3 Questions on method, order and routine

[Hardy Daytona]

Good man, you've pushed yourself. No doubt that training session was a bit of a gut check, but you're making progress now. Tomorrow is probably going to suck. I want you to try to eat everything you can in the meantime.

I read your post in the game forum, and it's none of my business, but I don't think you should beat yourself up too much emotionally. You're in a rough place with the whole no job, no girl, new to weights thing, but you can spread yourself too thin getting worked up about them all. Easier said than done, I know, but in your shoes I wouldn't worry so much about the girls for the time being. If your self-esteem isn't great, you can't expect to come across at your best, regardless of who you are talking to.

When you get a job, whatever job, even if it's as a barman (get paid, talk to girls), you'll have more emotional energy available to worry about the smaller details, like the role girls play in your life. If at that point we can get you along the road with solid training, you'll also have some nice muscles to go with the confidence that comes from having a job. More importantly, these muscles, because of the style of training we're doing, will not just be for show - you will be fit and strong - an effective human being, more effective than most around you. There is a type of confidence that comes with knowing you look nice, and it's great. But there is a far greater confidence in knowing you can perform like a beast, and push yourself to keep improving.

Just as with training, it doesn't pay to chase many goals at once, it may also be the case that you are trying to address too many aspects of your life that you're unhappy with at once.I'd never knock anyone for trying to improve themselves, but what I would say is that sometimes the best way of improving multiple aspects of your life is to focus on one or two and excel at them, which tends to have a knock on effect.

Again, I know you haven't asked for a life guru or any of that new age shit, but the purpose of the kind of training you're doing here is to build your physical and mental resilience, and give you the deep rooted confidence that comes with being an objectively valuable human.

It's cool. I don't have any unrealistic expectations of privacy given the public domain.
When I'm not in quite such a stupor I'll give your words a more thorough once-over.
Also I just realized that every night I've been eating spag bol dinner there haven't been any vegetables with it. Need to remedy that.
Anyway, what's the marching orders for tomorrow?

 

[H1N1]

Workout C Report
Military press - 1x5 @ empty, 1x5 @ 5kg, 1m rest, 1x10 @ 10kg, 2m rest
Backoff set - 1x7 @ 5kg, 15s, 1x6 @ 5kg, 15s, 1x6 @ 5kg
Pullups - 8x5 As instructed I didn't rest more than a minute here. Though I realized something the other day - I haven't noticed the difference between chin-ups and pull-ups so I've just been doing whichever the palms outward one is the entire time. Need to pay more attention to that.
Rear delts - 1x20 @ 16kg
300 jumping jacks - 9:40. I was quite proud of this finishing all of these on time.

Week 3 Workout C

Military press: [email protected], [email protected], [email protected] - Push for 10 again. This lift is looking good so far, keep it up.

Backoff set - 1xAMRAP (rest pause) @ 5kg - I want you to try to get your volume up here if you can. In my experience, OHP responds very well to higher reps. Last session you did 19 reps total. Anything 20 and over is acceptable, but I want you to push as hard as you can to hit 25 reps.

Chinups - 3x10+ - here I want you to do 3 sets, take as long as you need for rest, but get more than 10 reps each set. If you fail to get 10 reps on any of the 3, you need to rest and do an additional set of 10+ reps. This is to push you to set a new rep/set pr, and consolidate it with your subsequent sets, and to encourage you to embrace the principle of resting adequately between sets to do QUALITY work with every set.

Rear delt raises - 1 set, rest pause, AMRAP.

500 jumping jacks in under 15 minutes - you have this, and you should see this as a significant milestone when you hit it. This will be the last day in our little 3 week mini cycle. I'll give you more info and explanation over the weekend, as well as summing up what we've been doing in these first three weeks.



Homework for the weekend:

1. Weigh yourself at your lightest again, and measure your waist at the same point.

2. Once you've done that, eat as much good food as you can, we want to make sure you're well rested and ready to hit next week hard. Good food will help with your general mood.

