It's 2016, finally decided to keep a workout journal here after 1st phase of body recomposition.

Brief history,
2006-2007 weight was close to 120kg thanks to late night dota and fast-food. Not to mention was also glued to mmorpg at one point as well.

2008 decided to lose weight. Joined a gym. But didn't last. Plus diet was also wrong. But managed to cut the weight down to about 100ish kg.

2009, weight continued to go down since lifestyle slightly improved and also wasn't as glued to dota and stopped mmorpg. Weight fluctuating around 90ies

2010, end of the year decided to try again but was not hitting the gym. tried to clean up the diet by eating really clean. Managed to get the weight below 90 for the first time by the end of 2010.

2011, Jan started going to the gym again. However diet still wasn't correct (eventhough it was clean, but thinking back, was on a too much of a deficit and also lacking in protein). However the good thing I started lifting weights properly and doing most of the compounds. Managed to get the weight down to low 80ies by middle of the year. Started working and was finding it hard to stay consistent. Ended up stop going all together by August. Weight slowly going up again by then

2012, weight was back to mid 90ies. Joined fitness first in April. But was finding it hard to continue due to the gym was jam packed after office hours. Lasted 4 month but the weight didn't go down due to diet was a mess. Ended up stop going.

2013, weight was still mid 90ies. In Jun tried to start again and this time joined another gym that is not as packed. Diet was still all over the place. Was making progress with the lifts but weight was not going down as much. Wasn't consistent. Ttried using the office gym and fall into the trap of smith machine and other guided machine workout, started to have imbalance strength and muscle development. Ended up didn't last as well and stopped at the end of the year.

2014, planned to go to Japan in Aug so decided to give it a shot again. Started going to the gym at workplace again and found some training partners (colleagues). Managed to get the weight down back to the low 80s. But again diet was still not correct. Weight went down but still carrying alot of fat. After returned from Japan, barely managed to continue and stopped again by Nov.

2015, early Jan decided the year will be my last chance to get things right. Started a proper diet (mostly trying to ensure meeting protein requirement) but still playing guessing game for the first 2 months. Making steady but much better progress than the previous years. Workout about 3-4 times a week. But middle March decided if in order to get the abs, the diet needs to be strict. Started properly counting calories and weighing food. That was when the weight started to go down very fast (since was underestimating the calories by quite abit). Workout frequency also made consistent, 5 times a week hitting all body (was initially not hitting legs) parts and main lifts consist of compounds with free weights and stayed away from the machines (except for cable machine).

Mid Apr managed to bench 100 kg for the first time. Deadlifted 150 kg. Squat was still puny, struggling to get to 100 kg. Db overhead press managed 30kg for each db. Finally started seeing the abs by early may for the first time. However late May got injured. injury was due to incorrect bench press technique and had caused left side of the upper body to lose alot of strength (was struggling to even pour water). Stopped going to the gym to recover but was still doing body weight exercise at home and also using the dbs and ez curl bar available. After the fasting month, started going to the gym again. All of the lifts had to start from scratch.

By mid September almost all major lifts had recovered and continued making progress again. In the middle of Oct, was finding the weight at the hotel gym that I was going to wasn't enough (only had dbs up to 25 kg and barbell. no bench press station and squat rack. but they have smith machine which was only used for pull ups lol), so ended up joining celeb fitness. Found out bf percentage was about 11%. This was taken after dinner. Weirdly when i tried again the next week on empty stomach, it was at 9% ish (yea I know its not accurate but at least can act as reference point to see progress). At this time was on extreme cut. The weight actually went down to as low as 71kg. Facial aesthetic was looking like I was on drugs. But in Dec, decided to do a quick bulk and managed to get the weight to increase to 77 kg by end of the month (yea I'd say most the increase is thanks to water retention).

