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Pigsy's training log

Pigsy

Pigsy

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I thought I do a training log for the lead up season b October.


Stats
52yo
101kg/223lbs
177cm/5'9
12%Bf

Diet
Calories 2950, 200p, 70f, 350c

Day 1
Back/Rear Delts/Traps

Rack Pulls. 4/8. 200kg/440lbs
Wide Grip Chins. 4/AMRAP
DB Rows. 3/10. 65kg/143lbs
Reverse grip pull downs. 15/12/10/8. 70kg/154lbs,80kg/176lbs,90kg/198lbs,100kg/22lbs

Reverse pec deck. 3/12. 50kg/110kg
Rear Delt flies. 3/15. 3 sec eccentric. 17.5kg/38lbs
DB shrugs. 4/10. 60kg/132kg

All done at home gym.

- - - Updated - - -

Currantly on 200mg test E a week
 
Pic after today's workout IMG_20220129_135822_468_edit_1883564972409985.webp
 
Pigsy you are the man big shoulders and arms
 
you looking very thick nice pic
 
Pigsy said:
I thought I do a training log for the lead up season b October.


Stats
52yo
101kg/223lbs
177cm/5'9
12%Bf

Diet
Calories 2950, 200p, 70f, 350c

Day 1
Back/Rear Delts/Traps

Rack Pulls. 4/8. 200kg/440lbs
Wide Grip Chins. 4/AMRAP
DB Rows. 3/10. 65kg/143lbs
Reverse grip pull downs. 15/12/10/8. 70kg/154lbs,80kg/176lbs,90kg/198lbs,100kg/22lbs

Reverse pec deck. 3/12. 50kg/110kg
Rear Delt flies. 3/15. 3 sec eccentric. 17.5kg/38lbs
DB shrugs. 4/10. 60kg/132kg

All done at home gym.

- - - Updated - - -

Currantly on 200mg test E a week
Click to expand...

Some big numbers for a man of your size.
 
Day 2

20 minutes fasted cardio Spin Bike

Hamstrings/Glutes/Calves

Sumo Deadlifts. 4/8. 190kg/418lbs
Hipthrusts. 4/10 2 second squeeze at top. 160kg/350lbs
Bulgarian split lunge. 4/10. 30kg/66lbs
Laying Leg Curl. 3/20. 35kg/77lbs
Seated Leg Curl. 3/15. 3 second eccentric 73kg/160lbs
DB Romanian Deadlift 3/15. 40kg/88lbs
Seated Calf Raises. 4/20. 60kg/132lbs.


IMG_20211007_183321.webp
Ugly Calf pic
 
Pigsy said:
Day 2

20 minutes fasted cardio Spin Bike

Hamstrings/Glutes/Calves

Sumo Deadlifts. 4/8. 190kg/418lbs
Hipthrusts. 4/10 2 second squeeze at top. 160kg/350lbs
Bulgarian split lunge. 4/10. 30kg/66lbs
Laying Leg Curl. 3/20. 35kg/77lbs
Seated Leg Curl. 3/15. 3 second eccentric 73kg/160lbs
DB Romanian Deadlift 3/15. 40kg/88lbs
Seated Calf Raises. 4/20. 60kg/132lbs.


View attachment 13536
Ugly Calf pic
Click to expand...

Nasty (in a good way)
 
Day 3

Early start as harvesting Grapes at present.

Fasted morning cardio 20 minutes Spin Bike

Chest/Front Delts

Pause Bench Press 4/8. 140kg/308lbs
Incline DB Press. 3/12, 3 sec eccentric. 55kg/120lbs
Seated Chest Press 4/10. 120kg/264lbs
Pec Deck Flies 4/10. 65kg/143lbs
Wide Grip Dips. 3/AMRAP
Reserve Grip Barbell Front Raise. 3/12. 30kg/66lbs
Cable Rope Front Raise. 3/12. 3 second eccentric. 30kg/66lbs



IMG_20220131_154227.webp
 
Pigsy said:
Day 3

Early start as harvesting Grapes at present.

