Workout B report
Squats - 1x5 @ 40, 2m rest, 1x5 @ 45, 2m rest, 1x5 @ 50 I tried to keep going on the last set but I failed on rep 6
Backoff set - 1x6 @ 40, 15s, 1x3 @ 40, 15s, 1x3 @ 40
Stiff leg deads - 1x20 @ 35, 1x10 @ 35 I think my form was off here. Didn't feel so much of a pull on my hamstrings and there was more of a strain on my lower back. When I took a leak afterwards I was shaking from the core.
Chinups - 50 ~9 minutes
BW squats - 300 ~18 minutes
I know more precise times would help but I don't always have a clock in sight so I have to go by approximate before and after times.

Couple of diet questions
Do I need to have a side of veg with spag bol or are the mushrooms, onions and garlic inside sufficient?
Speaking of which, it's been getting a little tedious having it so much lately. Is lasagna a viable alternative? Been meaning to learn to cook that anyway.
Also the fried eggs aren't sitting too well. Is it possible to cook up a bunch of scrambled and refrigerate it for re-heating at meals or does it not work like that?

Quote: (05-06-2015 10:49 AM)Hardy Daytona Wrote:  

Workout B report
Squats - 1x5 @ 40, 2m rest, 1x5 @ 45, 2m rest, 1x5 @ 50 I tried to keep going on the last set but I failed on rep 6
Backoff set - 1x6 @ 40, 15s, 1x3 @ 40, 15s, 1x3 @ 40
Stiff leg deads - 1x20 @ 35, 1x10 @ 35 I think my form was off here. Didn't feel so much of a pull on my hamstrings and there was more of a strain on my lower back. When I took a leak afterwards I was shaking from the core.
Chinups - 50 ~9 minutes
BW squats - 300 ~18 minutes
I know more precise times would help but I don't always have a clock in sight so I have to go by approximate before and after times.

Couple of diet questions
Do I need to have a side of veg with spag bol or are the mushrooms, onions and garlic inside sufficient?
Speaking of which, it's been getting a little tedious having it so much lately. Is lasagna a viable alternative? Been meaning to learn to cook that anyway.
Also the fried eggs aren't sitting too well. Is it possible to cook up a bunch of scrambled and refrigerate it for re-heating at meals or does it not work like that?

Yes absolutely, you are not locked into any particular food or diet, it's just that those meals represent times where you are going to eat a meal comprised of real foods. So eat lasagne, grill chicken, do marinades, tapenades, sauces etc. Have it with rice, pasta, potatoes, noodles, just a big plate of veg, whatever you like. Just make sure it isn't a pie full of reconstituted god knows what, or chips out of a bag.

That's the whole point of what we are working towards here. No rules, no chicken and broccoli for every meal. Just sound, sustainable diet choices. I'd strongly recommend you pick a meat (say pork ribs), and go to the BBC food section, type in ribs, pick a recipe you like, and just make that. You could buy pork ribs, which are cheap, cover them in honey, chilli, garlic, soy sauce, 5 spice etc, roast them for 40 minutes, and have a big plate of peas with them. Whatever you like, just keep on the right track with solid food choices.

Don't worry too much about reps, or failing on a certain number of reps, or anything like that. This first month is all about understanding where you're at with your training, hopefully helping you to learn how to work hard and push yourself, and starting to make some of the dietary changes that will set you up for long term success.

The next phase of your training, which we'll start next week, will be slightly different in structure and intention. It'll still be based around the same core principles and exercises, but we'll be working more deliberately towards some very defined short and medium term goals, so expect a comprehensive post over the weekend.

What I'll need from you at the end of the week is:

Weight
Waist measurement
Arm measurement
Chest measurement
Shoulder measurement
Thigh measurement
Neck measurement

I'm grateful for your dedication, and the sincerity and trust you've shown. Hopefully you feel like you are on the right path, and that we are making positive changes here. If you don't, you should feel free to say so, because we can make changes, and ultimately I don't want to waste your time or mine.

I'll come back to your comments and give you some measurements later on.
What are my order for today?

