kiwimac’s BodyBlog

Just into my second week back after a week off lifting. The first week was pretty hard - my lifts were either static or went down (especially my bench press), but this second week has been great. Today I did arms/chest and improved on every lift- either by doing an extra rep or adding more weight. I feel a lot stronger, so hopefully this continues and I can add more lean mass than on my last bulk. That time after cutting I only came in about 1.5kg heavier.

Yesterday I had my first workout after taking a week off. It was leg day and boy are my legs killing me today. I’m kinda walking like a constipated penguin. Lucky I don’t have to do much today. It may have something to do with throwing in 3 sets of ATG squats at the end of the workout, they can be pretty tough. Looking forward to my arm/chest workout tomorrow. My week off allowed my shoulders to recover, and for the first time in a while they’re not sore. Hopefully this bodes well for my beating some PBs.

Decided to take a week off from lifting - the first since I started- to allow my body to recover completely. It’s going to be hard - I love going to the gym - but hopefully I’ll come back refreshed and ready to increase my lifts.

I’ve just finished cutting down and I am pretty happy with the results. What’s been great is that my strength is pretty much the same as when I started - so I can’t have lost too much muscle. I’m now gonna up the calories a tad and cut out most  of the cardio and see if I can’t add some more muscle with a minimum of fat - I’ll be pretty happy with about a quarter of a kg weight gain a week. I might switch up my routine soon if the gains aren’t coming.

Lately been having trouble eating enough calories as I’ve not had much appetite. So I’ve decided to start cardio and lower my calories for a few weeks in order to lose a bit of fat.

Things seem to be going well. Up to 60.5 kg - 2kg since last week and don’t seem to be putting on fat, so I’m pretty stoked. Hopefully I can add about 2-3kg over the next three weeks. Missing my workouts a bit with this new schedule - but it allows more time for recovery and my workouts seem to be better for it.

Hi all. Has a pretty good workout today, managing to increase reps on a few exercises.

Squats: 80X9.5

Leg ext.: 45X9

Leg curls: 42.5 RX9.5,LX8.5

Dumbbell pullovers: 27.5X9

B’bell (small b’bell) o’head press: 30X7.5

Seated rows: 49.5X9 

Bench press: 40X8

B’bell (small b’bell) bicep curls: 20X7.5

D’bell Tricep ext: 15X10

Pull ups: 11.25X7.5

Dips: 15X7.5

Calf raises: 80X10

Abs

Whoops this is the training section. I’ve decided to try a 1 day on 2 day off schedule instead of my usual 1on, 1off, 1on, 1off, 1on, 2off schedule.

All weights are given in kg minus the barbell(olympic b’bell unless otherwise stated)/dumbbell weight. 

Squats: 80X8

Leg ext.: 45X8.5

Leg curls: 42.5 RX8.5,LX8.5

Dumbbell pullovers: 27.5X9

B’bell (small b’bell) o’head press: 30X7

Upright rows (seated row machine out of order!): 30X8.5 

Bench press: 40X7

B’bell (small b’bell) bicep curls: 20X7.5

D’bell Tricep ext: 17.5X7

Pull ups: 11.25X7.5

Dips: 15X7.5

Calf raises: 80X9.5

Abs: ran out of time

Today I went back to a workout which has given me good gains in the past. It is a HIT workout which can be found at http://www.bodybuilding.com/fun/hitworkout.htm. I like how you can see directly the progress you’re making each time you beat your old number of reps - the workout is intense and often leaves me feeling a little like chucking afterwards. Details of reps/weights are in the workout section.

Hi. I’ve decided to try a 4-week mini-bulk with the aim of putting on 2kg. Don’t want to put on too much fat with summmer coming up, but I’ll extend the bulk if my bf% stays pretty much the same. I’m going to cut out most of my cardio, eat a bit more and see how it goes. What with exams and all coming up the extra food should help the concentration levels. I’ll post my progress every Sunday.

See ya.