Gonna start tracking my progress here. Before that, A little info about myself:

Updated: 08/06/2017

Bodyweight: 95KG
Body Fat: Dont know, dont care. Cant see my abs yet.
Current macros: Protein: 30% , Carb 50% , Fat 20%
Current Caloric intake: 2100kcal
State: Cutting
My Main Lifts (90% of my One Rep Max). Training 4 times a week.

Deadlift: 405lbs
Bench Press: 255lbs
Squat: 295lbs
Overhead Press: 145lbs

Method that I'm currently on to Gain Strength:

Wendler's 5/3/1 Program + Hypertrophy
Week 1
Set 1 65%x5
Set 2 75%x5
Set 3 85%x5+

Week 2
Set 1 70%x3
Set 2 80%x3
Set 3 90%x3+

Week 3
Set 1 75%x5
Set 2 85%x3
Set 3 95%x1+

Week 4
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5


Every 4 weeks, I will try to increase my main lifts by 5-10lbs. 5lbs for Bench and Overhead Press and 10lbs for Squat and Deadlift. If the weights start to get too heavy for me then I will take 90% of my current main lifts and progress slowly again.

For the remaining exercise, I will mainly focus on Hypertrophy (60% - 75%) rep ranges (8-12 reps) and about 3-5 additional exercises.

This post has been edited by unclemike: Jan 17 2018, 11:02 AM

Day 1 (31/05/2015)

Shoulder Day & 1 Leg Exercise

Week 3

Standing Overhead Press
Set 1: 5x75lbs
Set 2: 3x85lbs
Set 3: 5x95lbs

Squat
Set 1: 5x175lbs
Set 2: 3x195lbs
Set 3: 4x225lbs

Seated Shoulder Press
Set 1: 12x12.5kg
Set 2: 10x15kg
Set 3: 10x17.5kg

One arm Lateral Raises
Set 1: 12x8kg
Set 2: 10x10kg
Set 3: 10x10kg

Reverse Fly Machine
Set 1: 12x65lbs
Set 2: 12x65lbs
Set 3: 10x75lbs
Set 4: 10x75lbs


Added a leg exercise on shoulder Day due to busy week. Hopefully this week able to fully train legs.

This post has been edited by unclemike: Jun 3 2015, 09:43 AM

Day 2 (02/06/2015)

Leg Day

Week 4

Squat
Set 1: 5x100lbs
Set 2: 5x125lbs
Set 3: 5x145lbs

Leg Press
Set 1: 20x90lbs
Set 2: 20x180lbs
Set 3: 15x250lbs
Set 4: 14x300lbs

Leg Curl
Set 1: 20x25lbs
Set 2: 15x35lbs
Set 3: 15x45lbs

Leg Extension
Set 1: 20x40lbs
Set 2: 15x50lbs
Set 3: 15x70lbs
Set 4: 15x90lbs

This post has been edited by unclemike: Jun 5 2015, 11:46 AM

Day 3 (04/06/2015)

Chest and Triceps Day

Week 4

Bench Press
Set 1: 5x95lbs
Set 2: 5x105lbs
Set 3: 5x135lbs

Incline Bench Press
Set 1: 12x65lbs
Set 2: 10x95lbs
Set 3: 8x115lbs
Set 4: 6x125lbs

Chest Flyes
Set 1: 12x25lbs
Set 2: 12x35lbs
Set 3: 10x45lbs

Close Grip Bench Press
Set 1: 12x65lbs
Set 2: 12x65lbs
Set 3: 10x85lbs

Overhead Triceps Press
Set 1: 15x40lbs
Set 2: 12x45lbs
Set 3: 12x50lbs

Trying close grip bench press for the second time and damn my triceps were toast!

Day 4 (05/06/2015)

Back and Biceps Day

Week 3

Deadlift
Set 1: 5x190lbs
Set 2: 3x215lbs
Set 3: 5x245lbs

Latt Pulldown (Medium Grip)
Set 1: 12x100lbs
Set 2: 10x120lbs
Set 3: 12x85lbs

Hammer Strength Underhand Row
Set 1: 12x100lbs
Set 2: 12x150lbs
Set 3: 10x200lbs

Close Grip Cable Row
Set 1: 12x42.5lbs
Set 2: 12x50lbs
Set 3: 10x60lbs
Set 4: 10x70lbs

EZ Bar Standing Biceps Curl
Set 1: 12x30lbs
Set 2: 12x40lbs
Set 3: 10x50lbs
Set 4: 5x70lbs

Seated Hammer Curl
Set1: 8x30lbs
Set2: 10x25lbs
Set3: 10x25lbs
Set4: 15x15lbs

Decided to skip Shoulder day yesterday due to feeling discomfort on the mid delt (left shoulder)

Day 5 (09/06/2015)

