Approved Log VitalGains Log — Learning in the Present, Gaining in the Future

[sambee38]

Definitely need to work on your sleep. That's something that needs to be through trial and error.

 

[BookerTNY]

Nice midday update.

Always interesting to read your notes.

 

[Arabian]

Awesome, with the stomach vacuuming. That definitely helps with your posture.

 

[Zyglamail]

Man, this is fantastic reading through your notes or giving some good tips as you go.

 

[Shrine]

Keep this up and you'll definitely have good results.

And John Meadows is a good dude to learn from. It's a shame. He had a heart attack.

 

[caligirl85]

John Meadows is definitely a legend and he's helped so many people, one of the few dudes that are respected

 

[zedhed]

Great job on these updates. I like how you include your notes

and you include your target reps including warm-ups.

 

[Masonic Bodybuilder]

Noticing changes in the mirror is awesome. That and when clothes start fitting differently.

 

[ballin2504]

Date: 13/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 107.1 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	61kg	9	3 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	175kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Lying Leg Curl	2	3	10	53kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Seated Calf Raises	1	3	10	80kg	9	2 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Super Set:​ Hanging Leg Raises + Plank 45s	4	12/45s			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

@VitalGains nice work man. Like the update

 

[RoySimpson]

Date: 13/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 41mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 107.1 kg

Training: Day 4: Lower Body - Ham/Glute Emphasis

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Seated Leg Curl	3	3	8	61kg	9	3 min	You want your knee in line with the hinge joint of the leg curl, push your hips down into the seat and then lock your quads in with the lap support. On 2nd set, drop the weight by 30% and do your final 8 reps.
Cybex Squat Press - High and Wide	4	3	12	175kg	10	3 min	Go as low as your body allows. Do not force the range of motion here. Dont round your lower back off the bad.
Walking Lunges - Kettle bell	2	3	10 each side	24kg	9	3 min	If you want to target the glutes more, take long strides and pitch your body forward. If you want the quads to work, take short strides and stay upright.
Lying Leg Curl	2	3	10	53kg	9	3 min	Flat back at all times, slight bend in the knee and push your hips back as the bar tracks down your legs.
Seated Calf Raises	1	3	10	80kg	9	2 min	NO bouncing out of the bottom, and then drive all the way up onto your toes.
Super Set:​ Hanging Leg Raises + Plank 45s	4	12/45s			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.

@VitalGains awesome work right here!!

 

[VitalGains]

Good workout Bru

bros These are some excellent updates on your training, you even added notes.

Great job on this much respect.

Weekend training, shows dedication.

Thanks guys, feeling fitter by the day and my mindset is changing also !

 

[VitalGains]

@VitalGains nice work man. Like the update

Nice midday update.

Always interesting to read your notes.

Awesome, with the stomach vacuuming. That definitely helps with your posture.

Man, this is fantastic reading through your notes or giving some good tips as you go.

Thank you, by having the notes when i get to the exercise it slows me down. I really try and read the notes and concertrate on the feeling im trying to achieve. Makes it easier with my progession also, if i have to stay at the same weight for a few weeks and increase rep targets to get the right feeling then so be it

 

[VitalGains]

Keep this up and you'll definitely have good results.

And John Meadows is a good dude to learn from. It's a shame. He had a heart attack.

John Meadows is definitely a legend and he's helped so many people, one of the few dudes that are respected

I have learnt so much from John Meadows exercise advice, he really was a legend. We lost a good one too early ! Every person that has interviewed him or worked with him on youtube speaks to highly of him also, he must have been a great person to work with/get to know.

 

[VitalGains]

@VitalGains nice work man. Like the update

I have learnt so much from John Meadows exercise advice, he really was a legend. We lost a good one too early ! Every person that has interviewed him or worked with him on youtube speaks to highly of him also, he must have been a great person to work with/get to know.

Thank you

 

[VitalGains]

Date: 17/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 106.1 kg

Training: Day 1: Upper body focused - Chest Emphasis

+ 1 next to reps means that each week i will increase the reps by +1,+2,+3 etc until ive done this 4 times then i increase the weight and go back to sets of 10, my way of doing double progression.

