A place to track your progress, or lack thereof
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ColonelMoutarde
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#61
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by ColonelMoutarde » Sun Feb 06, 2022 8:42 am
WEEK 1 DAY 4 | 06/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Stiff Leg Deadlift | 8,8 | 125 kgs | 7 |
Dumbbell Press | 10,10,10 | 24 kgs | 7 |
Leg Curl | 10 | 50 kgs | 7 |
Row Machine | 10,10,10,10 | 125 kgs | 7 |
Lateral Raise | 10,10,10 | 12 kgs | 7 |
Reverse Fly | 10,10,10 | 47 kgs | 7 |
Ab Wheel | 17,17,17 | | 8 |
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ColonelMoutarde
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#62
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by ColonelMoutarde » Mon Feb 07, 2022 11:53 pm
WEEK 2 DAY 1 | 08/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Squat | 6,6,6 | 125 kgs | 8 |
Leg Extension | 14 | 50 kgs | 7 |
Bench Press | 6,6,6,6,5 | 95 kgs | 9 |
Dips | 10,10,10,7 | (90+20) kgs | 10 |
Calf Raise | 11,11,11,11,11 | 120 kgs | 8 |
Ab Wheel | 18,18,18,18 | | 8 |
Last edited by
ColonelMoutarde on Tue Feb 08, 2022 12:22 am, edited 1 time in total.
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ColonelMoutarde
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#63
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by ColonelMoutarde » Tue Feb 08, 2022 12:20 am
I am starting to feel the effect of the caloric deficit. Today's workout felt very hard.
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ColonelMoutarde
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#64
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by ColonelMoutarde » Thu Feb 10, 2022 1:56 am
WEEK 2 DAY 2 | 10/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Deadlift | 7,7,5 | 150 kgs | 9 |
Leg Curl | 11 | 50 kgs | 8 |
Press | 6,6,6,6 | 52.5 kgs | 9 |
Lat Pulldown | 12,12,12,12 | 65 kgs | 8 |
Lateral Raise | 12,12,12,12 | 12 kgs | 8 |
Reverse Fly | 12,12,12,12 | 47 kgs | 8 |
Leg Raise | 19,19,19,19 | | 7 |
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ColonelMoutarde
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#65
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by ColonelMoutarde » Sun Feb 13, 2022 7:51 am
WEEK 2 DAY 3 | 12/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Smith Machine Squat | 9,9,9,9 | 95 kgs | 8 |
Dumbbell Incline Bench (45°) | 9,9,9,9 | 32 kgs | 8 |
Power Triceps Pushdown | 18,18,18,18 | 30 kgs | 9 |
Calf Raise | 11,11,11,11,11 | 120 kgs | 9 |
Ab Wheel | 18,18,18,18 | | 9 |
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ColonelMoutarde
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#66
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by ColonelMoutarde » Sun Feb 13, 2022 7:53 am
WEEK 2 DAY 4 | 13/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Leg Curl | 11,11,11,11 | 50 kgs | 8 |
Dumbbell Press | 11,11,11,11 | 24 kgs | 8 |
Row Machine | 11,11,11,11,9 | 125 kgs | 10 |
Lateral Raise | 12,12,12,12 | 12 kgs | 8 |
Leg Raise | 19,19,19,19 | | 8 |
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ColonelMoutarde
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#67
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by ColonelMoutarde » Wed Feb 16, 2022 11:54 pm
WEEK 3 DAY 1 | 15/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Squat | 7,4 | 125 kgs | 9 |
Squat | 7 | 115 kgs | 7 |
Leg Extension | 14,14 | 50 kgs | 7 |
Bench Press | 7 | 95 kgs | 9 |
Bench Press | 7,7,7,7 | 85 kgs | 7 |
Dips | 11 | (90+20) kgs | 9 |
Dips | 11,11,11,11 | (90+10) kgs | 7 |
Calf Raise | 12,12,12,12,12 | 120 kgs | 8 |
Leg Raise | 20,20,20,20 | | 8 |
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ColonelMoutarde
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#68
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by ColonelMoutarde » Wed Feb 16, 2022 11:55 pm