By end of Dec, current stats were

Bench press: Post Injury, no Idea. Max 1RM was 100 kg pre-injury (1RM)

Db bench press: 32 kg each (5x5)

Overhead press: 60 kg (had some leg drive so more of a push press) (1RM)

Squat: max was 120kg (1RM). But was working on 80% for the workout set.

Deadlift: Max was 150 kg (1RM before injury) Didn't try maxing out after recovered. Was working at about 80% as well for the workout set so around 120 to 130 kg.

Lowest body fat shown on the machine, 8.1% (though im guessing more of around 10ish%). Height, 184 cm.



This post has been edited by axtray: Sep 30 2016, 09:58 PM

24th Jan 2016 Sunday,

Disclaimer, my workout is haphazard since I try to do everything on weekends as much as I can (weekdays tend to not have as much time), so the experts here will probably raise their eyebrow looking at this.

Today managed to break pr for the incline db presses after making slight adjustment to the diet during the week.

Chest and back day.

Flat db press 36 kg each for 5x5
30 degree incline db press 32 to 34 kg for 5x5
45 degree incline db press 30 to 32 kg for 5x5
Flat db flies 22 kg for 5x8
30 degree incline db flies 22 kg for 5x8
Incline bb benchpress 60 kg 5x5 to wrap chest workout.

Deadlift conventional 120kg 5x5
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 37 kg 5x8
Db pullover 30 kg 2x5 then 32 kg 3x5
Db row 40kg 6x6

Current bodystat, bf showing 8.6% (again obviously not accurate), but skeletal muscle mass finally reached 40kg. Weight 76.5 kg. Increased from 76 kg from last 2 weeks.

Bulking at 3500-3700 calories.

Latest photo, finally seeing some veins on the chest, flexed


This post has been edited by axtray: Jan 25 2016, 02:07 AM

26th Jan 2016

Chest Day

Flat db press 36 kg each for 5x5
30 degree incline db press 32 to 34 kg for 5x5
45 degree incline db press 30 to 32 kg for 5x5
Cable Chest fly, horizontal movement 13.5 kg for 5x8
Cable chest fly top to bottom movement 13.5 kg 5x8
Cable chest fly bottom to top movement 10.5 kg 5x8
flat bb benchpress 70 kg 5x5 to wrap chest workout.

was struggling this time during the 45 degree incline. but managed to finish the set


27th Jan 2016

Back day

Deadlift conventional 120kg 5x5
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 37 kg 5x8
Db pullover 32 kg 5x5
Db row 40kg 6x6

This post has been edited by axtray: Jan 27 2016, 09:23 PM

28th Jan 2016

Legs and shoulders (only working sets, doesn't include warmups)

Squat 5x5 90kg and 5x5 80kg (yea that's it. don't really favor legs in my training. doing them because i know i have to hit em)

Overheard press 3x5 55 kg and 2x5 50 kg
BTN Overhead press 5x5 40 kg
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
bent over lateral raises 5x10 24 kg
ez curl bar up right row 5x8 45 kg
seated DB overhead press 5x5 30 kg each

30th Jan 2016

Legs and shoulders (only working sets, doesn't include warmups)

Squat 5x5 90kg and 5x5 80kg (seems to be getting pretty easy despite the legs and glutes being pretty sore. will increase by 5 kg for the next session)

Overheard press 55 kg 5x5 *PR*
BTN Overhead press 5x5 45 kg *PR*
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
barbell rear delt workout (no idea what its called) 45 kg 2x8 and 50 kg 3x8
barbell up right row 5x8 45 kg
seated DB overhead press 5x5 30 kg each

This post has been edited by axtray: Jan 30 2016, 04:03 PM

31/1/16

Chest and back day.

Flat db press 36 kg each for 5x5
30 degree incline db press 34 kg for 5x5
45 degree incline db press 32 kg for 5x5
Flat db flies 22 kg for 5x8
30 degree incline db flies 22 kg for 5x8
Incline bb benchpress 60 kg 5x5 to wrap chest workout.

managed to finish the db presses pretty easily this time. gonna keep up for another week before attempting to increase flat db to 38 kg.

form on the flies also looking pretty good. will decide if going to increase the weight or increase rep range to 10.


