Lazy to update edition

23/2/16
Chest day
No change. But felt good during the workout, especially the 45 degree incline db press. Can try increase to 34 kg dbs soon.

Also started adding drop set cable chest fly with the technogym machine as standard routine to wrapout the workout.

24/2/16
Back day
No change. Again, grip seems to be failing on deadlift by the 4th set at 125 kg but didn't have any issues lifting it off the ground throughout the sets. Reluctant to use mix grip. Might have to incorporate forearm strengthening workout.

Getting used to the db pullovers at 34 kg. Probably can increase to 36 kg on the next session.


Thinking on shifting to 6 days/week ppl routine. At least with this I can free up one day of the weekend (Sunday) and focus more on the legs as well. With the increased leg volume, might have to increase the caloric intake as well (currently averaging about 3800 cals per week).

For the current workout split, I'm spending about 12-13 hours per week in the gym. Looking for 12 hours total for the new 6 days split, mixing strength and hypertrophy workout.

Still planning the workouts for now and since i dont hit arms, will need to find some other workouts to do. theyre growing just fine with standard compound workouts so i see no reason to add it for the time being. Might as well use the time to focus on the main 4 body parts.

This post has been edited by axtray: Feb 24 2016, 11:22 PM

1/3/16

Back in the gym after 5 days holiday. Diet literally went down the drain. So now decided to cut. So back to the old cutting routine. Gonna cut for 4 weeks since will be on another holiday at the end of the month.

Standard chest day. Didn't change anything since making sure all the lifts remains the same (weight and intensity).

This post has been edited by axtray: Mar 1 2016, 11:11 PM

2/3/16

Damn, guess i've forgotten on how it felt like going on a strict cut. Lethargic, dizziness while lifting, you name it.

Anyway since don't really have that much time, average calories for the cut is about 2500-2700 (a bit of cushion just in case).

Anyway backday, and still felt pretty strong (aside from being abit absent minded).

Still have to work on the grip strength for the deadlift. All other lifts remained the same



3/3/16

Legs and shoulder

Legs - decided not to go all out since the lower back was still sore as hell thanks to yesterday's deadlift session. did 85 kg x 10 sets (doesn't include warmup and drop sets)

Shoulders - surprisingly despite the back feeling like shit, managed to improve upright rows from 45 ->47.5 kg and rear delt flies, 26 -> 28 kg (actually didn't realize it was 28 kg dbs until halfway into the sets).

This post has been edited by axtray: Mar 3 2016, 09:34 PM

deleted - double post thanks to the flood control

This post has been edited by axtray: Mar 3 2016, 09:32 PM

5/1/16

Legs and shoulder

Lower back recovered abit. But the hamstring and groin was sore as hell. Again didn't go pass 85 kg. Did 10 sets of 5 (not including warm ups and drop set).

Shoulders, felt pretty strong throughout the workout. Though while doing the upright rows, had some static feel on my biceps. I'm guessing the current training volume is too much while on cut.

Thankfully still managed to push the 32 kg dbs for the seated shoulder press after not doing it for while. as usual doing it as my last workout for the day after squats ohps etc and it was hell. didn't manage to do the usual 5x5 (and wasn't planning to push thru it as well fearing might Snape something along the way).

Kinda missing bulking now..

This post has been edited by axtray: Mar 6 2016, 10:51 PM

6/3/16

Chest and back

The 30 degree incline with 34 kg dbs was a nightmare. But the 45 degree 32kg felt pretty easy. No change for the db flies.

Though while doing the barbell benchpress (70kg) 5x5 to wrapout the chest workout, was trying to hit 6 reps for the last set and actually failed. Weirdly was going strong on the 5th rep but somehow when trying for the 6th, the strength just somehow disappeared while already halfway thru the push. Had to do the roll of shame..


Deadlift, felt good with the 125 and 105 (both 5x5). Weirldly the grip issue was no more.

