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

-Hi guys,
 
I am currently a chubby 105kg, having not trained for around 6 months.
 
I want to get into good shape, be lean, fit and strong. Within a year, I would like a similar physique to GSP.
 
6 month aims:
 
BW: 90kg
Strict OHP: 90kg
DB BP: 45s x5
Front Squat: 140kg
Deadlift: 235kg
 
I have done all these lifts before, although some were at a higher bodyweight.

Chest/Bicep
 
DB BP
 
15s x5
25s x5
30s x5
37.5s x5
37.5s x5
37.5s x5, up to 40kg next week
 
Hammer chest press
 
40kg x5
60kg x5
80kg x5
80kg x5
80kg x5
 
Flyes
 
10kg x8
10kg x8
10kg x8
 
Hammer Curls
 
10kg x10
10kg x10
10kg x10
 
Machine Preacher
 
#2 x8
#2 x8
#2 x8
 
Comment:
 
First workout back in around 6 months. Quite enjoyed it actually.
 
Bodyweight is 105.5kg, so I have 15.5kg or 34lbs to lose in 6 months.

Shoulder/Tricep
 
Strict Overhead Press
 
Bar x5
40kg x5
50kg x5
55kg x5
55kg x5
55kg x5, up to 57.5kg next week
 
Smith OHP
 
+30kg x5
+40kg x5
+40kg x5
+40kg x5, up to +42.5kg next week
 
Laterals
 
7.5kg x10
10kg x8
10kg x8
10kg x8
 
Skull Crushers
 
Bar x10
+10kg x8
+20kg x8
+20kg x6
+20kg x5
 
Pressdown
 
60 x8
60 x8
60 x8
 
Comment
 
Enjoyed it today, especially the strict OHP. 

Back/Trap
 
Pendlay Row (Yates grip)
 
60kg x5
70kg x5
70kg x5
70kg x5
70kg x5
70kg x5, 72.5kg 5x5 next week
 
Chest Support Row
 
+40kg x5
+80kg x5
+100kg x5
+100kg x5
+100kg x5
+100kg x5
+100kg x5, 105kg 5x5 next week
 
Under hand pulldown
 
#6 x8
#8 x8
#10 x8
#10 x8
#10 x8
 
Pullover Machine
 
30kg x8
40kg x8
40kg x7
40kg x6, stick at 40kg for next week
 
DB Shrug
 
27.5kg x8
35s x8
35s x8
35s x8
 
Comment:

Will start DL's next week when I have a belt.

Legs
 
Front Squat (no belt)
 
bar x5
40kg x5
60kg x5
70kg x5
70kg x5
70kg x5
70kg x5, ok 75kg next week
 
Leg Press
 
+120kg x8
+160kg x8
+160kg x8
+160kg x8
+160kg x8,  170kg next week
 
Leg Curl
 
#7 x8
#9 x8
#9 x8
#9 x8
#9 x8
 
Calf raise
 
60kg x8
80kg x8
100kg x8
100kg x8
100kg x8
 
Comment
 
OK session, front squats felt good. Want to quickly increase the weight on these.

Chest/Bicep
 
Flat DB BP
 
20s x5
32.5s x5
40s    x5
40s    x5
40s    x5
 
Hammer Chest Press
 
40kg x5
60kg x5
82.5kg x5
82.5kg x4
80kg    x4, must be knackered from the DB Press
 
Incline Smith
 
30kg x5
40kg x5
50kg x5
50kg x5
50kg x5, easy 55kg next week
 
Incline Flyes
 
10s x8
12.5s x8
12.5s x8
12.5s x8
 
Hammer Curls
 
10s x5
15s x5
17.5s x5
17.5s x5
 
Preacher Curl
 
+10kg x5
+20kg x5
+20kg x5
+20kg x5
 
Comment:
 
Ok session, pleased with the DB BP. Going to try for 40kg for 4 sets of 5 next week before moving up to the 42.5s.

Shoulder/Tricep
 
Strict OHP
 
Bar x5
40kg x5
50kg x5
57.5kg x5
57.5kg x5
57.5kg x5, up to 60kg next week
 
Seated Smith OHP
 
Bar x5
+30kg x5
+42.5kg x5
+42.5kg x5
+42.5kg x5
 
Laterals
 
5s x10
10s x10
10s x10
10s x10, up to 12.5kg next week
 
Skull crusher
 
Bar x8
+10kg x8
+20kg x8
+20kg x8
+20kg x8, up to +22.5kg next week
 
JM Press on Smith
 
Bar x5
+40kg x5
+60kg x5
+60kg x5
+60kg x4, hit rack on way up. +62.5kg next week
 
Pressdown
 
65kg x8
65kg x8
65kg x8
 
Cardio: 10 mins elliptical
 
Comment
 
All weights up, so i'm pleased. Going to up the cardio to 15 mins after every workout.

