Reddit's Log

[Reddit]

why not losing fat to get ripped? ripped muscle really good!

Haha I know bro. This week fail as I gained a kg. Sad man.

 

[Reddit]

HAHAHAHAHA!!!!

Come and gongxi gongxi me! Today is my POP parade. Next week I'm finally upgrading to SISPEC.

Overall I have to say that these 6 weeks of gvt is one of the best decisions I made regarding my health: I am bigger and stronger than before, weight is back to 105kg (yay!), my clothes are tighter, my core is firmer.

The downsides to this programme are that I'm usually too exhausted to swim, which means my cardio is almost non existent, and that my joints ache more because of the intensity of the exercises.

Two thumbs up from me!

 

[Reddit]

Today is the first day for stage 2. It feels a little strange, almost too easy. I'm not sure if I'm doing it correctly.

Bench 120kg
6 / 6 / 6 / 6 / 6 / 6 / 6 / 6 / 6 / 4

Superset with chin ups 15kg
6 / 6 / 6 / 6 / 6 / 6 / 6 / 3 / 5 / 10(no weights)

Db incline press 35kg
6 / 6 / 6

Superset with db rows
6 / 6 / 6

This is not as tough as the previous 10 sets of 10 reps.

Theoretically, I should lift 10k kg (100kg X 10 sets X 10 reps). Normally I can only do a little over 8k.

In stage 2, I should theoretically lift only 7200kg (120kg X 10 sets X 6 reps). I did a little less then 7k.

Am I doing it wrong? I wonder if I should go heavier by maybe 5%

 

[pekipom]

I think your gvt can be considered as cardio work lol. 10x10... I think I will die in the middle of one session

 

[Reddit]

I think your gvt can be considered as cardio work lol. 10x10... I think I will die in the middle of one session

its not as tough as you think bro. this first two or three weeks were exhausting, but the cool, and frustrating, thing is that you will adapt to it.

jiayou!

 

[Reddit]

ok, i take back what i said about stage 2 being easier. it seems so, but the dom is more intense. my back and chest still ache a little today.

i did my legs this morning. i tried using 25 kg dumb bells at first. after 2 sets of 6 reps, my lower back felt a little weird, so i decided on the spot to go back to the previous routine (10 reps with 17.5kg db) rather than risk injury. great idea, now that i think back. health is my ultimate aim.

 

[Reddit]

Wah I realise imgur has an app so that we can post pics directly from iPhones. Nice!

Ohp 60kg
6 reps all the way except for the 10th. I could only manage 5 for that.

Leg lifts 10kg
6 reps all the way

Face pulls 45kg
3 sets of 10 reps. I decided not to go heavy on this. Bros here have reminded me that this is not a power movement.

Shrugs 40kg db
3 sets of 10 reps

First week of stage 2 is over. Not as good as I thought because I actually missed a workout. 2 more weeks

 

[Beastosterone]

hey u r strong man.. 60kg OHP

 

[Reddit]

hey u r strong man.. 60kg OHP

Thanks man, but thats because I weigh 105kg hehe. I don't lift much relative to my weight.

Thanks for the encouragement!

 

[Reddit]

crappy workout today.

i slept very late last night as i talked a lot with my wife. just talking about random stuff and laughing quietly in the room. having a kid really does take time away from a relationship.

the last 3 or 4 sets were all 5 reps. i tried squeezing everything i've got, but just couldnt do the last rep, even with spotting.

disappointing workout overall.

 

[BeaRzwalken]

wow keep it up bro, i have to hit 100kg before i start playing with lifting heavier weights.

 

[Reddit]

wow keep it up bro, i have to hit 100kg before i start playing with lifting heavier weights.

Thanks bro Jiayou! Your weight loss is inspiring!

 

[Reddit]

Quick update!

I did my legs on tue. 17.5kg db and 10 reps all the way for Bulgarian splits. It's time to move up to 20kg. I'm a little apprehensive about the pressure on my lower back when I use bigger db. Just try it out next tue and see why happens.

This morning was shoulders and abs. Someone was usig the rack, so I decided to upright rows using the cable machine and ropes. 10 sets of 6 reps at 80kg. It wasn't a good workout as the weights were too light.

I superset with leg lifts 10kg. Also 10 sets of 6 reps.

Next was 4 sets of face pulls 10 reps at 45kg, superset with 4 sets of shrugs 10 reps with 40kg db.

I'm definitely slacking more these past 2 weeks. Still pushing myself, but often not to failure. Next week I'm going to add more weights.

 

[BeaRzwalken]

Push hard but still listen to your body bro ^^ need to slow down just slow down ^^.
Brocoil!!!! is really one of the best veggie!!!

one more thing, do watch out for your surrounding when pushing, you never know someone will knock into your weights ^^ which happen to me and i got a shoulder issue now.

 

[gkhchay]

Quick update!

I did my legs on tue. 17.5kg db and 10 reps all the way for Bulgarian splits. It's time to move up to 20kg. I'm a little apprehensive about the pressure on my lower back when I use bigger db. Just try it out next tue and see why happens.