Deadlift conventional 120kg 5x5 and 100 kg 5x5
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 37 kg 5x8
Db pullover 32 kg 6x6 *PR*
Db row 40kg 6x6

deadlift, managed to pull of the weights pretty easily as well this time. going to increase by either on weekday or the next weekend session, depending on condition.

db pull overs also managed to hit a PR. will increase weight soon.

Nice transformation bro

THanks!

2/2/16

Chest Day

Chest Day

Flat db press 36 kg each for 5x5
30 degree incline db press 34 kg for 6x5*
45 degree incline db press 32 kg for 6x5*
Cable Chest fly, horizontal movement 13.5 kg for 5x8
Cable chest fly top to bottom movement 13.5 kg 5x8
Cable chest fly bottom to top movement 11.5 kg 5x8
seated cable chest press 35 kg each hand 5x5 <-- alot harder than i thought

Struggled on the inclines again. But this time decided to spend more time resting and split the set into 2 if fail half way. Also added an additional set for both inclines for no particular reason (just pissed that didn't go as smooth as the sunday workout probably).

the seated cable chest press is using the technogym cable machine (that thing gives some awesome chest pumps if you're performing flies with it. highly recommended).

This post has been edited by axtray: Feb 2 2016, 02:47 PM

3/2/16

Back day

Was feeling like crap today. didn't feel good when performing the warm up sets for the deadlift. So didn't increase the weight..

however 3rd set onwards for the 120kg, started to feel better and everything else felt pretty good.

Deadlift conventional 120kg 5x5 and 100 kg 5x5 (doesn't include warmups)
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 37 kg 5x8
Db pullover 32 kg 6x6
Db row 40kg 6x6 (the place doesn't have anything heavier than 40kg db. so might have to switch to 1 handed bb rows if going heavier next time)

This post has been edited by axtray: Feb 3 2016, 06:32 PM

4/2/16

Legs and shoulders (only working sets, doesn't include warmups and drop set)

Squat 5x5 95kg and 5x5 85kg 5x5

Increased by 5 kg as planned. However thanks to that, really had to grind through the shoulder workouts.


Overhead press 55 kg 5x5
BTN Overhead press 5x5 45 kg
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
Rear Delt lateral raise DB 24 kg 5x10
barbell up right row 5x8 45 kg
seated DB overhead press 5x5 30 kg each

The OHP was tough this time (both OHP and BTN OHP). Managed to finish the sets though.

For some reason the weekday workouts feel even more shittier than usual. Waking up in the morning feeling like shit. Probably could be 1) too much volume or 2) not enough calories. Been following this pattern since joined CF last year. Probably its time to do a deload week (not looking forward to it if have to).

This post has been edited by axtray: Feb 4 2016, 05:31 PM

Man the week has been pretty busy. and didn't even update on last weekend either.

Not much to update anyway, majority of the lifts remained the same.

Below are the improvements

DB Pull over 32 KG > 34 KG 5x5
Deadlift 120 KG > 125 KG 5x5 and 105 KG 5x5 (not including warmups)


Not all is good though,

OHP 55 KG > 50 KG *was relying too much on leg drive by the 3rd set. gonna stick to 50 kg for now.

13th Feb 2016

Legs and shoulders (only working sets, doesn't include warmups and drop set)

Squat 5x5 95kg and 5x5 85kg 5x5


Manaaged to break PR for Seated DB Shoulder/OH Press. feels good.

Overhead press 50 kg 5x5 (actually more of 6,5,6,5,7. trying to perform the rep as clean as possible)
BTN Overhead press 5x5 45 kg
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
Rear Delt lateral raise DB 26 kg 5x8
barbell up right row 5x8 45 kg
seated DB overhead press 5x5 30 kg > 32 kg each *PR*


body stats after 2 weeks, gained 0.3kg. but bf % seems to remain the same which is a good thing i guess. Will keep on bulking at 3800 cals for now until progress stops.