Back/Trap
 
Pendlay Row (Yates Grip)
 
60kg x5
70kg x5
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5, 77.5kg next week
 
Chest Support Row
 
+40kg x5
+80kg x5
+105kg x5
+105kg x5
+105kg x5
+105kg x5
+105kg x5, 110kg next week
 
Pullover Machine
 
+30kg x8
+40kg x8
+40kg x8
+40kg x8, 45kg next week
 
Hammer Strength Pulldown
 
+40kg x8
+60kg x8
+60kg x8
+60kg x8, +65kg next week.
 
DB Shrug
 
25s x10
37.5s x10
37.5s x10
37.5s x10, 40kg next week
 
Cardio: 20 mins elliptical, 118kcal
 
Comment:
 
All heading in the right direction. I have decided to cut to 100kg, rather than 90kg, and then slowly re-comp (gain muscle, lose bodyfat whilst remaining at same weight).
 
6 month aims:
 
DB BP: 50s x5
OHP: 95kg
DL: 240kg
FS: 140kg

Legs
 
Front Squat, no belt
 
Bar x5
40kg x5
60kg x5
75kg x5
75kg x5
75kg x5
75kg x5, up to 80kg next week
 
SLDL, (no belt) swapped these for leg curls- more effective
 
60kg x5
100kg x5
120kg x5
120kg x5
120kg x5, ok 125kg next week (with chalk)
 
Leg Press
 
+120kg x8
+170kg x8
+170kg x8
+170kg x8
+170kg x8, ok 180kg next week
 
Seated Calves
 
#10x8
#10x8
#10x8
#10x8, #11 next week
 
Cardio: 20 mins elliptical.
 
Comment:
 
Felt ok, going to do normal deadlifts on back day, may swap my workout order around to accomodate this.

Chest/Bicep
 
Flat DB BP
 
20s x5
32.5s x5
42.5s x3
42.5s x3, just too heavy- back down to 40s next week
40s x4, knackered at this point
 
Hammer Chest Press
 
+40kg x5
+60kg x5
+82.5kg x5
+82.5kg x5
+82.5kg x5, easy 85kg next week
 
Incline Smith
 
+40kg x5
+55kg x5
+55kg x5
+55kg x5, easy 57.5kg next week
 
DB Incline fly
 
12.5s x10
12.5s x10
12.5s x10
 
Hammer Curl
 
7.5s x10
12.5s x5
17.5s x7
17.5s x6
17.5s x6, stick with this weight for next week
 
Comment:
 
Disappointing on the DB benches, just too heavy today. Will drop back to 40s and work up to 3x8 before going up to the 42.5s.

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
50kg x5
60kg x5
60kg x5
60kg x5
60kg x5, up to 62.5kg next week
 
Incline DB BP (Palms facing)
 
15s x5
25s x5
30s x5
35s x5
35s x5
35s x5, stick with 35's and aim for more reps next week
 
Dips

BW x7
BW x7
BW x5
 
Skulls
 
Bar x5
+20kg x5
+25kg x5
+25kg x5
+25kg x5, 27.5kg next week
 
Tate Press
 
10s x8
10s x8
10s x12
10s x9
 
Pressdown, 3 sets
 
Cardio: 25 mins elliptical, 170kcal
 
Comment:
 
Good session. Strict OHP is one of my favourite movements.
 
Slight swap around today in terms of routine, I have used this routine in the past to good effect so decided to try it again.

Cardio: 50 mins brisk walk

Legs
 
Front Squat
 
Bar x5
40kg x5
60kg x5
80kg x5
80kg x5
80kg x5
80kg x5
80kg x5, 85kg next week
 
SLDL, no belt
 
60kg x5
100kg x5
120kg x5
130kg x5
140kg x5, 145kg next week
 
Leg Press
 
+120kg x8
+160kg x8
+180kg x8
+180kg x8
+180kg x8
+180kg x8, 190kg next week
 
Cardio: elliptical, 25 mins, 120kcal
 
Comment:
 
Another good hard session. Enjoyed the front squats. Want to get up to 100kg 5x5 pretty soon.

