Goals & Gains Nothing to see here.

Municipal Waste

Municipal Waste

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Welcome - This is my training log. I will be updating my body stats and training goals from time to time.

Workouts will be added as they come starting today.

The purpose of this thread is to keep all my training sessions logged in one place, maybe motivate another person to go ahead with their plans and keep learning myself.

*pound information in this thread is an estimate and just for ease of reading.
*Should you find glaring programming or form mistakes or have any valid and informed critique, please feel free to share it with me!

Starting weight today: 98 KG/216 lbs (4.4.25)
Height: 187 cm/6' 2"


Training goals for the next months:
- gaining body weight up to 105 KG/232 lbs slowly
- keep gaining strength in flat barbell bench press, weighted chin-ups, weighted dips, military shoulder press, deadlifts
- increase lower body mobility
- increase grip strength and endurance
- increase rucking times (weighted marches, at least 25% bodyweight) -> goal: 35 kg/77 lbs on my back for 6.5 km/4 miles in under 60 minutes.
- do not get hurt.
 
Last edited:
Easing back into training. The virus I got was much more aggressive than I thought, so I had to rest for a whole week and was fighting diarrhea daily. Got it under control now, food is digesting almost normally, getting back into eating and upping my calories slowly back to my usual 4500-5000 daily.

BENCH PRESS (28/10/24)

WARM UP

FLAT BARBELL BENCH PRESS
60 kg/132 lbs x 3
80 kg/176 lbs x 3
100 kg/220 lbs x 3
110 kg/242 lbs x 1
110 kg/242 lbs x 1
90 kg/198 lbs: 6x8

INCLINE BARBELL BENCH PRESS (4s negative, max. explosive concentric)
60 kg/132 lbs: 6x10

PUSH UPS: Ladder of 13
13 reps -> move a few feet in a straight line -> 1 rep
12 reps -> move a few feet in a straight line -> 2 reps
11 reps -> move a few feet in a straight line -> 3 reps
.... yadda ... yadda ... yadda
1 rep -> move a few feet in a straight line -> 13 reps
DONE

JAM OF THE DAY

 
Kowboy On Sherdog said:
LFG!!!

ultimate-warrior-pumped.gif
Click to expand...
Yeeeeeee baby! Aint no stopping this train. We going until the breaks fly off!

zapataxiv said:
way to go bro
your upper back is jacked
Click to expand...

Thanks! Putting extra emphasis on shrugging weights in the top portion of the lift really makes a big difference in back hypertrophy for me. Neglected that part of the movement because I tried training as clean as I can, full range of motio but no body english at all. Always felt like throwing weights or cheating, but gotta move the big weights to get big slabs of meat on ya!
 
BACK (29/10/24)

WARM UP

WEIGHTED CHINUPS (full hang, as explosive as possible, only minor focus on negative portion of the lift)
bw+10 kg/22 lbs: 8, 6, 4 -> next week will be 10, 8, 6. If successful, the week after that will be -> bw+15 kg/33 lbs: 6, 4, 2 -> 8, 6, 4 -> 10, 8, 6 -> 20 kg/44 lbs (to give an example how I progress some lifts)

DUMBBELL ROWS
64 kg/141 lbs for 10
46 kg/101 lbs for 15
38 kg/83 lbs for AMRAP (much too light, cardio set. However a good indicator how much I can increase the weight)

(not going to write down the weights on machines as they differ anyways)

PULLOVERS

MACHINE ROW (for upper/mid back)

FACEPULLS + REAR DELT FLIES

JAM OF THE DAY

 
Municipal Waste said:
Welcome - This is my training log. I will be updating my body stats and training goals from time to time.

Workouts will be added as they come starting today.

The purpose of this thread is to keep all my training sessions logged in one place, maybe motivate another person to go ahead with their plans and keep learning myself.

*pound information in this thread is an estimate and just for ease of reading.
*Should you find glaring programming or form mistakes or have any valid and informed critique, please feel free to share it with me!