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	65kg	9	4 min
Slight Decline Machine Press	2	3	10+1	90	10	3 min
Incline Dumbbell Flys	2	3	10+1	15kg	9	3 min
Landmine Single Arm Rows	3	4	8	27.5kg	9	2 min
Assissted Pull-Ups	1	4	10	73kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8+1	65kg	9	3 min
Dumbell Lateral Raise	2	3	10+1	16kg	9	1 min
Seated Inlince Bench Curls	1	2	10+1	10g	10	1 min
Preacher Cable Curls	2	2	15/15	15/7.5kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10+1	18.kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

 

[Allupfromhere]

Smashing it bruzzy!!

 

[LevButlerov]

Date: 17/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk upon waking.
Bodyweight: 106.1 kg

Training: Day 1: Upper body focused - Chest Emphasis

+ 1 next to reps means that each week i will increase the reps by +1,+2,+3 etc until ive done this 4 times then i increase the weight and go back to sets of 10, my way of doing double progression.

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Incline Bench Press	3	3	8	65kg	9	4 min
Slight Decline Machine Press	2	3	10+1	90	10	3 min
Incline Dumbbell Flys	2	3	10+1	15kg	9	3 min
Landmine Single Arm Rows	3	4	8	27.5kg	9	2 min
Assissted Pull-Ups	1	4	10	73kg	9	3 min	Slightly wider than shoulder width, pronated grip
Hammer Strength Shoulder Press	2	3	8+1	65kg	9	3 min
Dumbell Lateral Raise	2	3	10+1	16kg	9	1 min
Seated Inlince Bench Curls	1	2	10+1	10g	10	1 min
Preacher Cable Curls	2	2	15/15	15/7.5kg	10	1 min	15 reps drop weight by 50% followed by another 15 reps
Dual Rope Triceps Extensions	2	2	10+1	18.kg	10	1 min	Lean forward, elbows pinned; drive rope down/out; squeeze hard & flex

You kept waking up? Have you gotten Valerian root into your routine? @VitalGains

+1 will be good and add +2 on some.

 

[25homes]

Good work

 

[VitalGains]

Smashing it bruzzy!!

Thanks mate

You kept waking up? Have you gotten Valerian root into your routine? @VitalGains

+1 will be good and add +2 on some.

No ive been sleeping really well. Getting up early is making me tired by the end of the day and my mind is doing alot better at turning off.

Good work

Thank you!

 

[VitalGains]

Date: 06/03/2025

Sleep Last Night: Deep Sleep | OK | Kept Waking | Poor - 8hrs 03mins
Nutrition Last 24 hrs: On Point | Could Be Better | Terrible
Cardio Today? Yes | No - 1 hr walk fasted upon waking.
Bodyweight: 106

Diet:
Nil changes eating the same meals.

Training: Day 2: Lower Body - Quad Emphasis
Continuing to see that my legs are getting stronger and stronger week by week. Im hoping ill have some beast legs by the wedding ! Calves are looking great !

Exercise	Warm-Up Sets	Working Sets	Target Reps	Load	RPE	Rest	Notes
Lying Leg Curl	3	3	8	55.5kg	9	3 min	Pin your hips into the pad, brace your abs and then focus on lifting the weight with only your hamstrings.
Belt Squat - Heal Wedge	4	3	10	137.5kg	10	4 min
V-Stance Cybex Squat Press	2	3	10	177.5kg	9	3 min
Leg Extensions	2	3	10	65kg	9	1 min	Pin your hips down and back in the seat. Note: If you want to target the top of your quad (rec fem) pull your toes back towards your shin. If you want more teardrop (VMO) point your toes.
Standing Calf Raises	1	3	10	187.5kg	9	3 min
Super Set:​ Hanging Leg Raises + Plank 45s		4	12			3 min	Stomach vaccum at bottom - Blow all your air out. Imagine you are curling your knees up to your sternum.