This is an opinion website that offers information of a general nature and none of the opinions should be construed as advice. Nothing contained within the site is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to Good Looking Loser. Nothing stated shall be construed to serve as a replacement for competent advice from professionals.
Affiliate Disclosure: At absolutely no expense to you, if you make a purchase, we may receive commissions from some links on this website. That is how our community supports itself. I don't recommend anything that I have not used personally or believe in. Thanks!
New all time personal squatting record today - it's only 5kg above my previous wide-stance lift, but it's not bad progress for just under a fortnight. I had a slight improvement in my incline bench press and in my lat pull downs, so I know I can push myself harder on those in a week's time.
Warm up Watt bike - 3 minutes Stationary lunges - 50 with two 6kg kettlebells
Front squat with belt
20x10 + 30x10 + 40x5 + 50x5 + 60x3 + 70x3 + 75x3 + 80x1 + 80x1 + 82.5x1 + (85x1 ??)
Deadlift with belt
30x10 + 40x10 + 60x5 + 70x5 + 80x5 + 90x3 + 100x3 + 105x3
Superset GHD - 3 sets of 10, 10, 10 Weighted crunches - 3 sets of 30 with 10, 15, 15
Cardio - 1km swimming
I was so sure I was going to set a front squat PB today. Last time I did front squats with a belt, I hit 80kg, but since then I've managed 82.5kg without a belt. I think I warmed up a bit too quickly today and jumped straight from 80kg to 85kg, which I failed. I went back again and did 80kg and 82.5kg before trying 85kg again.
I got the weight up, but my arm form deteriorated hugely at the top, to the point where my left elbow was pointing straight down instead of forwards. I'm unsure whether to count this one or not. In any case, I'll have more opportunities to increase my front squat later. I'm worried I injured my elbow or wrist, though, and I keep getting sharp spasms of pain in my forearm.
On the plus side, my knees are feeling a lot better than they were a week ago. I've just got to keep looking after them.
Deadlifts were good today, and I increased my 3-rep max by 5kg on last week.
I weighed 73.8kg at the start of my workout - I've been gaining weight really quickly recently, and I'm starting to notice my face looking slightly less good. I'm just trying to eat to fuel my workouts, but maybe I need to go back into a calorific deficit for a while.
Imo you need chest, back, delts, arms more so than legs. If you want to do this for some challenge or something by all means... but start focusing on aesthetics more-so than "squats" your legs are already too big IMO.
I don't understand the reasoning behind doing a program like this. No time for recovery when squatting this frequently and your weight increases are slower than what you could achieve by only squatting 3X/week and allowing your body proper time for recovery so you can increase the weight steadily from session to session.
In fact in some cases the weight is going down. Not an efficient use of your time in the gym.
The most recent pictures I've posted are already fairly old. My upper body has never looked as good as it's looking at the moment. I think that makes sense - my squatting is all fairly low volume, so my legs aren't getting that much bigger, while my upper-body work is much higher volume and is contributing to increased muscle mass up there.
You're right, though - I'm really doing this as a challenge. I've already made plans for what I'm going to do next - probably a lot more bodyweight work and focusing on my chest, which is my weakest area at the moment.
Obviously there's no recovery time in the program, but it hasn't stopped me putting more weight on to the bar every single time. There are 11 different squat variations in the programme, and some are harder than others, so it's natural that the weight should go down sometimes.
The weights I'm lifting aren't that heavy compared to what most guys would lift in the gym and the volume of squatting is so low that I'm not super tired after each day. It's not a routine that I'm going to be doing permanently, but it's fun and it's nice for me to be able to push up my max lifts like this.
Since starting this programme, I have:
Learned to do front squats properly
Learned how to use a powerlifting belt
Improved my form on various exercises
Learned a lot more about my body's limits and needs
Pushed my max lifts up by at least 5kg in a fortnight on all squatting variations
Increased my bench press
Put on a fair bit of lean mass
Learned lots of new techniques and exercises for working out my upper body
Become more productive
As I said to FS-Ronin, it's more of a fun challenge for me to keep things exciting, and I won't be squatting nearly as frequently once the 30 days are over, but I've been surprised at all the benefits it's brought me so far.