Quote: (05-01-2015 07:55 AM)Hardy Daytona Wrote:  

Workout C report
Military press - 1x5 @ 2.5, 1m rest, 1x5 @ 7.5, 2m rest, 1x10 @ 12.5, 3m rest
Backoff set - 1x12 @ 5, 15s, 1x6 @ 5 (tried for 7 but failed) 15s, 1x4 @ 5
4m rest
Chinups - 1x11, 2m rest, 1x11, 3m rest, 1x8 I started to get the forearm lock after this so I took 5m rest but could only manage another 8 on the 4th set
Rear delt raises - 1x20 @ 16, rest pause, 1x13 @ 16
Jumping jacks - 15x34 in 14:35 I could have felt a little more pride in this if my thighs weren't screaming at me afterwards

Apologies for the delay, busy week.

Week 4 Workout C

Military press - 1 x 5@5, 1x5@10, 1x5-10@15

Back off set - rest pause AMRAP

Chinups - 6x9

Rear delt raises - 1 set rest pause

50 Burpees

Workout C report
Military press - 1x5 @ 5, 1m rest, 1x5 @ 10, 2m rest, 1x7 @ 15, 2m rest
Backoff set - 1x11 @ 5, 15s, 1x6 @ 5, 15s, 1x4 @ 5
I'm not sure but I think my form might be faltering on those. Towards the end of my sets I'm pretty sure I was thrusting my pelvis forward and arching my back.
50 chinups
Rear delt raises - 1x20 @ 16 This one was getting a little easy so I took a minute and then upped the weights before doing another set 1x15 @ 20
50 burpees in 3 minutes

Measurements
Weight - Just over 63kg
Waist - 30.5in
Arm - 10.5in bicep, 9in forearm
Chest - 36in
Shoulder - 19in
Leg - 19in thigh, 12.5in calf
Neck - 14.5in

I do feel like I'm making progress but I sometimes get a little confused. Some days you say to focus on reps and get as many done as possible but others you say to focus more on quality work. I'm not sure if that's your own discretion or part of a bigger picture I'm not quite seeing.
You remember I mentioned I was at a friend's 21st the other day? Well I saw some not-so-frequent acquaintances there who mentioned that I was looking in good shape. Apparently my chest is looking buff. (Took the opportunity to neg that my tits would be bigger than her's before long)
Oh, and I've got a date for my surgery. It's happening on Monday the 1st of June at 9:45am. Like I said, I'll be out of the game for about a week afterwards.
I think that's everything. Now I need to go out and do some food shopping.

Answer to your questions and next phase of training coming tomorrow morning first thing.

Quote: (05-09-2015 06:41 AM)Hardy Daytona Wrote:  

Workout C report
Military press - 1x5 @ 5, 1m rest, 1x5 @ 10, 2m rest, 1x7 @ 15, 2m rest
Backoff set - 1x11 @ 5, 15s, 1x6 @ 5, 15s, 1x4 @ 5
I'm not sure but I think my form might be faltering on those. Towards the end of my sets I'm pretty sure I was thrusting my pelvis forward and arching my back.
50 chinups
Rear delt raises - 1x20 @ 16 This one was getting a little easy so I took a minute and then upped the weights before doing another set 1x15 @ 20
50 burpees in 3 minutes

Measurements
Weight - Just over 63kg
Waist - 30.5in
Arm - 10.5in bicep, 9in forearm
Chest - 36in
Shoulder - 19in
Leg - 19in thigh, 12.5in calf
Neck - 14.5in

I do feel like I'm making progress but I sometimes get a little confused. Some days you say to focus on reps and get as many done as possible but others you say to focus more on quality work. I'm not sure if that's your own discretion or part of a bigger picture I'm not quite seeing.
You remember I mentioned I was at a friend's 21st the other day? Well I saw some not-so-frequent acquaintances there who mentioned that I was looking in good shape. Apparently my chest is looking buff. (Took the opportunity to neg that my tits would be bigger than her's before long)
Oh, and I've got a date for my surgery. It's happening on Monday the 1st of June at 9:45am. Like I said, I'll be out of the game for about a week afterwards.
I think that's everything. Now I need to go out and do some food shopping.

First, if you are getting congratulated on your improved appearance after 1 month, and you've put on about 1kg, whilst tightening up your diet considerably, I would say that is quite significant progress for 4 weeks.

