Getting strong and lean. Progress pics page 4. IF diet protocol

Back/Trap
 
Deadlift
 
60kg x3
100kg x3
135kg x3, belt on
155kg x3
175kg x3, 180kg next week
 
Pendlay Row (underhand grip)
 
60kg x5
70kg x5
82.5kg x5
82.5kg x5
82.5kg x5, 85kg next week
 
Chest Support Row
 
+80kg x5
+100kg x5
+112.5kg x5
+112.5kg x5
+112.5kg x5
 
Hammer Pulldown
 
60kg x5
75kg x5
75kg x5
75kg x5, 77.5kg next week
 
Pullover Machine
 
30kg x8
45kg x9
45kg x9
45kg x9, go for more reps next week
 
DB Shrug
 
30s x10
45s x10
45s x7
45s x6, grip went
 
Comment:
 
Absolutely exhausted today, no energy at all for cardio.

Deadlifts coming on nicely, hope to be 200kg+ for triples soon.
 
 

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
55kg x5
65kg x5
65kg x5
65kg x5, all comfortable, 67.5kg next week
 
Incline DB BP (palms facing)
 
20s x5
30s x5
37.5s x5
37.5s x5
37.5s x5, all ok, go for more reps next week
 
Dips
 
BW x12
BW x9
BW x8
 
Skulls
 
+10kg x5
+20kg x5
+30kg x5
+30kg x5
+30kg x5, 32.5kg next week
 
Rolling DB Extensions
 
12.5s x10
12.5s x10
12.5s x10, 15s next week
 
Seated DB Curl
 
10s x10
10s x10
10s x10, 12.5kg next week
 
Machine Preacher: 3/4 sets
 
Comment:
 
Everything coming together nicely. Loving the OHP, hope to be up to 70kg+ soon.

Legs/Abs
 
Front Squat, no belt
 
Bar x5
40kg x5
60kg x5
80kg x5
90kg x5
90kg x5
90kg x5
90kg x5
90kg x5, all ok- 95kg next week
 
Leg Press
 
120kg x8
160kg x8
200kg x8
200kg x8
200kg x8, all easy, 210kg next week
 
Good Morning (SSB)
 
Bar x5
40kg x5
60kg x5
80kg x5
80kg x5
80kg x5, 85kg next week
 
AB Machine
 
BW x6
+7.5kg x5
+7.5kg x5
+7.5kg x5
+7.5kg x5
+7.5kg x5, 10kg next week
 
Cardio: 25 mins elliptical, level 8, 154kcal
 
Comment:
 
Everything progressing in the right direction. I'm hoping to hit 100kg 5x5 on the front squat soon.

Bench/Assist
 
Bench Press
 
Bar x5
65kg x5
75kg x5
85kg x5
95kg x5
105kg x7, 107.5kg next time
 
Flat DB BP
 
20s x5
30s x5
40s x9
40s x6
40s x6, stick with 40s for a few more sessions
 
Dips
 
BW x5
+10kg x5
+10kg x5
+10kg x5, 12.5kg next time
 
Incline Skulls
 
+10kg x5
+20kg x5
+30kg x5
+30kg x5
+30kg x5, 32.5kg next time
 
Rolling Tri Extensions
 
15s x10
15s x10
15s x10
 
Pressdown
 
35 x10
50 x10
60 x10
70 x10
 
Cardio: 30 mins, 170kcal
 
Comment:
 
All moving in the right direction. Pleased with everything today.

Back/Trap
 
Deadlift
 
60kg x3
100kg x3
140kg x3, belt on
160kg x3
180kg x3, 185kg next week
 
Pendlay Row (underhand grip)
 
60kg x5
70kg x5
85kg x5
85kg x5
85kg x5, 87.5kg next week
 
Chest Support Row
 
80kg x5
100kg x5
115kg x5
115kg x5
115kg x5, 117.5kg next week
 
Hammer Pulldown
 
70kg x5
80kg x5
80kg x5
80kg x5, 85kg next week
 
Pullover Machine
 
30kg x8
50kg x10
50kg x10
50kg x10, 55kg next week
 
DB Shrug
 
32.5s x8
45s x11
45s x9
45s x9
 
Hammer Curl
 
12.5s x5
17.5s x5
17.5s x5
17.5s x5, more reps next week
 
Cable Curl
 
40kg x8
40kg x8
40kg x8, 45kg next week
 
Comment:
 
Deadlifts coming on nicely, hope to be up to 200kg x3 over the next month or so.
 