Starting weight today: 93.6 KG/207 lbs
Height: 187 cm/6' 1"
Current body composition:
View attachment 1069082View attachment 1069083

Training goals for the next months:
- gaining body weight up to 105 KG/232 lbs slowly
- keep gaining strength in flat barbell bench press, weighted chin-ups, weighted dips, military shoulder press, deadlifts
- increase lower body mobility
- increase grip strength and endurance
- increase rucking times (weighted marches, at least 25% bodyweight) -> goal: 35 kg/77 lbs on my back for 6.5 km/4 miles in under 60 minutes.
- do not get hurt.
Click to expand...

Welcome to the Logs. Looking Jacked AF, bro.

(No Homo ;))
 
KnightTemplar said:
Welcome to the Logs. Looking Jacked AF, bro.

(No Homo ;))
Click to expand...
Thanks, bro. Looking stronger than I am sadly. Lots of show muscle I gas out quick and strength is not where it should be, but I'll be closer where I want to be in a year!

---

CONDITIONING (30/10/24)

WARM UP

SINGLE LEG RDL (Added this for balance, coordination and unilateral hip/gluteus work. Doing them for the first time, balancing was the biggest issue and definitely feels like a limiting factor. Will stick with them for at least a month and see how I progress)
45 kg/100 lbs (22.5 kg per arm) for 15
35 kg/77 lbs for 12
30 kg/66 lbs for 10

BARBELL OVERHEAD CARRY
70 kg/155 lbs: 4 x 20 m/65 feet

TRAP BAR FARMER WALK
135 kg/300 lbs: 3 x 40 m/130 feet

KETTLE BELL SWINGS
28 kg/60 lbs: 8 reps, 12 s rest for 10 rounds (e.g.: I start with 6 rounds and add a round per week until I do 12 rounds. Afterwards I either reduce rest between rounds OR increase weight and reduce the rounds and work back up)

BARBELL COMPLEX (6 reps per exercise SQUAT,LUNGE,OHP,ROW,RDL. All exercises are done back to back without putting down the barbell, afterwards 20 s rest and then another round of the barbell complex. I try getting as many rounds as I can within 3 minutes. Either increase weight per week or get more rounds than last time)

JAM OF THE DAY
 
Last edited:
Municipal Waste said:
Thanks, bro. Looking stronger than I am sadly. Lots of show muscle I gas out quick and strength is not where it should be, but I'll be closer where I want to be in a year!

---

CONDITIONING (30/10/24)

WARM UP

SINGLE LEG RDL (Added this for balance, coordination and unilateral hip/gluteus work. Doing them for the first time, balancing was the biggest issue and definitely feels like a limiting factor. Will stick with them for at least a month and see how I progress)
45 kg/100 lbs (22.5 kg per arm) for 15
35 kg/77 lbs for 12
30 kg/66 lbs for 10

BARBELL OVERHEAD CARRY
70 kg/155 lbs: 4 x 20 m/65 feet

TRAP BAR FARMER WALK
135 kg/300 lbs: 3 x 40 m/130 feet

KETTLE BELL SWINGS
28 kg/60 lbs: 8 reps, 12 s rest for 10 rounds (e.g.: I start with 6 rounds and add a round per week until I do 12 rounds. Afterwards I either reduce rest between rounds OR increase weight and reduce the rounds and work back up)

BARBELL COMPLEX (6 reps per exercise SQUAT,LUNGE,OHP,ROW,RDL. All exercises are done back to back without putting down the barbell, afterwards 20 s rest and then another round of the barbell complex. I try getting as many rounds as I can within 3 minutes. Either increase weight per week or get more rounds than last time)

JAM OF THE DAY
Click to expand...


Rammstein are fucking awesome. Ich Will and Du Hast are two of my favourite songs if I need to pump myself up. :cool:
 
KnightTemplar said:
Rammstein are fucking awesome. Ich Will and Du Hast are two of my favourite songs if I need to pump myself up. :cool:
Click to expand...
Same! Also like Links, 2, 3, 4 and Sonne very much. But they have so many good songs....

