Nice work!

Usually if they are fixed barbells (you can’t change the plates) the bar is already factored in. If they are olympic bars, they weight 20kg. If they are non olympic bars they probably weigh between 5-10kg.

Texas Method – LV/LI – 2×6 @ 10 RM (1:30 RI)

Deads – 40kg +bar
Bench – 20kg +bar
Good Morning – 25kg
Military press – 10kg +bar
Tricep pushdown – 12.5kg *
Rowing machine – 20mins (4603m)

Another good session, although this one is the low volume, low intensity workout, that’s fairly easy going. Was thinking that the bar must be Olympic, as I know I can definitely bench more than 20kg for 10.

Tricep pushdown was lower weight today, as the little horizontal bar that you use for that wasn’t available, so I used one of those handles that you use for cable cross overs, by putting both hands through and pushing down. Thing was that one arm ended up doing 70% of the work, so it was weird, but at least it was still good.

Gotta keep it up!

They are all exactly like that – so 20kg then

Nice workout, was good to get to gym, not that the session was THAT tiring. Rowing was good though

Next session is the LV/HI 3×3 @ 4 RM workout, now THATS gonna be tiring lol

Fridau, 18th March –

TM, B, LV/HI, 3×3 @ 4 RM (2:00 RI) –

Deadlifts – 60kg +bar
Bench – 35kg +bar
Good Morning – 35kg
Military press – 17.5kg +bar
Tricep pushdown (2×10) – 20kg

Was an overal great session. I’ve been feeling stronger, and this workout showed that I can actually lift. All the weights felt good, and with slight increases across the board. Still felt that there more in me at my current size/strength, but with all the training there’ll definitely be gains in the next couple of weeks!

Sunday, 21st March –

Abdomination –

Weighted Crunches (5kg) x10
Leg raise (straight leg) x10
Planks (0:30s) x1
Russian Twists (5kg) x10
Corss Crunches x10
Leg raises (bent leg) x10
Side planks (0:20s) x2
Supermans (0:30s) x1

Circuit x1, 1:00 RI, Circuit x1.5, 1:30 RI, Circuit x2.

Was good. We tough. Was painful. I’m sure I programmed in the Abdomination workout before, but haven’t been doing it at all. And from the last cut, and now due to the fact that I’m exercising alot more, my stomach fat is going. But I thought to myself “I still can’t really see a six=pack coming along” – that was probably down to the fact of no actual core training, so in steps the Abdomination workout. Gonna do it once a week, and we shall see what we shall see…

Monday, 22nd March –

TM, A, HV/HI, 5×5 @6 RM (1:30 RI) –

Squats – 50kg +bar
Rows – 22.5kg +bar
Leg press – 120kg
Lat pull – 55kg
Bicep curls (2×10) – 25kg

Good session. Weights felt about correct, but we’ll increase on the LV/HI workout, maybe Squats and Lat pull this week. Have the feeling that not all the bars are the same weight, may have to either stick to using one bar, or the same bar for each individual exercises. But glad to see that I’m sticking to the program, but this time I have more drive and motivation. Just have to keep it up!

Since about the end of December (after coming back after being at home) I’ve been gradually getting the nutrition part of my training down. I believe that I have nailed that aspect, and I started to see some nice benefits. I then did about a month of semi-serious Escalating Density Training, and that was fun (if not quite as serious as I should have done it). Then I started this phase of the training. The nutrition is still solid, and now I’m training properly three times a week, not just saying that I will. Its been properly on for over two weeks now (this week is number 3), and I can see gains. That in itself is motivation, and it only goes to solidify my seriousness into the whole training game. Will stick to it until end of May, then move onto another cut for June/July, and see where I am at that point to see what to do next.

Overall the program is working very nicely indeed!