No cardio today- was exhausted.

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
55kg x5
67.5kg x5
67.5kg x5
67.5kg x5, 70 kg next week
 
Incline DB BP (palms facing)
 
20s x5
30s x5
37.5s x8
37.5s x8
37.5s x8, 40s next week
 
Dips
 
BW x5
+12.5kg x5, too light
+15kg x5
+15kg x5
+15kg x5, +17.5kg next time
 
Skulls
 
+10kg x5
+20kg x5
+32.5kg x5
+32.5kg x5
+32.5kg x5, 35kg next time
 
Rolling DB extensions
 
17.5s x10
17.5s x10
17.5s x10, 20s next time
 
Seated DB Curl
 
7.5s x8
12.5s x9
12.5s x8
12.5s x7, stick with this weight
 
M/C Preacher
 
#4 x7
#4 x5
#4 x6, stick with this weight
 
Cardio: 20 mins, level 9, 171kcal
 
Comment:
 
All weights up which is good. Making excellent progress on the OHP, hope to be up to 75kg 3x5 within the forthcoming weeks.

Legs/Abs
 
Front Squat, no belt
 
Bar x5
40kg x5
60kg x5
80kg x5
95kg x5
95kg x5
95kg x5
95kg x5
95kg x5, only last set hard. 100kg next week
 
Leg Press
 
+120kg x8
+160kg x8
+210kg x8
+210kg x8
+210kg x8
+210kg x8
+210kg x8, 220kg next week
 
GM (SSB)
 
Bar x5
40kg x5
60kg x5
85kg x5
85kg x5
85kg x5, quite tough. 87.5kg next week
 
AB M/C
 
BW x5
+10kg x5
+10kg x10
+10kg x6
 
Standing Ab Crunch, 3 sets
 
Comment:
 
Good, hard session. No energy for cardio today.

Bench/Assist
 
Bench Press
 
Bar x5
65kg x5
75kg x5
85kg x5
95kg x5
107.5kg x7, 110kg next time
 
DB BP
 
20s x5
32.5s x5
42.5s x7
42.5s x7
42.5s x6, stick with this weight next week
 
Dips
 
BW x5
+20kg x5
+20kg x5
+20kg x5, +22.5kg next time
 
Incline Skulls
 
+10kg x5
+20kg x5
+32.5kg x5
+32.5kg x5
+32.5kg x5, stick with this weight and go for more reps
 
DB Skull
 
12.5s x8
15s x6
12.5s x6
 
Pressdown
 
70 x13
70 x10
70 x10
 
Cardio: 20 mins elliptical, level 9, 170kcal ish
 
Comment:
 
Good session today. Particularly pleased with the DB benches, should be up to the 45s soon.

Back
 
Deadlift
 
60kg x3
100kg x3
140kg x3, belt on
165kg x3
185kg x3, 190kg next time
 
Pendlay Row (underhand grip)
 
60kg x5
75kg x5
87.5kg x5
87.5kg x5
87.5kg x5, 90kg next week
 
Chest Support Row
 
+80kg x5
+100kg x5
+120kg x5
+120kg x5
+120kg x5, 122.5kg next time
 
Hammer Pulldown
 
70kg x5
85kg x5
85kg x5
85kg x5, 90kg next time
 
Pullover M/C
 
+30kg x8
+55kg x8
+55kg x7
+55kg x7, stick with this weight

Hammer Curl, 3 sets
 
Facepull, 3 sets
 
Cable Curl, 3 sets
 
Cardio: 30 mins bike, level 9, 208kcal
 
Comment:
 
Deadlifts felt ok. Hope to be up to 200kg x3 soon.

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
55kg x5
70kg x5
70kg x5
70kg x5, 72.5kg next week
 
Incline DB BP (Palms facing)
 
20s x5
30s x5
37.5s x5
42.5s x5
42.5s x5
42.5s x5, more reps next week
 
Dips
 
BW x5
+22.5kg x5
+22.5kg x5
+22.5kg x5, +25kg next time
 
Skulls
 
Bar x5
+20kg x5
+35kg x5
+35kg x5
+35kg x5, more reps next time
 
Seated DB Curl
 
7.5s x8
12.5s x12
12.5s x9
12.5s x8, 15s next week
 
Cardio: 20 mins bike, level 10
 
Comment:
 
Pleased with the OHP and incline BP. 
 
