Scrawny To Brawny - Week 6 Journal | Men's Health Magazine Australia

Scrawny To Brawny – Week 6 Journal

It’s a happy day for me because today marks 6 weeks down in my transformation – officially half way. After walking around precious and fragile after my first week of training, it’s definitely 6 weeks further than I thought I’d make it.


However earlier on in the week was a whole new kettle of fish. I ended week 5 slowly recovering from illness but with a faint glimmer of hope I’d be able to push forward. Well guess what. Three days later I was back in bed coughing my guts up feeling sick as a dog, battling tirelessly trying to plug the almighty tap otherwise known as my nose.


I don’t know what, but I’d done something to piss off some jacked up, testosterone-filled, gym junkie god. Why must he spite me?


“That’s enough,” I thought to myself. It’s time to get serious. I jumped out of bed, got dressed, ran to my car and drove to the doctors office where my rush ended, having to wait 90min to see the bloody guy. He did his thing, prescribed me some medication, and miraculously two days later I was feeling back to normal. I’m still not ruling out witchcraft.


I also started a new program at the gym this week that made it even more disappointing I started the week off ill. As mentioned in my previous blogs, I’ll be changing programs every three weeks in order to keep my body guessing. I’m not sure of the actual name of this program, but we’ll call it The 6,6,6,6,12 Program.






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As you can probably guess, how it works is you do 4 sets of 6 reps with a close to max weight, then on your last set drop the weight by 10-20% and push out 12 reps. This not only helps incredibly for building strength and size, it also improves your muscle endurance.

Despite being sick for the better part of the last three weeks, I am definitely making progress. When you hop on the scales in the morning and see you’ve lost a kilogram from the day before, it can be hard to take, especially when you’re doing everything right and putting in the effort.

In transformations like these – or anything, really – it’s important not to focus on your day-by-day progress, but by how steadily you’ve improved over a week, or two weeks, or a month. We all have bad days, but it’s important not to let them become bad weeks or bad months.

Now I’m past the half way mark of the challenge, I need to ensure these next few weeks are good ones to set myself up for the final stretch. And I know if I keep the chicken breast and sweet potato hooked to my veins, I’m gonna be alright.

6,6,6,6,12 Chest + Back Workout

Superset of 5 Rounds

Incline Chest Press Dumbebell – 6,6,6,6,12 – 90sec rest

Supported on Bench 1 Arm Row Dumbbell – 6,6,6,6,12 – 90sec rest

Superset of 4 Rounds

Flat Bench Press Mid Grip Thick Bar – 6-8 reps – 75sec rest

T-Bar Row Wide Grip – 6-8 reps – 75sec rest

Superset of 3 Rounds

Pec Dec Machine – 10-12 reps – 60sec rest

Seated Row Neutral Grip Dual Pulley – 10-12 reps – 60sec rest

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