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I had planned out a workout program for myself for this time around, but I was looking around the forum and I found my gym log from 2016. I think I will do the program I was doing from then. If my body responded so well to that, there's no point in changing it. There's a before picture in the very first post that I never removed. In that photo, I weighed the same as I do now, but god, I look so much leaner there. My lifts are incredible at that weight, it says bench press: 215lbs x 7. I remember taking that picture, and at the time, I was very disappointed with how I looked then, I even commented on how I thought I looked bloated. But looking back at it, I'd kill to have those stats. I guess as my goal, I want to have the lifting stats that I had then near the end of that journal.
one arm dumbell tricep extensions:
hanging leg raises:
Today was sort of a benchmarking day for me. I wanted to see what my lifts were for my main compound movements. I will structure my workout program based off of the fact that 185lbs is my new 5 rep max on bench press, and I'll treat 165lbs on squat as my 5 rep max.
I will try to fit in one more full body workout before the week ends, just so that I don't get too sore or lose too much conditioning for when I officially start my bulk
First official workout for this bulk.
Upper Body Heavy Day:
95lbs 1x5 (this should have been 3x5, but it was too heavy, I barely finished this set)
Dumbell Tricep Extensions
Lat Pull Down machine
90lbs (each side) 3x5
I will finish this week attempting all my workouts with the weights I planned. Midway through my workout, it became apparent that I need to adjust some of the weight I use for next weeks workouts. Today, I used too little wight on some exercises and too much on others.
Standing calf raises:
???lbs 3x10 (forgot to record the weight)
I felt really stiff today while doing my squats. It's been a while. It was a shorter workout, and I used relatively light weight today since I hadn't been squatting consistently during my cut. I'll increase the number of sets or the amount of weight I use for next week.
Oh man, I was exhausted at the end of the workout. I'm considering moving one of the sets to a different day because damn, that was long. I've been eating between 2100-2300 calories and about 130g protein this past week. I will do 6 week progress pics: anything less than 4 weeks isn't enough time to notice differences.
I think I should have gone a bit heavier today, or done more reps in some of the lifts, however, I don't want to do too much and not be recovered enough on my next leg day since I'm aiming to hit each muscle group 2x a week. Next week though, I'll aim for 10 reps for each set of squats and deadlifts.
This concludes my first week of lifting. I'll make modifications to my workout going into next week. This week I ate an average of about 2200 Cal/day. Next week I'll bump up to 2300/day.
Comment: Weights used felt way too light
comment: weight felt just perfect, not too hard, not too light.
90lbs 2 x 1
80lbs 3 x 4
comment: weight felt a bit too heavy to work with, would have preferred 85lbs and 75lbs, but unavailable
Dumbell Tricep Extensions
comment: weight felt way too light
I felt underwhelmed today with my workout. And I KNEW I forgot something... I didn't do my shrugs. It's alright, I'll do shrugs this week on leg days. Last week, I used 10lbs less on bench press for all sets and I didn't think I would hit all my sets, I was bummed out after that workout. This week I added 10lbs, and I felt I could have probably done +2-3 reps on every set. Muscle memory in action. I increased the weight on all my exercises but the workout felt too easy overall. I'll take that into consideration for next week and the remaining workout days this week.
comment: felt about right
comment: felt light, I don't plan on increasing deadlift weight too much
50lbs, 55lbs, 60lbs, 65lbs,70lbs 5x10
Seated Calf Raises
Hanging Leg Raises
Most of the weight I used today felt fairly challenging. I think I'm progressing nicely. I'll increase the weight on my main compound lifts by 10lbs/week for the next 2-3 weeks, thereafter, I'll increase by 5lbs/week, then when I start leveling out, I'll aim for +5lbs/2 weeks. I'm feeling excited to get back to the gym.
@Roger, I might actually be overeating. I eat pretty much the same thing every day, so counting my calories is getting easier and easier despite having slight deviations from my diet, I should be able to hit my target calories with more accuracy and with less efforts into my third week.
At the end of my cut, I was 147lbs. After my 1 week maintenance, I was 148lbs, so going by a starting weight of 148lbs, I'm up 4lbs in 2 weeks. Granted, some of the weight gain is water weight, glycogen, and GI tract junk. Still, I think I'll hold the calories for next week at 2300. I'll hold until I plateau then I'll increase to 2400 cal/day. Given the weight gain so far, my measurements were: arms 14'' and waist ~29.7''. Regardless, I think I'll bulk up to about 162, then do a 4 week mini-cut.
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I didn't think that your exercise and diet advice would have girls checking me out. It did.
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Kratom is next!
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