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.

29/3/16

Decided to officially re-start my bulk again. Also this time gonna experiment around with the caloric cycle plan.

its gonna be a 12 weeks. can be less, or more, depending on the abs visibility. yea some people will call me a moron for this, but o well, your problem no way in hell i'm gonna lose something that took me years of effort (trial and error, realization shit) to obtained.

restarting at 3500 cals for now. and will increase to 4000 by next week.

leg focused and shoulder day.

still haven't fully recovered. so performed half of the usual volume.

3 sets of squats, followed by mts machine squat and quads isolation.

shoulders, BTN OHP for 3 sets, barbell upright rows and facepulls.

This post has been edited by axtray: Mar 29 2016, 05:37 PM

Forgot to update.

30/3/16

Back focused and chest day

Lifting the usual weights again. Strength felt consistent but again only 4 hours of sleep. So head feeling abit wonky.

All workouts 3 sets. Deadlift did the usual 125 and 105 for 3 sets each. Then barbell rows, pull ups, chin ups, db pull overs, and wide grip cable pull overs.

Chest, flat barbell benchpress, incline barbell benchpress and flat db flies.

31/3/16

More lack of sleep lifting edition. Though somehow head not feeling as wonky.

Shoulder focused and leg day. Still @ 3 sets only. All at the usual weight.

Ohp at 50kg then decided to attempt 60 kg. Managed to get 2 reps. Pretty sure can rep another 1 or even 2 more. Then performed seated db shoulder press at 32 kg followed by the front, side and back lateral raises.

Legs did front squats for 10 reps and reverse leg curls.

This post has been edited by axtray: Mar 31 2016, 11:50 PM

1/4/16

lack of sleep lifting edition continues.

chest focused and back day

3 sets each of db bench presses at flat, 30 degree and 45 degree inclines.

3 sets of Romanian deadlift

3 sets of cable machine row

3 sets of db rows

3 sets of cable chest flies (2 variations each)

This post has been edited by axtray: Apr 4 2016, 01:22 AM

3/4/16

Leg focused and shoulder day. finally got some good sleep. though only 6 hours.

squat 90 kg, 3 sets of 5
MTS squat 125 kg 3 sets of 8
Leg curl, quad, 3 sets of 8

Seated Shoulder DB Press 32 kg 3 sets of 5
BTN OHP 45 kg 3 sets of 8
Barbell Upright Row 45 kg 3 sets of 5
Facepull 3 sets of 8 (can't remember weight)

This post has been edited by axtray: Apr 6 2016, 02:37 PM

4/4/16

Backfocused and chest day

back to not enough sleep (since have to go to the gym in the morning).

Deadlift 130 kg 3 sets of 5 <-PR
Barbell row 80 kg 3 sets of 8 <- PR
Pullups 3 sets of 5
chinups 3 sets of 5
DB pull over 34 kg 3 sets of 6

Incline Benchpress 70 kg 3 sets of 5
Flat DB Benchpress 32 kg 3 sets of 5 (last set went to 10 reps)
Flat DB flies at 20 kg 3 sets of 8

5/4/16

Shoulder focused and Leg

OHP 50 kg 5x5
Seated DB shoulder press 32 kg 5x5
lateral raise side 22 kg 3x8
front lateral raise 22 kg 3x8
rear delt lateral raise 30 kg 3x8

Front Squat 45,50,60 kg of 5 reps
leg curl, hamstring, 3x8 (can't remember the weight)

6/4/16

Chest Focused and Back day

flat db benchpress 38 kg 3x5 <- PR 2 more kilos to the last pair of db in CF.
30 degree incline db press 34 kg 3x5
45 degree incline db press 34 kg <- PR
cable chest fly variation 1 3x8
cable chest fly variation 2 3x8

Romanian Deadlift 3x8 at 100 kg
cable machine row 3x8
pullups 3x6

7/4/16

Leg focused and shoulder day

squats 3x5 at 90 kg (pyramid to 90 and perform 3 sets)
MTS V Squat 3x8 at 135 kg
Leg Curl Quads 85 kg 3x8

Shoulder BTN OHP 5x6 at 45 kg
Barbell Upright rows 5x8 at 45 kg
facepull 3x8 at 40 kg

8/4/16

Backfocused and Chest day

Everything back to 5 sets. after 2 damn weeks.

Deadlift 130kg 5x5
barbell row 80kg 5x8
DB pull over 36 kg 5x5 <- PR lol, someone was using the 34 kg db
pull ups 5x5
chinups 5x6

flat Barbell benchpress 80kg 5x5
incline barbell benchpress 70 kg 5x5
dips 5x8

This post has been edited by axtray: Apr 8 2016, 09:23 PM

10/4/16

shoulder focused and leg workout

seated db shoulder press 32 kg 6 sets of 5
OHP 50 kg 3 sets of 5
OHP 60 kg 3 sets of 3 and then another 3 sets of 1, 1, 2.
OHP 50 kg 2 sets of 5
side lateral raise 22 kg 5x8
front delt raise 22 kg 5x8
rear delt 30 kg 5x8

leg curl hamstring, glutes 5x8
calf workout 5x12
leg press 5x8

pretty happy with the bulk so far. repping 60 kg OHP strict form for reps sure felt damn good.

11/4/16

chest and back day

flat db benchpress 38 kg 3x5
30 degree incline db benchpress 34 kg 3x5
45 degree incline db benchpress 34 kg 3x5
cable chest flies variation 1 3x8
cable chest fly variation 2 3x8

romanian deadlift 3x8
cable row 3x8
pull ups 3x6

12/4/16

leg and shoulder

started with squats, warm up and progressing to working sets for 3 sets at 90kg then drop set to 60 kg. next was MTS V squat for 3 sets of 8 and finish up with leg curl (quad) for 3 sets of 8 as well

shoulder, standing db shoulder press with 22 kg db for 3 sets of 8, follow up with upright rows, 3 sets and then finally face pulls for 3 sets as well.

13/4/16

Back and chest

Deadlift 130 kg, 5x5
Barbell row 80kg 5x8
Pullups 5x5
Pullups overhand 5x6
Db pull over 36 kg 5x5

Incljne barbell benchpress 70 kg 5x5
Flat db bench press 32 kg 5x8
Dips 5x8

14/4/16

Shoulder and leg

Seated db shoulder press 32kg 5x5
Ohp 60kg 3x3
Ohp 50kg 3x5
Lateral side, front and back raises 3x8

Leg press 3x8
Leg curl hamstring 3x8

15/4/16

Did blood test etc today. Good to see I've finally passed the 80 kg mark. Now at 81 kg and still able to see the abs. Gonna continue bulking to at least 85 kg before cutting

Chest and back

Flat db benchpress 38 kg 3x5
30 deg incline db benchpress 34 kg 5x5
45 deg incline db benchpress 34 kg 5x5
Cable chest flies variation 1 3x8
Cable chest flies variation 2 3x8


Romanian deadlift 110 kg 3x8
Cable row 3x8
Pull ups 3x6

This post has been edited by axtray: Apr 16 2016, 09:58 AM