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

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

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