Fygle's road to mass gain

[Fygle]

Cardio day:

12 min misc ab work > 50 min biking.

[Fygle]

Weights day:

Flat bench: 5x5 (64,5kg)
+Single arm rows: 3x9 (31,5kg)

Upright rows: 3x9 (35kg)

Quad curl: 4x7 (47,5kg)
+S.L. Calve raises on edge: 3x10 (15kg backpack)

Dips: 11+9+8 (26kg backpack)
+Shrugs: 3x9 (46kg)

Gave my back some rest today. Actually, now I regret not doing lunges...I've forgotten about them

[Fygle]

Cardio day:

12 min misc ab work > 10min warmup > 20 min HIIT > 10 min steady state.

[Fygle]

Weights day:

Pullups: 7+6+5+5 (10kg backpack)
+Military press: 3x9 (40kg)

Walking front lunges single leg raise: 4x7 (35 kg)

Dips: 11+9+7 (27,5kg backpack)
+Bent row: 5x5 (55kg)

Barbell front raises: 4x7 (22,5kg)
+Quad curl: 3x9 (45kg)

Took it a little easy on the back today too.

[Fygle]

Cardio day:

12 min misc ab work > 10 min warmup > 20 min HIIT > 10 min steady state.

[Fygle]

Weights day:

Pushups: 11narrow+12mid+12wide (17,5kg backpack)
+Single arm rows: 3x10 (31,5kg)

Deads: 3x10 (97kg)

Upright rows: 3x10 (35kg)

Standing triceps extensions: 3x10 (30kg)
+Hamstring curl: 3x10 (34kg)

[Fygle]

Going back to working out 5 days a week, I'm skipping a cardio day. I've lost 2,5-3kg so enough of that, really did dislike being careful with carbs. I've experienced restless sleep every now and than, hoping a "normal" diet again will fix that. Goal now is to gain about 8kg.

[Bonnie]

Good to read, for the first while you will feel uncomfortably full when you eat the carbs, that will pass.I eat about 30 g per meal & cycle them for exercise days vs off days.Not sure if you personally would need to do that.I still continue to lose weight & now need to increase my protein & healthy fat intake, good luck !

[Fygle]

Cardio day:

12 min misc ab work > 50 min biking.

[Fygle]

Yes Bonnie I'm gonna have to find that sweet spot again where I gain, but slowly. This is more fun than taking off

[Fygle]

Weights day:

Pullups: 7+6+5+5 (10kg backpack)
+Military press: 5x5 (44kg)

Walking front lunges single leg raise: 3x10 (32,5kg)

Dips: 11+9+7 (28kg backpack)
+Bent row: 3x10 (51kg)

Barbell front raises: 4x7 (22,5kg)
+Quad curl: 5x5 (52,5kg)

[Boss Man]

Yes Bonnie I'm gonna have to find that sweet spot again where I gain, but slowly. This is more fun than taking off

The only sweet spot I've heard of is in a golf club. Great for golfers perhaps, but I don't think Golf is highly intensive on the muscles. Mild at best I'd suggest, but having barely ever played it, (was awful when I did), I can't attest as to whether Golf has considerable anabolic effects or not.

[Fygle]

I don't think I'll look good in a golfing outfit, so I think I'll pass for now...although, those cars do look fun to drive.

[Boss Man]

Yes, I agree

[Fygle]

I've been on an amazing 2 day mountain hike, pics to come!