David tries to get teh abz before getting (semi-)strong again

[DCM]

Plan for the next 8-12 weeks:
Regain my fat-loss momentum after my holiday/diet break and continue cutting to just under 90kg. Same training split as before, 2 lower- body with bench sessions and 2 upper-body sessions a week. Conditioning finishers 2 x a week, eventually increasing to 3 and maybe even 4 as needed.

Monday 11th June

Fasted morning dog walk: 1.64 miles, 217 cals

A1 Low-bar squat
4x6x120kg
A2 TnG bench
6x6x80kg
B1 Beltless paused LB squat (2 ct)
3x6x100kg
B2 Feet-up TnG bench
2x10x70kg
Snatch-grip beltless deadlift (Oly shoes)
6x100kg, 6x110kg, 4x6x120kg

Notes
- Had severe arse and hamstring DOMS, making squats pretty painful and tentative. I was supposed to do 45 degree hypers and conditioning at the end, but decided not to push it - 3 more sessions to do this week, don't want to be too crippled to do them.

[DCM]

Tuesday 12th June

Fasted morning dog walk: 1.72 miles, 217 cals

A1 Dips
10kg x 10, 10, 7, 6
Bodyweight x 8, 7
A2 Pullups
5, 5, 4, 4, 4, 3
B1 Flat DB bench
40kg x 3 lol wut
4x10x30kg
B2 DB rows (straps)
4x10x50kg
C1 DB hammer curls
3x15x20kg
C2 Two-handed DB overhead tricep extensions
2x12 & 1x11x20kg
Cheaty DB side raises
3x15x10kg
Rope handle pushdowns
3x15
Rear delt flies
3x15

Notes
Wanted to do decline pushups instead of DB bench, but gym was too busy. I have to do 2xback-to-back sessions this week, as we're away on Saturday - I'm going to put the piss-poor dips and benching down to the lack of rest since yday, plus being generally deconditioned after my holiday. Still too much leg doms to do effective conditioning, will get work in on the final two sessions on Thurs and Fri.

[DCM]

Saturday 16th June

Bodyweight: 95.5kg, down 1.5kg
Waist: 35.5 inches, down 1 inch

A1 DB bench
40kg x 10, 7, 7, 6
35kg x 8, 8
A2 NG chins
6, 6, 5, 5, 5, 4, 4 = 35 total
B1 Press (belted)
4x5x55kg
B2 Long handle cable rows
4x10
C1 Viking press
2x10x30kg, 12x35kg
C2 Lat pulldown
3x15
D1 EZ bar curl
4x12x27.5kg
D2 EZ handle pushdowns
4x15
E1 Face pulls
3x15
E2 Rope handle cable OH extensions
3x15
Strict side raises
3x15x5kg plates
Prowler
4x4 high handle push there / low handle push back @ 50kg

Notes
- We decided not to go away this weekend after all, so I got to train on Saturday instead of Friday
- Upper body strength has deffo taken a hit - DB bench and press down a bit from before holidays.
- Having to push the Prowler back on the low handles, rather than pull it with the strap (which was unavailable as someone was using it to pull a truck), is fucking BRUTAL, no way could I do 5 reps per set.

[DCM]

Monday 18th June

A1 Low-bar squat
5x130kg @ 6
5x135kg @ 7
2x5x140kg @ 8
A2 TnG bench
6x5x85kg
B1 Beltless paused LB squat
3x5x105kg
B2 Feet-up TnG
2x10x75kg
SGDL
3x6x140kg
Prowler
4x5 push-pulls @ 60kg

Notes
Two of my old training buddies came to work out with me at my gym today. We took turns on pushing the Prowler together and, despite them both being younger by 9-13 years respectively, they crapped out way earlier than me, which was satisfying, lol.

[DCM]

Wednesday 20th June

A1 Weighted dips
15kg x 7, 7, 7, 7
Bodyweight x 10, 8
A2 Pullups
5, 5, 5, 4, 3, 3
B1 Decline pushups
15, 14, 13, 12
B2 DB rows (strapped)
4x8x60kg
C1 DB hammer curls
4x10x25kg
C2 EZ bar skull crushers
4x15x15kg
D1 Face pulls
3x15
D2 Rope handle pushdowns
3x15
Cheaty DB side raises
3x12x12.5kg

[DCM]

Friday 22nd June

A1 Conventional deadlift
5x170kg @ 7
5x180kg @ 7
5x190kg @ 9
5x180kg @ 8
A2 TnG bench
4x4x105kg @ 8-9
HB squat (belted)
2x5x130kg
2x5x125kg
Leg extensions
4x15
Prowler
4x5 push-pulls @ 65kg, EMOM

Notes
Happy to still be pulling 2xbodyweight (190kg) for multiple reps.