Second, to address your question: One of the major points of the past month has been to try to demonstrate to you that there are multiple ways of making progress, and that set and rep schemes are ultimately far less important than simply working hard with quality exercises and eating a balanced (ish) diet. What you will notice is that, whilst I've sometimes had you do stricter sets and reps, and sometimes just do a certain volume, some things have remained constant - the first exercise and its loading scheme, the back off set, and the actual (relatively few) exercises I've given you to do.

The point of this is that you go to the gym with your mind focused on one thing, your core lift for the day, getting stronger in that is what matters most. Everything that follows that is just volume, just about working the muscle enough to illicit growth. Your body doesn't understand sets and reps, it understands stimulus. So whether I tell you to do 5x10 chinups, or 50 total reps in as few sets as possible, the stimulus is largely the same, and the fundamental purpose is still the same - do quality, consistent work with an exercise that gives you a good return for the time invested.

Given the timing of your surgery (you'll need to post or PM what it is, roughly, so I don't tell you to squat heavy if you've just had a hernia fixed), I think we should continue with the current template until you have the surgery, and then reassess once you're back in the game. I was going to tweak it slightly to have you do slightly more top set volume for your main lift (more sets), but there doesn't seem like much point until after your surgery, when we can reset you a bit and build you back up with some volume. This isn't a big deal, as what we have you doing is clearly working quite satisfactorily.

Keep up the good work. Can you post your current diet, as I've not heard much about it recently, and we'll see if we can't make another tweak for the next fortnight.

How are you feeling physically and mentally? Are you sore, do you have plenty of energy, are you enthusiastic about your training?

Quote: (05-04-2015 01:44 PM)Hardy Daytona Wrote:  

I've regained most of my mobility but there's still a little soreness. Unfortunately that ball suggestion wouldn't fly since the pain was centered around the unreachable part of my upper back.
Anyway, Workout A report
Bench press - 1x5 @ 35, 1m rest, 1x5 @ 37.5, 2m rest, 1x9 @ 40, 2m rest
Backoff set - 1x8 @ 35, 15s, 1x5@ 35, 15s, 1x3 @ 35
DB rows - 6x20 @ 22 Failed in the low teens on sets 2 and 3 for both sides
Rear delt raises - 1x20 @ 16, rest pause, 1x16 @ 16
60 burpees Somewhere between 4 and 5 minutes I didn't have a clock close to hand

As for meals I had to do with just a piece of fruit today for lunch since time was short and I had to get moving for a job trial.

Week 5 Workout A

Bench - [email protected], 1x5@40, [email protected]

Back off set @37.5 AMRAP rest pause

DB rows - 3x20 (each side) @ 22 again, push up past 20 reps if you can

Rear delt raises - Stick with 16, and do the rest pause style, but instead of waiting 15s, wait only 10s between sets, and do 5 sets.


25 burpees WITH A PRESSUP AND A JUMP as fast as possible.

Workout A report
Bench press - [email protected], 1m rest, 1x5@40, 2m rest, [email protected] I actually managed 7 on that last set but as I was grunting quite heavily a fellow gym goer jumped in to spot me as I was halfway through the return so I'm not counting it.
Backoff set - [email protected], 15s, [email protected], 15s, [email protected] Tried for 3 on the last set and failed
DB rows - 6x20 @ 22 Same number of reps but I didn't fail on the second set this time. Failed at rep 12 of the 3rd set
Rear delt raises - 1x20@16, 10s, 1x14@16, 10s, 1x10@16, 10s, 1x9@16, 10s, 1x9@16
25 burpees with pressup and jump - 4:30
I'd rate it about an 8. Felt a little light-headed towards the end.

I should clarify my comments - I hadn't seen said people for a few months beforehand so I doubt it would be attributed solely to the last 4 weeks of work.
Also the scales at my gym aren't digital so I can't guarantee their accuracy.

