My PT was out of commission on Mon/Tues, so did a fullbody on Thursday and suitably aching today.

Still weighing in ~220, which is good with no MFP action going on, either.

Looking like my 4 weeks in Vegas is going by the wayside, which could be hazardous for the weight, as I always lose weight over there.

Will just try not to do too much damage before January, and maybe see if I can get under 200 for summer again.

Good going pal... Sounds like you’re putting the work in.
Full body is difficult agreed...

What does MFP stand for?

How are

@marky
@Dean
@Harvey getting on?

I've done a few push up challenges myself in the past, surprising how easy they are once you get in to a routine isn't it.

I was doing 300 a day at one point in blocks of 25 and got up to some crazy overall numbers before I just stopped...... Can't remember when it was but I hit my target in 4 months or something stupid. Benching was strong back then as well so it obviously had an impact.

My only yearly goal was based around improving my 1RM on the 4 main lifts.

Bench target - 150kg
Squat target - 140kg
Deadlift target - 195kg
OHP target - 95kg

It was all going reasonably well but then lockdown happened and obviously it ground to a complete halt.

To be honest I think it's done me a favour. My new hypertrophy routine is so much more enjoyable than the heavy stuff and I've now gone 12 weeks without any injuries.

I can't see me ever wanting to go back to targeting heavy singles again other than for bench once we're allowed to spot. Might give OHP a go at some point but even that isn't anywhere near the top of my current list.

Had to google 'no fap'. My training partner has done that before and said he felt some good benefits. Not sure that it's for me though......

Yes I think lockdown helped with the challenge. I had no access to weights so only did body weight exercises.

No fap makes a huge difference To me in all areas.. plus my wife looks like a pornstar so makes me appreciate her more. Sick of all the POV stuff on the hub anyway 

Today’s session

Breakfast - 2 scoops of porridge with peanut butter and apple
Supps - Creatine
Preworkout- Nuts, cranberry juice, double espresso in a mug

Compound day today warmed up stretched off (25 minute stretch which I know isn’t great pre session but I seriously needed it)

Shoulder press
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Squat
60 x 10
100 x 10
120 x 10
140 x 5 (3 sets)

Deadlift
60 x 5
100 x 5
140 x 5
180 x 2
220 x 2
240 x 2

Bench
60 x 10
80 x 5
100 x 5
120 x 5
130 x 3
140 x 3
150 x 1

Dips x 20 4 sets (No added weight)
Tricep work, stretch and done... Have the boxing tonight and my sports massage has been cancelled so will jump in the ice bath now. Take the kids around a few friends houses trick-a-treating and eat their candy with my beer while watching the boxing 😂

I’ve brought IPA so plenty of calories and obviously being indian a bottle of whiskey too (Monkey shoulder) gonna order a take out too so should be a good night...

Update on my challenges

Yearly

Push Ups - completed 18,360 - target 18,250 for the year (Complete) 50 a day

Pull ups - completed 5608 - target 5475 Yearly (complete) 15 a day

No fap - 3 months - Light work

Meditate - 20 minutes a day - Fail missed lots of days

Reading - 1 book a month - Fail I’m on 4 books for the year. 

5km run in under 24 minutes, my best time has been 28 minutes but it’ll improve

Today I went to gym fasted doing back and chest, everything seems light once I’m warmed up now. Only got two reps of 145 of Bench but was pretty happy to say I was supersetting with barbell row.

Didn’t deadlift at all because I went wrestling last night and did some sparring, injured my right knee not sure how.

From tomorrow onwards We have to wear masks in the gym when not exercising which I know is going to be annoying but on the plus side gyms stay open.

I’m getting a lot of people telling me I look slimmer recently, I’ve actually put weight on so maybe the heavy upper body work is paying off and hiding that I’m really a fatty.

How’s everyone getting on with their yearly’s?

123 press ups is insane. What's your form like on those? If they're all full range of motion then take a bow sir.

I’ll film them for a form check on the weekend. 

