. Lazy glutes. Inb4 do more rear flute spreads lolololol

[startinfromscratch]

glutes still not recovered. do i even eat? lol

ankle is still giving me rseholes so booked in on wednesday to get it looked at.

weight and waist were down only slightly this week, but i had decided to skip my 4th training last week as i was feeling flat and beatup. think i just need to be smarter about my training when not eating alot.

gonna eat normal this week, not couunt cals but just continiue eating clean and moderately, aim to do more work instead of less food.

notes:

starting to work on getting myself a deadlift 'setup', with my own cues etc. did DE pulls for the first time today. really liked them took some vid. also block pulls used too much weight, but will note for the future.

DE pulls

10x1

below knee block pulls

4 sets

rev. hacks

4 sets 10

hammy curls

3 sets 10-12

planks

30sec

add 20kg 30 sec

add another 20kg 45 sec

last plank was brutal. wanna make it to 1min with 40kgs.

[startinfromscratch]

did something a lil different today.

incline db flies

8 sets

incline db press

2 sets

flat hammergrip db press

4 sets 15 reps

v-bar pushdowns

4 sets

pressups

2 sets

pumped 8)

[startinfromscratch]

rest day. physio assesment today. suspects ruptured AITFL in ma ankle. explains why it hasnt just healed lol.

no dorsiflexion under load, so pos chain stuff will be a mainstay. estimates 12 week recovery time.

lotsa rehab stuff to do.

[startinfromscratch]

sussing out an approach to train around my ankle. gonna be putting more focus on pos chain stuff. training pretty flat today as i had/have a fucking splitting headache.

sldl

5 sets

rev hypers

5 sets

45deg ext

5 sets 10

just couldnt focus, feels like migraine onset. will dose up.. 8)

[startinfromscratch]

DE pullz

10x1, green bands used

dimel deads

5 sets 10-15

landmines

5 sets 10

cable ab pulldowns

5 sets 10+reps

DE pulls felt slower than the video shows. the green bands defo pack more punch than last weeks lol. still working on setup but coming along well.

ankle rehab is slow, physio again wednesday.

[startinfromscratch]

incline db flyes

5 sets 6-12 reps

cable flat flyes

3 sets 8-10 reps

incline db press

3 sets 10-15 reps

inclined db curls seated

3 sets 10-12

hammer curls

3 sets 10-12

rev curls

4 sets 8-10

physio 2mrw.

[startinfromscratch]

deads

work up to training 1rm

rev. band deads

5 sets of 3

rest of session - ankle rehab

deads feeling a litttle awkward still, having to have the bar closer to shins, pulling more of a high hips position than what is natural to protect ankle.

[AgentOrange]

you wot m8?

[startinfromscratch]

been pretty busy brah. just been maintaing foods while things are busy. i had about a 30 minute window to train in, so after talking for 10mins, and warmups just banged out 12 DE deads singles. will make it up later in the week.

tried some hip opening stuff tonight, went pretty well considering im doing it solo lol..

props to my man corey for sourcing vid 8)

[Big john]

been pretty busy brah. just been maintaing foods while things are busy. i had about a 30 minute window to train in, so after talking for 10mins, and warmups just banged out 12 DE deads singles. will make it up later in the week.

tried some hip opening stuff tonight, went pretty well considering im doing it solo lol..

props to my man corey for sourcing vid 8)

all kinds of Weeeeeeeeeeeeow! mean vid bro....fuark have u done the hamstring contrast one yet?

[startinfromscratch]

been pretty busy brah. just been maintaing foods while things are busy. i had about a 30 minute window to train in, so after talking for 10mins, and warmups just banged out 12 DE deads singles. will make it up later in the week.

tried some hip opening stuff tonight, went pretty well considering im doing it solo lol..

props to my man corey for sourcing vid 8)

all kinds of Weeeeeeeeeeeeow! mean vid bro....fuark have u done the hamstring contrast one yet?

yeah a solo version at home, was a great hammy stretcher 8)

trained thursday, cant remember exactly what i did but was chest n bis stuff.

tonight went in and wanted to see if i could put a little load on the ankle. so after some stretching etc just did 10 sets of 10 box squats, the hard way..

toes foward not out

parralel box

wide stance (almost edge of rack)

legs fried after this, ankle seems ok but wont know till the morning whether or not its better or worse lol.

after that did some rehab stuff prescribed by physio, 3 sets 10 bulgarian squats etc, balancing stuff. 8)

[startinfromscratch]

man, last few days my legs have been farked in all kinds of places lol. glutes and quads especially. I have discovered that the reason i have never had a problem keeping my knees out when squatting was cos i was doing it wrong lol.

looking foward to seeing if i can grow me some legs with good form lol.

today was gonna be a big lat sesh, but ESB was so full of aesthetics in the machines area, all the pulldowns/cable rows were taken up by the aesthetics crew. After seeing a bunch of skinny dudes doing lat spreads between sets i decided id just do something else in the part of the gym that wasnt crowded, the squat racks/leg training area....

db rows

5 sets 10-12

45deg. back extension

b.w, 10x10

reverse hyper

6 sets 10, ramp style.