Training Again Update

An update to my previous article about starting going to the gym again after COVID. Below are disclosed the results of my bulk, my new training program, the start of my cut and the other things.

How the bulk went

The bulk is now over and I'm bigger (no way). I had to change my whole pants wardrobe not once, but twice. I also had to donate a bunch of my clothes away, but my lovely wife Tetyana is delighted to be able to buy me clothes, I'm sure. I gained some size here and there, Tetyana recorded some measurements — from when I started gaining weight, to a couple weeks after the start of my cut.

Body Part June 2023 March 2024 Change
Neck 13.5” 14” +0.5”
Chest 36” 40” +4”
Waist 28.5” 32” +3.5”
Hips 34” 34.5” +0.5”
Butt 35.5” 40” +4.5”
Thigh 20” 25” +5”
Biceps NA 14” NA

That's some pretty decent growth, and the legs and butt saw the most of it. My chest also grew reasonably, but the figure here doesn't paint the full picture. Chest measurement also include all the upper back development, therefore any increase is to be taken with a grain of salt. Physique-wise, my chest looks more 3D and less flat. My back is alright, and I will probably have a back focus after I'm done growing my chest. My arms did see some pretty one sided development – my triceps grew the most. My side triceps now looks pretty dope. I wish I had recorded their size in June though.

As for the bulk, its details are accurately described in my previous article; I ate a lot, and also not that clean. Honestly for me it was more about proving to myself that I could grow after having so much trouble all these years. I succeeded, but the last three weeks of the bulk were the hardest: I was so tired of eating. Those three weeks saw no gain of mass, I just stagnated at 81-82kg.

Let's take a closer look at my weight gain, with something that everybody loves: graphs!

graphstonks

lbs imperial measurement for you degenerates

As you can see, in that 22 weeks bulk, which started on October 28th 2023, I put on a whopping 13kg or ~28.7lb. But I didn't start recording my weight conscientiously until after a couple month, and my actual weight gain journey started in June of last year, when I was only about 62.5kg. Therefore this entire weight gain took me from 62.5kg to 81.5kg, a solid 19kg or ~42lb in about 9 months.

Aside on weight measurements

The methodology was simple: I weighed myself after coming home from work everyday at around 5pm. For missed days, I've just took the average of the adjacent values. The most important metric — and the one I paid the most attention to — was my weekly average. As you can see, my daily values kinda yoyoed all over the place, and the weekly ones give a better picture. This method of tracking weight is the one that I would recommend, whether you are trying to gain or lose weight.

I will now relate in excruciating details what this weight gain did to me, including the gross parts, readers beware (highlight to reveal):

I shapeshifted into a shitting mutant,

my system ceaselessly processing so many a nutriment,

I once went to the washroom once at work while on shift,

to now every two hours needing to shit.

I eschewed diarrhea, the stools were solid,

but the volume excreted gargantuan and the smell horrid.

The fating was incessant, intempestive, unrelenting, unremitting,

even, I was told, as I was slumbering.


My body had transformed into a perpetual fart mill,

my stomach and bowels churning through their infill,

and then producing the most nefarious of gas strike,

all from carbs, fats and proteins alike.

I did also gain some fat, as it is unavoidable as a natural lifter (i.e. steroids free). This gain is usually manageable, unless you do something stupid like gaining 19kg in 9 months 🙃. It was the first time in my life that I had not been skin and bones. The experience of even a small amount of fat is surprisingly pretty noticeable: Sitting down, I never had even the tiniest fold in my belly and I find them discomforting. However, it was also the first time my ass was comfortable to sit on, the added muscle and fat made it nice and cushiony. Bending over to pick something up, and feeling my skin clump up on itself was a peculiar feeling at first. What was also a first for me was that I could feel some part of me jiggling as I was moving about; very unsettling. Looks wise — it's ok. I do miss my abs, who were gone only a short few month after the start of the bulk. I am also not really in love with my love handles, as it breaks the shape of my silhouette, but I still look decent otherwise. Some pretty significant stretch marks have also appeared, but I don't really care for them, it is the price to pay to get a bigger booter.

It is customary amongst gym enthusiasts to follow a bulk with a cut: a weight loss phase trying to keep as much muscle as possible, and losing as much fat as possible. I also did start that.

How the cut is going

I am currently 6 weeks into my cut, and as hard as it is for me to gain weight, losing it is no issue. I've already lost six and a half pounds. You however don't want to lose weight too fast during a cut, because you could then loose some of you hard earned muscle. After some thorough research on the intrawebs, those seems to be the core tenets of a successful cut:

There are a thousand more tricks, but those seems to be the main ones to get you where you wanna be. My goal was to lose 4kg in 8 weeks, but seeing how I've lost 3 in 4 weeks — and I still have love handles and obscured abs — I will try to get down to 74-75kg. That is a revised goal from losing 6-7kg. At first as a former very skinny guy, I was very reluctant to letting go of any weight I had managed to gain. But I am getting over my fear; if I have gained that weight, I can do it again. Furthermore, I don't really want to hang weight that happens to be purely fat. I might reassess the goal as I am getting closer to 74kg, but I don't want to get too shredded anyways; it is way too much effort. Speaking of effort, I changed my training a bit.

New program

Instead of going to the gym three times a week, and have four sessions workout plan, I now train four times a week still with four sessions. I do about the same amount of work, so my gym sessions are a bit shorter, with about 5 exercises each, comes down to ~1h10 usually. I've also cut down on the number of sets for each muscle group each session, as research suggest there is diminishing returns for anything past 6 sets. I've shifted my focus away from powerlifting, we will discuss of this later. I put a bigger emphasize on chest, and added some core work. Finally, I focused on exercises that were, according to the scientific literature, more effective, and simplified my training.