3. It is up to you to set your own calisthenics homework, but only do situps, pushups, and neck curls. Do as many as you want, and report back the exact numbers.

 

[Hardy Daytona]

Workout C report
Military press - 1x5 @ 2.5, 1m rest, 1x5 @ 7.5, 2m rest, 1x10 @ 12.5, 3m rest
Backoff set - 1x12 @ 5, 15s, 1x6 @ 5 (tried for 7 but failed) 15s, 1x4 @ 5
4m rest
Chinups - 1x11, 2m rest, 1x11, 3m rest, 1x8 I started to get the forearm lock after this so I took 5m rest but could only manage another 8 on the 4th set
Rear delt raises - 1x20 @ 16, rest pause, 1x13 @ 16
Jumping jacks - 15x34 in 14:35 I could have felt a little more pride in this if my thighs weren't screaming at me afterwards

I think I might have pulled or strained something during the military press, I've got a pain in my right shoulder blade.

I weighed in at 63kg today. I should point out that the only scales I have access to are at the gym and they're not digital. I weigh myself at my lightest after my workout and after taking a leak.
Waist is still at 30.5in

 

[Hardy Daytona]

I think I might have pulled or strained something during the military press, I've got a pain in my right shoulder blade.

Oh man, I don't know what the hell happened but something has been wrong since then. It's like like my entire upper back and lower neck have seized up. Every time I try to bend or turn or anything it just screams 'No way!'
I've been walking everywhere like Michael Keaton having to do the Bat-turn.
Tried doing some alternating temperatures with a hot water bottle and a bag of frozen chips but it doesn't help for more than an hour.

 

[Hades]

I think that the best thing a lot of people can do to improve their lifting careers is turn off their computer and drive to a gym. There's my daily dose of internet misanthropy.

One last question: can anyone suggest a good compound lift that focuses on the biceps?

Sure, the fast curl and press. Use a slower negative, be careful not to blow your biceps tendons (or every shirtsleeve in your wardrobe).

You could also do pullups.

I had considered curls but I gather that the investment to return ratio makes it an inefficient one to do.

Try out Paul Carter's 100 rep arm curls. Just grab an empty barbell and try to do 100 reps. It takes almost no time at all and you leave the gym with a wicked pump. I still have not broken 45 curls. Long way to go on that one.

Once you get the empty bar, you can add 2.5# per side.

Even then, what makes you think arm curls are inefficient? It's like the only lift that matters.

 

[H1N1]

I think I might have pulled or strained something during the military press, I've got a pain in my right shoulder blade.

Oh man, I don't know what the hell happened but something has been wrong since then. It's like like my entire upper back and lower neck have seized up. Every time I try to bend or turn or anything it just screams 'No way!'
I've been walking everywhere like Michael Keaton having to do the Bat-turn.
Tried doing some alternating temperatures with a hot water bottle and a bag of frozen chips but it doesn't help for more than an hour.

That's unfortunate. If you have a golf ball/some other hard ball, you can try rolling on it around the area that hurts, as it's most likely muscular. It is hard to tell whether you are describing an injury, or given your lack of competitive sporting experience, you're simply describing the soreness that comes from pushing yourself past a previous limit. Only you can really judge. How are you feeling this evening, do you plan on training tomorrow?

 

[H1N1]

I think there may have been a couple of typos in your last set of instructions.

Workout A report
Bench press - 1x5 @ 32.5, 1m rest, 1x5 @ 35, 1m rest, 1x10 @ 37.5 (nearly failed number 10)
2m rest
Backoff set - 1x8 @ 32.5, 15s, 1x4 @ 32.5, 15s, 1x3 @ 32.5
DB incline - 3x15 @ 28 Failed at rep 10 on set 3
4m rest
DB rows - 6x15 @ 22. Failed at rep 10 on sets 2&3 on the right side, failed at rep 13 on set 3 on the left side.
Rear delt raises - 5x10 @ 16
50 burpees - 3:30
I'll give this one a 9 because of the failures.