Here’s a list of my PBs in the last 3 weeks

OHP - 103kg
Bench - 150kg
Deadlift - 248kg (1 rep) 200kg for multiple reps
Squat - 140kg (10 reps) I’m not going over this
Leg press - 11 plates on each side for 10 reps
Push ups - 123 in 1 go
Pull ups - 17 in 1 go

Exactly 2 weeks left on my strength plan so unless I have any injuries I should increase all lifts by a small percentage. I am getting some pains now but I’m assuming that’s got a lot to do with lack of food.

Breakfast - 2 scoops Huel, 1 scoop porridge- bag of spinach
Supps - Creatine
Preworkout- caffeine (blood & Guts)

So had a great morning today, woke up around 3:30am meditated for 30 minutes after getting ready.
Finished my Push ups and pull ups before 5am. Had breakfast and hit the gym a little late 8am.

Legs today, after warm ups and stretching I did some lower back work and some balance stuff.
Went straight onto squats using 5 x 5 went up 140kg and hit 3 sets then a cool down of 60kg for 10 reps.

Went moderately heavy on leg press, not sure how heavy but building up to around 11 plates on each side for 10 reps.

Other accessories then onto the treadmill to shock my system. I completed 10 x 45second sprints then a cool down incline walk before stretching.

Was going to do some high kicks on the bag but they were all taken so I’ll complete some slow kicks tonight.

Felt amazing, love the endorphins released while training legs.

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

Crazy strong, see no reason why the second rep cant emulate the first with the little kick at the bottom. You use very little leg drive in the initial rep. I also used to love those plates, Pure's are so much thicker.

I don’t normally use my legs when pressing, as I said it was my worst set out the 3 on 100. Thanks for the feed back, but seriously I’m happy for you to tear it apart 😂 need more abuse really.

While lifting the bar my left foot was to far back it should have been 9 inches at most, I dipped (only slightly) on the first and the second press was to the bottom of my nose rather then chin. I snapped my elbows to hard on both reps which could cause injury and when putting it down the bar was to far away from my body, should have been closer to my chest
😂

Ticked off 3x6 110kg squats today and wasn't tooooo tough. Really want to build up for 120 for 3x8.

Took to DBs on today too, 38 for 3x8s. I think lifetime PB is 3x6 42 so really want to hunt that this year.

3x6 55kg OHP, again want to hunt 3x8 60 which would be a lifetime PB.

3x8 42 OAR, I think 44/46 is a lifetime PB for 8, I think I was getting 6 at 50 at one point when I was DL the 180-200. But slightly more interested in volume, dont want to go to regularly, only as a starting point to build up to the 8+.

Sounds good, what time do you normally train?  a strongman that I know told me that there is a correlation between the time of day and pressing exercises. Some people say that having a few meals in you before so middle to late day is better but his logic was the earlier (obviously after your first meal) the better for pressing and the opposite for pulling.

A week of cardio incoming. Got a massive kick in the hand on Saturday and have sprained a finger. Should have held onto the initial shot 

Love cardio, can’t wait to finish my strength plan so I can get back to it.

Did you do your finger sparring? I’ve done most of my tendons in my right hand and my metacarpal, really painful in the winter which is annoying because I can’t spar at all in the cold weather or my fingers jar.

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

Saturday bench took a bit of a hit today. They've got super strict with spotting and won't even allow a lift off any more. Previously we were lifting off for each other n the heavy sets then standing back to just step back in if death was about to occur.

Anyway now we can't even do that so the next 5 weeks of 1RM to 4RM really aren't an option any more. Doesn't work out too bad as I'm currently more interested in hypertrophy than pure strength and also my mate has a bit of an arm injury that's probably not best suited to aiming for low rep PRs.

We just did 3 x 10 on the incline, flat bench with bands, high volume incline machine and then some arms to finish. It was bordering on a de-load session to be honest but felt pretty good. We'll aim for some progression on the incline and see where that leads which will hopefully tie in nicely with my Tuesday incline work.