As for my diet I've switched it up a little.
Breakfast is still 2 fried eggs, 2 pieces of brown toast and coffee. I'm giving serious consideration to investing in some protein shake because I'm having to force myself to eat those eggs.
Lunch I've changed. Before it was, as you know, 2 bacon, 2 eggs some spaghetti a piece of fruit and a glass of milk. Now it's a grilled chicken fillet, some roasted parsnips and a portion of rice with sauce as well as fruit and milk.
Dinner is still pretty much alternating between spag bol with pork chops, potatoes and veg. I do need to learn to make some more dishes for that since the lack of variety is becoming monotonous.

Physically I'm in about the same place. Still a little sore with the neck but it's passing.
Mentally I'm on the rebound. Slightly more positive outlook.

I have to confess I do get a little disheartened seeing the weights of each workout increase week on week. But that's a perception issue - I need to see it as an opportunity and not a punishment. After all, I don't think I've managed to bench 42.5 before.

Aaaand I'm hurt again.
Right shoulder this time. Front deltoid I think. Same symptoms as before - fine during the workout but progressively more painful as the day went on. Getting dressed this morning wasn't any kind of fun.

I'm no doctor but if I had to take a guess I'd say it's part of the whole destroy-your-muscles-so-they-rebuild-stronger thing.
I'll keep you updated.

Quote: (05-12-2015 03:16 AM)Hardy Daytona Wrote:  

Aaaand I'm hurt again.
Right shoulder this time. Front deltoid I think. Same symptoms as before - fine during the workout but progressively more painful as the day went on. Getting dressed this morning wasn't any kind of fun.

I'm no doctor but if I had to take a guess I'd say it's part of the whole destroy-your-muscles-so-they-rebuild-stronger thing.
I'll keep you updated.

It's very difficult to tell over the internet how serious something is, and I don't honestly have any previous experience with doing this, so I don't want to lead you down the path of injury. From the sounds of the last session where you reported you were hurt, it was just a case of having DOMS, as after training on the Friday you were pretty much fine by the Monday if I remember correctly. If you don't have a history of competitive sport, you may be unfamiliar with what it feels like just to be sore from pushing yourself, and injury.

This is actually more common than you think. In the army, it is regularly the case that the guys who drop out of the more grueling tests through 'injury' simply don't recognise the difference between discomfort from soreness that can be worked through, and actual acute injury requiring rest.

Rest up today and let's see where you are tomorrow. It's legs tomorrow, so if it is still bad you can just squat and deadlift and leave the upper body stuff alone.

I don't think I've ever had an injury; and I've had and broken just about every bit of me in my time that I haven't been aware of until later in the day.

I reckon this is just major soreness too.

I'm inclined to agree with the DOMS assessment. I'm doing much better today. Still a little sore but much more mobility.
Anyway, what's today's orders?

Quote: (05-06-2015 10:49 AM)Hardy Daytona Wrote:  

Workout B report
Squats - 1x5 @ 40, 2m rest, 1x5 @ 45, 2m rest, 1x5 @ 50 I tried to keep going on the last set but I failed on rep 6
Backoff set - 1x6 @ 40, 15s, 1x3 @ 40, 15s, 1x3 @ 40
Stiff leg deads - 1x20 @ 35, 1x10 @ 35 I think my form was off here. Didn't feel so much of a pull on my hamstrings and there was more of a strain on my lower back. When I took a leak afterwards I was shaking from the core.
Chinups - 50 ~9 minutes
BW squats - 300 ~18 minutes

Week 5 workout B

Squats - 1x5@40, 1x5x45, 1x5-10@50

Backoff set - AMRAP @ 40 Rest Pause

Stiff leg deads - 2x15@35

Chinups - 3xAMRAP(3 sets to failure)

BW squats - 300 - get under 15 minutes here now. Push yourself.

Workout B report
Squats - 1x5@40, 2m rest, 1x5@45, 2:30 rest, 1x7@50, 3m rest
Backoff set - 1x6@40, 15s, 1x4@40, 15s, 1x2@40 I'm not entirely sure why but I felt the need to do an additional rep on the last set after racking. So I did.
4m rest
Stiff leg deads - 1x15@35, 1:30 rest, 1x15@35
Chinups - 1x13, 1x9, 1x7
5m rest
300 BW squats - 14:46

I feel like I embody the human contradiction right now. On one hand I feel a great sense of relief and pride at having set a new PB and completed your orders on time. On the other hand I worry about injuries and how much longer I can proceed at this rate before I break. There's some lashings of hate and appreciation mixed in there as well.

