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Inclines started on 50 and were way too easy, ended up putting 5kgs on and will probably do the same next week.
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Really good start although starting points weren't great - after a quick warm up, the weights started flying up. Overall pretty damn weak, lots to see improve in the weeks ahead. didn't get as many hanging legs on rounds 2 and 3 but these will improve going forward to the point where I have weight between my legs.ĥ0x4, 47.5x9, 47.5x8, 47.5x8, 47.5x7, 47.5x7 Lastly Chins, first set was good, I love the feeling of flying up into the air, I didn't rest enough between sets hence the reps were inconsistent, these will be made easier in the week when I'm doing sets of 4-6 with weight on.įinally the Ab circuit, bloody hell I managed 12 hanging leg raises on the first set (had to dig very deep) then straight into decline crunches where I managed about 12 and then into the air bycycles where I got to 10 and felt like an alien was about to explode out of my chest. Up next I had to learn the close grip bench, this always looked like a lot of fun but was really gruelling once I got passed 5 reps or so, I kept adding 5kgs until form wavered around the 30kg mark. Either way I banged out 6 sets of 8-10 after. Started off with the Incline bench, ambitiously calculated warm up sets for 50kg, 6 sets of 8-10 reps was ambitious and I maybe fatigued a little, 47.5kg was more like it so I had to drop after the first set where I failed on the 5th rep. I'm going to start buy cutting down to 10% (not too fast) around 15% -ve cals.įirst session to baseline strength on a few excercises and get a feel for it. (no rest) into decline crunches to failure 4 mornings of 30min HIITĩ-12 sets per body part apart from abs which is 3x circuits I will not be training on Wednesdays instead I'll be doing BJJ and similarly not training on Saturdays. The rules are 4-6 reps, if I could make it to 7 the weight goes up. I'm going to follow this 5 day program for the forseeable future I've decided to take it seriously again starting with Bigger Leaner Stronger but also more importantly proper IIFYM calorie counting. Right so, after a lot of dicking about and laziness.