I joined my mate for some squats at the end of the session which is the first time I've squatted since pre-lockdown. He's doing a squat every day thing between now and Christmas and seems to be doing really well so far.

His goal is to work up to a 220kg triple every day which so far he's managed for 8 days running. It's first time I've watched him do it and his form is awesome. All 3 reps look the same just the last one is a bit slower but all of them hit depth. He says he feels much better doing this every day than previously when he was just doing his heavy squats once per week. I'd be interested to know if anyone has ever tried the squatting every day thing? I've heard of some pros doing it and can understand the theory so I'll be interested to see how he goes.

I'm going to be doing similar myself although at a much lighter weight trying to rebuild. Just did 80kg today for 3 sets of 4 all with a nice pause. That's actually pretty good for me especially as I've not squatted for about 7 months. I'll be squatting every session so 5x per week and then just do some body weight volume stuff the two days I don't hit the gym.

Could be a long road trying to get up to a more reasonable weight but I have the patience so will stick at it.

So I did a similar program for 6 weeks a few years ago, a lot of people do it with GOMAD but being lactose intolerant I increased my calories significantly concentrating on fats and protein.

Starting with 60kg I did 20 squats a session at the start of the session, going up by 10kg a week for 6 weeks working up to 120kg.

What I noticed -

Once I got my head around 20 reps I wanted to increase my reps on everything and it took a lot of control and focus not to.
Focus- it gave me laser like focus from week 2  onwards not sure why but my focus increased in all aspects of life
Strength - My strength didn’t increase significantly
Weight - I put on around a stone more then normal while on a 6 week heavy lifting plan
Recovery- I didn’t feel a significant difference with recovery but I think I generally recover well

Other things -
You will need to buy new jeans or live in joggers.
Car seat - you’ll have to put your car seat down because of your new Kim K ass
Sweat- you’ll smell different when you sweat, I didn’t notice this as much as my wife did.
Libido - huge increase in libido

Not sure wether 6 weeks was enough time for the program maybe 8 weeks would work better but overall there was no significant takes from it that would want me to do it again.

Next week I’m cleaning the garage so will get all my gym note books out and give you some better breakdowns

Leg day is the one I'd prefer not to miss, because I can't do much with them anyway

Just how it worked out this week, with me getting caught out by work on Tuesday. That coupled with the gym only open limited hours, and having to book in.

My PT is good. Nice lad, and knows his stuff. We've been mates for years used to live across the road from me when he still lived with his folks.

Ah I get it... You mentioned your PT is moving away?

I usually do

Mon - Chest & Bi
Tue - Legs
Thu - Shoulders & Tri
Fri   - Back

Should be my favourite day of the week, as I only have to do one or two exercises, and both the machines are next to each other.

I've got MS and my legs don't work too well, so I usually just warm up on the hack squat machine, and then 5-10* sets in a seated horizontal leg press.

*Depends how much they misbehave

@dean
Sound advice from from Matt, GSP endorses this type of training regimen too.

Good going for keeping the training up even with a disability...

But seriously? MS is no excuse to miss leg day 😎

Finding a good PT and one that you trust is very difficult. I go to a health club which has high PT attrition rate, they come in with lots of momentum and I’m sure they have the best intentions but after a year or so they leave because they lose a lot of clients over false promises or not understanding the body and injuring them. So be extra careful (which I’m sure you know)

@Ledders - Thanks mate, it’s only my static strength that’s up though. I need to do more hit training too, started a 5k challenge with my gym friends so hopefully will progress quickly. On the 23rd November I start functional training again so my numbers will go down but my overall strength & stamina should go up. I’ll keep you posted and will film some stuff too.

@Marky - Good going on the 3 sessions, what were your splits? - Skipped leg day 😮 it’s my favourite day of the week, I always add something interesting in like (you may have missed my insta story) squats with box jump. I do single legged box jumps too, I always found it improved my explosive strength and mental focus.

@Dean loool  Hope you’re getting better mate