So be sure to keep a training diary. Write down your entire program; make note of sets, reps, and weights; record your physical measurements, and take periodic photographs of your physique to keep track of your development. This way you will always know what your training program is supposed to be, and can always look back and check to see how you were training in the past and what kind of success that program brought you.

October 2024

Stats

  • Weight (fasted): Dropped from 74kg to ~66kg.🫡

  • Body Fat: Approximately 18%.

  • Squat: 90kg for a 6RM (standard).

  • Bench Press: 70kg for a 6RM.

  • Deadlift: 90kg for a 6RM (stable).

Diet

For the past 2 months, I’ve been carb cycling and focusing on fat loss, bringing my weight down from nearly 75kg to around 66kg. The process hasn’t been too challenging, and I feel good overall.

Now, I’m shifting my focus towards muscle gain.

Programs

I will continue following Jonnie Candito’s 6-Week Program while integrating exercises from the Vert Code Elite jump program.

The plan is to train for jumps and basketball in the early morning, followed by anaerobic workouts in the afternoon. (if I can get up early 🥴)

Week 0

I started the program on September 30 after a 2-week break due to travel and recovery, but quickly realized I wasn’t fully prepared for the intensity.

My muscles felt stiff, and my nutrition wasn’t adequate to support high-intensity training.

So I will take a warm-up week to ease back into the routine, gradually adjusting weights before diving into the full program.

Day 1: Lower Body

  • Exercises:

    • Squats: 4 sets at 205 lbs (92 kg) – 6, 5, 6, 5 reps.
    • Deadlifts: 2 sets at 185 lbs (83 kg) – 5, 4, 4 reps.
    • Hip Thrusts: 3 sets.

  • Notes: I expected to still squat 100 kg for 6 reps, but weight loss has affected my muscle and strength. It’ll take some time to rebuild and recover.

Day 2: Upper Body

  • Exercises:

    • Bench Press: 4 sets – 135 lbs (61 kg) for 8, 8 reps; 165 lbs (74 kg) for 5, 5 reps.
    • Barbell Row: 4 sets at 135 lbs (61 kg) – about 8 reps per set.
    • Dumbbell Overhead Press
    • Lat Pulldowns

  • Notes: I’ve noticed a decrease in power (bench press) along with my weight loss. I need to increase my carb and protein intake to match my training, as I’m feeling a bit weak.

Day 3: Lower Body

I have to admit that my strength has decreased over the past month, both in upper and lower body. I’m now only able to manage 6 reps with 205 lbs (92 kg) on squats, and 225 lbs (102 kg) is down to just 1-3 reps.

Frustrating, and might be due to changes in body weight, creatine levels, or muscle mass.

I’ve also noticed it takes longer for me to fully recover my energy after a day’s training. 😭

Week 1

Day 1: Lower Body

  • Squats:
    • 205 lbs x 6 reps
    • 205 lbs x 6 reps
    • 225 lbs x 3 reps (Trying to reach the level I was at a month ago, but I can’t - damn)
    • 205 lbs x 5 reps
    • 205 lbs x 4 reps
  • Romanian Deadlifts: 185 lbs x 6 reps for 3 sets
  • Hip Thrusts: 3 sets

Strength has definitely decreased compared to a month ago, likely due to changes in body weight. However, I feel better than last week, with improved form and increased stability.

Focus going forward is on hip mobility, which seems stiff and may be a limiting factor.

Using a training band during squats will help control knee valgus.

And more rest is needed for faster recovery.

Day 2: Upper Body (Chest)

  • Bench Press:
    • 165 lbs x 10 reps
    • 165 lbs x 8 reps
    • 175 lbs x 5 reps
    • 165 lbs x 6 reps
    • 165 lbs x 6 reps
  • Incline Hammer Press: 3 sets x 8 reps
  • Butterfly: 3 sets x 12 reps

Normally, I would include back exercises based on Candito program, but I opted for more rest today to gradually wake up my body. So, it was just a chest-focused day. Benchpress strength has dropped a little, but not too significantly. Felt good.