Leg Day

Week 1

Squat
Set 1: 5x165lbs
Set 2: 5x195lbs
Set 3: 6x215lbs

Leg Press
Set 1: 20x90lbs
Set 2: 20x180lbs
Set 3: 15x250lbs
Set 4: 12x360lbs

Leg Curl
Set 1: 20x25lbs
Set 2: 15x35lbs
Set 3: 25x35lbs

Leg Extension
Set 1: 15x40lbs
Set 2: 15x50lbs
Set 3: 15x70lbs
Set 4: 15x90lbs

How long does it take to finish this workout?

normally about an hour to 1 hour 15mins depending on how long I rest in between sets for my first workout (squat)

Day 6 (11/06/2015)

Chest and Triceps Day

Week 1

Bench Press
Set 1: 5x125lbs
Set 2: 5x145lbs
Set 3: 6x165lbs

Incline Bench Press
Set 1: 12x65lbs
Set 2: 12x85lbs
Set 3: 10x105lbs
Set 4: 6x125lbs

Chest Fly (machine)
Set 1: 12x80lbs
Set 2: 9x100lbs
Set 3: 10x90lbs

Close Grip Bench Press
Set 1: 12x65lbs
Set 2: 12x75lbs
Set 3: 10x95lbs

Overhead Triceps Press
Set 1: 12x35lbs
Set 2: 12x45lbs
Set 3: 10x55lbs

Day 7 (13/06/2015)

Back and Biceps Day

Week 1

Deadlift
Set 1: 5x185lbs
Set 2: 5x205lbs
Set 3: 6x225lbs

Latt Pulldown (Close Grip)
Set 1: 12x70lbs
Set 2: 10x85lbs
Set 3: 10x100lbs

Hammer Strength Underhand Row
Set 1: 12x100lbs
Set 2: 10x150lbs
Set 3: 10x200lbs

Hammer Strength Lat Pulldown (single hand)
Set 1: 12x25lbs
Set 2: 12x50lbs
Set 3: 10x75lbs
Set 4: 12x100lbs

Close Grip Cable Row
Set 1: 12x42.5lbs
Set 2: 12x50lbs
Set 3: 10x60lbs
Set 4: 10x70lbs

Machine Preacher Curl
Set 1: 5x70lbs
Set 2: 10x35lbs
Set 3: 10x35lbs

Standing Side Hammer Curl
Set1: 10x20lbs
Set2: 10x20lbs
Set3: 10x20lbs

Was suppose to be week 4 for Back which was a deload week but was feeling great hence, started off with week 1 again

Day 8 (14/06/2015)

Shoulder+Calf Day

Week 1

Standing Overhead Press
Set 1: 5x75lbs
Set 2: 3x85lbs
Set 3: 5x100lbs

Seated Calf Raises
Set 1: 20x45lbs
Set 2: 20x90lbs
Set 3: 20x90lbs

Seated Shoulder Press
Set 1: 12x15kg
Set 2: 10x17.5kg
Set 3: 8x20kg

One arm Lateral Raises
Set 1: 12x7.5kg
Set 2: 12x10kg
Set 3: 10x10kg

Reverse Fly Machine
Set 1: 12x50lbs
Set 2: 12x65lbs
Set 3: 12x80lbs
Set 4: 10x95lbs

Starting to train my calf again after so long.... damn those slow reps really burn!

This post has been edited by unclemike: Jul 3 2015, 12:10 PM

Day 9 (17/06/2015)

Leg Day

Week 2

Squat
Set 1: 3x185lbs
Set 2: 3x205lbs
Set 3: 5x225lbs

Leg Press
Set 1: 20x90lbs
Set 2: 20x180lbs
Set 3: 15x270lbs
Set 4: 15x360lbs

Leg Curl
Set 1: 15x45lbs
Set 2: 15x45lbs
Set 3: 15x55lbs

Leg Extension
Set 1: 15x60lbs
Set 2: 15x80lbs
Set 3: 15x100lbs
Set 4: 12x120lbs

Day 10 (19/06/2015)

Chest and Triceps Day

Week 2

Bench Press
Set 1: 3x135lbs
Set 2: 3x155lbs
Set 3: 5x175lbs

Hammer Strength Machine Press
Set 1: 12x50lbs
Set 2: 12x50lbs
Set 3: 10x90lbs
Set 4: 10x90lbs

Chest Flyes
Set 1: 15x60lbs
Set 2: 12x70lbs
Set 3: 12x80lbs
Set 4: 10x90lbs

Close Grip Bench Press
Set 1: 12x65lbs
Set 2: 12x95lbs
Set 3: 6x115lbs, 4x95lbs

Rope Triceps Pulldown
Set 1: 12x10lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Damn for some reason, my triceps KO'ed early after the second workout. Maybe my hand position was too narrow on the machine.

