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Here goes...

Starting at (5'8") 26%bf, 13st10 (87.2kg) 49yo

Training 6x a week PPL*decreasing reps/increasing weight HST inspired

Push/pull - incorporating leg component each workout

Back at it Monday 5/8 - no Peds

10+10g EAAs +35g carbs pre/during workout. OMAD around 6pm...

 

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Edited by hmgs
Added wgt in kgs

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Next five weeks/30 workouts... Amended to take out overlap/zigzagging and keep the weight step increases higher

Not the greatest amount of weight lifted; so we'll see how it goes?

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On 03/08/2019 at 12:26 PM, hmgs said:

Next five weeks/30 workouts... Amended to take out overlap/zigzagging and keep the weight step increases higher

Not the greatest amount of weight lifted; so we'll see how it goes?

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Interesting training plan, it’s like a hybrid of Upper / Lower and PPL. Did you find this somewhere or come up with it yourself?

This is 6 days per week, 1 day rest?

Whats the end goal?

Best of luck.

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Hi - thanks for taking the time to look!

End goal is to lose some of the chub, hence the OMAD (although as a diet approach it ain't that good at building muscle - but again it depends who you read) which seems to be ok at the moment.

The program itself is based primarily on Christian Thibs 'Best damn workout' - I like the high frequency.  Along with Bryan Haycocks HST, and it's principles, which has always interested (a lot of people still only think of it as the example program and full body/v.low volume) so I set it up based on them and threw in the Myo-reps at the end. I've tweaked the five weeks rep totals to 30/24/20/16/18 for a little more volume and made the weight increments a bit bigger... Hopefully that'll keep me ahead of the RBE ...and I'll be beach ready by week four??

*What no squats/deads? - still have weak knees from a LCL injury (no lunges either?) and an iffy back from a lumber strain - both around 4years ago

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Aah, practically empty gym - priceless. Smooth workout - straight arm pulldowns ached a bit on the lateral delt/triceps tie-in, as did the close grip neutral pulldowns. Dunno wtf that's about? Seated leg curls felt easier with a good squeeze at full contraction. Seated row - overhand triceps rope pulled to lower ribcage. Cable shrug - two soft handles, going for 'feel' - these f'kers Shag my levators something rotten otherwise. Curls - single arm preacher (machine) - just couldn't sit there using two arms on 15kg!☺️

Trained fasted-ish; usual EAAs before and EAAs+carbs during.

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Short and sweet; although some inconsiderate b'stard was on MY leg press - so I had to start with leg extensions... (Didn't go fully 'I'm Ronnie Pickering' on him though?)

Five days in and no abs yet - f'k I'm impatient... Need to either clean up the diet or get some senna! (I think I've just trolled mesen)

 

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Stuck in traffic coming home from work, stuck again going to the gym. Can't be good for the cortisol - thank goodness for the gym! Nice workout in the end? despite some old codger beating me to the preacher curl... Slightly less pain in the arms tonight during the pulldowns - but really hammered them bi's

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First of the 12s - technically a little later than planned, albeit a day early anyway; but at least the gym was empty. Done in 43 minutes. All pull workouts have had sets (same as main w/o) of weighted ab crunches tagged on: 20kg this workout... (Ha, should've been 15kg though) previous weights were 0/5/10kg.

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Nice leisurely workout... 1hr 2 mins - quiet gym - got to squeeze in a couple of extra exercises (seated calf raise and seated calf extension - in addition to calf extensions on the leg press) and topped it off with some cable ab twists and cable side bends.

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Another quick one 37 mins - curls: first set single arm, second set both arms; 30kg was a burner! (9/9.5RPE) Abs 25kg

New feature on Garmin connect - now shows time spent in heart rate zones... I'm practically aerobic :whistling: (including 15mins walk either way to the gym)

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Aah, end of the 12s... Great 42min workout. Right elbow ached a bit through the night, felt disjointed - must have been yesterday's preachers - or the bloody great big log I hand sawed at work:huh:

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Hahaha kill me now - woke up at 85.6kg FFS! So, supped with 5mg yohimbine HCL* (half a cap put in with NAC capsule) & 200mg caffeine. Along with D3 and zinc etc. No carbs in workout drink just EAAs...

*Yohimbine at 10mg does me head in - jittering and all that malarkey.

12s finished and on to the 10s... Typical had a bad night's sleep due to the left scalene aching/playing up, and it still aches now. Still had a good quiet workout - all the better for knowing it was 10s and was able to put on a little more focused effort:thumb for just under an hour and 5mins. Back to single a curls at 25kg, knee raises, abs crunches at 20kg and cable TVA twists at approx. 13kg.

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13st6 85.1kg ;) (first thing)

Another great workout - just under 49mins - of again, really focused training. Got to warm up tris with BW under the bar extensions (ala Lee Priest) and finished the workout with sets of controlled 12db lat raises; nice. Threw in some calf work too:)

EAAs only no carbs during w/o, I know it's only 35g...

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85.9kg (place holder - full of tea/water and yesterday's massive lunch)

47mins - quietish gym. Activated lats with single handle pull-ins, crunching down to side in between straight arm pulldown sets. Single arm machine preacher curls at 30kg - nice! Ab crunch at 25kg and BW knee raises to finish.

Just waiting for a dump to update weight...

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On 8/17/2019 at 2:43 PM, hmgs said:

Pics don't show much change... If any (not fishing) - but will serve as a reminder to stick to the bloody diet!

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Still sexy though I don’t see enough hip movement forward this time  :( x

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^_^Knew this'd happen if I changed my pants more often than every six days... Funnily enough the hip thrust (didn't notice till now) is a result of having had a stiff neck at the time, and not being able to see the screen! :rolleyes:

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Not gonna log all my meals but they're along the lines of this one... As an aide-memoire when the abs haven't popped!

Plus; a "fistful" of nuts, half a bounty bar, piece of chocolate caramel shortbread, pecan plait, couple of strips of chocolate, oh and an apple;) for dem vitarmins.

(Also polished off about 8 or 9 slices of ham that threatened to be going out of date. And some blueberries from the garden)

As OMAD (within an hour window)

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