Fasted morning cardio 20 minutes Spin Bike

Chest/Front Delts

Pause Bench Press 4/8. 140kg/308lbs
Incline DB Press. 3/12, 3 sec eccentric. 55kg/120lbs
Seated Chest Press 4/10. 120kg/264lbs
Pec Deck Flies 4/10. 65kg/143lbs
Wide Grip Dips. 3/AMRAP
Reserve Grip Barbell Front Raise. 3/12. 30kg/66lbs
Cable Rope Front Raise. 3/12. 3 second eccentric. 30kg/66lbs



View attachment 13537
Click to expand...

My last pause, on my recent bench cycle, is at 120kg/264lbs (no sleeves) then the rest was singles to my max
 
Mobster said:
My last pause, on my recent bench cycle, is at 120kg/264lbs (no sleeves) then the rest was singles to my max
Click to expand...

You have very impressive numbers Mobster. Bench and over head presses has always been my strongest lifts
 
Day 4


Fasted cardio Spin Bike.

Back/Traps/Abs

Rope Straight Arm Pulldowns. 3/15. 60kg/132lbs
Trap Bar Deadlifts. 4/8. 180kg/396lbs
Bentover Barbell Rows. 4/10. 120kg/264lbs
One Arm Lat Pulldowns 4/12. 40kg/88lbs
Machine Seated Row Neutral Grip. 3/10. 91kg/200lbs
Decline Bench Situps. 3/AMRAP
Hanging Leg Raises. 3/AMRAP
Russian Twists. 3/30

Feeling good even after long days of harvesting. Will see if Calories will stay the same this weekend or we increase a little
 
your deadlift is perfect form
 
good form and good log
 
Looking strong
 
Day 5

Fasted Cardio 20 minutes Treadmill

Shoulders/Arms

Smith Machine Shoulder Press. 4/10. 120kg/264lbs
DB Lateral Raises. 3/15. 17.5kg/38lbs
Machine Lateral Raises. 3/12. 25kg/55lbs
Barbell Bicep Curls. 3/15. 45kg/98lbs
Incline Bench Hammer Curls. 3/15. 15kg/33lbs
Single Arm Preacher Curl. 3/15. 15kg/33lbs
Tricep Push Downs. 3/15. 60kg/132kg
DB Over Head Tricep Extension. 3/12. 40kg/88lb
Single Arm Tricep Kick Backs. 3/13. 25kg/55lbs


IMG_20211028_171843_edit_219175449611868.webp
 
Pigsy said:
Day 5

Fasted Cardio 20 minutes Treadmill

Shoulders/Arms

Smith Machine Shoulder Press. 4/10. 120kg/264lbs
DB Lateral Raises. 3/15. 17.5kg/38lbs
Machine Lateral Raises. 3/12. 25kg/55lbs
Barbell Bicep Curls. 3/15. 45kg/98lbs
Incline Bench Hammer Curls. 3/15. 15kg/33lbs
Single Arm Preacher Curl. 3/15. 15kg/33lbs
Tricep Push Downs. 3/15. 60kg/132kg
DB Over Head Tricep Extension. 3/12. 40kg/88lb
Single Arm Tricep Kick Backs. 3/13. 25kg/55lbs


View attachment 13540
Click to expand...

good job pig, i'm gonna copy that workout myself tomorrow to change things up. good ideas
 
Pigsy said:
Day 5

Fasted Cardio 20 minutes Treadmill

Shoulders/Arms

Smith Machine Shoulder Press. 4/10. 120kg/264lbs
DB Lateral Raises. 3/15. 17.5kg/38lbs
Machine Lateral Raises. 3/12. 25kg/55lbs
Barbell Bicep Curls. 3/15. 45kg/98lbs
Incline Bench Hammer Curls. 3/15. 15kg/33lbs
Single Arm Preacher Curl. 3/15. 15kg/33lbs
Tricep Push Downs. 3/15. 60kg/132kg
DB Over Head Tricep Extension. 3/12. 40kg/88lb
Single Arm Tricep Kick Backs. 3/13. 25kg/55lbs


View attachment 13540
Click to expand...

bro piggy yo lookin good
 
Pigsy looking strong and high rep again
 
pigsy give us more of your diet
 
Keep your log, looks exciting
 
e2 said:
pigsy give us more of your diet
Click to expand...