Day 3: Upper Body (Back/Shoulder)

  • Barbell Row:
    • 145 lbs x 10 reps
    • 145 lbs x 10 reps
    • 165 lbs x 5 reps
    • 145 lbs x 10 reps
  • High Lat Pull Down: 3 sets
  • T-Bar Row: 3 sets
  • Reverse Butterfly: 3 sets
  • Cable Lateral Raise: 3 sets

Felt good overall.

Skip Week 2

I adjusted my workout schedule to accommodate a friend’s visit, incorporating some trainings with them during this time.

Additionally, I’ve noticed my shoulder requires special attention due to popping and discomfort, and my sacroiliac joint tends to feel uncomfortable after deadlifts. I’ve scheduled physiotherapy sessions in the coming weeks to address these issues.

Week 3

Day 1: Chest/Shoulder

  • Bench Press
    • 155 lbs x 8 reps
    • 155 lbs x 8 reps
    • 175 lbs x 8 reps (partial)
    • 185 lbs x 5 reps (partial)
  • Incline Bench Press
    • 135 lbs x 8 reps
    • 135 lbs x 8 reps
    • 135 lbs x 8 reps
    • 135 lbs x 6 reps
  • Butterfly: 3 sets
  • Machine Overhead Press: 3 sets

😅 I have to admit the benchpress weight decreased a bit - 185 lbs used to be a full range benchpress, not partial. I can accept it due to my body weight change.

And I was bothered by shoulder popping for a while, but after last week’s adjustment (stretching at home probably? 🤷), it feels better. I used a slightly heavier load on the machine overhead press without any clicking sensations.

Also, since it’s winter and I don’t feel super active every day, I’ve decided not to train chest and back on the same day if the workload is too much, even though it was part of the previous cycle from the Candito program.

Day 2: Back/Shoulder

  • T-Bar Rows: 4 sets
  • Lat Pulldowns: 3 sets
  • Reverse Butterfly: 3 sets
  • Barbell Row: 3 sets
  • Single Arm Cable Side Lateral Raise: 4 sets

Initially, I couldn’t find an available barbell, so I started with other back exercises. Overall, the session felt good.

Day 3: Lower Body

  • Squat:
    • 205 lbs x 6 reps
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
    • 205 lbs x 5 reps
  • Romanian Deadlift:
    • 135 lbs x 6 reps
    • 155 lbs x 6 reps
    • 185 lbs x 5 reps (grip strength gave out)
  • High Pull: 3 sets
  • Hip Thrust: 3 sets

I noticed tightness in my left posterior chain, especially during deadlifts.

Using a belt was really helpful for both squats and deadlifts. I also find that I need support cushions when sitting or sleeping for comfort.

Day 4: Chest/Shoulder

  • Bench Press:
    • 135 lbs x 8 reps
    • 155 lbs x 8 reps
    • 175 lbs x 6 reps
    • 185 lbs x 6 reps
    • 185 lbs x 5 reps (almost partial)
  • Incline Bench Press: 3 sets
  • Butterfly: 4 sets
  • (Yesterday) Dumbbell Overhead Press: 4 supersets (30kg - 25kg - 10kg)

Overall, the chest session felt good - can’t believe I’m still around 66 kg.

I’ve been trying to increase my calorie intake, drinking a mass gainer for almost a month.

Day 5: Lower Body

  • Deadlift:
    • 215 lbs x 4 reps
    • 215 lbs x 5 reps
    • 215 lbs x 5 reps
  • Hex Bar Deadlift:
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
  • Hip Thrust: 3 sets

During deadlifts, my back and glutes still felt a bit unstable, likely due to limited hip mobility. I may need to reduce the weight and focus on refining form.

The hex bar deadlift felt manageable = it’s my first time trying it, and although it felt a bit awkward initially, it went well overall.

