Personal training / advice

Jan 31, 2017
2,100
649
Day 2
Exercise kgs SxR Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
RDL 78.5 5x3+ 3 3 3 3 6

BOR 66 3x10 10 10 10
Glute Bridge 37.5 3x10 10 10 10
Pull Ups 0 3x15+ 4 4 4
DB Lats 7.5 3x15+ 15 15 16
Hamstring Curls 10 3x15+ 15 15 25
 
May 25, 2013
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Ran yesterday 3 miles, 2 slow miles, 1 at tempo, done in 24:03. Cross wind slowed me down on outward part of my run but felt like I was going at a fair pace, felt good throughout my run.

Splits 8:25/ 8:20/ 6:55

Back felt fine yesterday, feels OK this morning will probably try deadlifts today but will warm up slowly with a few extra warm up sets to test it out.
 
Jun 3, 2013
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Shit. Weighed in at 83kg the other day, that's 11kg up from my cut in the summer. I've been careless with my diet but the weight gain got a bit out of control tbh. I'm not overly bothered physique wise, I can easily get back down to a better weight. Strength wise I'm seeing a lot of gains though, so I'm basically gonna try stay at this weight throughout the winter and see how I go.

Gonna post a pic up at some point because this is the only place where I'm actively posting physique pics. It'll keep me in check if everyone calls me a fat cunt as well tbh.
 
Jun 7, 2012
6,773
1,454
Shit. Weighed in at 83kg the other day, that's 11kg up from my cut in the summer. I've been careless with my diet but the weight gain got a bit out of control tbh. I'm not overly bothered physique wise, I can easily get back down to a better weight. Strength wise I'm seeing a lot of gains though, so I'm basically gonna try stay at this weight throughout the winter and see how I go.

Gonna post a pic up at some point because this is the only place where I'm actively posting physique pics. It'll keep me in check if everyone calls me a fat cunt as well tbh.
Strength is the best thing about bulking, I think concentrating on that and professing lifts is the best way to improve your physique for next cut. I'm 104.4kg now which is the heaviest I've ever been but its nice to not care so much and make moving heavier weights like a fun game
 
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May 25, 2013
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Deadlifts today, didn't really push myself on 3 rep max as conscious of my back, could of done more as I matched it during my AMRAP set. Back felt fine, no issues whatsoever, probably jinxed it though and will wake up tomorrow crippled, lol.

Deadlifts 3 rep max @141kg - 3 reps completed
Deadlifts 2x1 @141kg / AMRAP - 3 reps /AMRAP - 2 reps
Front Squats 7x2 @75kg
Snatch Grip Row 3x12 @42kg superset with Incline DB Curls 3x12 @8kg
EZ Barbell Curl 3x12 @31kg
Front Lever 3x3
Russian Twists 3x29
 
May 25, 2013
8,341
5,045
Shit. Weighed in at 83kg the other day, that's 11kg up from my cut in the summer. I've been careless with my diet but the weight gain got a bit out of control tbh. I'm not overly bothered physique wise, I can easily get back down to a better weight. Strength wise I'm seeing a lot of gains though, so I'm basically gonna try stay at this weight throughout the winter and see how I go.

Gonna post a pic up at some point because this is the only place where I'm actively posting physique pics. It'll keep me in check if everyone calls me a fat cunt as well tbh.
Good luck trying to stay the same weight over Christmas, lol. I always eat too much over the festive period even if I'm good I'll put on a couple of lbs.

I purposely didn't go on a bulk after my cut this year and just maintained, delaying it til Christmas period. I don't want to gain too much on my bulk this year cutting during a pandemic was a slow a laborious task this year and I never really got as lean as I'd like as I just wasn't as active as normal. So my plan is too not get so fat and so I can avoid another annoying long bulk next year just in case things haven't returned to normal.
 
Jun 3, 2013
3,864
3,483
Strength is the best thing about bulking, I think concentrating on that and professing lifts is the best way to improve your physique for next cut. I'm 104.4kg now which is the heaviest I've ever been but its nice to not care so much and make moving heavier weights like a fun game
Yeah, tbh I couldn't give a fuck about physique right now. It's actually nice being carefree about it and I'm hopeful the strength gains will do exactly as you say.