Day 11 (20/06/2015)

Back and Biceps Day

Week 2

Deadlift
Set 1: 3x185lbs
Set 2: 3x210lbs
Set 3: 5x240lbs

Latt Pulldown (Medium Grip)
Set 1: 10x90lbs
Set 2: 10x100lbs
Set 3: 10x110lbs
Set 4: 10x120lbs

Hammer Strength Overhand Row (single hand)
Set 1: 12x45lbs
Set 2: 10x70lbs
Set 3: 10x95lbs

Close Grip Cable Row
Set 1: 10x90lbs
Set 2: 10x110lbs
Set 3: 10x120lbs
Set 4: 10x130lbs

Seated Biceps Curl
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg

Standing Side Hammer Curl
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg

Day 12 (23/06/2015)

Leg Day

Week 3

Squat
Set 1: 5x195lbs
Set 2: 3x215lbs
Set 3: 3x235lbs

Leg Press
Set 1: 20x90lbs
Set 2: 20x180lbs
Set 3: 15x270lbs
Set 4: 12x320lbs

Leg Curl
Set 1: 15x45lbs
Set 2: 15x45lbs
Set 3: 15x55lbs

Leg Extension
Set 1: 12x70lbs
Set 2: 12x90lbs
Set 3: 12x110lbs
Set 4: 12x130lbs

This post has been edited by unclemike: Jun 25 2015, 05:51 PM

Decided to change my macros a little. high carbs, medium protein, low fat. aiming for 50/30/20

(25/06/2015)

Chest and Triceps Day

Week 3

Bench Press
Set 1: 5x145lbs
Set 2: 3x165lbs
Set 3: 2x185lbs
Set 4: 12x135lbs

Incline Bench Press
Set 1: 12x65lbs
Set 2: 12x95lbs
Set 3: 8x115lbs
Set 4: 6x125lbs

Chest Flyes
Set 1: 15x70lbs
Set 2: 12x90lbs
Set 3: 12x110lbs
Set 4: 10x110lbs

Close Grip Bench Press
Set 1: 12x65lbs
Set 2: 12x95lbs
Set 3: 8x105lbs

Overhead Triceps Extensions
Set 1: 12x35lbs
Set 2: 12x45lbs
Set 3: 10x55lbs

This post has been edited by unclemike: Jun 30 2015, 10:31 AM

Wow. How long have you been active this workout thing? You really can bench press that amount? Im just curious if you called yourself a beginner

Been in the gym for close to 3 years. But consistently for about a year. Been on this program since February if not mistaken and found out that this is what work best for me.

No la bro.. considering what intermediate lifters can do, I still consider myself a beginner. That amount for bench press is consider small only bro. Still not at the 225lbs. Hope to achieve that by end of this year.

27/06/15

Back and Biceps Day

Week 3

Deadlift
Set 1: 5x200lbs
Set 2: 3x225lbs
Set 3: 3x250lbs

Lat Pulldown (Medium Grip)
Set 1: 10x90lbs
Set 2: 10x110lbs
Set 3: 10x120lbs
Set 4: 10x130lbs

Seated Low Row (one Hand)
Set 1: 12x20kg
Set 2: 12x30kg
Set 3: 10x35kg
Set 4: 10x40kg

Close Grip Cable Row
Set 1: 11x100lbs
Set 2: 11x110lbs
Set 3: 10x120lbs
Set 4: 10x130lbs

Machine Preacher Curl
Set 1: 12x25lbs
Set 2: 12x30lbs
Set 3: 10x40lbs
Set 3: 10x30lbs

Standing Side Hammer Curl
Set 1: 12x10kg
Set 2: 12x10kg
Set 3: 10x10kg

This post has been edited by unclemike: Jul 3 2015, 12:09 PM

28/06/15

Shoulder Day

Week 1

Standing Overhead Press
Set 1: 5x85lbs
Set 2: 3x100lbs
Set 3: 1x115lbs

Seated Shoulder Press
Set 1: 12x15kg
Set 2: 10x17.5kg
Set 3: 6x20kg

One arm Lateral Raises
Set 1: 12x7.5kg
Set 2: 12x10kg
Set 3: 10x10kg

Reverse Fly Machine
Set 1: 12x50lbs
Set 2: 12x65lbs
Set 3: 12x80lbs
Set 4: 10x95lbs

This post has been edited by unclemike: Jul 3 2015, 12:08 PM

Damn... Been neglecting my journal here... will start updating again tomorrow

Been long enough. Changing my training to Upper Body, Lower Body Split.