Quote: (05-13-2015 08:50 AM)Hardy Daytona Wrote:  

Workout B report
Squats - 1x5@40, 2m rest, 1x5@45, 2:30 rest, 1x7@50, 3m rest
Backoff set - 1x6@40, 15s, 1x4@40, 15s, 1x2@40 I'm not entirely sure why but I felt the need to do an additional rep on the last set after racking. So I did.
4m rest
Stiff leg deads - 1x15@35, 1:30 rest, 1x15@35
Chinups - 1x13, 1x9, 1x7
5m rest
300 BW squats - 14:46

I feel like I embody the human contradiction right now. On one hand I feel a great sense of relief and pride at having set a new PB and completed your orders on time. On the other hand I worry about injuries and how much longer I can proceed at this rate before I break. There's some lashings of hate and appreciation mixed in there as well.

Trust in the process. If you do not, you should follow a program written by someone you do trust. I will not be offended, there are many excellent coaches with proven routines on the internet, all of whom are more experienced and qualified than me to handle programming.

That said, if you look back over your log, you will see that your weights do not simply increase week on week. If you have struggled with a weight, the weight has remained the same for the next session. Every time we have done that, you have added several reps to your top set PR. You will also notice that when you have been asked to push quite hard on some things, on assistance for that workout I have simply given you a target number of reps to allow you how best to modulate intensity, or a single all out set, or given you easier conditioning.

You are not being asked to make progress beyond the rate at which you are proving yourself capable of making that progress. Again, your idea of injury is likely the result of a lack of competitive sports, and a failure to understand the signals your body is sending you. Soreness, stiffness, musculature pain is perfectly normal. Acute pain or joint pain is not normal. Only you can decide which you have.

Beyond all of this, if you are worried, eat more and sleep more. That's not trite internet 'get swole brah' advice, it's genuine recovery advice. The more you are able to eat and sleep (add another glass of milk, or a protein shake), the quicker you will recover and adjust to the volume of training. I don't know you outside of the internet, but if you've never played competitive sport, and have always lifted like you did previously, then you are bound to have a steep learning curve with your body, that could last many months.

Quote: (05-13-2015 09:15 AM)H1N1 Wrote:  

Trust in the process. If you do not, you should follow a program written by someone you do trust. I will not be offended, there are many excellent coaches with proven routines on the internet, all of whom are more experienced and qualified than me to handle programming.

That said, if you look back over your log, you will see that your weights do not simply increase week on week. If you have struggled with a weight, the weight has remained the same for the next session. Every time we have done that, you have added several reps to your top set PR. You will also notice that when you have been asked to push quite hard on some things, on assistance for that workout I have simply given you a target number of reps to allow you how best to modulate intensity, or a single all out set, or given you easier conditioning.

You are not being asked to make progress beyond the rate at which you are proving yourself capable of making that progress. Again, your idea of injury is likely the result of a lack of competitive sports, and a failure to understand the signals your body is sending you. Soreness, stiffness, musculature pain is perfectly normal. Acute pain or joint pain is not normal. Only you can decide which you have.

Beyond all of this, if you are worried, eat more and sleep more. That's not trite internet 'get swole brah' advice, it's genuine recovery advice. The more you are able to eat and sleep (add another glass of milk, or a protein shake), the quicker you will recover and adjust to the volume of training. I don't know you outside of the internet, but if you've never played competitive sport, and have always lifted like you did previously, then you are bound to have a steep learning curve with your body, that could last many months.

I promised to commit for 12 weeks and I don't intend to back out.
If I did I'd be pretty much lost. Guess I'm a follower like that.
Proving myself capable.....huh. I might want to remember that.
And you're right, I never was the competitive sport kind. But I like to think I'm doing a job of changing that. At least in the lifting sense.

Now that I think about it, I know you said I'd be showing appreciation by following your orders but I don't actually think I've taken the time to say it.
So thanks for all you've done.

And apologies if I sounded pissy. That was the pain in the thighs. I might do well to keep away from the computer on afternoons after I've been to the gym.

What's today's orders?

