Eddie

Honey, it's time for your yearly training article! We continue the chronicles of my training journey. Let's quickly recap everything, from the two previous articles, and try to make a little timeline:

Recap

As a teen I did a bit of working out, but my gym was literally 1h+ away by bus, or 20min by car, and I had no car and never anyone to take me so I didn't go super often. In uni, I was super busy the first year, but around St. Patty's in 2018 is when I started going to the gym regularly. This went even better in second year, as on top of the gym being an 10 min walk away from my house, the course load had diminished a bit. Late 2018, I started getting into powerlifting, and around April 2019 into arm-wrestling, joining the Kingston Krushers. Later that summer, I also did a bit of cheerleading with @Oncle, joining the Queen's varsity cheer team, until the beginning of the fall semester. Nothing notable happened in third year is what I wish I could say, but covid hit and I was forced to forego the gym in March 2020. After trying (and failing) to do stuff at home, I just stopped working out, and after a short depressive episode that lasted until 2022 I also stopped eating properly as well, and lost all my gains. This bring us to my first article from November 2023, Training Again. There, I detail how I started going to the gym again, in June 2023, and that I started bodybuilding, leaving behind the other disciplines I once practiced. I also laid my plan to bulk heavily, a bulk that I started in October 2023. Training Again was more of a little intro to what I was about to do. That article was followed by Training again Update in April 2024, which was the result of what I did in Training Again. You can learn in it that my bulk was successful, that I went from weighing 69kg to 81kg in 22 weeks, and had started a cut in March 2024. I also relate my then current training regiment, and the recent muscle tear in my back which prevented me from lifting heavy until March of that year. It's been more than a year, and I still have to update the chronicles on what happened since.

Here's a little timeline:

_{All in all, I only got ~3.5 years of solid training under my belt, and 2 years of consistent training is my longest training streak. I mean to break that.}

April 2024 to June 2025

The cut I had started in the previous article was fine, even if I had to end it early because it was taking a very heavy toll on my energy levels and my mental health. Nothing serious, but even after a not so busy day at work, I would be exhausted, and mentally, I was just not at my peak. I got very sloppy at the end and didn't really write anything down, so I'm going based of memory. I shed off a bunch of weight and probably settled at around 74-75kg. The first row of abs was visible, and my love handles had halved, so I think I was pretty successful. I did get super busy and wasn't that consistent with the gym starting June 2024. During that same year, I was also trying to finish my backlog, which is recounted in my articles: Clearing the Backlog: Humble Purge Part II & Cleared the Backlog?: Humble Purge Part II. October is when I really fell-off the gym, and probably went 5 times between then and June 2025. Although the backlog project ended in December, I started a second job in the new year so I didn't have that much more time. I also didn't really eat much because I wasn't training, so I went back down to 72kg.

That is the bottom of the valley though, and it only went up from there. In June 2025, I moved to a new house which I don't pay rent for, and which has a garage. The garage also houses a lot of my in-laws' restaurant's stuff, but I managed to clear a bit of space for a home gym. With the money I would have had to spend on rent, I built a simple home gym and started re-training again in June 2025.

Aside on the home Gym

I am working with limited space, so my home gym is just a half-rack that was on sale at costco, a powerbar that was on sale, an ez-bar that was on sale, a bench that was on sal— you know what just assume everything was on sale from this point on because it was— all from bells of steel, some adjustable dumbbells, some elastic bands, and 345lb of plates from northern fitness. The only things I was mindful about when picking all the equipment was obviously the price but also not buying anything from american companies.
It ain't much but it's honest work. My brother-in-law also got a treadmill in there, and there was punching bag in a corner of the garage already. Anyways, that's all that's available to me, so I have to do my exercise selection accordingly.