Week 4

Day 1: Chest

  • Bench Press:
    • 135 lbs x 8 reps
    • 155 lbs x 8 reps
    • 185 lbs x 6 reps
    • 185 lbs x 5 reps
    • 185 lbs x 4 reps (partial)
  • Incline Bench Press: 3 sets
  • Butterfly: 4 sets

Kept it pretty simple today with fewer exercises. Felt good overall, though 185 lbs remains a challenge.

Day 2: Lower Body

  • Squat:
    • 205 lbs x 8 reps
    • 225 lbs x 5 reps
    • 225 lbs x 6 reps
    • 225 lbs x 6 reps
    • 205 lbs x 5 reps
  • Hex Bar Deadlift: 3 sets, 205 lbs x 4 reps

Reduced the number of exercises for lower body as well.

Although focused on explosive power, I noticed the hex bar deadlift targets similar muscles as the squat, leaving me fatigued by the end.

Day 3: Back/Shoulder

  • T-Bar Rows: 4 sets
  • Lat Pulldowns: 4 sets
  • Reverse Butterfly: 4 sets
  • Single Arm Cable Side Lateral Raise: 4 sets

Can’t recall all the details from two days ago.

Started playing basketball in the mornings, which has left me feeling more fatigued overall. Probably need to prioritize more sleep to keep up with the added activity.

Day 4: Chest/Shoulder

  • Bench Press:
    • 135 lbs x 8 reps
    • 175 lbs x 6 reps
    • 185 lbs x 6 reps
    • 185 lbs x 5 reps
  • Incline Bench Press: 3 sets
  • Butterfly: 4 sets
  • Dumbbell Overhead Press / Seated Dumbbell Rear Delt Raise: 3 supersets (30kg - 22.5kg)

I’ve been taking a mass gainer for over two weeks, increasing my weight from 66 kg to 68 kg, despite the added intensity of basketball training.👌

To better control fat gain during bulking, I’m planning to follow a 5:2 diet approach: continuing with the mass gainer daily but cutting down most carbs on one or two rest days each week. The focus will be on maintaining sufficient protein and vitamin intake while limiting fats and carbs, rather than eliminating any food groups.

Week 5

Day 1: Lower Body

  • Squat:
    • 205 lbs x 6 reps
    • 205 lbs x 7 reps
    • 225 lbs x 5 reps
    • 205 lbs x 7 reps
  • Barbell Reverse Lunge: 3 sets
  • Hex Bar Deadlift: 205 lbs x 4 sets
  • Hip Thrust: 3 sets

I’ve felt somewhat weaker this week, likely due to poor habits, lack of sleep, and the increased intensity of basketball training last week.

Visited a physiotherapist for left hip discomfort. Decided to avoid traditional deadlifts for a while or keep them very light (more standard form), shifting focus to hex bar deadlifts. I’ll also adjust my leg exercises based on the therapist’s recommendations.

Day 2: Chest/Shoulder

  • Bench Press:
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 185 lbs x 6 reps
    • 185 lbs x 7 reps
    • 165 lbs x 5 reps
  • Incline Bench Press: 3 sets
  • Butterfly: 3 sets
  • Dumbbell Overhead Press: 3 supersets (32.5kg - 20kg)

My shoulder clicking returned😨, possibly due to insufficient warm-up.

I also had almost a 3-day break between Day 1 and Day 2 this week.

Bench press felt solid, with 185 lbs becoming more stable each session.

Week 6

Skipped the week due to a toothache and flu shot, which left me feeling weak.

Week 7

Day 1: Lower Body

  • Squat:
    • 185 lbs x 6 reps
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
  • Quarter Squat:
    • 245 lbs x 5 reps
    • 275 lbs x 5 reps
    • 295 lbs x 5 reps
  • Barbell Reverse Lunge: 3 sets
  • Standing Barbell Calf Raises: 135 lbs x 3 sets
  • Hex Bar Deadlift: 225 lbs x 4 sets

I didn’t make progress on my full squat, but I was surprised by how heavy I could go with quarter squats. They felt good and seem effective for improving explosive power.

I’ve decided to pause traditional deadlifts for now, as they don’t seem to significantly contribute to improving my jump and may aggravate my lower back unless I stick to light weights, which currently feels unproductive.