Training Session Exercise Sets x Reps Weight (lb) Rest Notes
#1 Back, Chest, Shoulders, Triceps Chest supported rows 3x8 40 1:45
1 Close grip bench 3x12 65 2:00
1 Lat Raise 3x8 60 1:30
1 Lat Pulldown 3x12 80 1:45
1 Incline Bench Press 3x10 95 1:45
#2 Back, Legs, Chest Bulgarian Split Squats 4x10 15 kettle 1:45
2 Incline Bench 3x5 135 2:00
2 Leg Raise 4x10 1:30 Roman chair
2 Leg Curl 3x15 75 1:45
2 Bench 4x5 135 1:45
#3 Legs, Back, Shoulders Military Press 4x5 90 2:00 Switch to push press after failure
3 Leg Press 3x12 140 2:00
3 Back extension 4x9 1:30 Unilateral
3 Lat Raise 3x8 60 1:30
3 Lunge 3x20 (10 each leg) 30 kettle uni 2:00
#4 Arms, Chest, Back Cable Curl 4x13 140 SS Superset with triceps
4 Triceps extension 4x15 180 1:30
4 Pullups 3-4x8 -70 1:30 Neutral grip
4 Bench (Strength) 5x3 155 2:30
4 Preacher Curls 3x8-10 bar+25 2:00 Myo-rep match, Ez bar
4 Leg Raise 4x10 1:30 Roman chair

This is what my training roughly looks like. This is not set in stones, and usually I will feel free to swap any exercise with another, or even swap muscle groups if I'm still too sore. That freedom does come at a cost though, I have been slacking on some exercises. The exercises I have been avoiding are bench press and pullups. Both have been moved aside to favour incline bench and chest supported rows. Once my cut is done, I will commence Operation Boobies: getting a 225lb bench, and solid arms. Chest, biceps and triceps will be my focus. I will maintain my back, and put legs on the back burner.

How training going

Telling you what I've been doing is fine, but how have I been doing? Well, going back the first training article, I followed the plan I laid out in it, and I made quick progress. A bit too quick. My 5x5 for deadlift went from 225 to 300lb, 155 to 195lb for squats and 115 to 135 for bench. But this last workout plan had way too many exercises and sets per sessions, and I didn't really do proper deloads (taking some time off off heavy work). Fatigue, not only in my muscles, but also in my connective tissues accumulated. Let me tell you this story...

[click play below before reading the rest] :

If I recall correctly it was right around Christmas week, the streets were quiet, more so than usual. Got to the gym tired, exhausted even, the usual you might say. The place is packed like an Irish bar on St Patty's. I still managed to find some spot in between some rough looking guys, probably the goons of some organisation or another. To save some time I though I could cut some corners on the warmup. I was toying with the idea like a fidget-spinner and I finally decided a bad warmup was better than none. As you can guess, this story doesn't have a happy ending. Happy endings are for children's book and shady massage parlours. I was supposed to do a 5x5 at 295lbs, but come on 300lbs is just one little 2.5lb one each side extra. And I felt like I deserved something extra. Took position and started lifting — or more like flying through — my warmups. 135, 225, 275 and voilà I was at my working weight; 300. But they didn't feel right. It was like handling a “stuffed carpet” — awkward, tiring and and although you expect it, still surprisingly heavy. I disregarded that, after all, I wasn't done with the workout until the workout was done with me. Started my first set at 300lb, it was heavy as hell, but I kept my back as tight as loyal henchman keeps his lips, and it went well. Had two minutes until my next set, just sipping on my flask, wishing it was scotch instead of water . Time came around to get back to work. Did one rep, then two, then three... Right as I was about to lower the fifth one, POP POP POP — SHRAK; I was shot in the back. I felt it, heard it too, but I didn't hear the shooter come or go. Damn, three times, whoever it was it wanted me dead. Too bad it takes more than that to put me down.

THE END

[you can stop the song now]

Nobody shot me and I instead tore something in my upper back. Could have been the rhomboid, I'm not sure and never got radios done as my doctor said to just rest. It didn't hurt at first, but I still felt something. When the next day came around, I tried to sit up from the bed and felt a sharp pain in my right upper back. Tried to breath in deep: Yaouch. Tried to round my upper back: Yaouch. This lasted one week, and then there was only pain if I did some work at the gym. So anything loading my upper back had to be removed. In the end, even after I was healed, I haven't reintroduced deadlift into my routine. Or squats. That's when I moved away from powerlifting to only bodybuilding. I have deadlifted since, light weights, but it feels meh. I'll keep strenghtening my upper back before going back to it. Heavy squats are fine, and will be reintroduced during Operation Boobies. Will probably wait on Operation Bootie to start deadlifting again.

I started training heavy again, in March, and apart from a sort of phantom tightness, my upper back feels fine.

Conclusion

I've had a pretty successful bulk I would say, and the cut is on it's way to be successful too. There is much I have learned about the two processes, but I still have many more things to discover. I now have also learned to properly deload, and with this valuable lesson in mind, I am sure Operation Boobies will be successful. I'll change my training plan, workout smarter and avoid injuries at all cost. All hinges on the result of my first cut though, as I don't want to start bulking again if I'm still too fat. Nevertheless, I am most excited about bulking again, and changing up my training, from my cut training, which is pretty boring. As promised in the last training article, here is the link, and the password is JuicyBooty576&(()$^$@).