This morning was shoulders and abs. Someone was usig the rack, so I decided to upright rows using the cable machine and ropes. 10 sets of 6 reps at 80kg. It wasn't a good workout as the weights were too light.

I superset with leg lifts 10kg. Also 10 sets of 6 reps.

Next was 4 sets of face pulls 10 reps at 45kg, superset with 4 sets of shrugs 10 reps with 40kg db.

I'm definitely slacking more these past 2 weeks. Still pushing myself, but often not to failure. Next week I'm going to add more weights.

Now, I've changed the way I do my Bulgarian split squats fr resting my other leg fr the bench (stable surface) to the footstraps of the TRX suspension trainer (unstable) surface. And I can tell you that's it's much more difficult as you need to activate your glute stabilizers much more. And what's more I need to keep my hands free to help me balance: that despite doing X-band walks & clampshells for activation work.

So what I do is put the weight plates into a heavy duty haversack & do the Bulgarian splits. I superset this with either the TRX leg curl or single leg RDL. All sets to failure & resting about 10 secs between supersets. All in all 12 sets done in about 20 min, excluding the 15 min warm-up & activation protocol.

After that I rest for about 60 secs before I do my TRX pikes superset with TRX W pulls for my rotator cuff. All done strict & slow to failure: 2 sec concentric & 3 sec eccentric & no rest between supersets. 3 supersets so 6 sets in all. Total no of sets in the workout are 18.

Workout done in half an hour.... and my singlet is drenched.

 

[Reddit]

Now, I've changed the way I do my Bulgarian split squats fr resting my other leg fr the bench (stable surface) to the footstraps of the TRX suspension trainer (unstable) surface. And I can tell you that's it's much more difficult as you need to activate your glute stabilizers much more. And what's more I need to keep my hands free to help me balance: that despite doing X-band walks & clampshells for activation work.

So what I do is put the weight plates into a heavy duty haversack & do the Bulgarian splits. I superset this with either the TRX leg curl or single leg RDL. All sets to failure & resting about 10 secs between supersets. All in all 12 sets done in about 20 min, excluding the 15 min warm-up & activation protocol.

After that I rest for about 60 secs before I do my TRX pikes superset with TRX W pulls for my rotator cuff. All done strict & slow to failure: 2 sec concentric & 3 sec eccentric & no rest between supersets. 3 supersets so 6 sets in all. Total no of sets in the workout are 18.

Workout done in half an hour.... and my singlet is drenched.

That sounds really tough! I'm definitely stealing your idea about using an unstable surface for Bulgarian splits. It shouldn't be too hard to set up a rope or something in the gym. Hopefully the instructor will close one eye and won't kajiao me.

I'll try it out next week and maybe practise without weights first. Thanks man! You always have great ideas

 

[Reddit]

Did my arms just now.

Close grip bench 100kg 6 reps 10 sets
Superset pull up 20kg 6 reps 10 sets

Overhead tricep ext with cable machine 80kg 6 reps 3 sets
Hammer curls 27.5kg db 6 reps 3 sets

Lousy workout as I'm still not using the right weight. I feel pumped but not exhausted. Next week I'm going to go heavier on all exercises except Bulgarian splits.

 

[gkhchay]

That sounds really tough! I'm definitely stealing your idea about using an unstable surface for Bulgarian splits. It shouldn't be too hard to set up a rope or something in the gym. Hopefully the instructor will close one eye and won't kajiao me.

I'll try it out next week and maybe practise without weights first. Thanks man! You always have great ideas

I'd suggest that u set the rope or suspension trainer near a rack or something..... at least if u feel u are losing yr balance, u can just use a few fingers to touch it to regain balance.

My set up is always near a wall so if I feel I'm losing my balance (usual last 2 sets when I'm quite breathless) all I do is just touch the wall with a finger or 2 to regain balance. My left leg is weaker than my right so balancing on my left leg is tougher as well...

 

[Reddit]

I'd suggest that u set the rope or suspension trainer near a rack or something..... at least if u feel u are losing yr balance, u can just use a few fingers to touch it to regain balance.

My set up is always near a wall so if I feel I'm losing my balance (usual last 2 sets when I'm quite breathless) all I do is just touch the wall with a finger or 2 to regain balance. My left leg is weaker than my right so balancing on my left leg is tougher as well...

Sorry I didn't log in for a while! I did the same thing as you said: just a simple loop on the squat rack as no one was using it. I didn't even use any weights and my ass was burning. This is definitely better than the regular splits. I'm going to slowly work my way up the dumb bells again

 

[Reddit]

Today's workout was the last of the second phase: 3 weeks of 10 sets of 6 reps.

I havent weigh myself yet but I can feel my jeans getting looser. I'll do it tomorrow morning once I wake up.

I hope I'm not exaggerating when I say I can feel myself growing, although I don't know if it's because I really grew or if it's because my muscles are aching half the time. Even when I sleep I have to find different positions to feel comfortable. I'm sure all programs have this effect in the beginning. I'll just stick with this until I plateau again.

Next week I might take a break and relax a bit after these 9 weeks, depending on how I feel on Monday.