Back/Trap
 
Deadlift
 
60kg x3
100kg x3
130kg x3, belt on
150kg x3
170kg x3, comfortable- 175kg next week
 
Pendlay Row (underhand grip)
 
60kg x5
70kg x5
80kg x5
80kg x5
80kg x5, 82.5kg next week
 
Chest Support Row
 
80kg x5
100kg x5
110kg x5
110kg x5
110kg x5
 
Hammer Pulldown
 
40kg x5
60kg x5
70kg x5
70kg x5
70kg x5, easy 75kg next week
 
Pullover Machine
 
+30kg x8
+45kg x8
+45kg x8
+45kg x8, stick with this weight and up the reps
 
DB Shrug
 
25s x10
45s x8
45s x8
45s x8, stick with this weight and go for more reps
 
Cardio: 25 mins elliptical, level 7, 210kcal
 
Comment:
 
Really enjoyed the deadlifts. Hope to get back over 200kgx3 in the next few months.

Looks like your making very swift progress. Thank goodness for muscle memory hey!

Thanks, I am making quick progress. Hope to have the following achieved in the next 12 weeks:
 
OHP 90kg
BP 117.5x5
Front Squat 120x5
DL 210x3
 
At a bodyweight of 100kg (5 kg's less).
 
 

Chest/Tricep
 
Bench Press
 
bar x5
60kg x5
70kg x5
80kg x5
90kg x5
100kg x6, 102.5kg next week
 
Flat DB BP
 
20s x5
30s x5
40s x6
40s x5
40s x4, stick with these weight
 
Dips
 
BW x7
BW x5
BW x5, look for more reps next week
 
JM Press on Smith
 
+40kg x5
+50kg x5
+62.5kg x5
+62.5kg x4
+50kg x5
 
Tate Press
 
10s x8
10s x7
10s x8, all done with short rest
 
Pressdown, 3 sets including triple drop set
 
Comment:

Not a bad starting point for bench press. Think my dumbell presses suffered a little today due to doing bench press first.
 
This is a slightly different routine, I've used it in the past to good effect so thought to try it again.

OHP/Assist
 
Strict OHP
 
Bar x5
40kg x5
50kg x5
62.5kg x5
62.5kg x5
62.5kg x5, 65kg next week
 
Incline DB BP (Palms facing)
 
20s x5
30s x5
35s x7
35s x7
35s x7, up to 37.5kg next week
 
Dips
 
BW x9
BW x8
BW x8
 
Skulls
 
Bar x5
+20kg x5
+27.5kg x5
+27.5kg x5
+27.5kg x5, up to 30kg next week
 
Rolling Tricep Extensions
 
10s x10
10s x10
10s x10, more reps at this weight next week
 
Seated DB Curl
 
10s x8
10s x8
10s x8, more reps at this weight next week
 
Straight Bar Curls
 
Bar x8
+20kg x8
+20kg x8
+20kg x8
 
Face Pull, 3/4 sets 12-15 reps
 
Cardio: 25 mins elliptical, level 8, 230kcal
 
Comment:
 
All going in the right direction. Strength coming back steadily.

Legs/Abs
 
Front Squat (No belt)
 
Bar x5
45kg x5
65kg x5
85kg x5
85kg x5
85kg x5
85kg x5
85kg x5, 90kg next week
 
Good Morning (Stiff Legged- no belt)
 
Bar x5
40kg x5
60kg x5
70kg x5
70kg x5
70kg x5, use SSB next week
 
Leg Press
 
120kg x8
160kg x8
190kg x8
190kg x8
190kg x8, 200kg next week
 
AB Machine
 
BW x5
+5kg x5
+5kg x5
+5kg x5
 
Cardio: 20 mins elliptical, level 8, 130kcal

Comment:
 
Trying out GM's instead of SLDL. Going to use the SSB next week as the bar was slipping on my back.

Bench/Assist
 
Bench Press
 
Bar x5
60kg x5
70kg x5
80kg x5
90kg x5
102.5kg x7, 105kg next week
 
Flat DB BP
 
20s x5
32.5s x5
40s x7
40s x6
40s x5, stick with 40s next week
 
Dips
 
BW x10
BW x7
BW x7
 
Incline Skulls
 
+10kg x5
+20kg x5
+25kg x5
+25kg x5
+25kg x5
+25kg x5
+25kg x5, 27.5kg next week
 
Tate Press
 
10s x10
10s x10
10s x10
10s x10
10s x10, 12.5kg next week
 
Rope Pressdown
 
45kg x10
45kg x10
45kg x10, 50kg next week
 
Cardio: 30 mins elliptical, level 8, 261kcal
 
Comment:

Strength coming on nicely. Hope to be back to decent numbers within 12 weeks or so.