Callum's Log: Getting Jacked

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1

Starting the road to maximum jackitude. Using Recomposition numbers from ‘To Be A Beast’, or at least as close as I can get.

Program: 4 Day Hypertrophy Template

Diet for week starting 12/11/2018:

Calories (kcals) [aim: 2295] Protein (g) [aim: 207] Carbs (g) [aim: 225] Fat (g) [aim: 63]
2288 196 213 69

Me:

  1. Age: 23
  2. Weight: 81.8kg
  3. Waist: 89.5cm
  4. Lifestyle: Sedentary (Software Engineer, sitting for most of the day)

Day 1 (12/11/2018):
Squat w/ belt:

  1. 6 @ 90kg
  2. 6 @ 92.5kg
  3. 6 @ 95 x 2 Press w/ belt:
  4. 6 @ 35kg
  5. 6 @ 37.5kg
  6. 6 @ 40kg x 2 Touch and Go Bench Press (myoreps):
  7. 16 reps @ 40kg
  8. 5 @ 40kg x 4
  9. 3 @ 40kg (failed rep)Day 2 (14/11/2018):

Deadlift with belt:

  1. 6 @ 80kg
  2. 6 @ 95kg
  3. 6 @ 100kg x 2 Bench Press 1s pause:
  4. 6 @ 50kg
  5. 6 @ 55kg
  6. 6 @ 57.5kg x 2 Front Squat (myoreps):
  7. 14 @ 55kg
  8. 5 @ 55kg x 2
  9. 4 @ 55kg (no attempt at 5th rep)
2

Day 3 (15/11/2018):
(GPP)

  1. 25 Mins on the bike
  2. 7 Mins AMRAP Lat pull downs @ 39kg
  3. 7 Mins AMRAP Planks
  4. Tricep Press Downs 3 sets of 15 reps 23kg I’m house sitting for the next few days but I’ve brought all my meals and I’ve got access to a gym here (where no one knows how to put weights away).

Day 4 (16/11/2018):
Squat:

  1. 8 @ 70kg
  2. 8 @ 75kg
  3. 8 @ 80
  4. 8 @ 80 Incline Bench Press:
  5. 8 @ 30kg
  6. 8 @ 35kg
  7. 8 @ 40kg
  8. 8 @ 40kg Dumbbell Bench Press (Myoreps) (never done these before so they felt super awkward, I ended up using 10kg but I probably should have done more):
  9. 16 @ 10kg
  10. 9 sets of 5 @ 10kg (no failures, should have started at a higher weight but there you go)
3

Wen’t out for dinner with Grandparents so diet is a little of track this weekend. I’ll be going out again tonight but what can you do? It’s only two days out of the normal. But anyway, here’s Saturday’s training.

Day 5 (17/11/2018):
2" Deficit Deadlift:

  1. 8 @ 60kg
  2. 8 @ 70kg
  3. 8 @ 80kg
  4. 8 @ 80kg Close Grip Bench Press:
  5. 8 @ 40kg
  6. 8 @ 45kg
  7. 8 @ 50kg
  8. 8 @ 50kg Pendlay Rows (Myoreps):
  9. 16 @ 40kg
  10. 5 @ 40kg x 3
  11. 2 @ 40kg Bicep Curls (Pro tip, do not do bicep curls after Pendlay Rows):
  12. 12 @ 8kg
  13. 8 @ 8kg (didn’t do another set as I was super fatigued by the rows beforehand) 25 mins of rpe 6 cardio on the bike
4

Okay so today was the first day of Week 2. I didn’t feel great this morning, I’m guessing because of the weekend but I got my workout (although I probably should have lowered the weights to match the goal RPE) and the rest of the week will be better.

Day 1 (19/11/2018):
Squat with belt:

  1. 6 @ 90kg
  2. 6 @ 92.5kg x 2
  3. 6 @ 95kg x 2 Press with belt:
  4. 6 @ 35kg
  5. 6 @ 37.5kg
  6. 6 @ 40kg x 3 Bench Press (Touch & Go):
  7. 14 @ 42.5kg
  8. 5 @ 42.5kg
  9. 2 @ 42.5kg (My forearms felt super fatigued here, might have been a form issue I guess)
5

Did a cheeky little GPP day today.

Day 2 (20/11/2018):

  1. 7 mins Planks
  2. 7 mins lat pull downs @ 32kg Tricep Pull Downs:
  3. 15 @ 14.7kg x 3 Bicep Curls:
  4. 15 @ 8kg x 3 + 30 mins of cardio on the bike​​​​​​​
6

I suck at RPE, but I think I did better this session and didn’t overshoot.

