Firstly, this program was a bit of a pain being 6 days but I managed to only miss one of the days over the 8 weeks. At first I thought I was overtraining a bit but then my strength gains proved otherwise.
Here are a few 1RM (one rep max) values for a my some of my exercises from week 1 to week 8.
- Bench Press 88kg to 99kg
- Deadlift 114kg to 136kg
- Squat 126kg to 140kg
Not bad hey. Over the 8 weeks I have lost 2% body fat and remained the same weight at 82kg meaning that I have gained just over 1.5kg of muscle. Since my body fat has changed my measurements aren't that impressive as with less fat they stayed pretty much the same. I gained a whopping 1/8th of an inch on my arms! But given the fact that my BF decreased 2% they have grown more than that. My chest also increased a half inch and my calves 1/4 inch.
I also supplemented this routine by cycling to and from work 5 miles every day. Something which I do regardless of program.
If you want to see my program again they are here (Phase 1) and here (Phase 2). I would probably do it again one day. It definitely requires some commitment with the amount of training but 1.6kg of muscle in 8 weeks is worth it.
I am taking a week of weights now and am just doing cardio. I am looking for a new routine so if you have a good one let me know, otherwise I'll be designing one myself which I will post sometime soon.
On the About page I mentioned that I promised myself visible abs by my 30th birthday, well
that's only 4 weeks away now so will definitely be posting my final result then so stay tuned!
-Lucas
Great results, mate. 1.5kg of solid muscle is worth it indeed. its hard earned, but alot of fun at the prospect of becoming stronger and stronger every week. im into my second week of phase 2 now and am blown away by the strength gains. wish i had the apps that you have so that i could track my progress more easily.
ReplyDeletesorry, 1.6kgs of muscle!
ReplyDeletebefore & afters pics bro?
ReplyDeletehaha yeah, I might have to take an after pic. I didn't really take a before pic. I could compare it to my pre-xmas pic where I was 79kg I guess. I'll try and do it tomorrow.
ReplyDeleteI'm so enjoying my week off but was tempted to keep going and see when my strength gains would plateau.