Hustling Hat's training log

[hustlinghat]

Today's upper body workout

Bench: 3x8 with 60kg/132lbs
doubles with 70kg/154lbs, `75kg/165lbs
singles with 78kg/ 172lbs and 80kg/176lbs

Rows: 5x12
T bar rows: 5x6
Incline Db Press: 3x10
Db Shoulder press: 3x8
Weighted pull ups: 4x8
Neutral grip pull ups: 4x MR
3x biceps
3x triceps

[hustlinghat]

Today's workout


2x8 and 1x6 with 115kg/253lbs + 1x8 with 110kg/242lbs also did singles with 125kg/275lbs and 135kg/297lbs

Sumo Deads: 1x8 + 1x9 with 105kg/231lbs + singles with 120kg/264lb, 135kg/297lbs and 145kg/319lbs

Explosive Conventional deadlifts: 6x2 with 111kg/246lb

Nothing special and the weights on squat felt heavy. Just warmed up with heavy singles and went for reps as planned with the weight planned but didn't push myself too hard.

Don't see any reason to tax my body and recovery on a workout that doesn't really matter considering I have to hit 95% for singles on all 3 lifts next week and have a boxing session later today

[anonymous2.0]

Out of curiosity what's your current height/weight? It sounds like you want to gain weight and muscle, what's your diet like?

[hustlinghat]

Out of curiosity what's your current height/weight? It sounds like you want to gain weight and muscle, what's your diet like?

Height: 5 foot 6
Weight: 124lbs

The goal is more to get to my old strength levels and also regain some of the weight lost.

My diet is currently sitting at 3k calories daily

[hustlinghat]

Todays Boxing session

Warm up
3x bag work focusing on just jabbing and moving around
3x bag work focussing on uppercuts following jab entry
4x Bag work with no specific focus.
Warm down circuit.

Nothing special today but some times it's just about showing up.

[anonymous2.0]

Height: 5 foot 6
Weight: 124lbs

The goal is more to get to my old strength levels and also regain some of the weight lost.

My diet is currently sitting at 3k calories daily

Sounds good, a guy your height, weight, and general fitness activity is around the 2300~ TDEE calorie range so eating at a 700+ surplus will help for putting weight and muscle on. Just make sure to pay attention to what your putting in your body and making sure you get the right balance of carbs, protein, and fat.

[hustlinghat]

Somewhat messed up today.
Felt sore and stiff so went to the gym to mobilise. stretch and do light squats to just open everything up.

Ended up working on my bench technique and before I knew it I was using 80kg/176lbs and it was flying up and felt good.

Considering Tuesday I have to hit 5 singles with this weight I decided to do that today so

Todays mini bench workout

5x1 with 80kg/176lbs

1x1 with 83kg/183lbs


Then went home.


No idea what I will do Tuesday for my working sets but happy to have gotten the main work done.

[hustlinghat]

Todays Workout

Woke up and felt like absolute ****. My back for some reason was tight, still have my knee niggle and now my ankles felt sore. Thank god this is my last week before a deload.

Deadlift: 5x1 with 164kg/361lbs.Didnt do any additional sets. The additional sets are to auto regulate my workouts and 164kg felt heavy and slow as ****.

Deficit deadlift: 2x1 with 130kg/287lbs

Sumo Deadlift: 1x1 with 138kg/304lbs. This felt easy as hell so went for a 150kg/330lbs attempt which didn't budge off the floor. Guess that was too much of a jump.

5xRows
4x DB rows
3x weighted pull ups
3x weighted neutral grip pull ups

6 sets of Bicep work

[hustlinghat]

Todays Bench session

Bench: 5x2 with 76kg/167 lbs. I hit my 5 singles with 95% on Saturday so instead of rehitting the same workout I decided to go for doubles. If 5x3 was with 85% and 5x1 with 95% I did doubles at 90%

Paused Bench: 1x1 with 70kg/154lbs (Ridiculously easy), 3x1 with 75kg/165lbs (Smooth as hell. Was so shocked that I thought I was cheating the 3 second pause so asked someone to count for me and tell me to press), 1x1 with 78kg/172lbs


3x pin press
3xDB Press
3xShoulder Press
3xDips
6xrolling tricep extensions

[hustlinghat]

Today's Squat workout
Squat: 5x1 with 138kg/ 304lbs and 1x1 with 143kg/315lbs (Been a long time since I got more then 140kg so happy with this)

Paused squats: 2x1 with 115kg/ 253lbs, 1x1 with 118kg/ 260lb, 2x1 with 123kg/ 271lbs
Leg curls: 5 sets of 8 reps
3xGlute Ham Raises
Decently surprised by today. Been having some mobility and knee, ankle stiffness which I'm putting down to needing a deload (next week is scheduled) and the majority of the 5 working sets moved faster then I could ever have hoped for.

Also don't think I will manage to hit the boxing gym this week because of time conflicts with therapy sessions.