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##### Nutrition / Re: Reg Park's diet and nutrition

« Last post by**Jack**on

*July 25, 2022, 04:44:47 PM*»

384 grams of protein and 7,000+ calories...my goodness those are mammoth amounts.

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384 grams of protein and 7,000+ calories...my goodness those are mammoth amounts.

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DBs bench press: 8 X 9 ; 8 X 9

One db row: 12 X 9 ; 10 X 9

One db press: 7 X 7 ; 7 X 7

One db biceps curl: 8 X 7 ; 8 X 7

Std BB triceps curl: 10 X 7 ; 8 X 9

One db pullover across the bench: 12 X 7 ; 12 X 7

BB wrist curl (reverse grip): 15 X 12 ; 15 X 14

Abs work, declined bench: 15 reps

Free weight Squats: 20

Stiff leg dead lift: 15 X 10.

One db row: 12 X 9 ; 10 X 9

One db press: 7 X 7 ; 7 X 7

One db biceps curl: 8 X 7 ; 8 X 7

Std BB triceps curl: 10 X 7 ; 8 X 9

One db pullover across the bench: 12 X 7 ; 12 X 7

BB wrist curl (reverse grip): 15 X 12 ; 15 X 14

Abs work, declined bench: 15 reps

Free weight Squats: 20

Stiff leg dead lift: 15 X 10.

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DBs bench press: 12 X 7 ; 12 X 7

One db row: 12 X 7 ; 12 X 7

One db press: 7 X 7 ; 7 X 7

One db biceps curl: 8 X 7 ; 8 X 7

Std BB triceps curl: 10 X 7 ; 10 X 7

BB wrist curl (reverse grip): 15 X 12 ; 15 X 12

Abs work: 15 reps

One db row: 12 X 7 ; 12 X 7

One db press: 7 X 7 ; 7 X 7

One db biceps curl: 8 X 7 ; 8 X 7

Std BB triceps curl: 10 X 7 ; 10 X 7

BB wrist curl (reverse grip): 15 X 12 ; 15 X 12

Abs work: 15 reps

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Thank you for being here and posting again.

👍👍

👍👍

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Hello!

Today was Bench press + 2 chest exercises, 2 triceps exercises

Bench press

70kg x 5

previous time it was 70kg for 3. added 2 reps. new PR. not a PR considering i was at 110kg for a 1RM at some point.

anyway, will go for 80kg for 3 reps next time, build it up to 5 reps again.

60kg x 5

60kg x 5

60kg x 5

just some back-off volume work. all sets and reps went smooth and fast. in my last set i probably had 2 or 3 reps in reserve.

i will go for 65kg 3x5 next time.

Incline smith press

60kg x 10

60kg x 8

60kg x 7

60kg x 6

my goal rep range is 4-8 reps, got 10 reps in the first set.

increase to 65kg next time.

Cable flyes

5kg x 16

7.5kg x 14

7.5kg x 9

7.5kg x 8

i will start with 7.5kg next time. 5kg was too light, it was more of a warm up

Triceps pulldowns

20kg x 12

20kg x 9

20kg x 8

20kg/12.5kg x 7/14

last set was a drop set to 12.5kg, or rather a seth set (intensity technique by seth feroce).

i will increase to 22.5kg

One arm triceps extensions

2.5kg x 12

5kg x 10

5/2.5kg x 10/20

last set was a seth set again. like to use it for the arms as an intensity technique. works great.

i will use 5kg next time.

Tomorrow is time for Deadlifts! And some back & biceps exercises. I didn't deadlift for at least 6 months, let us see how it goes. I hope I will get at least 120kg for a triple.

Today was Bench press + 2 chest exercises, 2 triceps exercises

Bench press

70kg x 5

previous time it was 70kg for 3. added 2 reps. new PR. not a PR considering i was at 110kg for a 1RM at some point.

anyway, will go for 80kg for 3 reps next time, build it up to 5 reps again.

60kg x 5

60kg x 5

60kg x 5

just some back-off volume work. all sets and reps went smooth and fast. in my last set i probably had 2 or 3 reps in reserve.

i will go for 65kg 3x5 next time.

Incline smith press

60kg x 10

60kg x 8

60kg x 7

60kg x 6

my goal rep range is 4-8 reps, got 10 reps in the first set.

increase to 65kg next time.

