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  #31  
Unread 09-28-2017, 11:40 PM
BigPecsPeter BigPecsPeter is offline
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How tall are you, Roger?
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  #32  
Unread 09-29-2017, 03:38 AM
Roger Shredderer Roger Shredderer is offline
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Slightly under 6'.
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  #33  
Unread 10-03-2017, 04:45 AM
Roger Shredderer Roger Shredderer is offline
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I think I overestimated my recovery capabilities as less than a week in I'm already feeling that low back fatigue is rapidly becoming an issue.

I'm going to substitute pendlay rows with a cable row and doing leg curls instead of RDLs, also doing less sets and volume on deadlifts and going for the A/B/A 3x/week protocol.
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  #34  
Unread 11-20-2017, 09:25 AM
Roger Shredderer Roger Shredderer is offline
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Less than 2 months in I've roughly put on 0,5-1kg of weight, being at 81,5-82,5kg most days. That comes to about a pound of weight gain per month, which I think is a good pace, since maintaining a low body-fat is a priority (and I'm not expecting to gain more lean mass in that timeframe anyway). Visually there's not much difference, abs are still sharp as ever.

OHP 55kgx5 - up to 60kgx5
DL 160x10 - up to 175x9
Squats 120x8 - up to 130x7
Bench 80x8 - up to 85x8.
Chins +30kgx5 - up to +30x7

Weights are slowly creeping up, which is nice. Should note that all my pressing is done paused.

The routine is a usual upper/lower split and I do about 8 sets per week for most muscles, mostly in the 5-8 rep range but also tagging along some fluff and pump metabolic stuff as a finisher. Usually I do the ABA rotation and hit the gym 3 days a week, but if I'm feeling fresh then I do 4 days a week. Trying not to stress too much about the details and letting time work its magic.

Last edited by Roger Shredderer : 11-20-2017 at 09:30 AM.
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  #35  
Unread 01-29-2018, 02:14 PM
Roger Shredderer Roger Shredderer is offline
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Default Gaining gone wrong

So my gaining has taken me up to 85kg on an especially bloated day and I'm beginning to dislike the fatness I've acquired during this ''gaining'' phase. So it's been roughly 4 months and I've added about 4kg of which probably at least 90% is fat.

All in all only a couple of lifts actually improved - despite some rep pr-s on some weeks, I didn't have very consistent improving performance in anything besides chins and OHP, I also added extra volume for arms so the culprit maybe there.

So it's time to diet this lard off now and start off again from a better point in a couple of months.

My takeaways have been that:

1) Gaining quality mass takes a ton of time, there's no point in actually planning to eat above maintenance, it's going to happen anyway with a dieted physiology.

2) Recovery is crucial and if I'm not getting enough sleep, I'm not making any gains, even when the surplus is present.

3) I gotta stick longer with a working routine, I changed too many variables too often which probably shot me in the foot.

So the plan is to diet down once again, this time get leaner than before, maintain and go for a much slower gaining rate.

Bulk hard (3).jpg

A pic from a week ago, the forum regulations had me cropping the photo perhaps a bit too much, but there's not much to see here - same old muscle and a lot more fat.
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  #36  
Unread 01-29-2018, 02:28 PM
patriots2 patriots2 is offline
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Quote:
Originally Posted by Roger Shredderer View Post
So my gaining has taken me up to 85kg on an especially bloated day and I'm beginning to dislike the fatness I've acquired during this ''gaining'' phase. So it's been roughly 4 months and I've added about 4kg of which probably at least 90% is fat.

All in all only a couple of lifts actually improved - despite some rep pr-s on some weeks, I didn't have very consistent improving performance in anything besides chins and OHP, I also added extra volume for arms so the culprit maybe there.

So it's time to diet this lard off now and start off again from a better point in a couple of months.

My takeaways have been that:

1) Gaining quality mass takes a ton of time, there's no point in actually planning to eat above maintenance, it's going to happen anyway with a dieted physiology.

2) Recovery is crucial and if I'm not getting enough sleep, I'm not making any gains, even when the surplus is present.

3) I gotta stick longer with a working routine, I changed too many variables too often which probably shot me in the foot.

So the plan is to diet down once again, this time get leaner than before, maintain and go for a much slower gaining rate.

Attachment 3536

A pic from a week ago, the forum regulations had me cropping the photo perhaps a bit too much, but there's not much to see here - same old muscle and a lot more fat.
Dieting/gaining sure is frustrating. I hear ya.

You still have excellent ab development. I can get veins all over but never abs that deep. You must looked ripped at a few % points less body fat.

Also, are you psyched Fed took Cilic for # 20? Hes on his second tour of dominance. Amazing at 37. Best one hand backhand ever (Edbergs maybe prettier).
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  #37  
Unread 03-06-2018, 11:59 PM
Roger Shredderer Roger Shredderer is offline
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So after a week or two of dieting I was back at my starting point (roughly 81kg) which means most of the weight gain was actually just bloat. I'm resuming the gaining now that I realize I was just scared of the weight moving up.

Funny how the scale messes with your head.
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  #38  
Unread 03-07-2018, 03:37 AM
CorpDesertique CorpDesertique is offline
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How long have you been doing weight training?
Have you ever followed higher volume routine before?
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  #39  
Unread 03-07-2018, 07:22 AM
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zLeeKo zLeeKo is offline
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Location: Belgrade, Serbia
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Quote:
Originally Posted by Roger Shredderer View Post
Should note that all my pressing is done paused.
Smart. Best way to do pressing IMO.

Quote:
Originally Posted by Roger Shredderer View Post

My takeaways have been that:

1) Gaining quality mass takes a ton of time, there's no point in actually planning to eat above maintenance, it's going to happen anyway with a dieted physiology.

2) Recovery is crucial and if I'm not getting enough sleep, I'm not making any gains, even when the surplus is present.

3) I gotta stick longer with a working routine, I changed too many variables too often which probably shot me in the foot.
Also smart.

Interesting log.

Every cut I ever did, 4 or 5 of them, were during the winter, for some reason.
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