02112015

Week 1: Upper Body Day

Standing Overhead Press

Set 1: 5x90lbs
Set 2: 5x105lbs
Set 3: 5x120lbs

Bench Press
Set 1: 10x135lbs
Set 2: 10x135lbs
Set 3: 10x135lbs
Set 4: 10x135lbs
Set 5: 10x135lbs

One Arm Dumbbell Rows
Set 1: 10x22.5kg
Set 2: 10x22.5kg
Set 3: 10x22.5kg
Set 4: 10x22.5kg
Set 5: 10x22.5kg

One Arm Machine Preacher Curl
Set 1: 12x20lbs
Set 2: 12x30lbs
Set 3: 12x40lbs

Triceps Pulldown
Set 1: 12x20lbs
Set 2: 12x30lbs
Set 3: 12x30lbs

Dumbbell Flyes
Set 1: 12x12.5kg
Set 2: 12x12.5kg
Set 3: 12x12.5kg

Crap gained from 94kg to 96.5kg! Need to be more serious on my Cut.

09122015

Week 1: Upper Body Day

Bench Press
Set 1: 5x155lbs
Set 2: 3x185lbs
Set 3: 1x205lbs

Shoulder Press
Set 1: 10x30lbs
Set 2: 10x35lbs
Set 3: 10x40lbs
Set 4: 10x45lbs
Set 5: 10x45lbs

Close Grip Lat Pulldown
Set 1: 10x70lbs
Set 2: 10x85lbs
Set 3: 10x100lbs
Set 4: 10x120lbs
Set 5: 10x140lbs

Dumbbell Overhead Triceps Extension
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Ez Bar Curl
Set 1: 12x40lbs
Set 2: 12x40lbs
Set 3: 12x60lbs

Shoulders feeling weak after Bench Press... decided to increase the weight slowly on each set.

This post has been edited by unclemike: Dec 10 2015, 02:26 PM

Bro Splits kinda day 16/01/2016

Bench Press
Set 1: 5x145lbs
Set 2: 5x170lbs
Set 3: 5x190lbs

Incline Dumbbell Bench Press
Set 1: 12x17.5kg
Set 2: 12x20kg
Set 3: 12x22kg
Set 4: 12x25kg

Machine Chest Fly
Set 1: 15x80lbs
Set 2: 12x80lbs
Set 3: 12x80lbs
Set 4: 12x80lbs

Close Grip Bench Press
Set 1: 12x40kg
Set 2: 12x40kg
Set 3: 12x40kg

Rope Triceps Pulldown
Set 1: 15x30lbs
Set 2: 15x30lbs
Set 3: 12x40lbs

Leg Day 17/01/2016

Starting to incorporate Back Squats again

Back Squat
Set 1: 5x185lbs
Set 2: 5x215lbs
Set 3: 5x240lbs

Front Squat
Set 1: 10x90lbs
Set 2: 10x90lbs
Set 3: 10x110lbs
Set 4: 10x110lbs

Leg Press
Set 1: 15x180lbs
Set 2: 15x180lbs
Set 3: 15x270lbs
Set 4: 15x270lbs

After This 3 exercises... I almost Died. Damn

Back Day 19/01/2016

Deadlift
Set 1: 5x225lbs
Set 2: 5x245lbs
Set 3: 5x280lbs

Close Grip Lat Pulldown
Set 1: 12x85lbs
Set 2: 12x85lbs
Set 3: 12x100lbs
Set 4: 12x100lbs

Hammer Strength Lat Machine (wide grip)
Set 1: 12x45lbs
Set 2: 12x45lbs
Set 3: 12x55lbs
Set 4: 12x55lbs

Bent Over Row
Set 1: 12x65lbs
Set 2: 12x65lbs
Set 3: 12x65lbs

Seated Cable Row
Set 1: 12x35lbs
Set 2: 12x45lbs
Set 3: 12x55lbs
Set 4: 12x60lbs

if u want to lose weight fast..do cardio more..
its ok if weight go up and down, as long it doesnt go beyond your previous weight.. its normal.. just watch the calories intake..
keep it up

Updates!

Reducing my Calories to 1900 now. I hate doing this.

Was on 2000kcal. So far no drop in strength. Hopefully can maintain this way. Will update my workout here soon.

As for now, my upper body workout is more or less the same. reducing my work volume for lower body workout. Lower body compund movements are killing my recovery.

15/03/2016

Deadlift Lower/ Upper Body whatever day?

Deadlift Week 1
Set 1: 5x230lbs
Set 2: 5x255lbs
Set 3: 5x295lbs

Leg Curl
Set 1: 12x15lbs
Set 2: 12x25lbs
Set 3: 12x25lbs
Set 4: 12x25lbs
Set 5: 12x25lbs

Shrugs
Set 1: 12x95lbs
Set 2: 12x95lbs
Set 3: 12x95lbs
Set 4: 12x95lbs
Set 5: 12x95lbs

Rear Delt Fly
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Deadlift final set 295lbs felt freaking heavy. I hate cutting at 1900kcals

This week onwards will be changing it up a little for lower body workout. For both Days, will only perform heavy Deadlifts and Squats. Will lay off any assistance movements such as leg curl, leg extension and leg press.