Had some scary moment during the db pullover (34kg). Again, The strength literally just got sucked out and db nearly fell on my face..

Damn, really reluctant to reduce the training volume (which means will have to reduce the caloric intake).

8/3/16

Chest Day

Normal routine. as usual, the 30 degree incline at 34 kg was challenging. could be the technique, or getting weaker (hope not).

didn't do the AMQRAP on the technogym chest cable machine. was too busted after the barbell bench press.

9/3/16

Back day

totally no energy for deadlift, despite being the first workout. had to split the last set as well since ran out of gas by the 3rd rep.

the rest went pretty good though, weirdly.

10/3/16

Legs and shoulders

Squats, upped to 90 kg 5x5 and 80 kg 5x5. and felt pretty easy as well. surprisingly the lower back wasn't sore despite the deadlift felt like a total grind yesterday.

Shoulders, dropped the BTN. the rest remained the same. though really had to grind for the 32 kg db seated shoulder press to wrap out the workout. totally ran out of gas.

This post has been edited by axtray: Mar 10 2016, 07:44 PM

12/3/16

Legs and shoulders

2nd week of cutting. seems that the body seems to have gotten used to the low cals diet. squats on the 90 kg 5x5 went pretty damn easy. guess the form practice with the 80 kg last week for 10 sets really did make a difference. so after that decided why the hell not, see how much i can squat for 1rm. managed to get to 110 kg. didn't go further since don't wanna run out of gas for the shoulder workout. will be very interesting to see how much i can do when the bulking restarts again.

then usual 80kg 5x5 and drop set.


Shoulders went pretty easy as well for the 50 kg. so added 2 more sets for a 7x5. was expecting to grind through it so being able to push it that easily was a pleasant surprise.

not all is good though, during upright rows, the area between my forearm and my biceps tends to start feeling funny (like some static electricity). not sure if its due to the cals deficit or i've been doing too many pull ups etc.

the 32 kg seated db shoulder press also had to grind to finish the set. though not because lacking in strength, but again, ran out of gas by the 3rd set. yea i like to finish the workout doing something heavy . not sure its good or not, but more like a habit. at least trains concentration as well. especially with a risky exercise.

This post has been edited by axtray: Mar 12 2016, 06:40 PM

Will be switching from 5 times a week to 6 times a week workout. Starting Monday so today will be a rest day.

Let's see how the new program goes.

No problem man. Thanks for dropping by.

14/3/16

Still on a cut :/ and going on a vacation next week. abit worried considering how much damage i did on my last one just recently.

So today decided to try 6 times per week split. The idea behind this is to simply have a much more gradual progress rather than pounding the weeks at maximum effort everysingle time. So 2 out of the 6 days, it'll be more high volume focused at lighter weight, 5 sets, 10-12 reps instead of the usual 5x5 or 5x8 that i usually do.

Chest, did the usual db presses 5x5. decided to give the 38 kg dbs a shot. managed to do 1x5 and on the second set only managed to perform 3 rep. back to 36 kg to finish up the set.

then did chinups and pull ups followed by barbell rows (reduced weight).

Finished out the workout with cable chest flies (the standard 2 variations).

So far so good

15/3/16

Legs and shoulders

squats as usual. though i think i did 6x5 for the 90kg. and 6x5 for the 80 kg as well.

Then did the MTS squat machine (I don't think i ever said i hated machines, right? as long as used correctly. nut then again, not much option for legs since i hate lunges). for 5 sets and then finish up with the machine for the quads.

honestly this is the first time that i'm actually trying to put emphasis on leg training. lmao


Shoulders

BTN OHP, barbell upright rows and standing DB OHP. Finish up with some face pulls.

