No Weights, Big Wheels (Dec 2018)

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    • #8815
      Fraser_9to5Fraser_9to5
      Keymaster

      This will be an 8 week program to add size to my legs. It only adjusts a single session of mine, which is my Thursday leg session. Here’s the article. https://www.t-nation.com/workouts/no-weights-big-wheels

      Starting measurements:

      Calves 14″
      Thighs 22″
      Bum 36 3/4″

      I only decided to do this on the morning of the 6th so my Monday leg session will change slightly after week 1. It’s called “No Weights” because the four exercises are all body-weight, and they are: Walking Lunges, Sissy Squats, Swiss Ball Hamstring Curls and Glute Raises.

      Week 1

      3 Dec

      Back Squat – 3 x 6 x 100kg
      RDL – 3 x 6 x 90kg
      DB Lunge – 3 x 8 x 20kg
      Lateral Lunge – 3 x 10 x 10kg (plate)
      Single Leg Calf Raise – 3 x 10
      Hollow Rock – 3 x 30 secs

      4 Dec

      Bench Press – 6,6,5 x 85kg
      Pull ups – 6,5,5 x 15kg
      Push Press – 6,6,5 x 60kg
      BB Row – 3 x 6 x 70kg
      EZ Curl – 3 x 6 x 31kg
      EZ French Press – 3 x 6 x 31kg
      Hanging Leg Raise – 3 x 10

      Power Ball – 5 x 8 seconds per arm
      Finger Extensions – 1 x 30

      6 Dec

      Walking Lunges – 5 x 60 per leg (2 mins rest, total 300)
      Sissy Squats – 12,14,12,9 (total 47)
      Swiss Ball HS Curls – 7,6,6,6,6,6 (total 37)
      Glute Raise – 7,9,8,6 (total 30)

      I knew the walking lunges were going to be tough as I’ve previously done a GreySkull conditioning session that involved 140 lunges per leg and that left me wrecked. It took 15 minutes before I was ready to do sissy squats and my legs were failing while walking back from doing the lunges on a nearby football pitch. Sissy squats are easier than they look and certainly deliver on hitting the quads. The glute raise was a cool exercise I’ve never done before, my calf cramped in the final set.

      Lunges are pre-determined and go up by 25 per week, which is nice in my format as it means I can do 5 x 65, 5 x 70, 5 x 75 etc. The goal of the other exercises is to beat your total each week. That won’t be hard in week 2 as I’ll have adapted really quickly to the lunges and 325 should be easier than 300 was this week. That’s why I didn’t opt for the Beginner/Intermediate lunges (50 in week 1) because I know I can adapt.

      Here’s those Glute Raises:

      7 Dec

      Incline Bench Press – 3 x 6 x 70kg
      DB Row – 3 x 7 x 35kg
      Close Grip Bench Press – 3 x 6 x 70kg
      Inverted Rows – 3 x 12
      EZ Reverse Curls – 3 x 6 x 26kg

      9 Dec

      Rowing Machine – 1000m in 3:50.6

      I was ill today and so cut my session down to a single 1km row. My legs are SO sore from Thursday’s lunges, quads in particular. It’s taken me 5 days to be able to walk down the stairs properly and my quads are still painful to the touch. It’s possible I will be starting the next leg session still sore from the previous Thursday.

    • #8833
      Fraser_9to5Fraser_9to5
      Keymaster

      Week 2 (ill)

      10 Dec

      Back Squats – 3 x 4 x 100kg
      Hip Thrusts – 3 x 6 x 70kg
      Calf Raises – 3 x 10

      11 Dec

      Bench Press – 3 x 6 x 80kg
      Pull ups – 3 x 5 x 15kg
      Push Press – 3 x 5 x 60kg
      BB Rows – 3 x 6 x 70kg

      13 Dec

      Walking Lunges – 5 x 65 per leg (3 mins rest, total 325)
      Sissy Squats – 4 x 12 (total 48)
      Swiss Ball HS Curls – 8,7,8,7,7,7 (total 44)
      Glute Raise – 12,10,9,10 (total 41)

      Much better than last week, allowed an extra minute recovery for the lunges and recovered way quicker over the next few days.

      16 Dec

      Rowing Machine – 2 x 500m in 1:53.1, 1:53.9

      Been ill most of the week which meant skipping upper body on the 14th as I had a chesty cough. Feel like I’m 1-2 days away from being better, will be training as normal from next week.