Decided to follow Darklight79's advice to eat at least 80% clean.

dropped my weight from 97kg to 95kg. Took me almost 5 weeks to drop 2kg... FML

No longer doing intermittent Fasting. Weight loss stalled for 3 weeks at 95kg. decided to split my meals from 2 to 3 meals.

My constant breakfast now

60g of Quaker Oats = 225kcal
2 Scoops of Synthia-6 Whey= 400kcal

Remaining source of carbs will come from rice only. easier to count calories. As for protein, either chicken breast, tofu or fish. All of the sauces that comes together with the meat will pass to my girlfriend. hahaha.

My Big Lifts seems to be maintaining despite the weight loss. Deadlifts beginning to feel heavy at 315lbs and above. Bench Press strength seems to be increasing a little. Squat seems to be having small increments. Stopped doing heavy overhead press due to left shoulder and neck pain (both feeling stiff).

Hopefully I can be at 90kg by June 2016 and 75-80kg range by May 2017.

23032016

Week 2: Upper Body Day

Bench Press
Set 1: 3x165lbs
Set 2: 3x195lbs
Set 3: 3x205lbs

Machine Shoulder Press
Set 1: 8x25lbs
Set 2: 8x25lbs
Set 3: 8x35lbs
Set 4: 8x45lbs

Hammer Strength Lat Pulldown (Single Hand)
Set 1: 10x45lbs
Set 2: 10x70lbs
Set 3: 10x70lbs
Set 4: 10x70lbs
Set 5: 10x70lbs

Hammer Curl
Set 1: 12x25lbs
Set 2: 12x25lbs
Set 3: 12x25lbs

Triceps Rope Push Downs
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

24032016: Measured myself this morning I dropped another 0.5Kg. New Weight, 94.5KG

24032016

Deadlift Week 2
Set 1: 3x250lbs
Set 2: 3x285lbs
Set 3: 3x315lbs

Leg Press
Set 1: 12x90lbs
Set 2: 12x180lbs
Set 3: 12x270lbs
Set 4: 12x270lbs

Rear Delt Fly
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

Feeling tired, exhausted from work. Couldn't do my usual training volume. Wanted to do squats but my lower back was giving out. Oh well.

28032016

Upper Body Day

Bench Press
Set 1: 10x135lbs
Set 2: 10x145lbs
Set 4: 10x145lbs
Set 5: 10x145lbs

Seated 90Degree Angle Dumbbell Shoulder Press
Set 1: 10x35lbs
Set 2: 10x35lbs
Set 3: 10x35lbs
Set 4: 7x45lbs

Machine Low Row (Single Hand)
Set 1: 10x65lbs
Set 2: 10x65lbs
Set 3: 10x65lbs
Set 4: 10x65lbs
Set 5: 10x65lbs

Standing Dumbbell Curl
Set 1: 12x25lbs
Set 2: 12x25lbs
Set 3: 12x25lbs

Lying Triceps Dumbbell Extension
Set 1: 12x20lbs
Set 2: 12x20lbs
Set 3: 12x20lbs

Tried to perform my shoulder press again using lighter weighs, using 90 degree bench and pressing narrower than my usual. seems to be fine and did not have any of the numbness feeling on my left trap and delts. Will stick to this criteria for a while and see how it goes.

Tried Lying Triceps Dumbbell Extension for the first time by going slow on the negatives. not bad.

Lower Body 29032016

Back Squat
Set 1: 3x205lbs
Set 2: 3x245lbs
Set 3: 3x275lbs

Deadlift
Set 1: 10x155lbs
Set 2: 10x155lbs
Set 3: 10x155lbs
Set 4: 10x155lbs
Set 5: 10x155lbs

Rear Delt Fly
Set 1: 12x15lbs
Set 2: 12x15lbs
Set 3: 12x15lbs

Dumbbell Shrugs
Set 1: 12x45lbs
Set 2: 12x55lbs
Set 3: 12x60lbs

Was grinding the shit of my final set of squat.... last rep, my form completely suck. I HATE CUTTING at 1800kcal....

This post has been edited by unclemike: Mar 30 2016, 10:51 AM

Failed to bench for 5 reps at 85% of 240lbs.... managed to get 4 reps only. din bother to try the 5th rep as I was struggling to get the 4th rep. I HATE CUTTING!

Deadlift: 405lbs
Bench Press: 230lbs
Squat: 285lbs
Overhead Press: 135lbs

right ankle don't feel right. probably injured. Will lay off the Squat for a while until recover

Decided to test my strength yesterday and finally:

Deadlift: 405lbs X 3reps
Bench Press: 225lbs X 2reps
Overhead Press: 135lbs X 3reps

skipped squat due to ankle injury.

