BOR = Bent Over Row
SP = Standing Press
SBC = Straight Bar Curls
SBS = Straight Bar Shrugs
CGB =Close Grip Bench
I always take a minimum 3 min(maximum 5 min) break between sets, so 5x5 sqauts takes me at least 20 minutes if 5 sqauts take me one minute to do.
1 kg = 2.20462 pounds
Pink text = Editors notes
If there are sudden jumps in weight, it means I'm experimenting with the exercise
___________________________________________________________________________________________________________
Week 1 - Monday, 22, 2 ##at this time I weigh 80kg and am 6 foot##
Squat 5x5 17.5kg
Bench 5x5 32kg
BOR 5x5 20kg
SBS 3x8 15kg
SBC 3x8 17.5kg
Week 1 - Wednesday 24, 2
Squat 5x5 27.5kg
SP 5x5 20kg
BOR 5x5 12.5kg
CGB 3x8 25kg
SBC 3x8 17.5kg
Week 1 - Friday 26, 2
Squat 5x5 15kg
Bench 5x5 30kg
BOR 5x5 20kg
SBS 3x8 16kg
SBC 3x8 17.5kg
_______________________________________________________________________________________________________
Week 2 - Monday 29, 2
sickness
Week 2 - Wednesday 2, 3
SP 5x5 20kg
BOR 5x5 20kg
SBS 3x8 20kg
SBC 3x8 15kg
Week 2 - Friday 4, 3
Squat 5x5 15kg
Bench 5x5 30kg
BOR 5x5 22.5kg
SBS 3x8 25kg
SBC 3x8 17.5kg
_______________________________________________________________________________________________________
Skip to Monday 6, 6
_______________________________________________________________________________________________________
Week 15 - Monday 6, 6 ##at this time I weigh in 90kg and am now techninally obese, man boobs and a disgusting gut##
Bench 4x6 44kg
SBS 3x8 30kg
Reverse Rows(behind the back shrugs) 3x8 16kg
SBC 5x5 25kg
Week 15 - Wednesday 8, 6
CGB 3x8 42kg
SP 5x5 10kg
Chin up negatives 12 reps ##3 min break between each rep##
SBC 3x8 25kg
Week 15 - Friday 10, 6
Bench 5x8 44kg
SBS 3x8 40kg
Reverse Rows 3x8 18kg
Chin up negatives 20 reps ##3 min break between each rep ##reached limit at 13 reps##
______________________________________________________________________________________________________
Week 16 - Monday 13, 6
Squat 5x5 20kg
CGB 3x8 44kg
SP 5x5 14kg
Chin up negatives 5 reps ##3 min break between each rep##
T-Bar row with towel 5x5 20kg
Week 16 - Wednesday 15, 6
Bench 5x5 46kg
SBS 3x8 44kg
Farmers walk
Reverse row 3x10 20kg
Chin up Negatives 5 reps ##3 min break between each rep##
Week 16 - Friday 17, 6
Bench 5x6 46kg
SP 5x5 20kg
Chin up negatives 5 reps
T-Bar row 5x5 25kg
___________________________________________________________________________________________________
I'm pretty ashamed of myself, this progress is rubbish and my body looks terrible. I'm going to start incorporating jogging + sprinting. I'll now be living at a caloric defecit. I can't stand being fat, it's disgusting.
Plan for week 18 is this:
___________________________________________________________________________________________________
Week 18 - Monday 27, 6
Squat 5x5 20kg (pause reps)
Bench 5x5 44kg (pause reps)
SBS 3x8 30kg (pause reps)
Chin up 1 rep + 1 chin up failure(pull till failure)
T-Bar Row with towel 3x5 20kg (pause reps)
Week 18 - Wednesday 29, 6
CGB 3x8 40kg (pause reps)
SP 3x5 20kg (pause reps)
Chin up 1 rep + Chin up 1 rep negative
Jogging at evolutionary pace 3 minutes, sprinting for 10 seconds. Go home. ##I'll be adding 2 seconds to the sprint every time, and I'll be adding 30 seconds to the jogging every time##
Week 18 - Friday 1, 7
Squat 5x5 22kg (pause reps)
Bench 5x5 46kg (pause reps)
SBS 3x8 32kg (pause reps)
Chin up 1 rep + 1 chin up failure(pull till failure)
T-Bar Row with towel 3x5 22kg (pause reps)
SP = Standing Press
SBC = Straight Bar Curls
SBS = Straight Bar Shrugs
CGB =Close Grip Bench
I always take a minimum 3 min(maximum 5 min) break between sets, so 5x5 sqauts takes me at least 20 minutes if 5 sqauts take me one minute to do.