This is my basic diet

Meal 1

Oatmeal 100g/3.5ouce Oats Raw weight, 1 scoop Protein Powder, 1 table spoon honey
Or
Uncle Toby's Protein Plus 100g/3.5ouce dry weight with 1 cup Almond milk, 1 scoop protein powder.
Or
3 whole eggs 1/3cup egg whites with 2 slices wholemeal bread


Meal 2

150g/5.2ouce chicken breasts/fillet steak/200g fish
200g/7ouce Jasmine Rice
100g/3.5ouce leafy greens
20/0.7ouce Almonds

Meal 3

150g/5.2ouce Chicken Breast/Fillet Steak/200g Fish
200g/7ouce Jasmine Rice
100g/3.5ouce leafy greens
30g/1ouce Peanut Butter

Pre-workout Meal

1 Banana
1 small Protein Yoghurt

Meal 4
150g/5.2ouce Chicken Breast/Fillet Steak/200g Fish
200g/7ouce Jasmine Rice
1 Bulla Split Ice Cream.

My Daily shops
3000mg fish oil
1 multivitamin
4000mg Vitamin C
Creatine
L-glutemine
Taurine
 
Day 6

Fasted Cardio 20 minutes Treadmill

Legs

Adductor Machine. 4/20. 100kg/220lbs
SSB Pause Squats 4/8. 160kg/352lbs
Db walking lunges. 3/12. 30kg/66lbs
Hack Squats. 20/15/12/10/8. 50kg/110lbs, 75kg/165lbs, 100kg/220lbs, 125kg/275lbs, 150kg/330lbs
Leg press. 3/30. 180kg/396lbs
Pendulum Squat. 1 set rest 20 sec pause *4. 60kg AMRAP
Single leg extensions. 3/12. 3sec eccentric 45kg/100lbs
Standing Calf Raises. 4/20. 120kg/264lbs

Screenshot_20220203_154844_com.huawei.himovie.overseas_edit_241280055470474.webpScreenshot_20220203_154759_com.huawei.himovie.overseas_edit_241311322035053.webp
 
Pigsy said:
Day 5


Fasted Cardio 20 minutes Treadmill

Shoulders/Arms

Smith Machine Shoulder Press. 4/10. 120kg/264lbs
DB Lateral Raises. 3/15. 17.5kg/38lbs
Machine Lateral Raises. 3/12. 25kg/55lbs
Barbell Bicep Curls. 3/15. 45kg/98lbs
Incline Bench Hammer Curls. 3/15. 15kg/33lbs
Single Arm Preacher Curl. 3/15. 15kg/33lbs
Tricep Push Downs. 3/15. 60kg/132kg
DB Over Head Tricep Extension. 3/12. 40kg/88lb
Single Arm Tricep Kick Backs. 3/13. 25kg/55lbs


View attachment 13540
Click to expand...

God damn look at your hands! I’m in the trades and my hands have grown and keep growing like that too. Lunch box hands. For your age you’re a beast man good job…. actually you’re a beast regardless of age!
 
So today was rest day, my weight was steady for the week will keep food same for another 2 weeks. Once grape harvest is done will start bulk cycle and gradually increase food along the way.
Will post the planned up coming Cycle.

IMG_20220102_161532_edit_178593783106081.webp and time for some meal prep

IMG_20220118_084632.webpand pic from grape harvest
 
Pigsy said:
I thought I do a training log for the lead up season b October.


Stats
52yo
101kg/223lbs
177cm/5'9
12%Bf

Diet
Calories 2950, 200p, 70f, 350c

Day 1
Back/Rear Delts/Traps

Rack Pulls. 4/8. 200kg/440lbs
Wide Grip Chins. 4/AMRAP
DB Rows. 3/10. 65kg/143lbs
Reverse grip pull downs. 15/12/10/8. 70kg/154lbs,80kg/176lbs,90kg/198lbs,100kg/22lbs

Reverse pec deck. 3/12. 50kg/110kg
Rear Delt flies. 3/15. 3 sec eccentric. 17.5kg/38lbs
DB shrugs. 4/10. 60kg/132kg

All done at home gym.

- - - Updated - - -

Currantly on 200mg test E a week
Click to expand...

Start of week 2. Increased Rack Pulls by 10kg/22.5lbs
And used cable instead of reverse pec deck for a change up. Feeling good recovering well.