Update on Type of Training:

Upper Body - Push Day

Barbell Bench Press - Wendler 531
Incline Bench Press - 4sets, 10-12reps
Machine Shoulder Press - 4sets - 10-12reps
Lateral Raise - 4sets - 12-15reps
Lat Pulldown - 5sets - 10-12reps

Upper Body - Pull Day

Standing Overhead Press: Wendler 531
Incline Bench Press - 5sets - 10reps
Close Grip Bench Press or French Press - 4sets - 8-10reps
Lat Pulldown - 4sets - 10-12reps
Cable Row - 4sets - 10-12reps
Dumbbell Row - 4sets - 8-10reps

Lower Body - Quads

Leg Press - 10sets - 12-15reps
Deadlift - 4sets - 6-8reps
Leg Extension - 5sets - 15-20reps
Rear Delts Fly - 4sets - 12-15reps
Hammer Curl - 4sets - 12reps

Lower Body - Hamstring

Deadlift - Wendler 531
Leg Press - 5sets - 15-20reps
Leg Curl - 5sets - 10-12reps
Rear Delts Fly - 4sets - 12-15reps
Concentration Curl - 4sets - 10-12reps

Dropped my stats due to neck injury. Zzzz....

90% of my current 1RM
Deadlift: 390lbs
Squat: 295lbs
Bench Press: 240lbs
Overhead Press: 140lbs

Training method still maintain. Wendler's 531 with 3 Bodybuilding style workouts for each upper/lower body day. Preferably using assistance exercises...

14092017 : Upper Body (Back), Tonight.

1. Overhead Press : 3X5, 65%, 75%, 85% of 1RM
2. Bench Press : 5X10, 65% of 1RM
3. Lat Pulldown : 4X10
4. Bend Over Row or Machine Row : 5X10
5. Reverse Fly : 4X12
6. Shrugs : 4X12-15
7. French Press : 4X12
8. Triceps Pulldown 4X12

Upper Body Back 02102017

1. Overhead Press 531
- Set 1: 47.5kg
- Set 2: 52.5kg
- Set 3: 60kg

2. Pendlay Row
- 5 Set 10 Reps: 60kg

3. Bench Press
- 5 Set 10-12 Reps: 70kg

4. Lat Pulldown (Wide)
- 4 Set 10-12 Reps: 50kg

5. Barbell Shrugs
- Set 1: 80kg
- Set 2: 100kg
- Set 3-4: 120kg

6. Rear Delts Fly
- 4 Set 15 Reps: 6.5kg

7. Triceps Pushdown
- 1 Set 100 Reps : i forgot haahaha but triceps were burning!

This post has been edited by unclemike: Oct 3 2017, 02:48 PM

Kena food poisoning.... FML cant be squatting and diarrhoea-ing at the same time....

Felt like shit today. Tired from walking and cycling half a day in Pulau Ketam

Lower Body 07102017:

Skipped Squat 531 else i would have dieded...

Leg press,
3x15 120kg

Hamstring Curl
5x15 25kg

Leg Extension
5x20 40kg

Cardio
20mins

I hate this... will do better next time.

Upper Body 09102917:

Experimenting with Dorian Yates's Philosophy of 1 max effort set.

Bench Press Deload 531:
Set 1: 5x 60kg
Set 2: 5x 60kg
Set 3: 5x 65kg
Set DY: 21x 70kg

Latt Pulldown:
Set 1: 10x 80lbs
Set 2: 10x 95lbs
Set 3: 10x 110lbs
Set DY: 20x 125lbs

Overhead Press:
Set 1: 12x Bar
Set 2: 15x Bar
Set 3: 12x 30kg
Set 4: 12x 35kg
Set DY: 15x 40kg

Incline Dumbbell Bench Press
Set 1: 12x 40lbs
Set 2: 12x 50lbs
Set 3: 12x 55lbs
Set DY: 15x 55lbs

Fully exhausted by now.

Lateral Raise:
Set 1: 15x 15lbs
Set 2: 15x 15lbs
Set 3: 15x 15lbs
Set DY: 18x 15lbs

Preacher Curl Dumbbell:
Set 1: 15x 15lbs
Set 2: 15x 20lbs
Set 3: 15x 20lbs
Set DY: 19x 20lbs

So as you get bigger and stronger and more advanced you are able to generate a lot more intensity and stress, but the ability of your body to recover from it - unless you bring anabolic steroids into the equation - hasn't changed. Therefore as you get more advanced you should be doing less volume, provided the intensity is high. - Dorian Yates.

Interesting.

