Here' what GTG means, the whole point is doing high frequency but low intensity so it doesn't interfere with your regular training. 2x50% for 6 days/week (good to have 1 complete rest day) will help though for faster progress you should do more sets which if why a pullup bar at home is great. If you do them at the park I'd do the ladder method to get more volume in, which for a ladder of 3 means 1 pullup, rest, 2 pullups, rest, 3 pullups. And repeat: 1 pullup, rest, 2 pullups, rest, 3 pullups. How many ladders and how many reps you do depens on how easy it is, it's important the last rep is fairly easy so if two ladders of 3 is too much to start with do 2*2 etc, increase once you get better.

Edit: For rest times rest for as long as it would take a partner to do the pullups you just did, so longer rests the more reps you do. Also note that a ladder is NOT the same as a pyramid, ie once you've done your last set the next ladder starts at 1 to help you recover better.

Thanks sir. Will give this a go

BOOM! Bench pyramid bros: 12x40kg 10x60, 5x70, 4x70, 8x60, 10x50, 10x40. Still got it. Obviously I can't really progress now that I'm cutting, but it is good that I'm not losing a lot of strength (YET...)
While shredding is ****ing hard, my belly fat is slowly but surely getting smaller, so that really motivates me in critical periods...for example when I get a late night craving for pizza or some nutella pancake. Eyes on the prize.

I must admit I cant wait for bulking season tho- this year I'm going to be a lot smarter about it than the last. I got WAAAAAY too much calories in and gained a lot of fat...and I mean a LOT of it(just check the pics on page 1). Given that my maintenance is around 2800-3000kcal/day I will take in no more than 3400-3500kcal/day for bulking w macro ratio resembling 40-40-20 P-C-F. This way the Summer shredding will be a lot easier and with some discipline it won't take till September to finish it

My reg gym is closed for 2 weeks now for renovation. I decided to do some home lifting/calisthenics/sprints/jogging until it reopens- might be even better for cutting purposes.
Meanwhile I'm dealing w a nasty headache that can be felt around my right eye and temple area. I've been to a neurologist ( IT'S NOT A TUMAAAH) and an eye specialist today- both said that everything is alright with my health and that this headache could be a migraine or has something to do with the sinus itself and if it doesn't get better just come back in 10 days...
So basically I got the medical equivalent of "I don't know what the **** it could be". Anyways I'm trying to ignore it as much as I can and just go on with lifting, playing poker and studying for my remaining two exams to be done with uni as well...needless to say this headache came the worst time possible- not that it can come in a good time, but you get what I'm trying to say...

I had similar symptoms two years ago and was also diagnosed with a migraine.
After repeated episodes it turned out it was a close-angle glaucoma the ophtalmologist hadn't been able to diagnose because the eye pressure had already been back to normal when I visited her.
Keep that in mind in case migraine medicatiln doesn't help...

First of all. Thanks!
Additionally: How long was it after your symptoms showed up? I visited her right next day (the neurologist today/ophatalm the day after it all started- Friday I think) and everything seems to be normal- also my eyesight is seemingly perfect. The headache is ongoing for several days now tho, it gets better if I put hot water on it and take some medication for headaches...everything points to migraine/something with the sinus.
But ofc if it doesn't get better in a week/10days I'm back to the docs office in no time

I only had the symptoms for a day for most of the attacks. I think I went to the ophtalmologist two or three days after the attack (was in a hospital being checked for neurological problems and as it was the weekend, they didn't have an ophtalmologist to contact).
I also had problems with my eyesight, seeing an aura around lights, which is a symptom both for migraines and acute glaucoma.
Sounds like your symptoms are different from mine. Hope you are better by now!

Thanks for the input! yea my symptoms are different and I'm feeling a bit better now. still my eyes get really tired quickly, I think I'm going to buy me a pair of Gunnar glasses for grinding and playing FIFA15.

Anyways park workout circuit:
Dips 5x10
Pull ups: 5-4-3-2-1, 1-2-3-4(bit bigger break) 1-2-3-4
chin ups: 4x4

and ofc running.

