Lift Laugh Love, a Log Story --- (Weightloss->Lifting->Swolification)

Low for normal people maybe but not for a formerly obese manlet with the Bmr of a hibernating koala. I'll prob up the fats and lower protein a bit actually but it's gonna be 1500-1600 ish anyway.
 
What sort of calories would you have to maintain?

Both of us have a similar background, interesting to see how our metabolisms have changed as I now lose weight on 2500 a day.
 
It's pretty much

<1800 Slow cut, 1lb a week if I'm lucky
1800-2200 Maintenance deadzone. Nothing seems to go up or down within this range.
2200< Bulk

That's on 'normal' eating though, 40/40/20 p/c/f.
Thinking about it I'll probably aim for 100g fat, 30g carb, 160-180 prot so about 1700kcals. Don't forget the carb meal will be probably 3000 calories and 500g of carbs in one hit. Phwoar I can't wait.
 
Proper full split BB routine? But if not looking like lift after HST then who was gains? Certainly would be a whole new era of training without that squat frequency, don't think you've ever done an actual proper routine with squatting only once per week amirite?
 
I have and it's crap. I really like HST, and I'm thinking about doing another cycle but 12/8/3 so I can lift some heavy ass weight at the end. Also gonna sub in deadlifts for squats because hips. I haven't deadlifted in my routine(s) since Christmas time so really need to sort my life out, it's my weakest big lift so maybe I should actually try and sort it out rather than ignore it!

Anyway, I went to the gym today aswell just for something to do. Generally mucked about doing stuff I've not done in a while and surprised myself a bit!

Deadlifts - 60kg x3, 80kg x3, 100kg x3, 120kg x3, 120kg x3, 130kg x3, 140kg x1, 150kg x1, 160kg x1, 130kg x3, 100kg x5.
Worst part is my grip, have to use mixed + chalk from 120kg, lol.
Incline Bench - 60kg x8, 70kg 3x5
BOR 80kg 3x5
CGBP 60kg x8, 70kg x8, 80kg x5, 90kg x3 <- Lol triceps. Think I've got a lot of form tweaks to be done on my normal bench if I've got this much tri power going untapped. Think I could probably equal my normal bench 1RM which can't be normal?
Kroc Rows 20kg 50 Right, 40 Left, 27 Right, 22 Left. Dead.

Dunno where all dat came from, was just in beast mode all morning. I also cruised past some sloots I haven't seen since uni on the way home. Went and said hello in my sweaty vest they were mirin hard. Thug life.
 
OK Brahs. Spent last week attempting to CBL prep week and HST strategic decondition. Went ok in terms of carb amounts, but was eating well around 2200-2600kcals on average. Guess I lost some water though as I weighed in 76.1kg Friday morning. I had intended to continue low carb through the weekend then binge tonight for a first HSTmk2 session tomorrow.
Unfortunately I got persuaded to go out Friday night and thus had rapid beer gains, I did meet a girl who's favourite TV show is Battlestar Galactica though. Sugar walls incoming. I also got mistaken for a bouncer..... not sure if compliment :o.

Anyway I went and had a quick HST mk2 mess about to try and get an idea what I wanted to do. First and foremost I'm subbing in deadlifts for squats, I've neglected them ALL YEAR and it's really not proportional to my squatz. Gonna do a 8/5/3 rep progression instead of 15/10/5 though. Incline bench is in for flat, seated DB in for OHP, CGBP in for dem tri's.

Looks something like this:
Deadlift
Incline Bench
BOR
CGBP
Seated DB Press (I've purposefully put these together because my gym db's only go to 35kg, and I'm prioritising tri's over delts in general)
Pulldown
Preacher Curls (machine)
Calf Press (This will be on the leg press again, but just gonna do AMRAP on the whole stack as it only goes up to 505lbs.)
Seated Lever Row
Facepulls, may superset with the above for dat rhomboid burn.

Deadlifts 3x a week is gonna kill me, but the longer I leave them out of my routine the worse it's gonna get!
 
I find using free weights for curls is just forearm time. Idgaf mostly about bi's, but it's starting to show now I think lol. I did think I need something leggy in there, but not sure what. I really want to concentrate on the deads, maybe leg extensions or split squats.
 
Week 1 of HST mk2. It's a bit different I suppose, though I think it might need a bit more volume overall. One more exercise.

Anyway, weight this week 75.8kg so a tiny loss but the right direction nevertheless. Got a week away with work in Amsterdam so it's gonna be very hard to come out of September at a decent weight!

Anyway, sessions. Get ready for some lol weights, weak sauce.