In case you feel able to train, here is tomorrow's workout:

Week 4 Workout A:

Bench: 5x35, 5x37.5, 5-10x40

Back off set @35 - rest pause as previously

DB rows @22 - shoot for 3x20 (each side)

Rear delt raises - rest pause

60 burpees


If you feel you can sort of train, just go in and do the bench (and rows if you are up to it). Only do the full workout if you feel able.

 

[Fortis]

Sounds like you're making progress Hardy. Great thread.

 

[Hardy Daytona]

I've regained most of my mobility but there's still a little soreness. Unfortunately that ball suggestion wouldn't fly since the pain was centered around the unreachable part of my upper back.
Anyway, Workout A report
Bench press - 1x5 @ 35, 1m rest, 1x5 @ 37.5, 2m rest, 1x9 @ 40, 2m rest
Backoff set - 1x8 @ 35, 15s, [email protected] 35, 15s, 1x3 @ 35
DB rows - 6x20 @ 22 Failed in the low teens on sets 2 and 3 for both sides
Rear delt raises - 1x20 @ 16, rest pause, 1x16 @ 16
60 burpees Somewhere between 4 and 5 minutes I didn't have a clock close to hand

As for meals I had to do with just a piece of fruit today for lunch since time was short and I had to get moving for a job trial.

 

[H1N1]

Workout B report
Brought a towel along this time to wrap the bar in. Made things a little easier on my neck.
Squats - 1x5 @ 35, 2m rest, 1x5 @ 40, 2m rest, 1x10 @ 45 (had to take a pause at number 9)
3m rest
Backoff set - 1x8 @ 35, 1x4 @ 35, 1x3 @ 35
It's probably a good thing I couldn't hear myself because I'm sure I was making some unholy grunting noises
Stiff leg deads - 1x30 @32.5 Failed at 24 reps, took a minute and finished the set.
Chinups - 40 but the sets were erratic. The first 2 had 10 reps but there were a couple of failures afterwards.
6m rest
BW squats - 300 reps.

Week 4 Workout B

Squats - [email protected], [email protected], [email protected]

Backoff set - @40kg - AMRAP (rest pause)

Stiff leg deads - [email protected]

Chinups - 50 total reps in as little time as possible

BW squats - 300 again, in as little time as possible.

 

[Hardy Daytona]

Workout B report
Squats - 1x5 @ 40, 2m rest, 1x5 @ 45, 2m rest, 1x5 @ 50 I tried to keep going on the last set but I failed on rep 6
Backoff set - 1x6 @ 40, 15s, 1x3 @ 40, 15s, 1x3 @ 40
Stiff leg deads - 1x20 @ 35, 1x10 @ 35 I think my form was off here. Didn't feel so much of a pull on my hamstrings and there was more of a strain on my lower back. When I took a leak afterwards I was shaking from the core.
Chinups - 50 ~9 minutes
BW squats - 300 ~18 minutes
I know more precise times would help but I don't always have a clock in sight so I have to go by approximate before and after times.

Couple of diet questions
Do I need to have a side of veg with spag bol or are the mushrooms, onions and garlic inside sufficient?
Speaking of which, it's been getting a little tedious having it so much lately. Is lasagna a viable alternative? Been meaning to learn to cook that anyway.
Also the fried eggs aren't sitting too well. Is it possible to cook up a bunch of scrambled and refrigerate it for re-heating at meals or does it not work like that?

