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Chapter LXV: Weekend workout
Couldn't quite manage the increases for bench and squat. Straight bar actually seemed to decrease a bit (-3 reps), but it might be slightly more challenging on workout A. Aside from that, progress all around. Pushed it hard.
Workout A
Bench press 3x5, 1x4 52.5kg
Squats 3x5, 1x3 80kg, 1x5 60kg
Bent over row 5x5 60kg
Barbell shrugs 3x8 70kg
Straight bar 8,5,3 27.5kg
Calf raises 3x8 42.5kg
Skullcrushers 3x10 22.5kg
Hyperextensions 2x15 15kg
Cable crunches 3x15 36kgCouldn't quite manage the increases for bench and squat. Straight bar actually seemed to decrease a bit (-3 reps), but it might be slightly more challenging on workout A. Aside from that, progress all around. Pushed it hard.
Chapter LXVI: The mirror is kind to me
Got the squats in this time. Completed all reps but form wasn't so good near the end, so will repeat next workout to stay on top of it. Improved on all lifts.
Another +1kg gain this week. Should try to lessen it but fat gain isn't particularly noticeable yet. What is noticeable is muscle curvature I didn't have before on calves, thighs, forearms. It's all so firm.
At this rate it will take me 2-3 months to reach 85kg at which point I'll cut. At current rates I'd be lifting approximately 100kg squat and 70kg bench (though I imagine in reality progress won't be that linear).
Workout B
Squats 5x5 80kg
Deadlift 1x5 92.5kg
Military press 2x5, 1x3 40kg, 2x4 37.5kg
Bent over row (-10%) 5x5 55kg
Straight bar 8,8,5 27.5kg
Bar hold 3x10s 92.5kg
Close grip bench press 3x8 35kg
Cable crunches 3x17 36kg
Bodyweight 76kg +1.2kg
Got the squats in this time. Completed all reps but form wasn't so good near the end, so will repeat next workout to stay on top of it. Improved on all lifts.
Another +1kg gain this week. Should try to lessen it but fat gain isn't particularly noticeable yet. What is noticeable is muscle curvature I didn't have before on calves, thighs, forearms. It's all so firm.
At this rate it will take me 2-3 months to reach 85kg at which point I'll cut. At current rates I'd be lifting approximately 100kg squat and 70kg bench (though I imagine in reality progress won't be that linear).
Chapter LXVII: Switched to ab machine
Manage to increase the whole 2.5kg on squats this time. Everything improving. I hit the maximum weights on the cable machines and I noticed there was another ab machine for adding resistance to crunch movements. It targets the whole ab area so I had a go at setting 70, which seemed tough but unsure of the unit.
Workout A
Bench press 5x5 52.5kg +6 reps
Squats 5x5 82.5kg +2.5kg
Bent over row 5x5 62.5kg +2.5kg
Barbell shrugs 3x8 70kg +5kg
Straight bar 8,8,7 27.5kg +3 reps
Calf raises 3x9 45kg +2.5kg
Skullcrushers 3x8 25kg +2.5kg
Hyperextensions 2x17 15kg +4 reps
Crunches 3x10 70 New machine
Manage to increase the whole 2.5kg on squats this time. Everything improving. I hit the maximum weights on the cable machines and I noticed there was another ab machine for adding resistance to crunch movements. It targets the whole ab area so I had a go at setting 70, which seemed tough but unsure of the unit.
Chapter LXVIII: Strength to strength
Another +2.5kg on the squats this time, which makes 2 in a row. Wanted to practise deadlift form some more so started at 60kg, went to 80kg, then 90kg. After 5 sessions, managed to reach 3x8 with straight bar. Increased crunch resistance on the machine by 10 - the next day and today I can feel DOMS in my abs, which means I was able to push myself harder with this machine.
Every time I hit the gym now I'm lifting heavier than I've ever lifted before. All the +'s mark PBs. I'm getting stronger and stronger.
Workout B
Squats 5x5 85kg +2.5kg
Deadlift 1x5 60kg, 1x5 80kg, 1x5 90kg
Military press 3x5 40kg, 1x4 40kg +5 reps
Bent over row (-10%) 5x5 55kg
Straight bar 3x8 27.5kg +1 rep
Bar hold 3x10s 95kg +2.5kg
Close grip bench press 3x10 35kg +6 reps
Crunches 3x10 80 +10
Another +2.5kg on the squats this time, which makes 2 in a row. Wanted to practise deadlift form some more so started at 60kg, went to 80kg, then 90kg. After 5 sessions, managed to reach 3x8 with straight bar. Increased crunch resistance on the machine by 10 - the next day and today I can feel DOMS in my abs, which means I was able to push myself harder with this machine.
Every time I hit the gym now I'm lifting heavier than I've ever lifted before. All the +'s mark PBs. I'm getting stronger and stronger.
Gonna revive this as I'm gonna get back in the gym. Haven't worked out for a couple years so starting again from scratch.
Sticking with ICF 5x5 since it gave me good results in the past. Japan really sucks for squat racks though - my gym only has 2 despite being massive and you can only use it for 20 mins. So I'm basically only gonna use it for squats and use benches or dumbbells for the other lifts.
I'll be lifting on tue/thu/sat because my gym is inexplicably closed every friday. Japan's gyms seriously suck in multiple ways like that. At least I don't have any tattoos...
I'm gonna do some low resistance cardio and stretches on rest days.
I used an EZ bar for the rows, shrugs, straight bar and calf raises. Forgot tricep extensions/skullcrushers.
Bench and squats were just right. Rows, shrugs and calf raises were too easy, straight bar was too hard to do 3x8 so settled for 3x5.
Hardest thing as always is gonna be diet. This time I'm just gonna take the hit to my wallet and import meal replacement powders cause I know from experience without them I find it basically impossible to hit my macros.
Working out in the mornings before work, which is only possible thanks to corona allowing me to work from home. I tried working out in the mornings when I still had to go to the office for 9am and I couldn't handle the unsocial early bed time.
Sticking with ICF 5x5 since it gave me good results in the past. Japan really sucks for squat racks though - my gym only has 2 despite being massive and you can only use it for 20 mins. So I'm basically only gonna use it for squats and use benches or dumbbells for the other lifts.
I'll be lifting on tue/thu/sat because my gym is inexplicably closed every friday. Japan's gyms seriously suck in multiple ways like that. At least I don't have any tattoos...
I'm gonna do some low resistance cardio and stretches on rest days.
Workout A
Bench press 5x5 30kg
Squats 5x5 40kg
Bent over row 5x5 30kg
Barbell shrugs 3x8 20kg
Straight bar 3x5 20kg
Calf raises 3x8 20kg
Hyperextensions 2x10
Cable crunches 3x10
I used an EZ bar for the rows, shrugs, straight bar and calf raises. Forgot tricep extensions/skullcrushers.
Bench and squats were just right. Rows, shrugs and calf raises were too easy, straight bar was too hard to do 3x8 so settled for 3x5.
Hardest thing as always is gonna be diet. This time I'm just gonna take the hit to my wallet and import meal replacement powders cause I know from experience without them I find it basically impossible to hit my macros.
Working out in the mornings before work, which is only possible thanks to corona allowing me to work from home. I tried working out in the mornings when I still had to go to the office for 9am and I couldn't handle the unsocial early bed time.
Good luck! Your workout routine looks so good. It will be helpful to lose weight. But I'm a beginner and want to lose weight.
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