Baileys Big 3

Discussion in 'Training Logs' started by bailey, Jul 23, 2018.

  1. bailey

    bailey Full Member

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    This log will track my progress looking to get to some acceptable numbers in the big 3 lifts.

    Right now at 80kg my 1rms are pretty poor to say the least...

    S 120
    B 85
    DL 150

    I’ll mainly use this to log training but will also add a run down of my diet from time to time.

    Littleliam will be programming my lifts and the goal is simple, add weight to the bar and a bit of mass along the way.

    I’ll will update this later today with session #1
     


  2. RS86

    RS86 Account Suspended

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    Good luck. You're in good hands with the evil gnome.

    Just be aware there is a reason he is referred to as the evil gnome though, he will have you working hard
     
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  3. bailey

    bailey Full Member

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    First session in the bank, squats...

    Squat 4x8 @ 80kg
    Back raise on ghr bw 15/15/11
    Leg ext 43kg 14/14/12
    Hanging knee raise 12/12/12
    Single leg press, no rest between legs or sets. 60kg per leg 15/12/10 reps per side

    Good session which I enjoyed, nice to have something to focus on and a plan to follow.

    Today’s food will be:

    50g whey 50g oats
    4 poached eggs 2 toast
    200g lean steak mince in 3 soft tacos
    200g chicken pack of basmati rice
    Protein cookie

    Mince is from the butchers so havent tracked macros from that but everything else is around 2400 cals 185 p 250 c 65 f

    @LittleLiam
     
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  4. huntingground

    huntingground Pencillus Maximus Competitor

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    Good luck mate.

    Are you natty? How old are you? How tall are you? How long have you been training?
     
  5. bailey

    bailey Full Member

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    Thanks @huntingground

    Yeah natty, done a couple cycles around 4 years ago but never been 100% about doing another so decided it’s not for me.

    31 years old just under 6ft (180cm)

    Been training around 6 years but jamp from being fit to being lean to adding weight (which was an excuse to eat shit and get fat) I’ve never really stuck to any goal for long enough to see good results.

    This will make me accountable checking in with Liam and hopefully make some decent progress.
     
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  6. bailey

    bailey Full Member

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    Bench focus day 1

    Bench 4x8 @ 55kg

    CG inc bench 40kg 10/10/8 - first time doing these and they really hit the tris

    Inc db fly 12.5kg 15/15/15 - need to go heavier next time round but got a nice burn with these

    Seated face pulls 20kg 20/20/16 - always used face pulls as part of routine but first time seated... found them far more effective.

    Food today is nice and simple...

    50g whey 50 oats
    Then 600g of chicken and 6 wraps with salad split into 3 meals.

    Roughly 2700 cals p 260 c 270 f 52

    @LittleLiam
     
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  7. bailey

    bailey Full Member

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    Rest day today

    Morning bodyweight is 80.9

    Calories will be slighty lower today but if I get hungry.... I’ll eat.

    Proabably around 2300 cals 215p 210c 60f
     
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  8. bailey

    bailey Full Member

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    Deadlift focus day

    Deadlifts 5x8 @ 100kg - supposed to be 4 sets but messed up recording the 4th to send to Liam

    DB row 16 reps per side @ 30kg

    Single leg ham curls 2x12 no rest between sets @ 18kg, then both legs @ 30kg x10 (fail)

    Ab wheel 3x10

    CGLPD 3x12 @ 45kg

    Deadlifts felt good today, single legs curls sucked and maybe highlights a weakness with them being so light.


    Bodyweight 80.6

    Today’s food

    50g whey 50g oats
    2x bagels with roast beef and cheese
    450g Skyr
    220g lean steak mince and a pack of rice
    4 x small pancakes with almond butter

    Roughly 2500 cals, 190p 260c 70f, that’s planned food and anything else I fancy if I’m hungry.

    @LittleLiam
     
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  9. bailey

    bailey Full Member

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    Bench focus day 2

    Bench 2x8 @ 50kg 1xamrap - 19

    Rolling db ext 10kg 8/8/8 - first time doing these, really like the feel of them.

    Tri push down v bar attachment 36kg - 15, 43kg 13/10

    Giant set x2 - reverse ez curls, normal ez curls, Db hammer curls. EZ+10, 10kg db 10/8

    Next session will be Monday which will be back to squats.

    First week done and really enjoying the training aswell as a few new exercises to get to grips too aswell.

    @LittleLiam
     
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  10. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    Nice them rolling dumbell extensions rnt they
     
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  11. bailey

    bailey Full Member

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    Good reason you don’t see anyone else doing them in the gym
     
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  12. bailey

    bailey Full Member

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    Week 2 session 1 - squats

    Squats
    5x8 @ 80kg

    Back ext on ghr
    Bw 15/15/15

    Leg ext
    43kg 20/12/11

    Hang leg raise
    15/12/12

    Bodyweight this morning 80.6kg - quite surprised as I ate a lot of shit at the weekend and had quite a few drinks Saturday night watching the boxing.

    Good session again, haven’t done straight sets for a while. before working with Liam I had worked up to a single heavy set amrap. Can see why people say it’s brutal as volume and weights increase but so far so good.

    Today’s food round roughly - 2760 cals 185 p 335c 65f

    Bench focus day tomorrow

    @LittleLiam
     
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  13. bailey

    bailey Full Member

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    W2 S2 bench

    Bench
    5x8 @ 55kg - straight forward no problem

    CG inc bench
    40kg 12/11/9 couple extra reps on each set from last week

    Inc db fly
    15kg 15/15/12 increases weight from last week, felt good

    Seated face pulls
    20kg 20/20/20

    Legs are feeling well worked from yesterday’s session, hoping to deadlift tomorrow but will see how I feel in the morning.

    Will increase today’s food to aid recovery and aim for 3000cals - 200g protein minimum fats and carbs will be whatever they land at

    @LittleLiam
     
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  14. bailey

    bailey Full Member

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    W2 S3 deadlift focus

    Woke up feeling tired after less than 6 hours sleep and still a bit sore from squats.... deadlifts will sort that. Pre-workout then off to the gym

    Deadlifts
    5x8 @ 100kg - easy enough

    Db row
    30kg x17 each arm - felt tired on these but grinded to a rep extra than last week so I’ll take it

    Single ham curls (no rest)
    18kg x 2 sets each straight into both legs 30kg x 15 - got 10 last week so happy

    Ab wheel
    3x10

    CGLPD
    45kg 3x12

    Weight this morning 81kg - finished yesterday on about 3500 cals

    Today’s cals minimum 2500 with 200g protein

    @LittleLiam
     
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  15. bailey

    bailey Full Member

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    W2 S4 bench

    Bench
    3x8 @ 50kg
    1 x amrap - 21, 2 reps more after an extra set from last week

    Rolling db ext
    10kg 10/10/10 reps up every set from last week

    Tri push down (rope attachment)
    30kg 12/9/7

    Giant set rev ez, ez, hammer db
    Ez+10 dbs 10kg 10/8 - disgusting

    All sessions for the week hit with improvements every session, looking forward to a couple days off. Trained 4 days in a row instead of my usual 2 on 1 off.

    @LittleLiam
     
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