Steven Fatty's Journal of getting less weak using Marmite.

More hypertrophy...I don't enjoy it.

Squats at 80 kg....4 sets of 8 reps, 1 set of ten reps....60 kg, 1 sets of 12, 1 sets of 10. Hopefully that will have provided some stimulus.

Shoulder presses, 40 kg for 10 reps. 4 sets of 50 kg for reps, another 2 sets of 40 kg.

Did 4 sets on this interesting fly machine....really burned.

I hate hypertrophy, but I find it much easer to bulk then I do to gain strength.

How often and how long do you workout again Steve?

How often and how long do you workout again Steve?

I workout twice a week... and each session is about an hour. If I had more time, I'd train more frequently.

The hypertrophy is the worst trophy of all.

More of this hypertrophy stuff. I´d rather be strength training.

Dumbbell chest presses...incline X 3 sets for reps. Flat bench 3 sets for reps.

Deadlifts .. I worked up to 160 x 2. Then I did 150 x 8. 130 X 4 held for a while at top of lift for grip training.

Squats 60 kg X 20, 60 kg x 12.

Barbell rows 4 sets of 60 kg X 10 reps.

What about dystrophy?

Squats 4 sets 90 kg X 10

Shoulder dumbbell presses 4 sets with 22.5 kg dumbbells.

Pulldowns 4 sets.

I have decided to do a cut. The first cut in over ten years. If I do a hypertrophy phase, then start strength cycles, I'm going to end up seriously fat. I am already far too fat. So I am going to cut, before doing hypertrophy and then strength. Thats the plan.

Dumbbell presses. 35 kg 3 or 4 sets. Then some dumbbell flyes 20 kg...I actually really enjoyed these, not done them in over a decade I think.

Deadlifts

120 X 2
140 X 2
150 X 2
160 X 2

135 X 4 held at top for developing grip.
130 X 6 held at top for grip.

Squats

70 kg X 20

Seated row with thick bar. 4 sets.

Some hammer dumbbell curls for grip strength.

Do you reckon you've more or less hypertrophied back to where you were before your recent time off?

Good luck with the cut. I am finding it rather a lot harder to lose weight than I did even 6 years ago.

Back in 2010, as the age of 30, I went from 100KG to 74 in 26 weeks. -Looked like a starved child at the end mind you. Couldn't do that now though anyway.

Looking forward to seeing some of your cutting-related updates anyway, as we will be fighting the same battle.

When you go to comps for who knows why, enjoyment becomes bottled and opened after success. If you fail all that work is scum. You then must throw your bottle of fermented enjoyment and smash it by whipping it at the wall. I enjoy the fact that you enjoy Flys though.

How can you hate hypertrophy?

Because I like lifting heavy weights, seeing how heavy I can go for a rep or two. True hypertrophy training, is for me, a completely different thing. The principles are different. I find hypertrophy a lot easier than strength training. I can bulk up quickly and Im sure a lot of people wish they'd be able to say the same thing. But I far more enjoy strength training.

I am 33 now, I don't want to spend lots of time in the gym so that I look big...I don't care. But strength training...I love the challenge.

No mate...I haven't got back to were I was, but I've definitely bulked a bit. I have lost over half a stone over the last week doing this cut...thats a bit too quick for my liking, but Im guessing most of that will be water. Seriously though, I have been getting too fat. People keep telling me I need to slim down.

Good luck with your own cut mate, personally I don't think you need one, but its very much a personal decision.