Footage

[DCM]

Saturday 23 June

A1 DB bench
35kg x 10, 10, 10, 8
30kg x 10, 10
A2 NG chins
7, 7, 6, 6, 6, 5 = 37 total
B1 Lat pulldown
4x10
B2 1-armed DB press
4x10x20kg
C1 EZ bar curl
4x12x27.5kg
C2 Tricep pushdowns
4x10
D1 Face pulls
2x20
D2 Rope overhead extensions
2x15
Strict DB side raises
2x15x6kg

Notes
Very rushed session, extremely short rest periods and 1 set less than usual on last three exercises. Sik fkn pump.

[DCM]

Tuesday 26th June

A1 Low-bar squat
4x140kg @ 7
4x145kg @ 7.5
2x4x150kg @ 8-9
A2 TnG bench
6x4x90kg
B1 Paused beltless LB squat
3x4x110kg
B2 Feet-up TnG bench
2x8x80kg
SGRDLs
3x15x90kg
C1 45 degree hyper
3x15x10kg
C2 Knee raises
3x12
Prowler
4x5 push-pulls @ 70kg, 75 secs rest

Notes
- The gym was like an oven (the UK is currently experiencing a heatwave), but I still managed to do proper supersets, although rest in between supersets may have been slightly longer.
- 150 kg squats for reps is maybe a bodyweight PR, not sure.
- Snatch-grip RDLs are fun. I like these because they offer all the benefits of the snatch grip, but still train the hamstrings. Kept it light today to get the form nailed.
- Today I trained abs directly for the first time in what must be 10 years. I will make this a staple from now on.
- A guy at the gym said "Christ you're looking lean mate." The same guy told me I'm the hardest-working man in the gym a month or two back. Who doesn't love a compliment?

[DCM]

Wednesday 27th June

A1 DB bench
5x40kg
6x5x45kg
A2 NG chins
8x5
B1 Seated DB shoulder press
20kg x 12, 10, 10, 8
B2 Long-handle cable row
4x10
C1 Dips
4x8xbodyweight
C2 DB hammer curls
4x7x30kg
D1 Rope handle tricep pushdowns
3x15
D2 EZ bar curls
27.5kg x 15, 12, 10

Notes
- I can't do my usual Saturday session as we're away, so I had to fit some of that session's lifts into this one.
- 30 reps with the 45kg DBs is some sort of volume PR for sure.
- I had to sack off side raises and face pulls, as I managed to strain my neck on Monday and could feel these exercises aggravating the area.

[AW]

Hey mate, nice training log. I just read through it and checked some of the videos out. We have similar stats, lifts and goals. I am 97kg and have started dieting with the goal of 90kg or under. It felt like your log could have been my own when reading it but you train a bit harder than me!

[DCM]

Monday 2nd July

A1 Low-bar squats
6x120kg
6x125kg
2x6x130kg
A2 TnG bench
6x6x82.5kg
B1 Paused squats
3x6x100kg
B2 Feet-up bench
2x15x60kg
SGRDL
3x10x100kg
C1 45 degree hypers
3x12x10kg
C2 Dip station knee raises
3x12
Man Makers
4x5x20kg, rest as much as needed

Notes
So bloody hot again in the gym today. Trained at my usual pace without making any allowances for the temperature, but then paid for it by nearly vomiting during the man makers. The plan was 75 secs rest between sets on these, but it ended up being more like 2-3 minutes.

[DCM]

Hey mate, nice training log. I just read through it and checked some of the videos out. We have similar stats, lifts and goals. I am 97kg and have started dieting with the goal of 90kg or under. It felt like your log could have been my own when reading it but you train a bit harder than me!

Sorry buddy, somehow completely managed to miss that someone posted in my log! Cheers for stopping by, it's always nice to know that someone's reading along. I hope you're seeing more progress than me at the moment - me and the gf have had lots of social obligations / fun times recently, which has derailed my weight loss a bit. Going to stay strict all this weekend, but then have my 35th birthday celebrations coming up on the 14th, which will inevitably lead to a bit of a stall (big night out with friends). Oh well, you got to live life, especially as the weather is so great here at the moment.

[DCM]

Wednesday 4th July

A1 DB bench
8x6x40kg
A2 Strapped DB row
5x10x50kg
B1 Seated DB shoulder press
4x10x20kg
B2 NG chins
8, 7, 6, 5
C1 Dips
4x8
C2 DB hammer curls
4x10x25kg
D1 Cable overhead extensions
3x15
D2 Face pulls
3x15
Cheaty DB side raises
3x10x12.5kg
Lying leg raises
15, 10, 10 (ouchy)

[DCM]

Friday 6th July

A1 Conventional deadlift
4x180kg @ 8
4x190kg @ 9
2x4x170kg @ 7-8
A2 TnG bench press
3x110kg
2x2x110kg
4x100kg
HB squats
4x6x120kg
Leg extensions
4x15
Prowler
4x5 push-pulls @ 70kg, 70 secs rest

Notes
- Missing last week's deadlift session has had a pretty negative impact, it seems. That, or the hot weather. Or the low cals. Or all three. Had plannedto go up to 4x200kg for my top set, but 4x190kg already killed me and made my back feel funky
- Ditto for heavy TnG bench. Heavy heavy heavy. Also, no spotter around.
- Forgot my knee sleeves, so was overly tentative on HB squat.
- The Prowler. In this heat. Ugh.

