TheHobbit2017 Member

Li literally hit my goal weight the other day. Ganna push to 55kg (another 4kg) before starting a bit of a lean bulk - it’s taken 3 years from injury to now

I’m currently heading towards the end of athlean x ax1 - it’s been amazing. Lost nearly 10 pounds on it and am so much fitter and gained some muscle

I do exactly this, it’s works well :)

My last couple of sessions: 18/08/18 Squats 60kg - 5x5 OHP 27.5kg - 5,5,5,4,4 Deadlifts 85kg - 1x5 EZ bar curl 18kg - 8,8 Seated calf raises 30kg - 12,12 Green band pull-ups (45kg assist) - 10,10,10 20/08/18 Squats 62.5kg- 5x5 Bench 42.5kg - 5,4,5,4,5 Row 40kg - 4,5,5,5,5 Orange band dips (35kg assist) - 10,8,8 Skull…

Yesterday’s 5x5 (now strictly only counting reps that have perfect form 🤓) Squats 60kg - 5,4,5,5,8 Bench 40kg - 5x5 Row 40kg - 5,5,5,5,7 Dips (green band 45kg assist) - 12 Dips (orange band 35kg assist) - 5,5,3 Skull crushers 10kg ez bar - 8,8 Plank 35s holds x 3

Yesterday’s 5x5 session :smile: Squats 67.5kg - 4x5 stopped short of 5th set as form on all was awful. A real off day for me so I’ve decided on a deload to 60kg for next session. OHP 26.5kg 5x5 Deadlifts 60kg 1x5, 70kg 1x5 & 80kg 1x5 Ez bar curls 20kg - 8,6 Seated calf raises 25kg - 10,10 Green band pull ups - 10,10,6 Then…

Couldn’t sleep so got today’s 5x5 in early: Squats 67.5kg - 5x5 (want to nail form so repeating again) Bench 40kg - 5x5 Row 45kg - 4,5,5,5,4 (only counted ones with bang on form - think I really need a deload but don’t want to sell myself short) Accessories: Green banded dips - 10,10,10, Skull crushers just the ez bar…

Today’s numbers: Squats 67.5kg - 3,3,5,5,3 (suddenly got easier midway), OHP 25.5kg - 5x5 Deadlifts 80kg - 1x4 Added accessories to the app today: Ez bar curl 20kg 6,5 (8 rep aim) Seated calf raise 20kg - 2x8 Pull ups (green band) -8,5,6

Today’s 5x5 attempt: Squats 65kg 5x5 Bench 37.5kg 5x5 Row 45kg 5,5,5,4,4 Deadlift with hex/trap bar 67.5kg x 5, 77.5kg x 5, 82.5kg x 2 :)

Busy day today. Just done 5x5 results as follows: Squats 65kg 4,5,5,4,4 (decided 4 was better than 5 reps and bad form. Think a deload is looming), OHP 25.5kg 5,5,5,5,4 (focusing on slow controlled movements. 3 mins between sets and last one just wasn’t happening. Next time should have it), Deadlifts 75kg 1x5 (moved over…

For me it was basically core day. From memory some glute bridges, both single leg, both leg and weighted. Various planks (one set managed 4 minutes moving from front to side planks back and forth. Then it was Swiss ball hamstring curls. Lastly it’s Sliders that killed me tho. Think straight leg sit up with hands against…

Today’s results: Squats 65kg - 5,5,5,4,5 (shocked they felt hard but decent form), Bench 42.5kg - 5,4,5,4,3 (wasn’t to be - deload time), Row 42.5kg - 5x5 (first try at this weight - nailed it!)

I use the protein works vegan protein extreme & sometimes vegan meal replacement depending on my carb needs (the meal replacement is higher in carbs)

One way I look at it is that even if your not eating surplus to build muscle, working with heavy weights (for you) is the way to keep and improve what muscle you do have. Otherwise just doing cardio burns muscle and leaves you looking skinny but no tone.