Triset Incline dumbbell press - 3 sets of 12 with 45, 40, 30 Press ups - 3 sets of 20 Dumbbell flies - 3 sets of 20 with 16, 12, 12
It's not often that I hit a higher weight on bench press than I do on squats, but these were no ordinary squats. Front squats with a 10-second pause at the bottom are the most painful and hardest squat variation that I have ever done seriously (possibly overheads would be worse). The worst bit was in the warm-up sets, by about the 7th or 8th rep - my lats were burning from supporting the bar for well over a minute straight.
Worse was to come with the GHD/lunge superset. I really hate this part of the programme, but I know it gives my hamstrings an excellent workout. I'll be doing it again tomorrow and the day after, so I'd better get used to it.
On to the bench! I'd never tried to max out on bench press before, and I was hoping I'd hit 67.5kg or maybe 70kg. I was nervous before I tried the 70kg lift so I asked the dude who was benching next to me to spot me for a rep. Turned out, I didn't need him and the press felt easy enough that I was confident I could lift 72.5kg, which I did. I tried again with 75 but my spotter had to help me get that one up.
A few weeks ago, I set myself the goal of bench pressing my own bodyweight. I almost managed it today, which makes me think that perhaps the goal wasn't ambitious enough. My new goals are:
In any case, I'm stoked that I was able to lift this weight today and I hope to see more bench press progress in the future!
I increased my weights on my supplementary chest exercises too, so it was a good training session today.
I weighed 73.2kg at the start of my workout. and 72.8kg at the end - I probably could have benched that if I'd gone for the exact amount, but I prefer to use multiples of 2.5kg.
More fun today doing rack pulls and squatting in full gear. New PBs on the close-stance squat and the rack pull, though not by a huge amount. Knee wraps were a bit tough on my knees, so I'm doing a lot of icing today.
I weighed 72.9kg at the start of the workout and 72.2kg at the end - I always seem to lose a lot of weight in these back workouts. Staying lean for now.
Triset Dumbbell shrugs - 3 sets of 60x12 Rear-delt fly - 3 sets of 12x20, 10x20, 6x20 Lateral raise - 3 sets of 14x20, (14x10 + 12x10), 10x20
The last shoulder workout of the programme. After my bench-press success on Monday, I was hoping to push-press a bit more than I did today, but it wasn't happening. I increased the weight too much and didn't even hit my target reps on my second set. Nonetheless, 55kg is a new personal record for a weight lifted over my head.
Front-to-back squats were good, as usual. I even hit 85kg on the last set, which is a personal best for the front squat (I managed 85kg on Saturday, but with bad form. This was the first time I lifted it with good form.) Hypertrophy work was good for my shoulder size, and I'm glad I don't have to do the GHD/lunge supersets again till Monday!
The GoodLookingLoser.com forum offers visitors the ability to exchange information and thoughts. Nothing contained within GoodLookingLoser.com forum is the advice, opinion or otherwise the view of any host, owner, server or other provider of services to GoodLookingLoser.com or of Goodlookingloser.com itself. Nothing stated shall be construed to serve as a replacement for competent advice from professionals. Visitors are to make their own independent inquiries before acting on any information contained within the website forum.
I didn't think the "Get Hung" guide would have girls eyeing my bulge. It did.
I didn't think that your exercise and diet advice would have girls checking me out. It did.
I DEFINITELY didn't think that your hair-loss prevention would fix my hairline. Not in a billion years. It mother fucking did. You saved me a crazy amount of time, a ton of money, unnecessary pain, and destroyed my #1 source of anxiety. DESTROYED IT.
Kratom is next!
To anyone reading this, follow through, read this material, APPLY this material, and enjoy life.