The Road to Gains

Kris_90 · 4 Jan 2020 at 17:32

I'm getting back to training consistently again. I'm concentrating on my diet, I've tried fasting in the past however this hasn't worked as kept binge eating. Smaller portions, 200g of protein and 2,400 kcals per day to start this cut.

With regards to training, 6 days per week in the gym with less volume than I was doing previously. I'm concentrating on quality sets instead of as many sets as possible.

Old log

Saturday

BOR
80kg 5
92.5kg 5/5/5/5

Hammer Strength Lat Pulldown
125kg 5/5/5/5

Lat Pulldown
65kg 8/8
70kg 8/7

Lat pulldown felt very strong today.

Kris_90 · 5 Jan 2020 at 16:02

Sunday

Hammer Strength Leg Press
200kg 10/10/10/10

Laying Hamstring Curls
40kg 8/8.8

Weighted DB Lunges
12kg 10/12/12/12

Hammer Strength Rear Kick
82.5kg 8/8/8/8

Strict Press
45kg 5/5/5/5/5

Shoulder Press
80kg 5/5
60kg 9

DB Lat Raises
10kg 11/11/11

Kris_90 · 7 Jan 2020 at 18:43

Tuesday

DB Bench Press
30kg 5
36kg 5/5/4

Incline DB Bench Press
28kg 6/6/6

Mid Pec Flyes
12.5kg 12/12/12

High Pec Flyes
15kg 12/12/12

Tricep Pushdown
27.5kg 10/10/10/10

Facepulls
15kg 12/12/12

Kris_90 · 8 Jan 2020 at 20:26

Wednesday

BOR
80kg 10/10/10/8

Hammer Strength Lat Pulldown
95kg 9/9/9/9

Lat Pulldown
55kg 12/12/12/10

Lack of sleep and working too many hours resulted in the session being a struggle but the sets I did were quality.

Kris_90 · 19 Jan 2020 at 10:13

Friday - 4km run.

Saturday

DB Bench Press
30kg 5
34kg 5/5/5

Incline DB Bench Press
28kg 6/6/6

Mid Pec Flyes
12.5kg 12/12/12

High Pec Flyes
15kg 10/10/10

Tricep Pushdown
27.5kg 10
30kg 10/10/8

Facepulls
15kg 12/12/12

Incline Push ups
BW 10/9/10

I'm switching my focus on chest day from weight to MMC. The side of pecs are sore this morning which I've never felt before so I assume it made a difference.

Kris_90 · 19 Jan 2020 at 14:37

Sunday

Hammer Strength Leg Press
160kg 12
200kg 11/11/11/11

RDLs
60kg 9/9/9

DB Lunges
14kg 12/12/12/12

Standing Calf Raises
40kg 13
60kg 10/10/10/10

Strict Press
40kg 10/10/7/7

Hammer Strength Shoulder Press
60kg 9/9/8
40kg 10/7

DB Lat Raises
7kg 15/15/15

Kris_90 · 20 Jan 2020 at 19:27

Monday

BOR
80kg 12/12
90kg 6
95kg 5
100kg 3 - PB

Hammer Strength Lat Pulldown
125kg 5/5/5/5

Lat Pulldown
65kg 8
70kg 8
75kg 8 - PB

70kg 8
65kg 8

Another awesome back session. This lower volume work is working, two PB's earlier.

Kris_90 · 25 Jan 2020 at 11:10

Friday 4km run.

Chest later.

Kris_90 · 25 Jan 2020 at 19:24

Saturday

Hammer Strength Wide Chest Press
62.5kg 12
82.5kg 8/8
92.5kg 5/5

Hammer Strength Incline Chest Press
60kg 7/7/6
40kg 8

Push Ups ss w/ Ab Rollouts
BW 9/9/9 / 8/8/8

Mid Pec Flyes
12.5kg 8/9/9

High Pec Flyes
15kg 10/10/10

Tricep Pushdown
30kg 10/10/10/10/10

Overhead DB Tricep Press
22kg 8/8/8/8

Kris_90 · 26 Jan 2020 at 16:10

Sunday

Hammer Strength Leg Press
202.5kg 10/10/10/10/10

Laying Hamstring Curls
40kg 9/9/9

Weighted DB Lunges
16kg 12/12/12/12

Hammer Strength Rear Kick
85kg 8/8/8/8

Strict Press
47.5kg 5/5/5/5/5

Shoulder Press
80kg 5
60kg 9/9
40kg 12 (dropset)

DB Lat Raises
8kg 15/15/15/15

Kris_90 · 27 Jan 2020 at 18:55

Monday

BOR
82.5kg 10/9/9/9/7

Hammer Strength Lat Pulldown
110kg 8/8/8/8

Lat Pulldown
70kg 8/8
65kg 8/7

Felt tired wasn't going to go to the gym but went anyway and it was ok.