//

WARM UP

SMITH MACHINE OHP
82.5 kg/180 lbs for 4
75 kg/165 lbs for 5
SS
50kg/110 lbs for 8

DIPS (plate loaded)

CLOSE BAR BENCH PRESS
72.5 kg/160 lbs: 5x8

STRAIGHT BAR TRI PUSHDOWNS

CABLE CUBAN PRESS (UNILATERAL)

CABLE Y-RAISE (UNILATERLA)

JAM OF THE DAY
 
Kowboy On Sherdog said:
The gains are calling Sherbro.
Click to expand...

Trabaho said:
187 cm is 6'2 btw
Click to expand...

Dont want to bore anyone with my excuses, but life got in the way. Death in the family and had to under go two surgeries.... Last surgery was 4 weeks and 2 days ago, but been easing back into my training against Doctor's advice, because its spring so fuck em.

Gained some weight and grew an inch. Strength has surely suffered but cant hoist any big weights for now, so we will see where the next few weeks of pump training (TUT focus, keeping the tension on the muscle at all times, no lockouts) will take me.

New pictures in a few weeks.

@Trabaho Ye.... theres only so many "good" gyms and most are not franchises. I cant be arsed to commute the extra 2 h every day so I just go to the closest gym franchise I can find.


-----
Trained back today:

Lat pull down (wide): 90 kg/198 lbs for 10, 75 kg/165 lbs for 12 SS 60 kg/132 lbs for 7 with fat gripz
Lat pull down (narrow, underhand): 75 kg/165 lbs for 10, 60 kg/132 lbs for 15 with fat gripz SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (wide grip to the chest): 70 kg/155 lbs for 10, 55 kg/121 lbs for 12 SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (narrow, bent forward, pulling deep into hips for lat engagement): 40 kg/88 lbs for 12, 35 kg/77 lbs for 12, 30 kg/66 lbs for 10
Cable pullovers: 45 kg/99 lbs for 12, 40 kg/88lbs for 10 SS 30 kg/66 lbs for 11
Cable Facepulls: 30 kg/66 lbs for 15 for 3 sets
Gittleson Shrugs: 2 sets to failure

Song of the day:
 
Municipal Waste said:
Dont want to bore anyone with my excuses, but life got in the way. Death in the family and had to under go two surgeries.... Last surgery was 4 weeks and 2 days ago, but been easing back into my training against Doctor's advice, because its spring so fuck em.

Gained some weight and grew an inch. Strength has surely suffered but cant hoist any big weights for now, so we will see where the next few weeks of pump training (TUT focus, keeping the tension on the muscle at all times, no lockouts) will take me.

New pictures in a few weeks.

@Trabaho Ye.... theres only so many "good" gyms and most are not franchises. I cant be arsed to commute the extra 2 h every day so I just go to the closest gym franchise I can find.


-----
Trained back today:

Lat pull down (wide): 90 kg/198 lbs for 10, 75 kg/165 lbs for 12 SS 60 kg/132 lbs for 7 with fat gripz
Lat pull down (narrow, underhand): 75 kg/165 lbs for 10, 60 kg/132 lbs for 15 with fat gripz SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (wide grip to the chest): 70 kg/155 lbs for 10, 55 kg/121 lbs for 12 SS 45 kg/99 lbs for 12 with fat gripz
Cable rows (narrow, bent forward, pulling deep into hips for lat engagement): 40 kg/88 lbs for 12, 35 kg/77 lbs for 12, 30 kg/66 lbs for 10
Cable pullovers: 45 kg/99 lbs for 12, 40 kg/88lbs for 10 SS 30 kg/66 lbs for 11
Cable Facepulls: 30 kg/66 lbs for 15 for 3 sets
Gittleson Shrugs: 2 sets to failure

Song of the day:
Click to expand...


I'm sorry for your loss.

Take your time getting back into training. I couldn't train for nine months, and when I got back to it. I couldn't Bench the empty bar!
 
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