 

[H1N1]

Workout B report
Squats - 1x5 @ 40, 2m rest, 1x5 @ 45, 2m rest, 1x5 @ 50 I tried to keep going on the last set but I failed on rep 6
Backoff set - 1x6 @ 40, 15s, 1x3 @ 40, 15s, 1x3 @ 40
Stiff leg deads - 1x20 @ 35, 1x10 @ 35 I think my form was off here. Didn't feel so much of a pull on my hamstrings and there was more of a strain on my lower back. When I took a leak afterwards I was shaking from the core.
Chinups - 50 ~9 minutes
BW squats - 300 ~18 minutes
I know more precise times would help but I don't always have a clock in sight so I have to go by approximate before and after times.

Couple of diet questions
Do I need to have a side of veg with spag bol or are the mushrooms, onions and garlic inside sufficient?
Speaking of which, it's been getting a little tedious having it so much lately. Is lasagna a viable alternative? Been meaning to learn to cook that anyway.
Also the fried eggs aren't sitting too well. Is it possible to cook up a bunch of scrambled and refrigerate it for re-heating at meals or does it not work like that?

Yes absolutely, you are not locked into any particular food or diet, it's just that those meals represent times where you are going to eat a meal comprised of real foods. So eat lasagne, grill chicken, do marinades, tapenades, sauces etc. Have it with rice, pasta, potatoes, noodles, just a big plate of veg, whatever you like. Just make sure it isn't a pie full of reconstituted god knows what, or chips out of a bag.

That's the whole point of what we are working towards here. No rules, no chicken and broccoli for every meal. Just sound, sustainable diet choices. I'd strongly recommend you pick a meat (say pork ribs), and go to the BBC food section, type in ribs, pick a recipe you like, and just make that. You could buy pork ribs, which are cheap, cover them in honey, chilli, garlic, soy sauce, 5 spice etc, roast them for 40 minutes, and have a big plate of peas with them. Whatever you like, just keep on the right track with solid food choices.

 

[H1N1]

Don't worry too much about reps, or failing on a certain number of reps, or anything like that. This first month is all about understanding where you're at with your training, hopefully helping you to learn how to work hard and push yourself, and starting to make some of the dietary changes that will set you up for long term success.

The next phase of your training, which we'll start next week, will be slightly different in structure and intention. It'll still be based around the same core principles and exercises, but we'll be working more deliberately towards some very defined short and medium term goals, so expect a comprehensive post over the weekend.

What I'll need from you at the end of the week is:

Weight
Waist measurement
Arm measurement
Chest measurement
Shoulder measurement
Thigh measurement
Neck measurement

I'm grateful for your dedication, and the sincerity and trust you've shown. Hopefully you feel like you are on the right path, and that we are making positive changes here. If you don't, you should feel free to say so, because we can make changes, and ultimately I don't want to waste your time or mine.

 

[Hardy Daytona]

I'll come back to your comments and give you some measurements later on.
What are my order for today?

 

[H1N1]

Workout C report
Military press - 1x5 @ 2.5, 1m rest, 1x5 @ 7.5, 2m rest, 1x10 @ 12.5, 3m rest
Backoff set - 1x12 @ 5, 15s, 1x6 @ 5 (tried for 7 but failed) 15s, 1x4 @ 5
4m rest
Chinups - 1x11, 2m rest, 1x11, 3m rest, 1x8 I started to get the forearm lock after this so I took 5m rest but could only manage another 8 on the 4th set
Rear delt raises - 1x20 @ 16, rest pause, 1x13 @ 16
Jumping jacks - 15x34 in 14:35 I could have felt a little more pride in this if my thighs weren't screaming at me afterwards

Apologies for the delay, busy week.