[DCM]

Saturday 7th July

A1 DB bench
8x4x45kg
2x10x35kg
A2 NG chins
9x4, 1x8
B1 Viking press
4x8x40kg
B2 NG cable row
4x15
C1 Supinating DB curl
4x10x15kg
C2 Bilateral DB tricep OH extension
4x15x15kg
D1 Face pulls
3x15
D2 Rope cable pushdowns
3x15
Strict DB side raises
3x15x5kg
Planks
4x60-second holds
500 m row
Resistance 10, time: 1.35.4

[DCM]

Monday 9th July

A1 Low-bar squat
5x132.5kg
5x137.5kg
2x5x142.5kg
A2 TnG bench
6x5x87.5kg
B1 Paused beltless SSB squat
3x8x80kg
B2 Feet-up TnG bench
2x12x70kg
DB RDLs
3x10x45kg
Man Makers
4x5x20kg, 90 secs rest

Notes
- The heatwave continues, and the gym was seriously sweaty again tonight.
- It was very busy and I couldn't superset everything as smoothly as usual.
- I had to find an alternative for paused beltless LB squat, so used the SSB instead. Feels very weird. My arms are so bloody long that my elbows meet my quads in the hole. Need to work out a good technique with these if I am to do them regularly in future
- Platforms and bars all in use, hence the DB RDLs. I liked these.
- I ran out of time at the end so prioritised the man makers over the 45 degree hypers and knee raises. Was almost hyperventilating after the final set.

[DCM]

Forgot to log Wednesday's session:

Wednesday 11th July

A1 Conventional deadlifts
6x160kg @ 6
6x170kg @ 7.5
6x180kg @ 9
6x170kg @ 8
A2 Flat DB bench
2x10x40kg
10x35kg
12x35kg
B1 Dips
3x8, 1x7
B2 NG chins
8, 5, 4
C1 Seated DB shoulder press
25kg x 7
20kg x 10, 9
17.5kg x 10
C2 Long-handle cable row
4x10
D1 DB hammer curls
4x8x30kg
D2 EZ bar skull crushers
4x10x20kg
E1 Face pulls
3x15
E2 Rope cable OH extensions
3x15
Cheaty DB side raises
3x15x10kg
Lying leg raises
3x12

Notes
- The first superset felt great, but it was all downhill thereafter. I had a couple of glasses of white wine to celebrate my 35th birthday yesterday and honestly felt the effects a bit today (probs in combination with the ongoing heat). Just a bit flat and tired, which may be why everything after deads and DB bench was a bit weak.
- Holy fuck, leg raises are HARD. Kind of painful on the lower back too...
- Finally hit a new lowest bodyweight today, 93.2kg. First significant drop since before my holiday at the end of May.

[DCM]

Friday 13th July

A1 High-bar squat
4x5x125kg
A2 TnG bench
4x5x100kg
A3 NG chins
10, 8, 6, 5
B1 Flat DB bench amraps
40kg x 7
35kg x 9
30kg x 10
25kg x 15
B2 Strapped DB row amraps
40kg x20, 15
35kg x20
Leg extensions
3x15
C1 Face pulls
3x15
C2 Rope tricep extensions
3x15

Notes
Not sure if I went too hard on the big triset (squat/bench/chins), trained too soon after lunch, or was again affected by the heat, but I had to cut the session short - felt very, very queazy by the time I'd finished the DB bench/row superset, and had to really take my time doing the leg extensions and tricep/rear delt stuff. So no Prowler this week, unfortunately (away again this weekend).

[DCM]

This is my song of the week - great summer vibes:

[DCM]

Forgot to log Monday's training:

Monday 16th July

A1 Low-bar squats
4x142.5kg @ 6
4x147.5kg @ 7.5
2x4x152.5kg @ 8-9
A2 TnG bench
6x4x92.5kg @ 6-8.5
B1 Paused beltless LB
3x4x110kg
B2 Feet-up TnG
3x8x80kg
SGRDL
3x10x110kg
C1 45 degree hypers
3x12x10kg
C2 Lying leg raises
15, 12, 10
Man Makers
4x5x20kg, 85 secs rest