    • #9068
      Fraser_9to5Fraser_9to5
      Keymaster

      Week 3

      17 Dec

      Power Clean – 3 x 3 x 65kg
      Back Squat – 6,6,6,4 x 105kg
      Hip Thrust – 4 x 8 x 70kg
      Lateral Lunge – 2 x 10 x 10kg
      SL Calf Raise – 3 x 10 x 5kg

      18 Dec

      Bench Press – 6,6,5 x 85kg
      Pull Ups – 6,6,5 x 15kg
      BB Rows – 3 x 6 x 70kg
      EZ Curl – 3 x 6 x 33.5kg
      EZ French Press – 3 x 8 x 31kg
      Rear Delt Raise – 2 x 12 x 2.5kg
      Leg Raises – 3 x 10

      20 Dec

      Walking Lunges – 5 x 70 per leg (3 mins rest, total 350)
      Sissy Squats – 13,13,13,11 (total 50)
      Swiss Ball HS Curls – 13,7,8,7,8,7 (total 50)
      Glute Raise – 12,11,11,11 (total 45)

      21 Dec

      Incline Bench – 3 x 6 x 72.5kg
      DB Row – 9,8,7 x 35kg
      Inverted Rows – 3 x 16
      Close Grip Bench – 3 x 8 x 70kg
      EZ Reverse Curls – 3 x 8 x 26kg

      23 Dec

      Rowing Machine – 3 x 500m avg 1:52.0

      Decent week, think I could make Friday a higher volume upper body day. Felt apprehension before lunges because I know how much they suck, considering breaking it down into smaller sets but okay for now. It took around 30 mins to complete the lunges which is crazy, ~4 mins per set and 3 mins rest.

      I had been hovering around 2600kcal/day and making steady progress but I got impatient and had some 2900kcal days, all the xmas treats at my office make that easy. Need to stay strict and not let my diet go to shit just because I’m “bulking”, keep it clean!

      Below is 105kg back squat, I’m really getting in the groove now and it reminds me how much I love lifting heavy(ish) weights

    • #9110
      Fraser_9to5Fraser_9to5
      Keymaster

      24 Dec

      Back Squat – 3 x 6 x 100kg
      Hip Thrust – 3 x 8 x 75kg
      Bench Press- 3 x 6 x 80kg
      EZ Curls – 5,6,6 x 26kg

      I had to squash upper and lower body into the same workout. I was also having stock photos taken and the majority of reps involved a 1-2 second pause which made things tough.

      26 Dec

      Walking Lunges – 60,61,62,63,64,65 (375 total)
      Sissy Squats – 12,10,12,12 (46 total)
      Swiss Ball HS Curl – 11,9,9,10,10,8 (57 total)
      Glute Raise – 12,12,11,11 (46 total)

      Crummy workout done at 9pm the day before it was scheduled as the 27th involved a 7am-10pm shift at work. I tweaked my right knee in the last set of glute raises which is my fault for having an awkward angle to the bar.

      –Upper Body Pull up/Push up Challenge–

      All upper body work is in another journal called Big Back, Big Chest, Real Fast

      31 Dec

      Power Clean – 3 x 3 x 70kg
      Back Squat – 4 x 6 x 105kg
      Hip Thrust – 4 x 8 x 85kg
      Lateral Lunge – 2 x 10 x 10kg
      Calf Raises – 3 x 10 x 5kg

      3 Jan

      Walking Lunges – 8 x 50 (400 total)
      Sissy Squats – 15,11,16,9 (51 total)
      Swiss Ball HS Curl – 11,11,9,11,11,11 (64 total)
      Glute Raise – 13,11,11,12 (47 total)

      Good session, legs have this cumulative fatigue from previous weeks so it’s starting to get harder to do the first set of lunges each week.

      4 Jan

      Carb Fasted AM Walking – 40 mins

      Feel like the last few days I’ve been spilling over a bit with my calories, meaning I’ve eaten too much and I’m starting to store body fat. Wanted to get this in check so will add in walking and continue with rowing again.

      Here’s the latest set of those Glute Raises

    • #9175
      Fraser_9to5Fraser_9to5
      Keymaster

      7 Jan

      Power Clean – 3 x 3 x 75kg
      Back Squat – 4,5,5,5 x 107.5kg
      Hip Thrust – 4 x 7 x 90kg
      Lateral Lunge – 2 x 10 x 10kg
      Calf Raises – 3 x 11 x 5kg

      Sluggish today, don’t know if the heavier power cleans took it out of me but I felt drained before I started. Possible this increase in walking lunges each week means I’m never recovering, it does feel like my legs are always heavy and not fresh.