Cable flyes

5kg x 16

7.5kg x 14

7.5kg x 9

7.5kg x 8

i will start with 7.5kg next time. 5kg was too light, it was more of a warm up

Triceps pulldowns

20kg x 12

20kg x 9

20kg x 8

20kg/12.5kg x 7/14

last set was a drop set to 12.5kg, or rather a seth set (intensity technique by seth feroce).

i will increase to 22.5kg

One arm triceps extensions

2.5kg x 12

5kg x 10

5/2.5kg x 10/20

last set was a seth set again. like to use it for the arms as an intensity technique. works great.

i will use 5kg next time.

Tomorrow is time for Deadlifts! And some back & biceps exercises. I didn't deadlift for at least 6 months, let us see how it goes. I hope I will get at least 120kg for a triple.

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So finally, I'm back lifting weights again. Lots of stuff has stopped me from it. This week I was very active + I will go to the gym later today to train chest and triceps.

**Monday, 16.05.2022 - Chest & biceps (home training session, very shor**t)

Floor dumbbell chest press

12,5kg x 17

12,5kg x 17

12,5kg x 14

Floor dumbbell flyes

5kg x 16

7,5kg x 7

Alternating dumbbell curls

12,5 x 3 + 7 cheated reps

10kg x 9

**Thursday, 19.05.2022 (Back training in Gym)**

Barbell rows

70kg x 8

50kg x 11

Seated unilateral rows

120kg x 7

80kg x 11

One arm dumbbell rows

30kg x 6

Lat pulldown wide grip

50kg x 9

60kg x 8

Plate-loaded pulldown

80kg x 4

60kg x 8

Cable pullovers

17.5kg x 11

17.5kg x 4

**Friday, 20.05.2022 (Shoulders & triceps)**

Plate-loaded shoulder press

60kg x 6

50kg x 9

Lateral raises

10kg x 13

14kg x 6

Rear lateral raises

6kg x 21

10kg x 11

8kg x 11

Cable lateral raises

5kg x 9

5kg x 7

2.5kg x 21

2.5kg x 17

Triceps pulldown

17.5kg x 13

20kg x 7

15kg x 11

15kg x 9

Thanks for reading! I will update later today.

Floor dumbbell chest press

12,5kg x 17

12,5kg x 17

12,5kg x 14

Floor dumbbell flyes

5kg x 16

7,5kg x 7

Alternating dumbbell curls

12,5 x 3 + 7 cheated reps

10kg x 9

Barbell rows

70kg x 8

50kg x 11

Seated unilateral rows

120kg x 7

80kg x 11

One arm dumbbell rows

30kg x 6

Lat pulldown wide grip

50kg x 9

60kg x 8

Plate-loaded pulldown

80kg x 4

60kg x 8

Cable pullovers

17.5kg x 11

17.5kg x 4

Plate-loaded shoulder press

60kg x 6

50kg x 9

Lateral raises

10kg x 13

14kg x 6

Rear lateral raises

6kg x 21

10kg x 11

8kg x 11

Cable lateral raises

5kg x 9

5kg x 7

2.5kg x 21

2.5kg x 17

Triceps pulldown

17.5kg x 13

20kg x 7

15kg x 11

15kg x 9

Thanks for reading! I will update later today.

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Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.

I have been following this page for around 1.5 years.

Height: 185cm

Weight: 116kg (weighed 10.02.2022)

Age: 20

My best lifts were:

Squat: 120kg x 1

Bench press: 110kg x 1

Deadlift: 180kg x 1

Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:17.02.2022, Wednesday

Conventional deadlift

60kg x 4

100kg x 3

120kg x 1

140kg x 1

Yates row

60kg x 8 for 5 sets

Seated unilateral rows

40kg x 15

80kg x 10

100kg x 7

100kg x 7

Curls on the cable machine

10kg x 30

17.5kg x 11

15kg x 8

10kg x 13

10kg x 12

7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.

I will post it later. Thanks for reading!

Hello, I am so pleased to you like this site! Thank you for being here.

Hi Sergio,

thanks for your answer, first of all. I think your commitment to this site and Reg Park's content in general is amazing. You have posted so much stuff here, it is so much information. I wish I saw this site when I started training because it holds so much useful information.

8

Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.

I have been following this page for around 1.5 years.