Quote: (05-09-2015 06:41 AM)Hardy Daytona Wrote:  

Workout C report
Military press - 1x5 @ 5, 1m rest, 1x5 @ 10, 2m rest, 1x7 @ 15, 2m rest
Backoff set - 1x11 @ 5, 15s, 1x6 @ 5, 15s, 1x4 @ 5
I'm not sure but I think my form might be faltering on those. Towards the end of my sets I'm pretty sure I was thrusting my pelvis forward and arching my back.
50 chinups
Rear delt raises - 1x20 @ 16 This one was getting a little easy so I took a minute and then upped the weights before doing another set 1x15 @ 20
50 burpees in 3 minutes

Week 5 Workout C

Military press - [email protected], [email protected], [email protected]
Backoff set - [email protected] rest pause
Chinups - Add weight - 5kgs - 3x5 reps
Rear delt raises - 3x15@16
40 burpees with pressup and jump.

Workout C report
Military press - [email protected], 1m rest, [email protected], 2m rest, [email protected] Slight wobble on the last rep
Backoff set - [email protected], 15s, [email protected], 15s, [email protected] A little leg bounce on the last couple of reps
Chinups - 3x5@6 My gym doesn't have the weight belt that you use to attach barbell weights to yourself so I had to improvise and hold a dumbbell between my feet.
Rear delt raises - 3x15@16
5m rest
40 pressup & jump burpees - 6:00

The DOMS on my right shoulder seems to have passed.
Also I'm considering adding a stew into my meal rotation. Something with meat, veg and potatoes.

I'm fucking loving this. H1N1, you are a true gent. Beers on me when we finally meet.

Hardy- keep it up. By posting your progress here for all to see you are holding yourself to account, and this is an excellent to make progress.

Inspirational stuff.

What's today's orders?

Quote: (05-11-2015 08:42 AM)Hardy Daytona Wrote:  

Workout A report
Bench press - [email protected], 1m rest, 1x5@40, 2m rest, [email protected] I actually managed 7 on that last set but as I was grunting quite heavily a fellow gym goer jumped in to spot me as I was halfway through the return so I'm not counting it.
Backoff set - [email protected], 15s, [email protected], 15s, [email protected] Tried for 3 on the last set and failed
DB rows - 6x20 @ 22 Same number of reps but I didn't fail on the second set this time. Failed at rep 12 of the 3rd set
Rear delt raises - 1x20@16, 10s, 1x14@16, 10s, 1x10@16, 10s, 1x9@16, 10s, 1x9@16
25 burpees with pressup and jump - 4:30

Week 6 Workout A

Bench - [email protected], 1x5@40, [email protected] - Push yourself here. Ideally you'll get at least 8 reps.

Backoff set - AMRAP rest pause style - you got 13 reps last week, push for at least 15 this week.

DB rows - 3x20+ (each arm) - leave one or two reps in the tank but push each set as far as it'll go (within reason). If you can get more that 20 in a set, then do it. Start with your weaker arm first, and match the number of reps with your stronger arm, don't unbalance them by doing more with one arm.

Rear delt raises - 3x15@16 - I'm slightly concerned about how you're doing these, as your rest pause set last week was pretty unbelievable. Do not throw the weight up, or hitch your back, or anything like that. This should be a slow controlled movement from start to finish, one you could pause and reverse at any point throughout the rep.

Burpees - 30 in under 5 minutes.

Workout A report
Bench press - [email protected], 1m rest, 1x5@40, 2m rest, [email protected], 2m rest
Backoff set - [email protected], 15s, [email protected], 15s, [email protected] I know the numbers here might make it seem like I was just aiming for your target but I really had to push to get them done.
DB rows - 3x20@22 for both sides. I failed at 2x15 and 3x13 on the right arm & 2x16 and 3x14 on the left arm.
Rear delt raises - 3x15@16 I went over my form and I think I know where I was going wrong - on the return I was clapping the weights together which must have been giving me a boost for the next rep. Anyway, I corrected it and took it down to about 1/2 speed - felt much more of a strain on the 3rd set.
30 burpees - You didn't say if you wanted a pressup and a jump with these but I decided to include them anyway. 4:40.