This post has been edited by axtray: Feb 13 2016, 03:43 PM

14/2/16


Chest and back day.

Flat db press 36 kg each for 5x5
30 degree incline db press 34 kg for 5x5
45 degree incline db press 32 kg for 5x5
Flat db flies 22 kg for 5x8
30 degree incline db flies 22 kg for 5x8
Incline bb benchpress 75 kg 5x5 to wrap chest workout.



Deadlift conventional 125kg 5x5 and 105 kg 5x5
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 40 kg 5x8 PR
Db pullover 34 kg 6x6
Db row 40kg 5x8

had food poisoning in the wee hours of the morning. thanks to that, lacking sleep before the workout session so didn't try to increase the DB presses or the deadlift. thankfully the workout went pretty smoothly.

Under ate as well for the week. only 3.5k average, bad bad. was too busy during the week and the weekend.

Here's hoping this week will be better.

This post has been edited by axtray: Feb 16 2016, 01:01 AM

16/2/16

Chest Day

Flat db press 36 kg each for 5x5
30 degree incline db press 34 kg for 5x5
45 degree incline db press 32 kg for 5x5
Technogym Seated Cable Chest fly, horizontal movement 25 kg for 5x8
Cable chest fly top to bottom movement 13.5 kg 5x8
Cable chest fly bottom to top movement 11.5 kg 5x8
Flat bb benchpress 60 kg 5x8 to wrap chest workout.

feels good this time, compared to the previous weeks chest workout on weekdays


17/2/16

Back Day

Deadlift conventional 125kg 5x5 and 105 kg 5x5
Bb row 75kg 5x8
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 40 kg 5x8 PR
Db pullover 34 kg 6x6
Db row 40kg 5x8

had good strength and movement during the deadlift. but for some reason my grip was failing. had to switch to mix grip to finish the last 2 reps on the last set.

and here i thought the gain goblins for weekdays are gone. dammit.




This post has been edited by axtray: Feb 17 2016, 01:54 PM

Someone was asking me on my how i plan my diet (since i mentioned i did not reach the 3800 cals quota).

To answer that, i cycle my calories daily. This means that i don't eat 3800 cals everyday. As long as you averaged 3800 cals by the end of the week, you're good. On suggestion on how to split them, it will be your own trial and error.

The pros on doing this
- Can eat more during training days, even more on hard training days (for example my weekend when i hit the 2 body parts at once)
- I have always been a big eater (and very bad at moderation too. rather not have any of the donuts if i can only eat 1 or 2 of them). doing it this way allows me to look forward to the days i can chomp down all of the delicious foods.

The cons
- Probably not for those who requires to have a consistent amount of calories.
- Those who are already stuggling to ingest enough calories for the bulk will also suffer since they need to consume even more during the training days

Others might not agree, but i used this method during my cut and had very solid result. The goal for the bulk was to ensure that the abs will still be visible by the end, and so far so good. but still fine tuning it since this is the first lean bulk i've ever done (the one where i went to 120 kg doesn't count )

Hope this helps

This post has been edited by axtray: Feb 17 2016, 03:21 PM

18/2/16

Legs and shoulders (only working sets, doesn't include warmups and drop set)

Squat 5x5 95kg and 5x5 85kg 5x5

Squats was a nightmare today. Not sure where to put the blame on, only slept for 6 hours thanks to Trails of Cold Steel, shisha (usually no issue if smoke the night before), or didn't eat enough. Form wasn't good as well this time


Overhead press 5x5 50 kg
BTN Overhead press 5x5 45 kg
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
Rear Delt lateral raise DB 26 kg 5x8
barbell up right row 5x8 45 kg
seated no back support DB overhead press 5x5 24 kg each (all the adjustable benches were occupied)

Holy shit the seated no back support DB OHP was alot tougher than i thought. probably because the torso is alot more straight/vertical as compared to having a back support or standing where you can create the angle to push the weight. Will start doing this from now on.