July – August 2025

In July I was mostly just getting back in the bath, getting the muscle memory, cardio and a bit of strength back. I also started using a workout logging app, Hevy, which makes it much easier to track my programs and progress. At the end of that month, I went back home to France for my mom's 60th, and trained with my brother a bit, who coincidentally also just built a home gym. A quick side note on my brother's insane workouts; he only trains for 3 exercises: squat, bench and deadlift. He only trains 2 exercises per workout and in a low rep-range, because he's going for strength. And because he's lifting heavy, he's also taking very long rests between sets. While I was there, he was doing 3 sets of 3-5 reps for each exercise. This is how you arrive at the mind-boggling total of 18 reps in one hour of training on the lower end. I joined him for two of his workout and I must admit, it was pretty fun. It also gave me my first brush with strength since I started retraining, and it was a welcomed one. Nothing fancy, on deadlifts I was able to do 115kg 3x3, squats 70kg 5x4 and bench 65kg 5x3. But at least it was clear now that the muscle tear in my back had fully healed, without any long lasting effect. (Other notable things about my brother: his garage only comprises a squat rack and two motorcycle, and he is doing the carnivore diet)

In August I kept getting back into the swing of things until the middle of the month, where I committed to bodybuilding and following my own program, at least until the end of the year (I didn't follow through on this, more on that later).

August – October 2025: Birth of the New Model

Now that I was refamiliarised with training, I was able to see what I wanted and set myself goal. My new program would have as a focus core, legs, chest and biceps. Core for much needed stability during heavier lifts. Legs because I enjoy training them, and because since my weight loss my pants fit too loosely. Biceps because I enjoy training them, and chest because it is small and weak. You can't have a plan that prioritises everything, as it would set you up for failure, so the rest: upper back, lats, triceps, shoulders, calves, forearms would have be on the back burner for me.

Learning from my previous programs that had 5-6 exercises per workouts, I knew I wanted to keep them short, and therefore would only train 4 exercises per sessions. I would also only have 4 workouts per week, making it easier to move things around if I needed to. The current scientific literature seems to indicate that around 6 set per muscle group per workout is optimal, with each muscle groups worked 2-3 times per week, and a minimum of 4 sets per muscles group per week to keep them growing, and as much as high 10s, low 20s if you are prioritising them. That's basically what I did and reached this split:

In the end, counting sets for secondary muscles as well (for instance a set of bench press will count as a full set for chest, and half a set for triceps and front delts) we get the following number of sets per muscle groups per week:

Quads: 9 | Hams: 10.5 | Glutes: 12 | Hip Flex: 9 | Erect: 9 | Upper Back: 6 | Lats: 6 | Traps: 7.5 | Biceps: 9 | Triceps: 6 | Front Delt: 12 | Side Delt: 6 | Rear Delt: 4.5 | Chest: 10.5 | Abs: 12 |

My priorities are being hit with 9-12 sets per week, and the others with ~6 sets per week.

For the progression, I kept it pretty simple either changing the reps or weight periodically. If during a workout, I feel like 8-12 reps of an exercise is starting to not get me to failure (not being able to fully complete the last rep of a set), I'll increase the weight. It's fine if I after adding weight I have to lower the reps, I'll just then progress by changing the reps at that higher weight. If I'm on the lower end of my rep range for an exercise, I'll increase the number of reps over time until I get to around 6-8 for compounds or 12-15 for accessories, and then increase the weight. Then the cycle begins anew.

I started this program on Aug 20th and everything was fine. I logged all my workout on Hevy. I made a lot of progress on weights and overall strength. I also got some size back. One thing that I underestimated however is how taxing only using free weights (i.e. only using barbells and dumbbells for my workouts as opposed to also having machines and cables) was gonna be. I was not blessed with big joints in my upper body, and my wrist, elbows and shoulders were starting to not feel awesome every time. My lower back was also kinda taking a beating. This is why instead of waiting for the end of the year to change program, I decided to cook up a new one sooner. The last session with the program above was Oct 15th, after 8 weeks. It's a bit on the shorter side, but I gotta look out for myself. Because of life and stuff, I averaged between 3-4 sessions a week instead of the full 4 ones during that time. What came after is perfection.