WEEK 3 DAY 2 | 17/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Deadlift | 8 | 150 kgs | 9 |
Deadlift | 8,8 | 135 kgs | 7 |
Leg Curl | 12,12 | 50 kgs | 7 |
Press | 7,7,7,7,7 | 52.5 kgs | 8 |
Lat Pulldown | 13,13,13,13,13 | 65 kgs | 8 |
Lateral Raise | 13,13,13,13 | 12 kgs | 8 |
Reverse Fly | 13,13,13,13 | 47 kgs | 8 |
Leg Raise | 20,20,20,20 | | 8 |
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ColonelMoutarde
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#69
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by ColonelMoutarde » Sat Feb 19, 2022 12:05 am
WEEK 3 DAY 3 | 19/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Smith Machine Squat | 10,10,10,10,10 | 95 kgs | 8 |
Dumbbell Incline Bench (45°) | 10,9 | 32 kgs | 10 |
Dumbbell Incline Bench (45°) | 10,10,10,10 | 28 kgs | 7 |
Power Triceps Pushdown | 19,19,19,19,19 | 30 kgs | 9 |
Calf Raise | 13,13,13,13,13 | 120 kgs | 9 |
Leg Raise | 20,20,20,20 | | 9 |
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ColonelMoutarde
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#70
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by ColonelMoutarde » Sun Feb 20, 2022 3:09 am
WEEK 3 DAY 4 | 20/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Stiff Leg Deadlift | 10,10 | 125 kgs | 8 |
Leg Curl | 12,12,12 | 50 kgs | 8 |
Dumbbell Press | 12,12,12,12,12 | 24 kgs | 9 |
Lateral Raise | 13,13,13,13,13 | 12 kgs | 8 |
Reverse Fly | 13,13,13,13,13 | 47 kgs | 7 |
Ab Wheel | 20,20,20,20 | | 8 |
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ColonelMoutarde
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#71
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by ColonelMoutarde » Mon Feb 21, 2022 11:48 pm
WEEK 4 DAY 1 | 22/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Smith Machine Squat | 11,11,11,11,11 | 95 kgs | 9 |
Bench Press | 8 | 95 kgs | 9 |
Bench Press | 8,8,8,8,8 | 85 kgs | 8 |
Dips | 12 | (90+20) kgs | 10 |
Dips | 12,12,12,12,12 | (90+10) kgs | 8 |
Calf Raise | 14,14,14,14,14 | 120 kgs | 8 |
Leg Raise | 21,21,21,21 | | 8 |
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ColonelMoutarde
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#72
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by ColonelMoutarde » Thu Feb 24, 2022 2:27 am
WEEK 4 DAY 2 | 24/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Deadlift | 10 | 150 kgs | 9 |
Deadlift | 10,10,10 | 130 kgs | 7 |
Leg Curl | 13,13,13 | 50 kgs | 9 |
Dumbbell Press | 13,13,13,13,13 | 24 kgs | 8 |
Lat Pulldown | 14,13 | 65 kgs | 8 |
Lat Pulldown | 14,14,14,14 | 55 kgs | 7 |
Lateral Raise | 14,14,14,14,14,14 | 12 kgs | 9 |
Reverse Fly | 14,14,14,14,14 | 47 kgs | 8 |
Leg Raise | 20,20,20,20 | | 8 |
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ColonelMoutarde
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#73
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by ColonelMoutarde » Sat Feb 26, 2022 1:43 am
WEEK 4 DAY 3 | 26/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Squat | 8 | 125 kgs | 8 |
Squat | 8,8,8 | 110 kgs | 7 |
Leg Extensions | 15,15,15,15 | 50 kgs | 8 |
Dumbbell Incline Bench (45°) | 11 | 32 kgs | 9 |
Dumbbell Incline Bench (45°) | 11,11,11,11,11 | 28 kgs | 8 |
Power Triceps Pushdown | 20,20,20,20 | 30 kgs | 9 |
Calf Raise | 14,14,14,14,14 | 120 kgs | 9 |
Leg Raise | 21,21,21,21 | | 9 |
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ColonelMoutarde
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#74
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by ColonelMoutarde » Sun Feb 27, 2022 1:01 am
WEEK 4 DAY 4 | 27/02/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Press | 8,8,7 | 52.5 kgs | 9 |
Press | 10,10,10 | 42.5 kgs | 8 |
Stiff Leg Deadlift | 11,11,11 | 125 kgs | 8 |
Leg Curl | 13,13,13 | 50 kgs | 8 |
Power Triceps Pushdown | 20,20,20,20 | 30 kgs | 9 |
Lateral Raise | 14,14,14,14,14 | 12 kgs | 9 |
