Robin's Log

Short update.

Weight and weights going up. Currently weighing 77kg and on Tuesday I benched a single on 140kg. It wasn't a paused rep, it was touch and go but was controlled.

Got myself a GOPRO camera so going to start recording some lifts.

Deadlifts not going up much, really struggling on them. Doing 165 for sets of 3, and my singles on 180.

Bodyweight has gone up slowly, 2-3kg in just over 2 months. It's exactly the kind of weight gain I'm looking for.

Had a bit of a relaxed christmas and went snowboarding for a week so training and macro's suffered, as such I'm still eating the same macro's as prior to christmas to see myself stabilise a bit before I increase again.

Training days:

225g protein
340g carbs
60g fat

Sorry for the absence, I work incredibly long/busy days and I work weekends. As such, keeping this log updated is hard, but I do stalk the place from time to time. Just more of a lurker than a poster
 
Update:

Training days:
Protein: 225
Carbs: 360
Fat: 60

Non-training days:
Protein: 225
Carbs: 320
Fat: 60

Refeed:
Protein: 210
Carbs 460
Fat: 60

Bodyweight: 77.5kg average this week.

Lifting:
Benched 140 touch and go
130 paused for a double

Squat: 150 for 3 x 3
180 for single

Deads: 170 for 3 x 5 (reset each rep)

Not sure about weight training goals, I'd like to base them off my old maxes. So I'd like 140kg for 5 paused on bench, 180 for 5 on squats and 220 for 3 on deads. BUT if I stay 'lean' bulking like this it's unlikely.

At the moment I'm just focusing on building muscle and not bothered about weights, I need in the next few weeks to see if I decide to stay lean and cut at 82/83. Or if I'll go all out for strength.

My training partner is currently being coached by Dan Greene, so seeing him put up some crazy progress and lifts is making me think I should switch to strength training.

Got a few weeks to decide anyways. Will get some pics up this week sometime if I can bring myself to ignore how much worse I look haha. The stage in between being lean and being 'big' (relative haha) is the worst.
 
Syla5 said:
As in powerlifter Dan Green? The chap who holds a number of world records at the moment? If so where are you based?
Click to expand...

Yup that's the guy!

He gets trained online though. Like bodybuilding coaches haha. Except instead of sending photo's he sends his log (all his lifts detailed/how he felt in the week etc) and video's of all his pr's/occasional work sets.

He gets a workout programme each week (detailing exact weights to be used on each exercise ie:

Monday: Deadlift off floor 3 x 140kg, 2 x 160kg
deadlift off 4 inch blocks: 2 x 200kg

etc (made that up of course)

and he also gets tips and advice on his form from his video's.

He's also is a member of his private facebook group with his other athletes, where they post up video's etc to talk about and share info. He's been with him 10 weeks and had most of his lifts go up quite a bit so I think he paid for another 10 weeks now.

And we're not based anywhere near Dan haha
 
Deadlifted Friday and pulled 220kg off low blocks 2-3 inches off floor I think.

Pleased with that, heaviest I've ever done weighing 77kg.
 
One year later and I'm rubbish!

I've been coasting for the past year. With work I've been training once or twice a week, just doing upper/lower alternating.

I expected to be a beast by now but instead I've just been spinning my wheels if not getting worse!! :(

Last week I started training properly (although this week has already been rubbish.)

Monday:
Bench press
Warmups
140kg x 3
140 x 3
120 x 5
100 x 8

Incline Flies:
20kg x 10
20 x 10

Klokov Press:
50 x 6
50 x 6
50 x 6

Bent over DB rows
36 x 6
36 x 6
36 x 6

Pull ups
bodyweight for 10
bw x 8
bw x 5

Some arms







Tuesday: Lower

Squats:
warmups
140 x 8
140 x 8
100 x 10

Deadlifts
warmups
170 x 8

Leg press
" x 25
" x 25
" x 25

Calf raises in leg press machine
5 sets of 25 reps




And that's it for my crap first few days! Going to try and motivate myself using this thread to start hitting it hard again. I increased macro's and 'worked hard' for a few months and now the past year I've sat at the same weight (roughly 88kg and fat). I'll get up a pic or two later so you can see how much I suck!

The aim is to continue bulking till around Christmas time, and then spend 5/6 months cutting and end up same leanness as the top pic but a few kg heavier. If I manage that I'll be happy! I don't think I've set myself back by TOO much. Just not moved forward!

Laters all!

Edit: Just thought I'd add a tiny bit of backstory. I've always trained in the only 'hardcore' gym here but their opening hours are so bad that I've been unable to go. My girlfriend has just started training again at some health club place and wanted me to join her, so I thought having someone to make me go (and a gym with much better opening hours including weekends) would motivate me to start progressing again. So I've begun my journey again and I'm hoping to make some great progress. I was around 75kg in that first pic at the top and I'm hoping to maybe be 78kg in the next cut. I'd love to be 80kg but I can't really see that happening. But sucky as I'm 25 now and I always had this idea in mind of my goal by 25, a goal I've had since I was like 19/20. And yet here we are at 25 and I'm not anywhere close to what I wanted to look like/be strength wise. So it's back to the drawing board for now and just doing an old programme I found on my pc from years ago. Wish me luck! :D
 
Last edited:
Yesterday was squat day.

Box Squats:
Bar x 10
60 x 10
100 x 5
130 x 5
140 x 6
140 x 5

Leg Press
2 x 8

Hack Squats
100 x 8
100 x 8

Leg Curls
2 x 8

Stiff Legs DB's
40's for 2 x 8

Calves
Load of Calf raises in leg press as it's a new gym and I can't see any other calf machines... :(
 
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