This post has been edited by unclemike: Oct 9 2017, 11:07 AM

Current Stat 90% of 1RM after 4 weeks of 531:

Bench Press: 255lbs
Overhead Press: 145lbs
Deadlift: 405lbs
Squat: 305lbs

Squating slowly back to my previous strength which was 385lbs.

Routine on 17102017:

Bench Press 531 1st Week:
Set 1: 5X150lbs
Set 2: 5X175lbs
Set 3: 5X195lbs

Lat Pulldown:
Set 1: 15X80lbs
Set 2: 15X95lbs
Set 3: 15X110lbs
Set 4: 21X125lbs

Incline Bench Press:
Set 1: 15X40kg
Set 2: 15X60kg
Set 3: 12X65kg
Set 4: 18X70kg

Seated Shoulder Press:
Set 1: 20X30lbs
Set 2: 20X35lbs
Set 3: 20X40lbs
Set 4: 20X45lbs

Lateral Raise:
Set 1: 15X15lbs
Set 2: 15X15lbs
Set 3: 15X15lbs
Set 4: 15X15lbs

EZbar Curl
Set 1: 100X20kg

This post has been edited by unclemike: Oct 20 2017, 12:53 PM

23/10/2017

I have decided to go on OMAD. One Meal A Day. Probably will try to get in a large meal. Around 1500-2000kcal.

24/10/2017

So far so good. Had around 1500kcal yesterday. Did lower body workout as well. Yet to see a drop in strength

Lower Body (Squat)

Squat 531
Set 1: 5X185lbs
Set 2: 5X205lbs
Set 3: 5X235lbs

Lying Leg Curl
Set 1: 15X15kg
Set 2: 15X20kg
Set 3: 15X30kg
Set 4: 20X40kg

Unilateral Leg Press
Set 1: 15X20kg
Set 2: 15X40kg
Set 3: 15X40kg
Set 4: 20X40kg

Leg Extensions
Set 1: 15X40lbs
Set 2: 15X50lbs
Set 3: 15X60lbs
Set 4: 20X80lbs

Decided to Skip Deadlift as my hamstrings and back were very sore.

This post has been edited by unclemike: Oct 25 2017, 09:08 AM

On OMAD as well and can vouch for this. Can still easily ingest 2500 to 3000 cals if not careful lol

For how long man? any drop in strength ? Was benching 235lbs for 3 reps and man i was struggling.

Trying to eat around 2000kcal if possible. Trying to keep my fat intake under 50g but seems like not possible hahaha.

This post has been edited by unclemike: Oct 25 2017, 09:10 AM

Upper Body (Bench Press) 24102017:

Bench Press 531:
Set 1: 3X185lbs
Set 2: 3X205lbs
Set 3: 3X235lbs

Lat Pulldown:
Set 1: 15X95lbs
Set 2: 15X110lbs
Set 3: 12X125lbs
Set 4: 20X125lbs

Incline Bench Press:
Set 1: 15X40kg
Set 2: 15X40kg
Set 3: 12X60kg
Set 4: 12X60kg

Felt weak here... probably due to only ingesting around 1300kcal from OMAD. Will increase my kcal again.

Shoulder Press:
Set 1: 15X25lbs
Set 2: 15X35lbs
Set 3: 12X40lbs
Set 4: 12X45lbs

Cable Lateral Raise:
Set 1: 15X15lbs
Set 2: 15X15lbs
Set 3: 15X15lbs
Set 4: 15X15lbs

On top of feeling weak, felt like i pulled something on my left shoulder... fml...

Cable Curl:
Set 1: 100X25lbs

Since March. No strength or muscle mass drop from what I can notice at least. In fact I PRed both bench and ohp.

And as for my case I kept my fat moderately high (around 3 tablespoon of coconut oil or Olive and butter equivalent). And will have some peanut butter and occasionally 2 eggs.

Decided to opt out of OMAD for a while due to my current lifestyle.

Latest Stats:
Deadlift: 440lbs
Bench Press: 245lbs
Squat: 315lbs
Overhead Press: 145lbs

Weight: 220lbs. Not been this heavy since 2013. Decided to bulk for a while cause fuck it. Got tired of cutting and stressful working environment doesn't help at all. Only keeping track of protein intake while neglecting the rest. Now that i'm feeling like a fat fucking polar bear, I have decided to do a 16 week cut beginning this week.

Current Weight: 220lbs (As of today)
Target Weight: 185lbs-195lbs
Kcal Deficit: 2100kcal
Macros: 40%p, 30%c, 30%f

Dat strength... Hgghhhh

How tall are you may I ask? Good luck with the cutting by the way!

About 176cm. Thanks Man!

Cool! We're about the same height. You give me inspiration.

Keep going man!

