Fatbot v1.1 - Hardgainer Routine

[Fatbot]

Bench Press:

• 52.5x5
• 60x5
• 70x11

Pullups:

• BWx4/4/4/4/4/3/2

*45s rests

Pushups:

• BWx15/15/15/10

*1m rests


Drowning Pool - Think

[Fatbot]

Squat:

• 72.5x5
• 85x5
• 97.5x6

Decline Situps:

• 5x10/10/10/10/10

*1m rests

DB Lunges:

• 20x6/6/6/6/6

*1m rests


Random Song: It Dies Today - Naenia

[Fatbot]

Military Press:

• 35x3
• 40x3
• 45x6

WG Pullups:

• BWx5/5/5/5/4

*1m rests

Dips:

• BWx5/5/5/5/5

*1m rests


Random Song: Story of the Year - I'm Alive

[Fatbot]

Deadlift:

• 85x3
• 97.5x3
• 112.5x4

belt broke open after the 4th rep

Deadlift:

• 50x10/10/10/10/10

Cable Abs:

• 64x8/8/8/8/8

I went over my recent training and diet logs today, after reading sean nalewanyj's book "the truth about building muscle" and re-reading This post by IA, i took a step outside myself and looked at what im actually doing in the gym and outside the gym with regard to something i consider a very big part of my life, weight training.

What ive seen is a lack of motivation and significant holes in the application of the basic principles which for some reason are always put off to "next week ill fix everything", I realized my passion for becoming big and strong just isnt there, now i beleive passion is something that you work to build, by giving yourself fully into something you become excited about it once you see progress, progress that stems from giving it your all, its circular.

anyway, in order to start fixing the holes in my training and recovery ill write down some things that i beleive need the most attention at this point:

-Bring down the deadlift weight by 2 cycles (10kg), the reason for this is my form (or lack thereof) and the fact that the very first set feels way too close to failure

-write down my nutrition EVERY SINGLE DAY, and make it consistent across the week, something thats been a problem for a LONG time, and i beleive this is my biggest problem

-STOP EGO LIFTGING on some lifts, everyone around is irrelevant.

-make sleep patterns more consistent

[Fatbot]

Bench Press:

• 57.5x3
• 65x3
• 72.5x9

Pull-Ups:

• BWx4/4/4/4/4/4/2

*45sec


Random Song: Brotha Lynch Hung - The Corpse Came to Dinner

[Fatbot]

Im gonna switch to training only upper body for a couple of weeks and throw in some leg rehab and more cardio during this period, my legs are overtrained and injured.

Im also gonna increase the volume for this upper body only training to 3 days a week, 1.5 times a week for each lift (bench,military) under the same 5/3/1 template, just to see how it affects me since ive never tried higher freqeuncy training.
it will be an intresting test.

Military Press:

• 35x3
• 40x3
• 45x8

Military Press:

• 20x10/10/10/10/10

*1m

Chins:

• BWx5/5/5/5

*1m

[Fatbot]

Bench Press:

• 57.5x3
• 65x3
• 72.5x9

Bench Press:

• 40x5/5/5/5/5

*1m

Dumbbell Rows:

• 20x10/10/10/10/10

*1m

[Fatbot]

Im backing out on the whole upper body only concept, im already having shoulder and chest pains and strength is decreasing,
i realize this is partially because the body is adapting to the new workload and that takes time, but it seems pretty pointless to adapt to a new workload when im gonna go back to the old workload in a short time

so instead im gonna go back to the original 531 template and significantlly decrease the weight of lower body work (due to the injuries), maybe all the way down to an empty bar as of next week, and increase weights by 10kg per workout for squats and deadlifts until i get close to the recent work weights.

upper body work will stay the same.
Ill call it "reconstruction cycle"


Military Press:

• 37.5x5
• 42.5x3
• 47.5x5

Military Press:

• 20x10/10/10/10/10

Pull-Ups:
Alot

[Fatbot]

Bench Press:

• 60x5
• 70x3
• 77.5x7

Bench Press:

• 35x10/10/10/10/10

*1m

Pull-Ups:

• BWx5/5/5/4

*1:30m

Ive started doing light leg work on the leg days to start rehabillitation,
I plan on increasing the weight for squats and deadlifts by 10kg per workout (starting with an empty bar on squats and 40kg on deadlifts)
and starting from 5x10 progressivly reducing the sets and reps as the weights come back to work weight.

[exmgtoo]

you have an injury?