Height: 185cm

Weight: 116kg (weighed 10.02.2022)

Age: 20

My best lifts were:

Squat: 120kg x 1

Bench press: 110kg x 1

Deadlift: 180kg x 1

Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:17.02.2022, Wednesday

Conventional deadlift

60kg x 4

100kg x 3

120kg x 1

140kg x 1

Yates row

60kg x 8 for 5 sets

Seated unilateral rows

40kg x 15

80kg x 10

100kg x 7

100kg x 7

Curls on the cable machine

10kg x 30

17.5kg x 11

15kg x 8

10kg x 13

10kg x 12

7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.

I will post it later. Thanks for reading!

Hello, I am so pleased to you like this site! Thank you for being here.

9

Hello,

session from today went good. I saw some old friends at the gym so that made me happy. The actual training was okay - nothing special. I'm still trying to regain my old strength back.

**19.02.2022, Saturday**

Overhead press

Bar x 15

40kg x 11

50kg x 3

50kg x 2

40kg x 4

Lateral raises

8kg x 12

12kg x 12

14kg x 12

16kg x 7

18kg x 5 / 8kg x 14 (drop set)

Single arm cable lateral raises

2.5kg x 15

5kg x 12

7.5kg x 3 / 2.5kg x 15 (drop set)

Triceps pulldowns

15kg x 12

20kg x 11

22.5kg x 4

15kg x 10

I also wanted to do some dumbbell presses for the chest. But I liked the feeling I had in my shoulder. So I went for it.

My goal for now is to hit 70kg for 1 rep on the Overhead press again. Also 22kg for 10 on Lateral raises again.

My training will be most likely based on 3 to 4 days. One for Squats, one for Bench, one for Deadlift, one for OHP.

When I have no time or my recovery is not as I wish, I will pair them together. Such as Squat/Bench and Deadlift/OHP.

Monday will be Squats again, finally! Also some exercises for quadriceps and hamstrings. I aim for 100kg on the Squat maybe. That would be great.

session from today went good. I saw some old friends at the gym so that made me happy. The actual training was okay - nothing special. I'm still trying to regain my old strength back.

Overhead press

Bar x 15

40kg x 11

50kg x 3

50kg x 2

40kg x 4

Lateral raises

8kg x 12

12kg x 12

14kg x 12

16kg x 7

18kg x 5 / 8kg x 14 (drop set)

Single arm cable lateral raises

2.5kg x 15

5kg x 12

7.5kg x 3 / 2.5kg x 15 (drop set)

Triceps pulldowns

15kg x 12

20kg x 11

22.5kg x 4

15kg x 10

I also wanted to do some dumbbell presses for the chest. But I liked the feeling I had in my shoulder. So I went for it.

My goal for now is to hit 70kg for 1 rep on the Overhead press again. Also 22kg for 10 on Lateral raises again.

My training will be most likely based on 3 to 4 days. One for Squats, one for Bench, one for Deadlift, one for OHP.

When I have no time or my recovery is not as I wish, I will pair them together. Such as Squat/Bench and Deadlift/OHP.

Monday will be Squats again, finally! Also some exercises for quadriceps and hamstrings. I aim for 100kg on the Squat maybe. That would be great.

10

Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.

I have been following this page for around 1.5 years.

Height: 185cm

Weight: 116kg (weighed 10.02.2022)

Age: 20

My best lifts were:

Squat: 120kg x 1

Bench press: 110kg x 1

Deadlift: 180kg x 1

Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:

**17.02.2022, Wednesday**

Conventional deadlift

60kg x 4

100kg x 3

120kg x 1

140kg x 1

Yates row

60kg x 8 for 5 sets

Seated unilateral rows

40kg x 15

80kg x 10

100kg x 7

100kg x 7

Curls on the cable machine

10kg x 30

17.5kg x 11

15kg x 8

10kg x 13

10kg x 12

7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.

I will post it later. Thanks for reading!

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.

I have been following this page for around 1.5 years.

Height: 185cm

Weight: 116kg (weighed 10.02.2022)

Age: 20

My best lifts were:

Squat: 120kg x 1

Bench press: 110kg x 1

Deadlift: 180kg x 1

Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:

Conventional deadlift

60kg x 4

100kg x 3

120kg x 1

140kg x 1

Yates row

60kg x 8 for 5 sets

Seated unilateral rows

40kg x 15

80kg x 10

100kg x 7

100kg x 7

Curls on the cable machine

10kg x 30

17.5kg x 11

15kg x 8

10kg x 13

10kg x 12

7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.

I will post it later. Thanks for reading!