Day 3 (21/11/2018):
Deadlift with belt:

  1. 6 @ 80kg
  2. 6 @ 90kg x2
  3. 6 @ 95kg x 2 Bench Press with 1s pause (had some wobbly issues at the top for some reason):
  4. 6 @ 45kg
  5. 6 @ 50kg
  6. 6 @ 55kg x 3 Front Squat (myoreps):
  7. 28 @ 50kg
7

Day 4 (22/11/2018 GPP):
Tricep Press Downs:

  1. 15 @ 14.7kg x 3 Bicep Curls:
  2. 15 @ 8kg x 2
  3. 12 @ 8kg (not sure what happened on this set but I couldn’t get my 15) 30 mins on the bike at rpe 6
8

Day 5 (23/11/2018):
Squat:

  1. 8 @ 60kg
  2. 8 @ 70kg
  3. 8 @ 75kg x 3 Incline Bench Press:
  4. 8 @ 35kg
  5. 8 @ 40kg
  6. 8 @ 42.5kg x 3 Dumbbell Press (Myoreps):
  7. 46 @ 8kg
9

Day 6 (24/11/2018):
2" Deficit Deadlift:

  1. 8 @ 60kg
  2. 8 @ 70kg
  3. 8 @ 80kg x 2 Close Grip Bench Press:
  4. 8 @ 40kg
  5. 8 @ 45kg
  6. 8 @ 50kg x 3 Pendlay Rows (myoreps):
  7. 36 @ 40kg

Not a great week, in general my weights were lighter with the same (ish) rpe. Not sure why, At the start of the week my routine was a little off-kilter as I was down at my parents house for the weekend so I didn’t adhere to my diet as well as I usually do. I think going into this week I need to be more aware with my warmups and form to make sure that I’m not doing my work sets too early and feeling like I’m weaker.

10

Diet Update:
So for the past two weeks I’ve been on the following numbers:

Calories (kcals) Protein (g) Carbohydrates (g) Fat (g)
2288 196 213 69

This week, because I’ve wanted to change what I was eating and I haven’t seen any difference in waist diameter or weight, I’ve reduced my intake to:

Calories (kcals) Protein (g) Carbohydrates (g) Fat (g)
2149 180 212 60

In a perfect world I wouldn’t have lost any protein per day but I think I found a good balance between macros, budget, and taste. We’ll see how the next two weeks go.

11

Revision to last Diet Update:
My breakfast idea wasn’t great so I’ve swapped it out. New numbers are actually better I think:

Calories (kcals) Protein (g) Carbohydrates (g) Fat (g)
2032 207 166 57
12

So this week I’ve made sure to be mindful about increasing my e1RM when choosing my weights. So far it has went well.

Day 1 (26/11/2018)
Squat with belt:

  1. 6 @ 85kg
  2. 6 @ 90kg x 2
  3. 6 @ 96kg x 2 Press with belt:
  4. 6 @ 37.5kg
  5. 6 @ 40kg
  6. 6 @ 42.5kg x 3 Bench Press (myopress):
  7. 23 @ 42.5kg

Day 2 (27/11/2018):
Tricep Press Downs:

  1. 15 @ 23kg x 4 Bicep Curls:
  2. 12 @ 10kg x 4 8 min planks

8 min lat pull downs @ 32kg
30 min cardio on the bike

Day 3 (28/11/2018):
Deadlift with belt (these felt super good):

  1. 6 @ 90kg
  2. 6 @ 95kg x 2
  3. 6 @ 102.5kg x 2 Bench with 1s pause:
  4. 6 @ 50kg
  5. 6 @ 55kg
  6. 6 @ 60kg x 3 Front Squat (myoreps):
  7. 22 @ 50kg
13

Day 4 (29/11/2018):
Tricep Press Downs:

  1. 15 @ 23kg x 4 Bicep Curls:
  2. 12 @ 10kg x 4 HIT on the rower:
  3. 20s sprint, 100s rest rowing for 20 mins
14

Day 5 (30/11/2018):
Squat:

  1. 8 @ 70kg
  2. 8 @ 80kg
  3. 8 @ 85kg x 3 Incline Bench Press:
  4. 8 @ 40kg
  5. 8 @ 45kg
  6. 8 @ 50kg x 1 + Failed set
  7. 8 @ 47.5kg x 2 probs rpe 9+ DB Press:
  8. 28 @ 10kg

My squats went really well today. But then I got my Incline bench and screwed up my shoulder. It doesn’t really hurt that much but the structures there have definitely changed. The bone that usually protudes at the top slightly is gone, and now my shoulder clicks and grinds in different positions. I’ll see how it goes.

15

Day 6 (1/12/2018):
2" Deficit Deadlift:

  1. 8 @ 65kg
  2. 8 @ 70kg
  3. 8 @ 80kg x 3 Close Grip Bench Press (Flat):
  4. 8 @ 45kg
  5. 8 @ 50kg
  6. 8 @ 52.5kg x 3 Pendlay Rows (Myoreps, however, on my 3rd set I needed to go help someone get out from under a barbell):
  7. 31 @ 40kg

So my shoulder feels pretty bad, I couldn’t bench with an arch at all today so I switched to flat back. I’ll see how Monday’s workout goes.

16

Diet Update:
Switching out my meals to something tastier this week. New numbers:

Calories (kcal) Protein (g) Carbohydrates (g) Fat (g)
1988 209 111 76

A little bit of an increase in fat but I got sick of eating Chicken and replaced it with Beef, which is naturally a little bit more fatty.

I seem to have developed a little bit of Tonsillitis this Saturday, which is a little disruptive to training. I’m haven’t had the best of luck these past few days, but what you gonna do? Not train?