This post has been edited by axtray: Feb 18 2016, 01:57 PM

its harder because u have to engage your core muscles to keep balance.

I guess doing the big 4 workouts alone will not be enough to strengthen the core. will start adding some quick weighted core workouts in between sets if the gym is not packed.

20/2/16

Legs and shoulders (only working sets, doesn't include warmups and drop set)

Woke up with my inner thigh still sore (or groin?). but what the hell, turns out the squat went pretty easy. guess i was unconsiously using more of my other parts of the quads and glutes. looks like gonna have to work more on the mind muscle connection.

Squat 5x5 95kg and 5x5 85kg 5x5

Howevever for some reason, shoulder workout was a nightmare this time. i'm getting dizziness or light headed after i clean the barbell (from standing, not from the ground) to the starting position.

no bench was available for the seated back support db shoulder press so had to do the unsupported one. but on the 3rd set, a bench was available. only manged to do 32 kg for 1 set of 5 and failed for the next set. so continued back with the no support at 24 kg.

Overhead press 5x5 50 kg
BTN Overhead press 6x6 45 kg <-- decided to do 6 sets of 6. gonna increase to 50kg next week,
Side lateral raises 5x8 22 kg
front lateral raises 5x8 22 kg
Rear Delt lateral raise DB 26 kg 5x8
barbell up right row 5x8 45 kg
seated no back support DB overhead press 5x5 24 kg each (all the adjustable benches were occupied)

damn hopefully tomorrow's gonna be better

21/2/16

Chest and back day.

seems that today is the day i lost count of most of my sets. wouldn't be surprised if i did 6 or even 7 on some of them.

workout itself was good. though thanks to the extra sets, had to really grind for the last 2 workouts (db pull over and db rows).

I then realize that my chest is lacking volume for hypertrophy. so decided to do a chest fly drop set no rest on the technogym cable machine (starting from 30kg to 10 kg each).

Flat db press 36 kg each for 5x5 < lost count. i think i did 6 sets. but oh what the hell
30 degree incline db press 34 kg for 5x5
45 degree incline db press 32 kg for 5x5
Flat db flies 22 kg for 5x8
30 degree incline db flies 22 kg for 5x8 < lost count also.
bb benchpress 75 kg 5x5 to wrap chest workout.



Deadlift conventional 125kg 5x5 and 105 kg 5x5
Bb row 75kg 5x8 < lost count also
Wide grip pull up bw 5x5
Narrow grip supinated pull up 6x6
Cable pull over wide grip 40 kg 5x8
Db pullover 34 kg 6x6
Db row 40kg 5x8

ended the workout with
technogym cable chest fly drop set AMQRAP from 30kg - 10 kg each.

This post has been edited by axtray: Feb 21 2016, 03:20 PM

sometimes i'm not sure whether can trust that machine or not. sometimes PBF got 2%+/- different after 1 week but feel nothing changes in my body fat. i think i only can trust that weight calculation...haha

This post has been edited by babychai: Feb 21 2016, 10:40 PM

Yep. I think im more around 10 to 12%. But its a good reference point provided you continue using the same machine and measure it at the same specific condition ex. Empty stomach etc.

Then again the best way to check the progress is still using the mirror lol. I'm just making sure the abs are still visible and the weight continue to increase.

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.

Thanks for sharing keep up the good work

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.