Hope to be up to 75kg 3x5 on the OHP soon.

Legs/Abs
 
Front Squat, no belt
 
Bar x5
40kg x5
60kg x5
80kg x5
100kg x5
100kg x5
100kg x5, 102.5kg next time
 
Leg Press
 
+120kg x8
+180kg x8
+220kg x8
+220kg x8
+220kg x8, 230kg next time
 
GM (SSB)
 
Bar x5
40kg x5
60kg x5
80kg x5
90kg x5
90kg x5
90kg x5, 92.5kg next time
 
AB M/C
 
BW x5
+15kg x5
+15kg x5
+15kg x5, all easy, 20kg next time
 
Leg Raise, 3 sets 15 reps
 
Cardio: 30 mins bike, level 10, 221kcal
 
 
 
 

Bench Press/Assist
 
Bench Press
 
Bar x5
60kg x5
75kg x5
90kg x5
100kg x5
110kg x8, 112.5kg next time
 
DB BP
 
20s x5
30s x5
37.5s x5
45s x8, PB!
45s x6
45s x5, stick with this weight and aim for more reps
 
Dips
 
BW x5
+15kg x5
+25kg x5
+25kg x5
+25kg x5, +27.5kg next time
 
Incline Skulls
 
Bar x8
+20kg x8
+30kg x8
+30kg x7
+30kg x6, stick with this weight and aim for more reps
 
Pressdown (V-Bar)
 
70 x9
70 x9
70 x9
 
Comment:
 
Felt strong today, esp on the DB BP. Hope to be up to 50kg's for reps over the forthcoming weeks.

Back
 
Deadlift
 
60kg x3
100kg x3
140kg x3
165kg x3
190kg x3
200kg x3, more there- 205kg next week
 
Pendlay Row (underhand grip)
 
60kg x5
75kg x5
90kg x5
90kg x5
90kg x5, 92.5kg next week
 
Chest Support Row
 
+80kg x5
+100kg x5
+122.5kg x5
+122.5kg x5
+122.5kg x5, 125kg next time
 
Hammer Pulldown
 
60kg x5
80kg x5
90kg x5
90kg x5
90kg x5, 92.5kg next time
 
Seated Cable Row, 3 sets
 
Hammers, 3 sets @15kg's, 10,9,8
 
Cardio: 30 mins bike, level 11, 233kcal
 
Comment:

Strength coming on a treat. 200kgx3 was comfortable, can realistically see myself pulling 220kgx3 over the next 12 weeks or so.

Certainly making good strength gains there. well done, keep it up.

Thanks Rob!
 
 

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
60kg x5
72.5kg x5
72.5kg x5
72.5kg x5, 75kg next time
 
Incline DB (palms facing)
 
20s x5
30s x5
37.5s x5
42.5s x8
42.5s x7
42.5s x6
 
Dips
 
BW x5
+15kg x5
+27.5kg x5
+27.5kg x5
+27.5kg x5, +30kg next time
 
Skulls
 
Bar x5
20kg x5
35kg x6
30kg x6
30kg x6
 
Pressdown, 4 sets
 
Cardio: 30 mins bike, level 11, 233kcal
 
BW: 104kg (down 1kg)

Comment:
 
Nice session. Hope to hit 80kg x5 soon on the OHP. 

Squat/Legs
 
Back Squat
 
Bar x5
60kg x5
80kg x5
100kg x5
120kg x5, belt on
140kg x5
140kg x5
140kg x5, all ok. 145kg next week
 
Leg Press
 
+130kg x8
+170kg x8
+230kg x8
+230kg x8
+230kg x8, 235kg next time
 
Hack Squat
 
40kg x8
60kg x6
60kg x6
60kg x6, just getting used to these. 65kg next time
 
Standing abs- various
 
Side Bend- various
 
Seated Cable Crunch- various
 
Comment:

Decided it was time to start back squatting again. Enjoyed it and 140kg isn't a bad starting point. Was blowing out my arse by the end of squats.
 
180kg 3x5 the aim for squats this year.

Medium term aims (6 months)
 
Bodyweight: 91kg
 
Squat: 180kg x5
Deadlift: 227.5kg x3
Bench: 130kg x5
OHP: 95kg
 
I will be uploading pictures every 2 months to show any changes that have been made.
 
 

Pics when first started training again (around 2 months ago) @106kg

Pics today @104kg