Screenshot_20220206_080658_com.huawei.himovie.overseas_edit_434685548464921.webp
 
Pigsy said:
So today was rest day, my weight was steady for the week will keep food same for another 2 weeks. Once grape harvest is done will start bulk cycle and gradually increase food along the way.
Will post the planned up coming Cycle.

View attachment 13544 and time for some meal prep

View attachment 13545and pic from grape harvest
Click to expand...

Both pics look great
 
Pigsy said:
Day 2

20 minutes fasted cardio Spin Bike

Hamstrings/Glutes/Calves

Sumo Deadlifts. 4/8. 190kg/418lbs
Hipthrusts. 4/10 2 second squeeze at top. 160kg/350lbs
Bulgarian split lunge. 4/10. 30kg/66lbs
Laying Leg Curl. 3/20. 35kg/77lbs
Seated Leg Curl. 3/15. 3 second eccentric 73kg/160lbs
DB Romanian Deadlift 3/15. 40kg/88lbs
Seated Calf Raises. 4/20. 60kg/132lbs.


View attachment 13536
Ugly Calf pic
Click to expand...

Did hamstring session add dropset on the seat leg curl. Really been push then as it a week point.IMG_20220207_180718.webp
 
#1 log on EVO, following and love the grapes
 
Pigsy is legit hardcore dude

the calf muscle is strong
 
Good results, keep going
 
Pigsy said:
Day 3

Early start as harvesting Grapes at present.

Fasted morning cardio 20 minutes Spin Bike

Chest/Front Delts

Pause Bench Press 4/8. 140kg/308lbs
Incline DB Press. 3/12, 3 sec eccentric. 55kg/120lbs
Seated Chest Press 4/10. 120kg/264lbs
Pec Deck Flies 4/10. 65kg/143lbs
Wide Grip Dips. 3/AMRAP
Reserve Grip Barbell Front Raise. 3/12. 30kg/66lbs
Cable Rope Front Raise. 3/12. 3 second eccentric. 30kg/66lbs



View attachment 13537
Click to expand...

Did chest session swapped out pec deck for incline dumbbell flies
And seated Chest Press to 10+ reps on last set.
The weather here has been extremely hot well over 100f 37c. So feeling a bit water logged from all the water I have been consuming.

Screenshot_20220208_214119.webp
 
Pigsy said:
Day 4


Fasted cardio Spin Bike.

Back/Traps/Abs

Rope Straight Arm Pulldowns. 3/15. 60kg/132lbs
Trap Bar Deadlifts. 4/8. 180kg/396lbs
Bentover Barbell Rows. 4/10. 120kg/264lbs
One Arm Lat Pulldowns 4/12. 40kg/88lbs
Machine Seated Row Neutral Grip. 3/10. 91kg/200lbs
Decline Bench Situps. 3/AMRAP
Hanging Leg Raises. 3/AMRAP
Russian Twists. 3/30

Feeling good even after long days of harvesting. Will see if Calories will stay the same this weekend or we increase a little
Click to expand...

Back session done. Recovering good after each session. Strength is good may increase either weight or reps on some of the excerises.
Screenshot_20220210_053315_com.instagram.android.webp
 
Pigsy can do a show right now and win top 3
 
Pigsy you are going strong
 
pigsy you a big boss
 
Pigsy said:
Day 5

Fasted Cardio 20 minutes Treadmill

Shoulders/Arms

Smith Machine Shoulder Press. 4/10. 120kg/264lbs
DB Lateral Raises. 3/15. 17.5kg/38lbs
Machine Lateral Raises. 3/12. 25kg/55lbs
Barbell Bicep Curls. 3/15. 45kg/98lbs
Incline Bench Hammer Curls. 3/15. 15kg/33lbs
Single Arm Preacher Curl. 3/15. 15kg/33lbs
Tricep Push Downs. 3/15. 60kg/132kg
DB Over Head Tricep Extension. 3/12. 40kg/88lb
Single Arm Tricep Kick Backs. 3/13. 25kg/55lbs


View attachment 13540
Click to expand...

Repeated this workout no changes. Got great pump could have been from all the grapes i are today 😂.

IMG_20220210_201758.webp
 
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