Monday
Deadlifts 75kg 8,8,8
Incline Bench 40kg 15,15
BOR 45kg 15,15
CGBP 45kg 15,15
DB Shoulder Press 12.5kg db's 15,15
Narrow Pulldown 175lbs 15,15
Preacher Curls 25lbs 15,15
Calf Press 505lbs 20,15
Seated Lever Row 75lbs 15,15
Wednesday
Deadlifts 80kg 8,8,8
Incline Bench 42.5kg 15,15
BOR 47.55kg 15,15
CGBP 47.55kg 15,15
DB Shoulder Press 12.5kg db's 15,15
Narrow Pulldown 180lbs 15,15
Preacher Curls 30lbs 15,15
Calf Press 505lbs 20,16
Seated Lever Row 80lbs 15,15
Saturday
Deadlifts 90kg 8,8,8
Incline Bench 45kg 15,15
BOR 50kg 15,15
CGBP 50kg 15,15
DB Shoulder Press 15kg db's 15,15
Narrow Pulldown 185lbs 15,15
Preacher Curls 35lbs 15,15
Calf Press 505lbs 21,19
Seated Lever Row 85lbs 15,15


kbhcI.gif

3a2h9Ej.gif


Potential for many mireful gains this month that aren't gym related, but could certainly affect my future workouts. Trying to move house and it's right near this pretty awesome looking Bodybuilding gym - http://www.mofgym.co.uk/. I'll have to go full BB if I go there I think, there's only one squat rack!

It also has epic Gym Rats group meet potential!
qgx3aIw.jpg
 
Binning the 8/6/3 progression and just doing it for deads (because cardio) or are those 15s supposed to be 8s?
 
8/5/3 for deads, 15/10/5 for everything else. Have perhaps foolishly trained yesterday and today aswell, falling asleep at my desk currently. Deadlifts 3 days in a row, so long CNS.
 
GI5IuPx.gif


Seems to be the trend at the moment to sort logs out, so I'm getting back on it.

Since October I've moved house and lost all motivation for Lift Laugh Love. Dunno why just have, I still go once in a while (awesome new gym as mentioned before) but just muck about really.
Diet wise I've not gone mad typically staying <2000kcal on weekdays but not really caring at weekends. As such I've gained I THINK about 6kg of fat, so not bad for 3 months.

My 'just go and pick up heavy things' routine has had some laudable highlights though such as.....

Having to strap up for 90kg RDL's - Grip pls
A Burger King fuelled push day of much prosperity, including a 95kg 3x5 flat bench followed by a 60kg dropset of 21 reps. Much power, very lift.
I can still sort of squat, tested my 5RM on NYE at about 125kg.
New gym has a narrow cable row thing, and I love it.


Anyway onto my plans for 2014! I'm totally copying BennyC for a bit and getting on that DoggCrapp hype train!

In between New Years and now I've done a couple tester sessions to get a feel for Rest Pause etc. which looked like this.....
Note. I've swapped and subbed some stuff, but sticking to the muscle groups properly. And yes I've only done the upper body days, tweaked my knee raving on NYE, u mad?

Exercise Set Style Target Reps
A1 said:
Incline Bench (not Smith) RP 11-20
55kg 12, 6, 4 (++ weight required)
Military Press RP 11-20
45kg 10, 3, 2 (about right but need to get closer to 20 total reps)
CGBP RP 11-20
55kg 14, 4, 4 (about right, smidge more weight required but damn tri's are fatigued by this point)
Hammer Strength Underhand Pulldowns RP 11-15
80kg 9, 3, 3 (First time using this machine, not sure if like)
Deadlifts Dropset 6-9, 9-12
110kgx9, 80kgx12 (nope nope nope)
Click to expand...
A3 said:
Flat Bench RP 11-15
82.5kg 10, 3, 2 (Nice will go for more reps on this I think)
Smith Machine seated shoulder press RP 11-20
10kg 10, 6, 4 (Holy isolation batman, smith pump gains threw me well off!)
Lying Tricep Extension RP 11-20
20kg 14, 5, 4 (about right, more reps)
Wide Lat Pulldown RP 11-20
50kg 11, 6, 5 (more weight required)
Narrow Cable Rows RP 11-15
80kg 8, 3, 4 (wat)
Click to expand...

Errrm that's about it for now, hopefully this week I'll be back on it properly and have a real update by Saturday. Diet wise I'll be trying to get back to CBL, I need to cut as always. forevercut.jpg. endo4life.jpg.

Oh yeah gifs.

iZK54siZGmmUT.gif
 
Last edited:
B1 This morning. Fasted as usual. DC is a nice quick routine so I might sneak an extra half hour beauty sleep OR do some cardio (groce) to help with cutting.

Exercise Set Style Target Reps
B1 said:
Preacher Curl machine RP 11-20
12.5kg 12, 5, 4 (++ weight required)
Hammer Curls SS 11-20
7.5kg 15 (about right but need to get closer to 20 total reps, the big stretch after the previous RP really gets you)
Standing Calf Raise (Front Squat machine) SS, 5s neg + 15s hold 11-15
120kg 12 (This is painful, can't get my scaps comfortable under the supports on this machine tbh may try something else)
Lying Leg Curls RP 15-30
40kg 12, 7, 5 (First time ever using machine, isolation is brutal I understand this BB nonsense a bit now)
Front Squat (Machine) SS+WM 4-8, 20
140kg x 8, 80kg x 20 (moar boar required)
Click to expand...
 
You must log in or register to reply here.
Back
Top Bottom