Weekly weight in- 99.7kg, grand loss of 0.2kg in 7 days. That’s 2k calories a day, low carb, 3 x fasted hiit and 3 x resistance training.
After the initial disappointment I rationalised that I don’t actually have that much BF left to lose, there has been a degree of muscle gain and it’s still a loss!

So refeed was about 6k cals with 700 ish from mainly complex carbs (aside from large dominos)

Chins
Bw x 12 x 3
Pull ups
Bw x 12
V handle pull ups
Bw x 10
Chins
Bw x 15

Dumbell row
40 x 10
60 x 12 x 3

Underhand oly bar row
60 x 20
80 x 12
100 x 12
80 x 12

15” dead’s
140 x 10
180 x 10
200 x 8

Chest supported row
Up to 60 x 12

Chins
Bw x 12

Various cable type back things

45 degree hyper
Bw x 12 x 3
+ 20 x 12 x 3

Random push-ups
Bw x 70

Ski erg to finish 300m in 56 secs

27/11

5.30am - first time attempting pure strength work this early

Leg ext
X 8 x 10

Leg press
(Terrible commercial gym sled)
Up to 300 x 20

Squats
100 x 20, x 12

Reverse hack squat

Stiff leg dead’s

45 hyper
Bw x 12
+ 30 x 12 x 2
+60 x 5
+30 x 5

Ham curls x 10 x 5

Leg ext x 10 x 4

Seated calf raises

29/11

5.30am

Flat bench
60 x lots
80 x 10
100 x 10
120 x 8
Feet up
100 x 10 x 3

Cable crossovers
4 x 20

Incline
60 x 10
80 x 10
100 x 10 x 3
Drop set 100 x 8/ 80 x 12/ 60 x 20

Seated crossovers

Dumbell crossover things
16 x 10

Push ups
Bw x 30 x 2
Feet up x 30
Then messing around with hands very wide, far in front, or hands ninety degrees to body

Machine pullovers

Cable crossovers

Need to mentally get over being rubbish at pressing at minute- rapid (ish) weight loss and low cals/carbs do not make for pressing fun.

Some strong work going on here mate.

30/11

Feet up close grip
60 x lots
80 x 10
110 x 10
120 x 2!!!
100 x 10 x 3

Dips
Bw x 20, 30
+ 20 x 20
+40 x 20
+ 60 x 10
Bw x 60

Floor press close grip
100 x 6

Pushdowns etc

Seated alternate Dumbell curls
14x 10
18 x 10
22 x 10
26 x 10
30 x 6

Spider oly bar curls
Rope curls
Preacher curls
Machine curls

Abs
Knee/ leg raises
Planks (bird dog/ arms extended/ wall walk / knee to elbow)
Palov press
Cable crunch
Machine crunch
Turkish get ups with kB (think that’s what they called)

01/12
...... weekly weigh in. 99.7kg (0.0000 lose or gain)

Chins
Bw x 10 x 2
+ 20 x 3
+ 40 x 3
+ 60 x 1.75
+ 20 x 10

Pull ups
Bw x 10

Pull ups to alternate hands thing

Chins
Bw x 10

Bor underhand grip
50 x 20
80 x 10
110 x 10
140 x 2 (terrible crunching noise from elbow, first thought bicep had torn, but thankfully just a t neon pull I think)
70 x 20 x 2

Very light Dumbell row

15” dead’s
70 x 10
100 x 5
140 x 5
180 x 3
220 x 3
180 x 5 (very fast)

Chest supported row
Up to 80 x 5

Handle pull downs
Very light x lots

I’m going to have a week off training totally I think (my knackered elbow is just the most recent niggle in a list that’s mounting up) I’ve probably not gone more than 3 days in the past 12 months without training. Coupled with working and two small kids I’m due a rest!
I think lots of ibuprofen and heat/cold and hopefully I’ll be fixed a little in a week

Brett
I am guilty of the same thing mate. Only just started doing regular deloads in the last year.
 
Having said that I am overdue one myself but currently on a cycle so will postpone.

The problem for me is I just love training! If I could spare the time to do 4hrs a day, 7 days a week I would jump at it. I’m already twitching and wondering how I’m going to get through the week and it’s only been a day. But going to persevere and relax this week and also eat around maintenance.

Really need to come up with a plan next year what I’m aiming for. When I was doing strongman it was easy - competition on this date and weights to be lifted etc.
I don’t think I would ever do a bodybuilding show, but I do think with a water cut I would be in a reasonable ‘stage ready’ condition.
Hopefully after crimbo is out of the way I’ll get a clue what to do!

5 is a lot. But then we are assuming you weren't dehydrated when you took your first reading, or didn't need a crap, too much salt etc. etc.
 
You will know if you've eaten enough to put on 5kg! See what it says next week and don't sweat too much.

8/12

Neutral grip chins
Bw x 12, 20 (elbow/bicep just too sore)

15” dead’s
70
110
140 x 5
170 x 5
200 x 3
240 x 3
200 x 5
220 x 5
170 x 20
These felt good, will concentrate on these for a while as my back is pretty much the only fully functioning part of my body

Chest supported rows

45 degree hyper ext
Bw x 10
+30 x 5
+ 60 x 5
Bw x 10

Incline press
60 x lots
80 x 1
100 x 12, 13, 15

Cable crossover x 5 (focus on outer chest)

Feet up cg bench

60 x lots
100 x 10
130 x 1
100 x 10 x 3

Dips
Bw x 20 x 2
+ 20 x 20
+ 55 x 20
Bw x 60

Spider curls

Clapping push ups
Bw x 10 (made bicep hurt so stopped again)

Abs- until cramp stopped play

9/12

Hungover session

Leg ext x 5

Low bar
60
80
100 x 10
Paused
100 x 1
120 x 1
140 x 1
Not paused
100 x 20

High bar
60
80
100 x 10
120 x 10

Reverse hack squat

Leg press

Ham curls

Lots of abs

Another aimless session, really need to have something to focus on or at least an idea of what I’m doing it all for.

Anyway;

Seated rows to warm up

15” deads

60 x some
110 x 5
150 x 3
Add straps
180 x 5
210 x 5
240 x 3
180 x 5
200 x 5
180 x 5
This pretty much sums up my idiotic training at the minute, I only deadlifted three days ago and my lower back was still sore going into this. But I persisted in deadlifting as it doesn’t aggravate my arm/shoulder.

Chest supported rows
Pull downs
Straight arm pull downs

Loads of abs and core (because can’t think of owt else to do)

13/12

Close grip pin press
60 x lots
80 x 10
100 x 10
120 x 10
140 x 6
100 x 15

Dips
Bw x 20
+ 20 x 20
+ 40 x 20
Bw x 40

Overhead rope extension superset with drag push downs x 3

Rocking rope pushdowns x 3

Lying dumbbell tricep extension
10 x 10
16 x 10
20 x 10
26 x 10
30 x 10

Then curls- but bicep tendinitis made it virtually impossible.

Abs

Got chatting to a bloke in the gym who competes in classic bodybuilding. He reckoned I would possibly do alright. Think I might start actually considering doing this as I do need a target to aim for and a focus for my training