17

Well I can’t say this week has started off great. My shoulder is screwed, I’m ill, and its fucking freezing. Here are my first two days of the week:
Day 1 (3/12/2018):
Squat w/ belt:

  1. 6 @ 70kg
  2. 6 @ 80kg x 3
  3. 6 @ 85kg x 3 Press w/ belt (I just could not find a position to stop my shoulder clicking and grinding):
  4. 6 @ 35kg
  5. 6 @ 40kg x 2
  6. 6 @ 42.5kg (rpe 9) DB Flat Bench Press:
  7. 40 @ 14kgDay 2 (4/12/2018):

8 Min Planks
8 Min Lat pulldowns @ 34.3kg
30 Min Cardio
Tricep Press downs:

  1. 15 @ 27kg x 4 Bicep Curls:
  2. 12 @ 10kg x 4
18

So this week just has not been my week. I got pretty ill on Saturday/Sunday, I thought I was getting better so I did some training on Monday, Tuesday, and Wednesday but it was productive and I was too ill the rest of the week to train.

I’m going to repeat this week next week and continue on.

Quick Diet Update:

Calories (kcal) Protein (g) Carbohydrates (g) Fat (g)
1808 210 115 58
19

Day 1 (10/12/2018):
Squat with belt:

  1. 6 @ 80kg
  2. 6 @ 85kg x 3
  3. 6 @ 90kg x 3 Press with belt:
  4. 6 @ 30kg
  5. 6 @ 40kg + 6 @ 35kg
  6. 6 @ 40kg x 3 Dumbbell Flat Bench:
  7. 34 @ 16kg**Day 2 (11/12/2018):**

8 mins planks
8 mins lat pulldowns @ 34.3kg
Tricep Press Downs:

  1. 15 @ 14.7kg x 4 Bicep Curls:​​​​​​
  2. 15 @ 8kg x 4 30 mins cardio

Day 3 (12/12/2018):
Deadlift with belt:

  1. 6 @ 80kg
  2. 6 @ 85kg x 3
  3. 6 @ 90kg x 3 Competition Bench (1s pause, flat due to shoulder):
  4. 6 @ 50kg
  5. 6 @ 55kg x 2
  6. 6 @ 57.5kg x 3 Front Squat:
  7. 25 @ 50kgDay 4 (13/12/2018):

Tricep Press Downs:

  1. 15 @ 14.7kg x 4 Bicep Curls:
  2. 15 @ 8kg x 4 20 Minds HIIT (20s sprint, 100s rest)

Day 5 (14/12/2018):
Squat:

  1. 8 @ 60kg
  2. 8 @ 70kg
  3. 8 @ 80kg x 3 Press:
  4. 8 @ 30kg
  5. 8 @ 35kg x 2 + 6 @ 35kg Lever Rows:
  6. 27 @ 30kg (both arms)Day 6 (15/12/2018):

2" Defecit Deadlift:

  1. 8 @ 65kg
  2. 8 @ 70kg
  3. 8 @ 75kg x 3 Close Grip Bench (flat):
  4. 8 @ 45kg
  5. 8 @ 50kg
  6. 8 @ 55kg x 3 Pendlay Rows:
  7. 34 @ 40kg
20

Day 1 (17/12/18):
Squat with belt:

  1. 1 @ 115
  2. 6 @ 92.5
  3. 6 @ 90 x 2 Press with belt:
  4. 1 @ 50
  5. 6 @ 42.5
  6. 6 @ 40 x 3 Close Grip Bench:
  7. 8 @ 50 x 3Day 2 (18/12/18):

9 mins Planks
9 mins Lat pulldowns @ 34.3
Tricep Press Downs:

  1. 15 @ 17kg x 4 Bicep Curls:
  2. 12 @ 10kg x 4 35 mins cardio

Day 3 (19/12/18):
Deadlift with belt:

  1. 1 @ 125
  2. 6 @ 110
  3. 6 @ 100 x 2 Bench 1s Pause:
  4. 1 @ 72.5
  5. 6 @ 62.5
  6. 6 @ 60 2s Pause squat with belt:
  7. 11 @ 50 .x 3Day 4 (20/12/18):

Tricep Press Downs:

  1. 15 @ 17 x 4 Bicep Curls:
  2. 15 @ 8 x 4 24 mins HIIT on the Rower

Day 5 (21/12/18):
2s Pause Squat:

  1. 8 @ 50
  2. 8 @ 60
  3. 8 @ 70 x 2 2s Pause Press:
  4. 8 @ 20
  5. 8 @ 25
  6. 8 @ 30 x 2 Feet Up bench:
  7. 11 @ 50 x 3Day 6 (22/12/18):

2s Pause Deadlift:

  1. 8 @ 60
  2. 8 @ 70
  3. 8 @ 80 x 2 2s Paused Bench:
  4. 8 @ 40
  5. 8 @ 45
  6. 8 @ 50 x 2 Lever Rows:
  7. 11 @ 20kg on the bar x 3 Tricep Press Downs:
  8. 15 @ 19.3 x 4 Bicep Curls:
  9. 15 @ 8 x 4