For the first time I have some actual strength targets as well. I need to get a two plate squat for 5 reps, I'll be so disappointed if I don't achieve that this winter. I'm currently dead stuck on 4 reps with 90kg for the last few weeks. Deadlifts I'm gonna go for 140kg 5 reps. Naw sure how likely that is as right now I'm on 120kg and adding another 20kg on that seems a bit optimistic based on my previous progression. Then I have other stupid things I want to achieve like being able to rep the whole rack or whatever you call it on hamstring curls.
 
Jun 3, 2013
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Good luck trying to stay the same weight over Christmas, lol. I always eat too much over the festive period even if I'm good I'll put on a couple of lbs.

I purposely didn't go on a bulk after my cut this year and just maintained, delaying it til Christmas period. I don't want to gain too much on my bulk this year cutting during a pandemic was a slow a laborious task this year and I never really got as lean as I'd like as I just wasn't as active as normal. So my plan is too not get so fat and so I can avoid another annoying long bulk next year just in case things haven't returned to normal.
I didn't even mean to bulk, man. I went down to 72kg then said to myself ill go back up to about 75/76 and stay there. That went out the window but it wasn't a conscious effort to bulk. Quite scary how easy it is for me to gain weight nowadays. Used to be so hard but now it's way too easy.
 
May 25, 2013
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I didn't even mean to bulk, man. I went down to 72kg then said to myself ill go back up to about 75/76 and stay there. That went out the window but it wasn't a conscious effort to bulk. Quite scary how easy it is for me to gain weight nowadays. Used to be so hard but now it's way too easy.
Yeah it's way to easy to gain weight, when I was injured a while ago I put on 2lbs in about 12 days and when I was in Hong Kong a few years ago I went from a 6 pack to not being able to see my abs at all in 4 weeks, think I gained like 8-10lbs. If I didn't exercise I'd be a fat bastard inside 6 months.
 

mandela

CHB Führer
May 16, 2013
24,114
10,943
Scotland
Shit. Weighed in at 83kg the other day, that's 11kg up from my cut in the summer. I've been careless with my diet but the weight gain got a bit out of control tbh. I'm not overly bothered physique wise, I can easily get back down to a better weight. Strength wise I'm seeing a lot of gains though, so I'm basically gonna try stay at this weight throughout the winter and see how I go.

Gonna post a pic up at some point because this is the only place where I'm actively posting physique pics. It'll keep me in check if everyone calls me a fat cunt as well tbh.
11kg in that time is fuckin ridiculous,.mate.

Mon tae fuck.

Get the pics up and I'll get you back on track.

I mind the last pics you put up and you were solid, man. Why deviate so much from that??
 
Jun 3, 2013
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Yeah it's way to easy to gain weight, when I was injured a while ago I put on 2lbs in about 12 days and when I was in Hong Kong a few years ago I went from a 6 pack to not being able to see my abs at all in 4 weeks, think I gained like 8-10lbs. If I didn't exercise I'd be a fat bastard inside 6 months.
I'd be your typical skinny fat waste. I mean, I'm skinny fat now, but further more if I didn't exercise.
11kg in that time is fuckin ridiculous,.mate.

Mon tae fuck.

Get the pics up and I'll get you back on track.

I mind the last pics you put up and you were solid, man. Why deviate so much from that??
Hated how I looked, tbh. Looked OK enough topless but in clothes I felt tiny and, tbh, insecure. Used to get bullied a wee bit for being super skinny (we're talking 6ft and about 60kg here) so I'm always a bit beta about these things, man.

My arse is also fucking beautiful at this weight in all honesty. I could easily make a killing on onlyfans by posing like those fitness girls with my arse out.

So pros and cons, man.
 
May 25, 2013
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4.05 mile run today in 33:00. Felt good, plenty of energy and realised since I switched running shoes I haven't had any plantar fasciitis for a while which has been on and off plaguing me for over a year.

Splits 8:08/ 8:15/ 8:08/ 8:05
 
Jun 3, 2013
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Not to make it worse but I meant on bench ha. 150 in so far and my hands are red raw

No doubt you'll hit that 5 repper though, just don't squat like mandy. Or if you can only hit 2 full reps just do 5 of his half reps
Course you did, ffs.

Tbf I think Mandy's squats were OK. It was his rack pulls which were the abomination. And his hairstyle in 2017.
 
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Jun 7, 2012
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Course you did, ffs.

Tbf I think Mandy's squats were OK. It was his rack pulls which were the abomination. And his hairstyle in 2017.
Haha you're correct, I remembered the rack and misremembered it as squats but it was rack pulls yours right.

Got to 200reps on bench and the gf turned up so it's cancelled