Next week I think I'm going to try out a new gym for a week. I can't help it, I miss weights too much- I think I'm addicted

This **** man...this is THE ****:


dips 5x12
pullups 7x5 (wtf right?)

+abs on the bar 5 series (10-12reps)

STILL PUMPED!!! AARRRGGGHHHHHHH

Today's sprinting session done. Gonna do some biceps/triceps in the afternoon. Next week I'm back at the newly renovated gym!! I think I'm going to be the 1st one @7am.

Btw the park in the town I live in is really beautiful and I always have such a great and calm feeling when I return home from running.
Some pics:


Also when asked for directions does anyone else have a problem with saying I don't know? I mean today I was stopped and I kind of knew where the thing they were looking for was...the emphasis is on kind of but I still pointed them to a SPECIFIC direction.

I'm mad as ****. They turned it into planet fitness...it gave an underground feel, but everything could be found that was needed to doing every body part. Now? The weight section is overcrowded when more than 2 people are there, 3 benches flat,incline, decline, dips...they have some kind of assisted dips machine which is ok if you have a reg one, but naaaaah also no T-bar row!!! NO,nooo-but let us throw in another elliptical machine and some cardio ****-yea it's full of **** like that.
The guy who works there as a personal trainer told me that they have some problems fitting in the remaining 2-3 cardio machines- they have no space left- this tells me that they did 0 measuring and went by the feel approach...like "yeah that will fit" aint nobody got time for measuring and organizing ****... aaargh
/rant

Sounds like how it was at my gym this past summer. It's one of the reasons I am speeding up my home gym plans. We also have the exact same bench set up - 1 each of flat, incline and decline and there are more than 30 people working out in the weightlifting area which is about the size of a classroom and rest of the large area available is just wasted on lines of treadmills and other machinery.

This much was still manageable by going to the gym at quiet parts of the day but the summer started a period of deteriorating quality of gym up keep, AC breakdowns in particular and questionable overall gym hygiene, which made me decide it's time to quit it.

also my gym just wastes money on **** like biometric entry at the door rather than add some better lifting equipment and do simple things right like maintaining good and clean atmosphere inside.

My main issue is that the weight section is overcrowded and you have to snipe bars, benches..oh and the squat rack is tilted, so you can't squat inside the rack because you will be lopsided due to the "carpet" thingy being uneven- so I have to squat outside the rack which is spooky ****. Anyways tomorrow I'm going to update the lifting log and my progress after the break...

Being uncomfortable doing any lift, physical or mental, will automatically reduce how much you can lift, and how well you lift it. That blows to have to squat out of the safety and confines of a rack/cage.

Yupp...it sucks ass- I'll just ask someone next time to move it a bit. It really needs to be moved a few inches to provide an even surface for squatting (I really don't want to smithmachine it up- nope, just nope)

1st some good news...they fixed the squat rack, weeeee.
My lifts are progressing as I'm finally eating more- trying to hit 1g of protein/goal body weight in lbs daily. Trying to bulk cleanly, but as the brofessor says that is like watching porn and not jerking off.
Main lift progress: Squat: 80kg, Deadlift:100kg, Bench:70kg(with spotter cause I'm a vag and afraid of death), OHP 30-40kg depending how I feel. Now these are the main lifts I'm looking to improve on, but from next week I'll try to add daily updates- I'm just not feeling it copying from my notebook to my log, but then why the **** do I have a log for...so yea, daily updates or gtfo.

Back from today's workout. Chest and back in the house...but with reduced intensity and weight- it seems like I pulled/strained my ab muscle again and it hurts like hell. It is tolerable with some ice and painkillers+sports cream but it is uncomfortable and painful throughout the day. Contemplated giving myself a few days off, but decided to go and test it out, see how much I can do without putting too much pressure on my abs and see if it heals.
All things considered the workout was ok, I didn't do many pullups tho only 4x5 as soon as I felt pain in my stomach I just stopped.
Lat pulldown 2x10x39 2x10x45 2x8x52 1x10x39
assisted back rows 3x5x73 3x10x60
underhand rows 1x30x30, 3x10x50 1x15x30

Chest:
cable crossovers- 1x20x18, 3x10x27, 1x14x23
fly machine- 2x10x45, 2x5x100, 3x10x93
dumbell flat bench- 2x14x20,2x10x22.5, 2x10x25
incline dumbell- 2x15x15, 2x10x25, 1x5x27.5, 1x15x10

Day2 of the taking it easy sessions. I feel a bit better but still not 100% so I decided to take a day off to speed up the healing process.