November onwards: Winter BAKI Training Arc

Although everybody knows you're not supposed to do it, I had to for this winter arc. Not looking at the science or at what's optimal, we were going completely based on primal vibes and lizard brain. November denotes the beginning of the ultra-busy and stressful period at work, so I wanted something nice and fun. Same setup, 4 sessions per week. This whole program is centered around two main session, with two other sessions to hit other areas of my body, to maintain my size. Those two main workouts are just 3 pairs of supersetted exercise.

A superset is two or more exercises that you do at the same time. For instance if you superset curls and squats, you would do one set of curl, immediately followed by a set of squat, and then you rest. After you start over with curls, then squats, then rest.

Anyways, let's look at what I cooked up:

Session 1: Biceps, Triceps, Shoulders _{exercises grouped together with colours are supersetted, and the numbers are the number of sets}

Session 2: Legs, Abs

Session 3: Biceps, Triceps, Shoulders

Session 4: Back, Abs

This is a super fun program to run, and not taxing or exhausting at all, even with only free weights. I go as hard as I can each session, but because I'm hitting smaller muscles, I recover super fast and I can workout three days in a row without issues if I want. My arms and shoulders are gonna get massive come March, which is probably when I'll move back to a more conventional program. I gotta be honest, having such a stupid but fun program is huge with motivation. As I get busier and busier it's hard to find the will to workout sometimes, so being able to look forward to go “caveman lift rock to make arms big” is helping.

Dieting: Bodyweight Yo-yo

Something that goes hand in hand with training is diet. Your diet supports your training, so I had to make a couple of changes from my freeform eating. Let's go back to August 2025: when I started retraining, I still had a bit of love handles and obscured abs. For this new retraining, I wanted to start on a fresh slate, and therefore decided to get rid of a bit of fat. But I didn't want to do a classic cut, because as I described above, it didn't really fit my lifestyle and wouldn't be viable in the long run. It also would hamper my early progress. So I settled on mainlosing, the opposite of maingaining.

Maintaining is not gaining weight and not losing weight, maingaining is gaining weight — or buking — really really slowly, and main-losing is losing weight — or cutting — really really slowly. Main-losing is not a word or a concept in current gym culture, but it should be as it only makes sense, so I'm coining the term here.

I was eating around 1900-2000cals per day and trying to get around 1.4g of protein per day per kg of body mass, or about 100g. I recorded everything this time around:

I didn't want to be cutting for too long, only until my abs were visible and love handles mostly dealt with. I started at 72.3kg and slowly made my way down to 69.6kg over 4 weeks, with the cut ending on Sept 14th.

Now that the cut was done, it was time for a bulk, which goes hand in hand with the winter arc. Bulking has always been an issue for me, so I enlisted the help of Macrofactor, an app that allows you to track everything you eat, your weight and macros, as well as telling you how much you should eat for whatever weight goal you have. My goal would be to get back to 75kg, but I didn't want to just gain all my fat back, so I would be maingaining, which if you remember the above, is gaining weight really slowly. Well I think I was fairly successful as I only gained one kilogram in two month:

The dark purple line is my measured weight, the weight on the scale I enter every morning, and the light purple line is my extrapolated “real” weight according to the app. At least with macrofactor I don't have to bother making graphs

Conclusion and to the future

Well, that's it folks. This time around, with a home gym, it is harder for me to fall off training again, but I still gotta be careful. If I do fall off again though, I'll just get back up and have at it again. Again, again. I have many things to look forward to in the near future however: my in-laws will remove a bunch of their stuff from the garage and my gym will triple in size. I can't wait to have a ton of space to work with, and choosing what other training implements to get, and how to arrange everything. The priority will be a decent rowing machine, and maybe a cable machine/rack cable attachment. I'm doing fine with what I have though, so I'm in no hurry to get anything else. Another thing I'm looking forward to is to be back at a higher weight, and have bigger muscles. Not sure if I'll reach 75kg by the next article, or if I won't keep going higher. Guess my 2026 article will tell you all you need to know then.

Here's to a hundred more yearly training article.

Thank you for reading my logorrhea Eddie – Award winning author