1 kg = 2.20462 pounds
Pink text = Editors notes
If there are sudden jumps in weight, it means I'm experimenting with the exercise
___________________________________________________________________________________________________________
Week 1 - Monday, 22, 2 ##at this time I weigh 80kg and am 6 foot##
Squat 5x5 17.5kg
Bench 5x5 32kg
BOR 5x5 20kg
SBS 3x8 15kg
SBC 3x8 17.5kg
Week 1 - Wednesday 24, 2
Squat 5x5 27.5kg
SP 5x5 20kg
BOR 5x5 12.5kg
CGB 3x8 25kg
SBC 3x8 17.5kg
Week 1 - Friday 26, 2
Squat 5x5 15kg
Bench 5x5 30kg
BOR 5x5 20kg
SBS 3x8 16kg
SBC 3x8 17.5kg
_______________________________________________________________________________________________________
Week 2 - Monday 29, 2
sickness
Week 2 - Wednesday 2, 3
SP 5x5 20kg
BOR 5x5 20kg
SBS 3x8 20kg
SBC 3x8 15kg
Week 2 - Friday 4, 3
Squat 5x5 15kg
Bench 5x5 30kg
BOR 5x5 22.5kg
SBS 3x8 25kg
SBC 3x8 17.5kg
_______________________________________________________________________________________________________
Skip to Monday 6, 6
_______________________________________________________________________________________________________
Week 15 - Monday 6, 6 ##at this time I weigh in 90kg and am now techninally obese, man boobs and a disgusting gut##
Bench 4x6 44kg
SBS 3x8 30kg
Reverse Rows(behind the back shrugs) 3x8 16kg
SBC 5x5 25kg
Week 15 - Wednesday 8, 6
CGB 3x8 42kg
SP 5x5 10kg
Chin up negatives 12 reps ##3 min break between each rep##
SBC 3x8 25kg
Week 15 - Friday 10, 6
Bench 5x8 44kg
SBS 3x8 40kg
Reverse Rows 3x8 18kg
Chin up negatives 20 reps ##3 min break between each rep ##reached limit at 13 reps##
______________________________________________________________________________________________________
Week 16 - Monday 13, 6
Squat 5x5 20kg
CGB 3x8 44kg
SP 5x5 14kg
Chin up negatives 5 reps ##3 min break between each rep##
T-Bar row with towel 5x5 20kg
Week 16 - Wednesday 15, 6
Bench 5x5 46kg
SBS 3x8 44kg
Farmers walk
Reverse row 3x10 20kg
Chin up Negatives 5 reps ##3 min break between each rep##
Week 16 - Friday 17, 6
Bench 5x6 46kg
SP 5x5 20kg
Chin up negatives 5 reps
T-Bar row 5x5 25kg
___________________________________________________________________________________________________
I'm pretty ashamed of myself, this progress is rubbish and my body looks terrible. I'm going to start incorporating jogging + sprinting. I'll now be living at a caloric defecit. I can't stand being fat, it's disgusting.
Plan for week 18 is this:
___________________________________________________________________________________________________
Week 18 - Monday 27, 6
Squat 5x5 20kg (pause reps)
Bench 5x5 44kg (pause reps)
SBS 3x8 30kg (pause reps)
Chin up 1 rep + 1 chin up failure(pull till failure)
T-Bar Row with towel 3x5 20kg (pause reps)
Week 18 - Wednesday 29, 6
CGB 3x8 40kg (pause reps)
SP 3x5 20kg (pause reps)
Chin up 1 rep + Chin up 1 rep negative
Jogging at evolutionary pace 3 minutes, sprinting for 10 seconds. Go home. ##I'll be adding 2 seconds to the sprint every time, and I'll be adding 30 seconds to the jogging every time##
Week 18 - Friday 1, 7
Squat 5x5 22kg (pause reps)
Bench 5x5 46kg (pause reps)
SBS 3x8 32kg (pause reps)
Chin up 1 rep + 1 chin up failure(pull till failure)
T-Bar Row with towel 3x5 22kg (pause reps)
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