Today’s results: Squats 62.5kg 5x5 (amazing as first time at this weight and felt brilliant. Last ones hard but achieved), OHP 24.5kg 5x5 (easy) Deadlift 75kg 1x4 - deload time. I could possibly have repped out a very poor 5th but no point as form would have been way off and risk injury. All in all happy with that.…

Today’s lifts, Squats 60kg - 5x5 Bench 42.5kg - 5,5,5,5,3 (so close!) Row 40kg - 5x5

I was told that you can’t do both unless you are really unfit and overweight. Your best off either eating close to maintenance to try to get close to achieving both but that is a long process. Otherwise focus on one or the other.

Today’s numbers: Squat 60kg - 5,5,5,4,4 (felt actually real easy but last 2 sets didn’t want to push it), OHP 23.5kg - 5x5 90seconds rest all easy, Deadlifts 60kg x 5 then 75kg x 5 - really hard so listed it as 4 so I could repeat Dips on green band 12,12,12,12 Pull-ups on band 12,12,10

Impressive OHP so difficult to keep progressing! Keep it up

Look up 5x5 StrongLifts or strong curves. Always best to follow an actual program than just making up a program. Start light no matter what u choose and work you way up. You might do well taking a lesson at a gym to sort out form or at least watch some examples on YouTube. Good luck!

Last two sessions as follows.... 21/7/18 Squats 57.5kg - 5,5,5,5,4 (form still poo), OHP 22.5kg - 10,5,5,5,5 - easy by following the apps deload advice. Deadlift 75kg - 1x3 (very hard) 23/7/18 Squats 57.5kg 5x5 form much better so moving on Bench 42.5kg - 5,3,3,4,2 (didn’t think I’d get more than 2!) Row 40kg - 5,5,5,5,4…

Hey thanks, my pt has done me a program that utilised the swiss ball while doing various moves both with dumbbells and without. Also plank and trx stuff. When I have a physical copy I’ll take a pic

Something a bit differnt today.... was a fitness test we do every 3 months. Measurements (all going in the right direction), the Cooper test which was 6mins @ 8.5kmph and then 6mins @9kmp. Managed it non stop which was faster than last time. I’ll train towards getting a straight 12 mins @9mph next time. The I did 17 press…

Today’s numbers: Squats 57.5kg - 5,5,5,5,4 (didn’t want to progress to 60 yet) Bench 40kg - 5x5 🎉 🎉 (even got 6 on last round!) Row 40kg - 5,4,5,5,5 - so ganna get this next time!

Today’s numbers: Squats - 55kg 5x5 (all hard so took 3 mins rest between each), OHP - 27.5kg 5,5,5,5,4 (3rd try so deload time), Deadlift - 70kg 1x5 My app gave me the option to use .5kg incriments if I need to which is good as I recon that will help me no end on the OHP and row. Tbh 70kg deadlift was tough too so who…

I totally get this, I’m on a deficit so when I feel a weight is enough I stick to the same weight next time. Squats are the ones I watch mainly due to a previous calf strain and a niggle in my quad sometimes. Just take it slowly :)

Today’s numbers: Squats 52.5kg - 5x5 (last set did AMRAP got 8 strong reps) Bench 40kg - 5,4,5,4,5 Row 37.5kg - 5x5 (last set AMRAP got 7) Accessories: Ez bar curl 15kg - 8,8,8 Band assisted Dips - 12,12,12 (green band) I’ll be amazed if I hit 5x5 on bench next time but we will see. Rows felt amazingly strong. Squats also…

Latest numbers: Squats 52.5kg 5,5,5,5,4 (niggle in thigh so wanna stay same weight for next time). OHP 27.5kg 4,4,4,5,3. Deadlift 65kg 5x1 Bench 40kg 4,5,3,4,3 Dumbbell row 16kg 5x5

The hardest bit of 5x5 find is the mindset of taking 5 mins rest between sets of you don’t hit the 5 reps. Seems so much wasted time but I can confirm it works. Also the deloads were strange at first but when you power thru a previously impossible weight it’s amazing. I’m up to 27.5kg OHP (4,5,4,4,3 at last try) where as…

Latest numbers: Squats 50kg 5x5 Bench 37.5kg 5x5 Inc bench dumbbells 16kg 8,6,4 BO row 35kg 5x5 Deadlift 65kg 5x1 (new personal best)