Hobbs' 12 week challenge

[Hobbs]

Catching up after a few busy days at work.

Week 8 / Session 2

LEGS

+

Week 8 / Session 3

CHEST + BACK

2 good workouts, lifting a bit more every time while keeping a decent form.
I'm sh*t at hanging leg raises, only manage sets of 6 -7 reps instead of the 12



+ cardio yesterday - random HIIT on treadmill and staiclimber
+ some rowing for the arm pump feel
Total: 40min

[Hobbs]

Week 8 / Session 4

UPPER BODY

This week only had 3 sessions, but was up for an extra one, so I mixed it up and tested new supersets and variations.

Superset 1
Kneeling close-grip E-Z bar curl 6 reps x 3 sets
Decline close-grip EZ-bar triceps extension 6 reps x 3 sets

Superset 2
Kneeling close-grip E-Z bar curl 10 reps x 3 sets
Close grip bench press 10 reps x 3 sets

Seated row 24 reps x 3 sets

Weighted hammer grip pull-up (12.5k) 3 reps x 3 sets

Superset 3
Cable hammer curl 10 reps x3
Diamond push-ups 50 x 3

[Hobbs]

Week 8 - ASSESSMENT

Progress with strength, but not in this cycle's priority area, shoulders.
I think my lagging areas are arms and shoulders, chest and back are ok.

As always scales say body fat seems went up as hydration is down.
Muscle weight down, but same thing, might be caused by hydration. Scales are a tricky tool

Stats

Weight 68.2kg (+0.8kg)
Body fat % 8.7 (+2.1%)
Hydration % 60.8 (-2.1%)
Muscle weight 59.3 kg (-0.7kg)

Photo




Nutrition

Adding 50g maltodextrine in post-work out shake (+200kcal).
Calorie surplus on average : +500.

High carb day, on training days, 4 days/week : 3,300 kcal (+200)
prot 25% 190g / 760 kcal
fat 20% 80g / 720 kcal
Carb 55% 450g (+50) / 1800kcal (+200)

Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcal
prot 30% 180g / 720 kcal
fat 30% 90g / 810 kcal
Carb 40% 270g / 1080kcal

[Hobbs]

Week 9 / Session 1

DELTS

Not great, performance is dropping on dips . I was actually doing better on the first week of that cycle.
Got a better form on curls though, dropped weights on shoulder superset to get better form.



Cardio yesterday - random HIIT
Bike 15mn : 30secs max efforts + 1min rest x4
Cross-trainer 15mn: 20 secs max efforts + 40 secs rest x3
Then felt lightheaded, so went outside for fresh air and finished with an easy run in the nearby park.

[Hobbs]

Week 9 / Session 2

CHEST + BACK

Same weights at last week but after trying I felt it was too early to take it up and move to 26kg dumbbell.
Hanging leg raises still not good, my wrists give up way before my abs.

[Hobbs]

Week 9 / Session 3

DELTS

Weights roughly similar but the form is improving and I can target the right muscles better.




Yesterday's cardio: 40min HIIT

Bike 20mn
Warm-up
20 sec max effort + 10 sec rest x8
2 min easy
10 sec max effort + 10 sec rest x4
2 min easy
10 sec max effort + 10 sec rest x4

Stair climber 20mn
1min 80% effort - 1 min easy, then 30sec 80% effort - 30 sec easy, all that x 5
Cool down

[Hobbs]

Week 9 / Session 4

LEGS

Weights steadily going up. Feeling light headed after the squats, not sure that's normal.
Going to google that.

[Hobbs]

Week 9 - ASSESSMENT

Completed 3 week shoulder cycle.
Going to move on to the chest cycle to complete the 12 week challenge, before going on holiday for a week.
Then I'm curious to do the leg cycle as well, before moving to something else.

Stats are roughly the same, weight a bit down in spite of the calorie increase.

Stats

Weight 68kg (-0.2kg)
Body fat % 7.3 (-1.4%)
Hydration % 62.2 (+1.4%)
Muscle weight 60 kg (+0.7kg)

Nutrition

No change

High carb day, on training days, 4 days/week : 3,300 kcal
prot 25% 190g / 760 kcal
fat 20% 80g / 720 kcal
Carb 55% 450g / 1800kcal

Medium carb day, on cardio days and rest day, 3 days/week: 2,700 kcal
prot 30% 180g / 720 kcal
fat 30% 90g / 810 kcal
Carb 40% 270g / 1080kcal

[Hobbs]

Week 10 / Session 1

CHEST

Crap session, felt I had nothing left in the tank.
Struggled to complete sets, even with lower weights than usual.

[Hobbs]

Week 10 / Session 2

LEGS

Another quite average session, low weights and knee unhappy
I find front squat hard on the wrists, not sure I'm placing/removing the bar correctly.
Need to check videos on Youtube for tips and proper from.

[Hobbs]

Week 10 / Session 3

CHEST


Not a great session, still feeling weak, and breakfast wouldn't stay down -_-'
Not feeling tired or sick other than that, maybe I've lost a bit of my mojo.

[Hobbs]

Week 10 / Session 4

ARMS

Things got better, great workout and knackered by the end.



Thurday:
Random HIIT 40mn - bike / running

Sunday:
Random HIIT 40mn - stairclimber / bike

[Hobbs]

Week 11 / Session 1

CHEST

Weights slightly up on that session.



Had my first swimming lesson in a while last night, felt great

[Hobbs]

Week 11 / Session 2

LEGS

Weights going up, still finding front squat hard on wrists. I think sumo squats holding a dumbbell work better for me.




Week 11 / Session 3

ARMS
Same weights but an extra rep for all sets.




Cardio day:
Ramdom HITT
Sprints on treadmill 15mn
Sprints on bike 15mn
Jog/walk in nearby park 20mn

[Hobbs]

Saturday:

I had signed up for a free British military fitness session in the local park where I run sometimes.
Various bodyweight exercises like lunges or squats, but all done to failure, and then a bit more
Some running in between exercises.

My legs and abs still hurt 2 days later, so it's nice kick in the arse.
They regularly organise free sessions all over the UK, defo worth a try:
https://www.britmilfit.com/

Then Sunday:

Week 11 / Session 4

CHEST



And this morning

Week 12 / Session 1

ARMS

Was supposed to go for heavier weights and long rest but I wasn't into it at all so went the other way with higher reps and low rest.