Week 4 Workout C

Military press - 1 x [email protected], [email protected], [email protected]

Back off set - rest pause AMRAP

Chinups - 6x9

Rear delt raises - 1 set rest pause

50 Burpees

 

[Hardy Daytona]

Workout C report
Military press - 1x5 @ 5, 1m rest, 1x5 @ 10, 2m rest, 1x7 @ 15, 2m rest
Backoff set - 1x11 @ 5, 15s, 1x6 @ 5, 15s, 1x4 @ 5
I'm not sure but I think my form might be faltering on those. Towards the end of my sets I'm pretty sure I was thrusting my pelvis forward and arching my back.
50 chinups
Rear delt raises - 1x20 @ 16 This one was getting a little easy so I took a minute and then upped the weights before doing another set 1x15 @ 20
50 burpees in 3 minutes

Measurements
Weight - Just over 63kg
Waist - 30.5in
Arm - 10.5in bicep, 9in forearm
Chest - 36in
Shoulder - 19in
Leg - 19in thigh, 12.5in calf
Neck - 14.5in

I do feel like I'm making progress but I sometimes get a little confused. Some days you say to focus on reps and get as many done as possible but others you say to focus more on quality work. I'm not sure if that's your own discretion or part of a bigger picture I'm not quite seeing.
You remember I mentioned I was at a friend's 21st the other day? Well I saw some not-so-frequent acquaintances there who mentioned that I was looking in good shape. Apparently my chest is looking buff. (Took the opportunity to neg that my tits would be bigger than her's before long)
Oh, and I've got a date for my surgery. It's happening on Monday the 1st of June at 9:45am. Like I said, I'll be out of the game for about a week afterwards.
I think that's everything. Now I need to go out and do some food shopping.

 

[H1N1]

Answer to your questions and next phase of training coming tomorrow morning first thing.

 

[H1N1]

Workout C report
Military press - 1x5 @ 5, 1m rest, 1x5 @ 10, 2m rest, 1x7 @ 15, 2m rest
Backoff set - 1x11 @ 5, 15s, 1x6 @ 5, 15s, 1x4 @ 5
I'm not sure but I think my form might be faltering on those. Towards the end of my sets I'm pretty sure I was thrusting my pelvis forward and arching my back.
50 chinups
Rear delt raises - 1x20 @ 16 This one was getting a little easy so I took a minute and then upped the weights before doing another set 1x15 @ 20
50 burpees in 3 minutes

Measurements
Weight - Just over 63kg
Waist - 30.5in
Arm - 10.5in bicep, 9in forearm
Chest - 36in
Shoulder - 19in
Leg - 19in thigh, 12.5in calf
Neck - 14.5in

I do feel like I'm making progress but I sometimes get a little confused. Some days you say to focus on reps and get as many done as possible but others you say to focus more on quality work. I'm not sure if that's your own discretion or part of a bigger picture I'm not quite seeing.
You remember I mentioned I was at a friend's 21st the other day? Well I saw some not-so-frequent acquaintances there who mentioned that I was looking in good shape. Apparently my chest is looking buff. (Took the opportunity to neg that my tits would be bigger than her's before long)
Oh, and I've got a date for my surgery. It's happening on Monday the 1st of June at 9:45am. Like I said, I'll be out of the game for about a week afterwards.
I think that's everything. Now I need to go out and do some food shopping.

First, if you are getting congratulated on your improved appearance after 1 month, and you've put on about 1kg, whilst tightening up your diet considerably, I would say that is quite significant progress for 4 weeks.

Second, to address your question: One of the major points of the past month has been to try to demonstrate to you that there are multiple ways of making progress, and that set and rep schemes are ultimately far less important than simply working hard with quality exercises and eating a balanced (ish) diet. What you will notice is that, whilst I've sometimes had you do stricter sets and reps, and sometimes just do a certain volume, some things have remained constant - the first exercise and its loading scheme, the back off set, and the actual (relatively few) exercises I've given you to do.

The point of this is that you go to the gym with your mind focused on one thing, your core lift for the day, getting stronger in that is what matters most. Everything that follows that is just volume, just about working the muscle enough to illicit growth. Your body doesn't understand sets and reps, it understands stimulus. So whether I tell you to do 5x10 chinups, or 50 total reps in as few sets as possible, the stimulus is largely the same, and the fundamental purpose is still the same - do quality, consistent work with an exercise that gives you a good return for the time invested.