Shoulders and arms workout yesterday:
Standing Dumbbell press- 1x30x10, 4x10x15
Front Dumbbell raise- 1x20x8, 3x10x10, 1x10x12.5
Lateral raise- 1x15x10, 3x10x12.5
Upright row- 4x10x27ish(20kg+the bar)

Incline db curl- 1x8x15, 4x10x12.5
barbell curl-1x12x17ish(10+bar), 3x10x20+bar
preacher curl- 1x20x18, 2x8x40, 2x10x32

Skull crushers- 1x15x20, 3x10x30, 1x6x40
Tri rope pushdown- 1x10x18, 3x10x27
At this point my arms were pretty much dead so I did some 1 arm extensions with 3x10x10 each arm and called it a day.

Although I still feel some "rigidity" and slight pain in my right side, I think I can do some light squats/deadlifts today. As deadlifts are one of my favorite exercises I just can't wait to get back to them again...I do know that I have to take it slow, but I will go to the gym in a few hours and see what/how much I can do

Day3 legs-

Squats-1x15x40kg, 1x10x50kg, 2x8x70kg, 1x10x50kg
Leg extensions- 1x12x73kg, 1x10x79kg, 1x10x86kg, 1x10x93kg, 1x8x100kg
Lunges- 2x12x20kg db, 3x8x25kg

Deadlift- 1x8x70kg, 3x5x90kg, 1x10x70kg, 1x19x50kg

Went easy with deadlifts and squats, but felt good overall- seems like next week I'll be ready to challenge for the 100kg deadlift and 80kg squats again, although I have some weird pain in my right groin area after I got out the shower...no visible lump just slight pain. Might have overstretched it after my workout :/

Day4 chest-
Bench- 1x15x40, 1x10x50, 2x6x70, 1x10x60, 1x8x50, 1x14x40
Incline db press- 2x10x20, 2x8x25
Incline db fly- 1x10x12.5, 3x8x15, 1x6x12.5
Dips- 5x12
Cable cross- 1x20x18, 4x10x27

Today I'm gonna work on my turtle back...my groin still hurts- if it doesn't get any better I might go and see a doc about that in the coming days.

"groin pain" is almost always just soreness of your adductor muscle.

Properly performed squats can really engage your adductors.

Unless it is actually painful, the best way to overcome a muscle soreness issue is to actually use that muscle in the same manner that caused it to become sore in the first place.

Been to the doc's office today- after the examination he said that it might be a developing hernia...symptoms are similar, no visible bulge- gonna see him again in a month. I told him that I have no pain when I lift it usually comes after in the right groin, it started with abs tho...gonna know more in a month I guess. He said I can keep lifting if I don't feel added pain during/after...

Anyways, yesterday's back workout:

Pullups 5x5
Rowing 1x12x52, 3x8x66, 1x10x59
Underhand row 1x15x40, 1x10x50, 2x8x60, 1x10x50
1 arm rows- 1x15x20, 3x12x25, 1x6x27.5

Shoulder-bi-tri

OHP 2x15x20, 2x8x30
Lateral+front raise 4x10x12.5 (10each arm for front raise)
upright row 3x10x27
DB shrugs 5x10x30

BB curl 1x15x20, 3x10x27
Preacher curl 2x10x27, 2x10x32
Concentration curls 3x8x10
Hammer time 3x10x12.5

Tri rope 3x10x23
1 arm extensions 3x8x10
tri pushdown drop from 50-14kg 5x reps each then going up from 14-45kg 5x rep each #Idied

forearm stuff for the end

Just talked to my bro, legday on Thursday with some form vids from DLs and squats.

Pain update...feels weird but considerably less painful.