This post has been edited by axtray: Mar 15 2016, 05:37 PM

16/3/16

back focused and chest day

3rd day of the new split. and man, alot tougher than i thought. originally came up with the program for bulking to begin with. so that probably explains it.. .. Or it could be due to not having enough sleep. only got 5 hours of sleep this time.

deadlift, was really tired after the 3rd set. but managed to do the rows in a very smooth and controlled movement this time, instead of jerking it. then did cable machine row and db pull overs and wide grip cable pull over.

chest, barbell bench press, incline db benchpress and flat db flies to finish off the workout.

Everything took 2 1/2 hours. the deadlift alone took 1 hour to complete everything. dammit.

This post has been edited by axtray: Mar 16 2016, 03:51 PM

17/3/16

Shoulder focused and leg day

Started with OHP for 5x5. after finishing the set, decided to see if can perform 1pl8 (60kg) strict. surprisingly managed to push it without any leg/momentum assistance. did it for 2x1 (and later did another set of 1, just in case). good sign that i'm not losing strength (and hopefully muscle) during the 3 weeks of cut so far. Really happy with this progress. nothing beats the feeling of pushing big weight on top of your head via raw strength without cheating or using momentum (and while on a cut at that).

Then performed seated db shoulder press at 32 kg and moved on to the laterals (front, side and back).

legs, just simply squat at 60 kg with minimal rest time and leg curls.

This post has been edited by axtray: Mar 17 2016, 02:43 PM

18/3/16

Last day of cuttt

Chest focused and back day

Again, only got about 5 hours of sleep. so feeling like shit in the gym today. was supposed to reduce the weight for higher rep counts but decided to stick with the standard strength routine. ran out of gas for the flat db bench press by the 4th set onwards. decided to reduce the weight from 36 to32 kg to finish up the workout.

30 degree incline, didn't do 34 kg as usual but instead stuck with 32 kg. left shoulder feeling abit funny during the setup. hopefully not anything serious.. 45 degree incline still felt good throughout the workout. but for some reason, tend to ran out of gas by the 4th rep.

did barbell rows at 75 kg for 5 of 8 and then moved to cable chest flies. ended workout with both pull ups and chin ups.

19/3/16

Leg focused and shoulder

Last day of workout for the week. 6 days in row. Not bad I'd say.

But for the workout, again lack of sleep. Only 4 hours this time. Head felt heavy throughout the workout. Didn't go past 80 kg for the squat. Did 10 sets.

Then did the MTS squat to focus more on the glutes and quad workout on the quad machine to finish off the leg session.

Shoulders,BTN ohp, upright rows and the 3rd workout ending with front delt lateral raise using cables.

20/1/16

Vacation gainsss. And actually worked out 7 days in a row this week. Lmao.

Thankfully the gym is pretty well equipped. Surprisingly has cable machines and adjustable bench. Db weights, well, up to 50 lbs only unfortunately. So going for more than 10 reps for each sets

Chest foscused and back day.

Flat db benchpress, superset with machine pec flies and another superset with cable chest flies.

Then incline db benchpress, supersetted with horizontal cable chest flies.

Lastly 45 degrees incline db benchpress supersetted with another variation of cable chest flies.

For back workout, Using the cable machine for stiffed legged deadlift, supersetted with chinups and immediately cable machine rows.

This post has been edited by axtray: Mar 21 2016, 02:13 PM

28/3/16

lol ended up didn't update continue to update the workout during the vacation. though i did manage to workout for 4 days last week.. i think. but not at the same intensity obviously.

good thing is, damage wasn't as severe as compared to the trip in Feb.

bad thing, had some pretty bad food poisoining as soon as i returned to malaysia last friday. thanks that, couldn't hit the gym during the weekends..



wasn't fully recovered either today. so had to cut the whole volume of the workout by half.

Chest focused and back day.

3 sets each of flat, 30 degree and 45 degree incline using 32 kg dbs only (didn't attempt 36 or 38 kg).

romanian deadlift 3 sets of 8 at 100 kg

cable machine row 3 sets of 8

pull ups 3 sets of 5 (totally felt like shit doing this).

cable chest flies (the standard 2 variations). 3 sets of 8 for each variations.