Deleted

This post has been edited by DeAct: Apr 10 2024, 12:28 AM

Had 1 Hour Futsal Yesterday. The day before had Lower Body workout focusing on deadlift and hamstring. Today feeling like a potato... Thinking whether wanna go gym or not today for upper body.

Diet at the moment considering iifym or omad. The problem with OMAD its either I only eat lunch or dinner. My workouts are usually around 8pm onwards. Gah the dilemma. But I do notice when going OMAD, I tend to lose weight faster even though the calories stays more or less the same.

weighted myself this morning, 219lbs. probably just water weight. Probably update my weight weekly from today on.

Thanks man!

Did Lower Body today focusing on Squats. Week 3 of Wendler 531. Felt good, strong. Managed to Squat 120kg for 12 reps to test where I am at. Have gone a long way since my ankle injury. Will keep pushing.

Might as well make use of my current weight to retain as much strength as possible. Weighted myself today and it's at 220lbs.

A little update. been off the gym for 5 days due to traveling. Been to Bangkok with le Wife for the first time and wow there are so many things to eat! Did not count my macros at all. Weighted myself yesterday and was hovering around 223lbs... I know, on the heavy side as im only 174-176 cm. Starting my cutting program again at 2100kcal and will drop lowest at 1800-1700kcal.

Plan to cut until i reach around 190lbs and end date around Sept-Oct.

Sharing with whoever about how i eat iifym style. Do comment if im underestimating my overall calories.

Daily intake: 2100kcal
P: 150
C: 200
F: 67

Lunch today:
1.5 cup of rice = 300kcal
1 Fried Chicken half Breast with skin cause thuglife = 350kcal
1 cup of plain stir fry vege = +-100kcal
2 Fried Egg = 200kcal

Total: +- 950kcal, roughly 40P, 90C, 40F. Roughly only ya. don't flame me madafaka.

Left around 1,150kcal.

Pre Workout Meal: My Protein Cookie, 320kcal, 38P, 40C, 10F

Left around 830kcal

Post Workout Meal:

2 Scoop of MyProtein: 200kcal, 22P, 1C, 2F
4 Fried Eggs: 360Kcal, 24P, 2C, 28F
*some source of high carb, low fat food: around 250kcal*

so yea there you go.

Murdered half of a 8inch durian cake yesterday night. Grandma's birthday. Diet gone....

Whoa that guestimate of calorie & macros for mixed rice would be my guideline/ baseline going forward. Thanks bro.
But I do think you underestimated the calories there? I think for those fried items there should be more calories since more often than not they are soaked in oil, especially eggs! And have you forgotten about the silent diet killer - gravy?

Sorry if I got anything wrong, been trying to learn about guestimating without success so far. Resorted to "just eat till I store/ lose some fats then re-assess" diet.

It depends, so far i've been losing weight weekly based on the estimation. gonna maintain unless I stall. if you noticed, I din calculate for gravy cause the stir fried vege already have some clear soup like gravy there. I don't really consume curry during cutting cause hard to estimate. If cannot tahan, I will still take la but compensate by replacing fried chicken with other macro friendly protein source such as curry chicken.

Give and take man. I don't eat the same food everyday.

I see, thanks man! For a baseline I guess it wouldn't be too far from truth.

Weight Loss Journey so far (updated weekly)

18/05/2018 : 225lbs

Lower Body 16/05/2018

Hurt my left ankle from futsal earlier this week. Decided to skip squats as when lowering the weight, there is a minor sharp pain on my left ankle. FML

Change it up a little. Slower tempo during eccentric reps.

Leg Curl
Set 1: 15x 15kg
Set 2: 15x 20kg
Set 3: 15x 25kg
Set 4: 15x 30kg
Set 5: 15x 35kg
Set 6: 15x 40kg

Leg Extension
Set 1: 15x 15kg
Set 2: 15x 20kg
Set 3: 15x 25kg
Set 4: 15x 30kg
Set 5: 15x 35kg
Set 6: 15x 40kg

Leg Press
Set 1: 15x 80kg
Set 2: 15x 80kg
Set 3: 15x 120kg
Set 4: 15x 120kg
Set 5: 15x 160kg
Set 6: 15x 160kg
Set 7: 12x 200kg

Seated Calf Raise
Set 1: 15x 10kg
Set 2: 15x 10kg
Set 3: 15x 10kg
Set 4: 15x 10kg

Upper Body 19/05/2018

Bench Press
Set 1: 3x 80kg
Set 2: 3x 90kg
Set 3: 3x 97.5kg

Lat Pulldown:
Set 1-5: 10x 60kg

Alternating Incline Bench Press Dumbbell
Set 1-5: 50lbs

Alternating Behind and front of the neck Military Press
Set 1-5: 30kg

Lateral Raise (Slow Tempo)
Set 1-3: 10lbs

Superset with

Rear Delt Fly
Set 1-3: 10lbs