Leg Raise | 20,20,20,20 | | 8 |
[/quote]
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ColonelMoutarde
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#75
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by ColonelMoutarde » Sat Mar 05, 2022 3:24 am
WEEK 5 DAY 1 | 01/03/2022 |
Exercise | Sets & Reps | Weight | Last set RPE |
Smith Machine Squat | 16 | 95 kgs | 9 |
Smith Machine Squat | 16 | 80 kgs | 8 |
Bench Press | 8 | 95 kgs | 9 |
Bench Press | 8,8 | 85 kgs | 8 |
Dips | 14 | (90+20) kgs | 10 |
Dips | 14 | (90+10) kgs | 9 |
Calf Raise | 14,14,14 | 120 kgs | 8 |
Leg Raise | 21,21,21 | | 8 |
WEEK 5 DAY 2 | 03/03/2022 |
Deadlift | 5,5 | 155 kgs | 8 |
Leg Curl | 20,13 | 50 kgs | 7 |
Dumbbell Press | 16,10 | 24 kgs | 7 |
Lat Pulldown | 15,10 | 65 kgs | 7 |
Lateral Raise | 15,15 | 12 kgs | 9 |
Reverse Fly | 16,12 | 47 kgs | 8 |
Leg Raise | 20,20,20,20 | | 8 |
WEEK 5 DAY 3 | 05/03/2022 |
Squat | 10 | 125 kgs | 10 |
Squat | 110 | 110 kgs | 7 |
Leg Extensions | 20,16 | 50 kgs | 9 |
Dumbbell Incline Bench (45°) | 10 | 32 kgs | 10 |
Dumbbell Incline Bench (45°) | 10,10 | 28 kgs | 7 |
Power Triceps Pushdown | 15,15 | 35 kgs | 8 |
Calf Raise | 13,13,13 | 120 kgs | 9 |
Leg Raise | 20,20 | | 7 |
WEEK 5 DAY 4 | 06/03/2022 |
Press | 10 | 52.5 kgs | 10 |
Press | 10 | 42.5 kgs | 7 |
Stiff Leg Deadlift | 10,10 | 125 kgs | 8 |
Leg Curl | 13,13 | 55 kgs | 7 |
Row Machine | 15,10 | 125 kgs | 8 |
Power Triceps Pushdown | 15,15 | 35 kgs | 7 |
Lateral Raise | 12,12 | 12 kgs | 7 |
Reverse Fly | 13,13 | 47 kgs | 7 |
Ab Wheel | 22,22 | | 8 |
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ColonelMoutarde
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#76
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by ColonelMoutarde » Sun Mar 06, 2022 1:36 am
I am done with this weight loss block. Overall everything went better than planned, I lost 2 kgs (from 92 kgs to 90 kgs), while managing to increase my strength except for the bench press which did not improve. However I was starting to feel a bit too hungry and food obsessed. My plan for the next 3 blocks (15 weeks) is to go back to gaining weight, hopefully reaching 93-94 kgs at the end of it.
I have made some very slight changes in the programming: mostly I have increased the frequency for triceps (my ultimate weak point) to 4x/week, and I have moved the "big lifts" (high bar squat, conventional deadlift, bench press and overhead press in the 5-10 rep range) to the beginning of each workout. Therefore each workout is made of one "big lift" and then a bunch of other lifts in the 10-20 rep range (similar to 5/3/1 programs, although I am not a fan of 5/3/1 but this is another topic). Hopefully this makes the fatigue a bit more "spread out" over the workouts.
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ColonelMoutarde
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#77
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by ColonelMoutarde » Sun Mar 13, 2022 1:45 am
WEEK 1 DAY 1 | 08/03/2022 |
Exercise | Sets x Reps x Weight @ RPE |
Bench Press | 4x5x95@7 |
Dips | 3x11x(bw+20)@8 |
Smith Machine Squat | 4x13x95@8 |
Calf Raise | 4x13x120@8 |
Leg Raise | 3x20@8 |
WEEK 1 DAY 2 | 10/03/2022 |
Deadlift | 2x5x160@8 |
Leg Curl | 3x13x55@8 |
Dumbbell Press | 3x13x24@8 |
Power Triceps Pushdown | 3x15x35@7 |
Lat Pulldown | 4x12x65@8 |
Lateral Raise | 3x12x12@7 |
Reverse Fly | 3x13x47@7 |
Leg Raise | 3x20@7 |
WEEK 1 DAY 3 | 12/03/2022 |
Squat | 3x5x130@7 |
Leg Extensions | 2x17x50@7 |
Dumbbell Incline Bench (45°) | 11,11,10x32@10 11x28@8 |
Power Triceps Pushdown | 3x15x35@7 |
Calf Raise | 4x13x120@8 |
Leg Raise | 3x20@7 |
WEEK 1 DAY 4 | 13/03/2022 |
Press | 3x5x55@8 |
Stiff Leg Deadlift | 2x10,10x125@8 |
Leg Curl | 3x13x55@8 |
Row Machine | 4x14x120@8 |
DB Skullcrusher + Press | 3xmyorepsx9@9 |
Lateral Raise | 3x12x12@7 |
Reverse Fly | 3x13x47@7 |
Ab Wheel | 3x20@7 |