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

17/4/16

Leg and shoulder

Leg press, 5 sets
MTS v squat 5 sets
Leg curl 5 sets
Squats 5 sets

Btn ohp 5 sets
Upright rows 3 sets
Db ohp 5 sets

18/4/16

Back and chest

Deadlift 3 sets
Barbell rows 3 sets
Db pullover 3 sets
Pullups 3 sets
Pullups overhand 3 sets

Barbell benchpress 3 sets
Incline barbell benchpress 3 sets
Dips 3 sets supersetted with cable chest flies

19/4/16

Shoulder and leg

OHP 50 kg 3x5
OHP 60 kg 3x3
OHP 50 kg 2x5

seated DB shoulder press 32 kg 3x5
db lateral raises front 22 kg 3x8
db lateral raises side 22kg 3x8
db rear delt 30 kg 3x10

front squat 60 kg 5x5
leg curl hamstring 3x8

bulking continues at 4000-4100 calories average (i'm loving this )

This post has been edited by axtray: Apr 21 2016, 01:35 PM

20/4/16

Chest and back workout

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 (110 kg)
cable row 3x8
pull ups 3x6

21/4/16

leg and shoulder

Usual pyramid squat from 60kg up to 90 kg (5x5 at 90 kg) and go down back to 60 kg.

MTS V Squat 3x8
leg curl quads 3x8

BTN OHP 3x6 at 45 kg
OHP 60 kg 1x3 <-- just making sure the previous ones were not a fluke
Barbell upright rows 45 kg 3x8
Standing DB Shoulder press 24 kg 3x6 (8 reps on the last set)

22/4/16

Back and chest

Deadlift 130 kg 5x5
Barbell row 5x8
Db pull over 36 kg 5x8
Pull ups 5x6
Pull ups overhand 5x6

Flat Barbell benchpress 80kg 5x5
Incline barbell benchpress 80kg 3x3
Incline barbell benchpress 70kg 3x5
Dips 5x10 <-- loving this

I'm on a lazy to update spree. So I'll just include the PRs for now.

Due to training, work shift is different. So this means have to go to the gym in the evening, means that the gym is jam packed (with idiots).

PR
ohp 60 kg 5x5 (3x3 previously)
Btn ohp 50 kg 5x6 (45 kg 5x5 previously)
Barbell upright rows 50 kg 5x8 (45 kg 5x8)
Db pull over 37.5 kg 5x5 (36 kg previously)
Benchpress 100 kg 3 reps (attempted the 2 pl8 after nearly a year)
Incline barbell benchpress 80 kg 3x5 ( previously 3x3)
Squat 120 kg (attempted after completing the working sets)

This post has been edited by axtray: Apr 29 2016, 02:10 PM

Finally dumbbell bench pressed 40 kg for 3 sets of 5

After nearly 2 months of bulking. Gained about 6 kg.

Recent PRs

Rear delt 32 kg 5x8
Front squat 80kg (can go heavier but shoulder still hurts when putting the barbell on top)
Seated shoulder press 34 kg



This post has been edited by axtray: May 8 2016, 11:11 PM

Managed to perform standing dumbbell shoulder press at 26kg each today. 5 sets of 6

This post has been edited by axtray: May 10 2016, 02:41 PM

its been a while since the last update

recent PRs,

160kg conventional deadlift. (20 kg more for 4 pl8).
36 kg 45 degree db incline db press
100 kg bent over rows for 5 reps (2 sets, decided to try it after the 3rd set at 90kg)

1/2/3/4 quest so far,

1 - 60kg OHP. achieved, 5 reps, 5 sets
2 - 100 kg flat benchpress. achieved, 3 reps
3 - 140 kg squat. not achieved. 20 kg more. currently 120 kg squat for 2 reps
4 - 180 kg conventional deadlift. not achieved. 20 kg more. currently 160 kg for 1 rep

Gonna officially start my cut in about 30-ish more days (once animal pack runs out). Gonna miss this bulk

This post has been edited by axtray: Jun 3 2016, 08:46 PM

Nice man.

What is ur current weight?

thanks man. right now about 83-84 kg. gained about 6-7 kg.

I'd be happy if half of it is muscle. though could be less, water, fat etc. can still see the abs though.