Kris_90 · 7 Feb 2020 at 16:02

Thursday

BOR
80kg 10/10/8/8/8

Hammer Strength Lat Pulldown
120kg 5/5/5/5

Cable Rows
45kg 8/8/8 - short rest time
55kg 8

I only had 35 mins so it was better than nothing.

Friday - 3km run.

Kris_90 · 11 Feb 2020 at 21:52

Monday - 3km run.

Tuesday
BOR
80kg 8
90kg 5/5/5/5

Close Grip Lat Pulldown
60kg 8
70kg 8/8/8/8

Lat Pulldown
70kg 8/8
65kg 8/8

Kris_90 · 16 Feb 2020 at 12:03

Friday - 3km run.

Saturday

DB Bench Press
32kg 6/6/6/6/6

Incline DB Bench Press
26kg 8/8/7

Mid Pec Flyes
12.5kg 12
15kg 10/10

High Pec Flyes
15kg 11/11/11

Tricep Pushdown
30kg 10/10//10/10/10

Facepulls
15kg 12/12/12

Kris_90 · 16 Feb 2020 at 15:50

Sunday

Hammer Strength Leg Press
205kg 10/10/10
160kg 14

RDLs
60kg 8/8/8/8

DB Lunges
16kg 12/12/12/12

Standing Calf Raises
40kg 12
62.5kg 12/12/12/12/12

Strict Press
50kg 5/5/5
40kg 8/8

Hammer Strength Shoulder Press
80kg 3
60kg 9/9/8

DB Lat Raises
8kg 14/14/14/14

Kris_90 · 17 Feb 2020 at 22:46

Monday

BOR
82.5kg 8
90kg 5/5
95kg 5/5

Hammer Strength Lat Pulldown
125kg 5/5
130kg 5/5

Close Grip Lat Pulldown
70kg 8/8

Lat Pulldown
70kg 8/8

Kris_90 · 23 Feb 2020 at 09:09

Wednesday

Hammer Strength Leg Press
207.5kg 10/10/10/10

RDLs
62.5kg 8/8/8/8

DB Lunges
16kg 12/12/12/12

Thursday - 3km run

Friday

Pull ups
BW 6/6/6/5

Hammer Strength Lat Pulldown
120kg 5/5/5

Close Grip Lat Pulldown
70kg 8/8

Lat Pulldown
70kg 8/8

Saturday

DB Bench Press
30kg 6
34kg 6/6/5/4

Hammer Strength Wide Chest Press
62.5kg 12
90kg 8/8
80kg 8

Mid Pec Flyes
15kg 10/10/9

High Pec Flyes
15kg 10/10/10

Tricep Pushdown
30kg 10
32.5kg 10/10/10/8

Kris_90 · 23 Feb 2020 at 17:42

Sunday

Hammer Strength Leg Press
210kg 10/10/10/10

Laying Hamstring Curls
40kg 9/9/9/8

Weighted DB Lunges
18kg 12/12/12/12

Hammer Strength Rear Kick
85kg 8/8/8/8

Strict Press
52.5kg 3/1
40kg 8/8

Cable Shoulder Press (w/ dropset)
30kg 8
35kg 8/8/8
30kg 5
25kg 4
20kg 6

I think I'm going to switch to a 5 day split as I can't consistently train 6 days per week. I'll run on my 2 rest days.

Kris_90 · 24 Feb 2020 at 16:51

Monday

BOR
82.5kg 5
92.5kg 5/5/5/5

Hammer Strength Lat Pulldown
130kg 6/6/5/5

Close Grip Lat Pulldown
70kg 8/8

Lat Pulldown (w/ dropset)
70kg 8/8
60kg 4
50kg 4
40kg 8
30kg 13

Face pulls
17.5kg 12/12/12

I've lost 6 lbs since 1st Jan but I've got stronger - this has never happened to me before

Kris_90 · 29 Feb 2020 at 16:48

DB Bench Press
30kg 6
34kg 6/6/6/5

Incline DB Bench Press
26kg 6/6/6

Mid Pec Flyes
15kg 10/10/9

High Pec Flyes
15kg 12/12/12/10
12.5kg 13/13

Tricep Pushdown
32.5kg 10/10/10/9/8