      10 Jan

      Walking Lunges – 6 x 71 (426 total)
      Sissy Squats – 14,14,10,14 (52 total)
      Swiss Ball HS Curl – 14,12,12,13,12,12 (75 total)
      Glute Raise – 12,14,12,12 (50 total)

      I even threw in a bonus lunge to make it a balanced session. Got in the groove with the other exercises but the lunges are really knackering me.

      11 Jan

      Carb Fasted AM Walking – 35 mins

      Counting down the days until this is over, really dreading 450 & 500 lunges in the next fortnight.

    • #9224
      Fraser_9to5Fraser_9to5
      Keymaster

      14 Jan

      Power Cleans – 3 x 3 x 75kg
      Back Squat – 6,6,5,5 x 107.5kg
      Hip Thrusts – 4 x 8 x 90kg
      Lateral Lunges – 2 x 10 x 10kg
      SL Calf Raises – 3 x 14 x 5kg

      Quite annoying to make such slow progress in this session, squats feel no easier each week though hip thrusts are improving which is nice. I think once I finish and let my legs fully recover I will probably jump about 5-10kg in my squats.

      17 Jan P.M.

      Walking Lunges – 5 x 60, 1 x 100 (400 total)
      Swiss Ball HS Curls – 14,16,15,12,9,14 (80 total)
      Sissy Squats – 11,12,12,14 (49 total)

      18 Jan A.M.

      Walking Lunges – 2 x 25 (50 total)
      Glute Raise – 12,12,13,14 (51 total)

      I split this session up because it was late evening and I needed to factor in food and sleep. The morning session was a nice opportunity to film my reps, though my knees felt like they were going to explode so it was quite tough to do them. Next week is the finale, 500 reps of walking lunges.

      Here’s the morning footage, which I plan to use when doing the YouTube results video.

    • #9226
      Fraser_9to5Fraser_9to5
      Keymaster

      22 Jan

      Power Clean – 3 x 3 x 75kg
      Back Squat – 6,6,6,4 x 107.5kg
      Hip Thrusts – 4 x 6 x 100kg
      Seated SL Calf Raise – 2 x 15 x 25kg
      Standing SL Calf Raise – 2 x 12 x 10kg
      Hollow Rock – 3 x 30 secs

      Good session, nice to improve hip thrusts. I pushed it in the 3rd set of squats and had nothing for the final set. Switching up calf raises to hit the soleus using a seated raise.

      23 Jan

      Bench Press – 3 x 6 x 85kg
      Pull ups – 3 x 4 x 15kg
      BB Rows – 3 x 6 x 70kg
      Leg Raises – 3 x 12

      Short and sweet, surprised that having done 3 weeks of 50 pull ups a day I struggled so much with them. I did have a week off but perhaps my body needs longer to fully recover. Making a point of including abs more often now.

      25 Jan

      Walking Lunges – 5 x 100 (3 mins)
      Sissy Squats – 13,14,12,13 (52 total)
      Swiss Ball HS Curls – 14,14,14,14,14,12 (82 total)
      Glute Raises – 14,14,13,14 (55 total)

      Wow. I took a caffeine pill to reduce perceived exertion and also made a metal playlist to get me through the lunges, and it worked well at first. The last few sets were very stop-start, doing 10 at a time and the sets were 5.5 to 7 minutes each. I’ve not been paying attention to whether I beat my totals each week in the other exercises, in fact I know I haven’t, but I give my all and stop when my technique breaks down. I do them with 2 minutes rest as longer seems excessive.

      I’m incredibly relieved to finish this, my legs feel like they’ve built up a lot of training effect and 10-14 days of rest should see the results come out. I have my before photos and measurements, so once I’m fully recovered I’ll do the after ones and post the results on my YT channel.

      Right now it felt like there should have been a middle ground between 50 reps and 300 reps, because going up to 500 reps gave me the impression I was getting diminishing returns and maybe doing 300-400 reps with a small weight would have been a better compromise. If you add up the time I was actively lunging it was around 30 solid minutes, which is crazy. I’m only 72.5kg so perhaps people with BW of 80-90kg would benefit from the greater resistance of the movement and feel like it was doing more for them. I really like the other three exercises though, and will bear them in mind when I’m writing a program for myself, as well as the fact that high rep training is an option and it doesn’t always have to be heavy sets of 3-5 for progress.

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