Day 2: Chest/Shoulder

  • Bench Press:
    • 165 lbs x 7 reps
    • 185 lbs x 5 reps
    • 185 lbs x 6 reps
    • 185 lbs x 5 reps
  • Incline Bench Press: 3 sets
  • Butterfly: 3 sets
  • Dumbbell Overhead Press: 3 supersets (32.5kg - 20kg)

I felt good starting out but still couldn’t break through with 185 lbs on the bench press, it continues to feel heavy.😤

Day 3: Back/Shoulder

  • Overhand Barbell Row: 165 lbs x 5 reps x 4 sets
  • Underhand Barbell Row: 135 lbs x 6 reps x 3 sets
  • Lat Pulldowns: 4 sets
  • Incline Reverse Dumbbell Fly: 3 sets
  • Single Arm Cable Side Lateral Raise: 4 sets
  • Standing Cable Reverse Fly: 3 sets

My right wrist felt slightly uncomfortable after multiple sets of barbell rows. And cable exercises provided a great feeling of engagement in my back and rear deltoids.

My left SI joint remains stiff, which might require additional mobility work or rest.

Week 8

Day 1: Chest/Shoulder

I can’t recall all the details, but it was pretty similar to last week’s Day 2 session.

I’m working on breaking through 185 lbs on the bench press (stable on 5 - 6 reps) 🤔 - but my body weight remains at 68 kg (fasted in the morning), so I might need to increase my calorie intake.

Day 2: Lower Body

  • Squat:
    • 185 lbs x 6 reps
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
    • 225 lbs x 5 reps
  • Quarter Squat:
    • 275 lbs x 6 reps
    • 275 lbs x 6 reps
  • Barbell Reverse Lunge: 3 sets
  • Standing Barbell Calf Raises: 135 lbs x 3 sets
  • Hex Bar Deadlift: 225 lbs x 5 reps x 3 sets
  • Hip Thrust: 3 sets

The 225 lbs squats felt uncomfortable and unstable, likely because of fatigue from morning basketball. I was already tired after three sets. Next time, I’ll skip basketball on leg day.

Overall, it was a solid session, and my legs were thoroughly exhausted by the end.

Also, I’ve been consistently doing glute bridges at home, which seem to be helping alleviate my lower back and SI joint discomfort. 💪

Day 3: Back/Shoulder

I can’t recall all the details, but it was quite similar to last week’s back session.

Week 9

Training paused due to wisdom tooth swelling and pain. 😩

Week 10

Decided to focus on Lower Body and Chest/Shoulder for 2 days before undergoing tooth extraction surgery. 🦷

Planning to resume training gradually next week.

Day 1: Lower Body

  • Squat:
    • 185 lbs x 6 reps
    • 225 lbs x 5 reps
    • 225 lbs x 3 reps
    • 225 lbs x 3 reps
  • Front Foot Elevated Split Squat (both feet on tiptoes): 3 sets
  • Leg Curl: 3 sets
  • Single Leg Press: 3 sets

My left knee felt uncomfortable, and I felt generally weak during squats. I might need to extend my warm-up routine or consider using knee pads for added support.

The Front Foot Elevated Split Squat exposed instability and weakness in my right ankle. I should focus on practicing this exercise more to improve balance and strength.

Day 2: Chest

  • Bench Press:
    • 155 lbs x 7 reps
    • 175 lbs x 7 reps
    • 185 lbs x 6 reps
    • 185 lbs x 6 reps
  • Incline Bench Press: 3 sets
  • Butterfly: 3 sets
  • Tricep Pushdown: 3 sets

Overall, the session felt good. Taking a short break from exercise for a few days.

My wisdom teeth extraction has almost fully healed, and with just one week left in the year, I’ve been feeling great about my basketball practice recently.

I’ve realized that my goal with squats is to improve my dunking ability, so I plan to focus more on explosive training and jump exercises. I’ll continue playing basketball daily on rest days and resume muscle training next year with a fresh training diary.

Happy 2025! 🎉🏀💪