Given the timing of your surgery (you'll need to post or PM what it is, roughly, so I don't tell you to squat heavy if you've just had a hernia fixed), I think we should continue with the current template until you have the surgery, and then reassess once you're back in the game. I was going to tweak it slightly to have you do slightly more top set volume for your main lift (more sets), but there doesn't seem like much point until after your surgery, when we can reset you a bit and build you back up with some volume. This isn't a big deal, as what we have you doing is clearly working quite satisfactorily.

Keep up the good work. Can you post your current diet, as I've not heard much about it recently, and we'll see if we can't make another tweak for the next fortnight.

How are you feeling physically and mentally? Are you sore, do you have plenty of energy, are you enthusiastic about your training?

 

[H1N1]

I've regained most of my mobility but there's still a little soreness. Unfortunately that ball suggestion wouldn't fly since the pain was centered around the unreachable part of my upper back.
Anyway, Workout A report
Bench press - 1x5 @ 35, 1m rest, 1x5 @ 37.5, 2m rest, 1x9 @ 40, 2m rest
Backoff set - 1x8 @ 35, 15s, [email protected] 35, 15s, 1x3 @ 35
DB rows - 6x20 @ 22 Failed in the low teens on sets 2 and 3 for both sides
Rear delt raises - 1x20 @ 16, rest pause, 1x16 @ 16
60 burpees Somewhere between 4 and 5 minutes I didn't have a clock close to hand

As for meals I had to do with just a piece of fruit today for lunch since time was short and I had to get moving for a job trial.

Week 5 Workout A

Bench - [email protected], [email protected], [email protected]

Back off set @37.5 AMRAP rest pause

DB rows - 3x20 (each side) @ 22 again, push up past 20 reps if you can

Rear delt raises - Stick with 16, and do the rest pause style, but instead of waiting 15s, wait only 10s between sets, and do 5 sets.


25 burpees WITH A PRESSUP AND A JUMP as fast as possible.

 

[Hardy Daytona]

Workout A report
Bench press - [email protected], 1m rest, [email protected], 2m rest, [email protected] I actually managed 7 on that last set but as I was grunting quite heavily a fellow gym goer jumped in to spot me as I was halfway through the return so I'm not counting it.
Backoff set - [email protected], 15s, [email protected], 15s, [email protected] Tried for 3 on the last set and failed
DB rows - 6x20 @ 22 Same number of reps but I didn't fail on the second set this time. Failed at rep 12 of the 3rd set
Rear delt raises - [email protected], 10s, [email protected], 10s, [email protected], 10s, [email protected], 10s, [email protected]
25 burpees with pressup and jump - 4:30
I'd rate it about an 8. Felt a little light-headed towards the end.

I should clarify my comments - I hadn't seen said people for a few months beforehand so I doubt it would be attributed solely to the last 4 weeks of work.
Also the scales at my gym aren't digital so I can't guarantee their accuracy.

As for my diet I've switched it up a little.
Breakfast is still 2 fried eggs, 2 pieces of brown toast and coffee. I'm giving serious consideration to investing in some protein shake because I'm having to force myself to eat those eggs.
Lunch I've changed. Before it was, as you know, 2 bacon, 2 eggs some spaghetti a piece of fruit and a glass of milk. Now it's a grilled chicken fillet, some roasted parsnips and a portion of rice with sauce as well as fruit and milk.
Dinner is still pretty much alternating between spag bol with pork chops, potatoes and veg. I do need to learn to make some more dishes for that since the lack of variety is becoming monotonous.

Physically I'm in about the same place. Still a little sore with the neck but it's passing.
Mentally I'm on the rebound. Slightly more positive outlook.

I have to confess I do get a little disheartened seeing the weights of each workout increase week on week. But that's a perception issue - I need to see it as an opportunity and not a punishment. After all, I don't think I've managed to bench 42.5 before.