New blog, new project.
I have been steadily into fitness for just about 10 years now. There or thereabouts.
After spending my entire childhood being morbidly obese, it’s been a drastic lifestyle change that I am infinitely better off as a result of.
The thing is that up to now, I have almost always focussed entirely on reducing my size and losing fat rather than ever really focussing on adding size and strength.
There have been a few half-assed attempts here and there but I get size/weight-phobic and stop too soon.
If you have a history of being overweight, watching the scales creep back up again can be terrifying.
But I think I have gotten past that now.
I have been on a very gradual gaining phase since September last year.
I have put on a grand total of 7kg in something like 9 months.
The idea behind doing it this gradually is so that I can try to make sure as much of it is lean muscle rather than fat, but eating in a calorie surplus does mean some fat gain is probably inevitable.
I have programme-hopped a few times, and tried a few different exercises until I settled on something that was simple enough but challenging, suited my body and mechanics and developed the areas I wanted to work on.
2 weeks into my current programme and so far it is going fine.
A few other things I had to factor in:
- My quads are disproportionately big so I am not doing much (or any) direct quad work as part of my own training until I go back into a fat loss phase.
- My classes volume – 2 hours back to back on Saturdays, 2 and a half hours back to back to back on Sundays and a double HIIT (morning and evening) on Mondays – meaning that I need to be cautious of overdoing it in terms of total exercise volume.
- Workout time – including warming up and mobility, I want to be getting in and out of the gym in an hour max and ideally a bit less.
- I am not factoring in stretching time because that I tend to do separately – at least when I remember to anyway.
- My sleep patterns are all over the place – very early starts alternating with some late nights and a few afternoon naps meaning that I need to really try to maximise sleep quality.
- My shoulder strength SUCKS so that is one of my main focuses.
So after a few different programmes, experimentation with exercises and rep ranges, I ended up settling on the following programme.
- 4 day split – push and pull workouts
- Pull workouts basically being back, biceps, deadlifts, abs
- Push workouts basically being chest, shoulders, triceps, obliques
- 1 x heavy pull, 1 x hypertrophy push, 1 x hypertrophy pull, 1 x heavy push
- Wide overhand pull ups – 5 x 5 – 2 minutes rest
- Rack lifts – 4 x 6 – 90 seconds rest
- Barbell underhand bent over row – 4 x 6 – 90 seconds rest
- Barbell rollout – 3 x 8-10 – 60 seconds rest
- Back extensions – 3 x 8-10 – 60 seconds rest
- Standing alternating dumbbell bicep curls – 3 x 8-10 – 60 seconds rest
- Incline dumbbell hammer curls – 3 x 8-10 – 60 seconds rest
- Barbell chest press – 3, 1 x 8-10, 12-15 – 60 seconds rest
- Seated DB shoulder press – 3, 1 x 8-10, 12-15 – 60 seconds rest
- Chest flye machine – 3 x 10-12 – 60 seconds rest
- Shoulder tri-set (lat raise, rear delt raise, front raise) – 3 x 10-12 (each exercise) – 60 seconds rest
- Narrow DB floor press – 3 x 12-15 – 60 seconds rest
- Rope overhead tricep extension – 3 x 12-15 – 60 seconds rest
- Paloff press – 3 x 12-15 – 30 seconds rest (between each side)
- DB incline side bends – 3 x 12-15 – 30 seconds rest (between each side)
- Neutral grip chin ups – 4 x 6 – 90 seconds rest
- Barbell deadlifts – 3,1 x 8-10, 12-15 – 60 seconds rest
- Overhand wide rack chins – 3,1 x 8-10, 12-15 – 60 seconds rest
- Narrow grip seated row – 3 x 10-12 – 60 seconds rest
- Wide grip lat pulldown – 3 x 10-12 – 60 seconds rest
- High cable bicep curls – 3 x 12-15 – 60 seconds rest
- Cross body hammer curls – 3 x 12-15 – 60 seconds rest
- Decline crunches – 3 x 12-15 – 45 seconds rest
- Garhammer raises – 3 x 12-15 – 45 seconds rest
- Barbell military press – 5 x 5 – 2 minutes rest
- Barbell bench press – 4 x 6 – 90 seconds rest
- Standing hip hug press – 4 x 6 – 90 seconds rest
- Tricep dips – 3 x 8-10 – 60 seconds rest
- PJR pull over – 3 x 8-10 – 60 seconds rest
- Kettlebell get ups – 3 x 8-10 each side – 60 seconds rest
- Cable woodchop – 3 x 8-10 each side – 60 seconds rest
So at the minute my week is looking like this:
So aside from my own training and classes, the following targets:
- 30 minutes of yoga and 30 minutes of GMB elements daily – probably the best mobility and movement control programme I have ever done.
- 12,000 steps a day everyday. Not just averaging across the week, but at least 12k steps a day.
- Calories on average 3,000 per day. A little bit higher on Saturday because of the double whammy of my own training and 2 hours of classes and a little bit lighter on Thursdays as I am a lot less active but more or less averaging 3k per day.
It’s a lot to take on aside from my normal workload and trying to get into a couple of other ventures so I need to put an accountability system in place – which will most likely be pissing off my Instagram followers by spamming their feeds.
That’s always a treat.
But meh. It’s my account, I do what I want with it.
Measurements first thing on Tuesday morning and consistent progress tracking starts now.