Am thinking on getting Darklight's service for my cut. though that will depends on my wallet by the end of the bulk. lol

good to see you're finally back in the game too.

Whelp tis been a while since last update. Gonna start officially cut on 11th Jul 2016, the week after raya.

Weight was pretty much stagnant at 83-84 kg during this Ramadan. And I here I thought I was eating quite alot (been averaging around 3.8k to 4.1k per week).

had to freeze the cf membership for a month due to my work shift is different during puasa. Joined another gym and there is no squat rack or power rack. Having to clean the barbell each time to do ohp or btn ohp can get pretty pain in the ass.

Lift did improved here and there. But looks like not gonna achieve the 4 plate deadlift (conventional) and 3 plate squat at this rate. So was focusing on getting more reps into the existing ones.

Benchpress 90 kg 5x5
Overhead press 60kg 5x7
Close grip bench press 80 kg

Bodyfat last checked before froze the membership was at about 13%. Shouldn't be too bad when the cut starts.

Will plan to upload progress via ig or Fb and closely monitor. Hopefully can get 80kg at sub 10% bf.

started the cut last week (11th July 2016).. wasn't off to a good start though.

1) was sick.
2) friday had a farewell dinner at a hotel (buffet). so despite trying my best to reduce the calories as much as i can the days before. didn't really work.
3) sunday, had a bday party. again, the chicken wings were too good to resist..

also only went to the gym like 4 times a week only as opposed to 5-6 times.


Determined to get things right this week. so far so good. back on my old diet 100%. Plus now including 15 mins of steady state jog on the threadmill just to burn off the extra bit of calories.

lifts did suffer (especially incline db presses). my chest is really lacking after this cut started. so now playing it safe by reducing the weight to avoid possible injuries.

took a pic, decided not to upload anything yet since the gut looks pretty hideous (barely see the abs now). gonna wait until there's a good progress picture to upload alongside. lmao

2nd week of cut is about to end.

so far chest workouts are the only ones affected. had to drop the working weight by about 10% for the db bench presses.

flat 40kg - 36 kg
30% incline 36kg - 32kg
45% incline 36kg - 32kg

thankfully other lifts remained the same (though was struggling with the last few sets of OHP at 60kg)

3rd week of cut. hopefully will behave on the food intake until the cut off tomorrow.

this week hasn't been that good either. injured the right shoulder. not exactly sure when it got injured. but it started getting annoying on monday during the db bench presses

though the good thing having injured it makes emphasizing on form better (form tends to break on the the last few reps).

and despite the injury, actually had the balls to bench 95 kg alone (usually will have a spotter above 92.5 kg). wont be long till 100 kg without a spotter. hopefully

This post has been edited by axtray: Jul 30 2016, 05:40 PM

today was chest and back day (accessories).

right shoulder still haven't healed (getting that annoying intermittent pain). but somehow managed to push 36 kg dumbbells for flat bench press for 5 sets pretty easily (was tough 2 weeks ago)

for the inclines, the 30 degree managed to get 8 reps for one of the sets with 32 kg dumbbells and at 45 degree angle, actually managed to get dumbbells weight up to 36 kg (not sure why i'm stronger at 45 degree incline than 30 degree)..

first time doing good mornings. only went up to 70kg and was already pretty challenging to get 8 reps. this exercise also really made me the abs more than standard romanian deadlifts or deadlifts.

This post has been edited by axtray: Aug 1 2016, 06:25 PM

Legs and shoulders

Squats, the usual

60kg x 5
80 kg x 5
90 kg x 5
100 kg 5 sets x 5 reps
110 kg x 3
120 kg x 1
120 kg x 1

feeling pretty good. was expecting the squat to suck with each session during the cut.

then did the leg curl for dem quad gains.

shoulders, the usual BTN OHP, Standing DB OHP, 1 hand db row (switched from barbell) and a modified version of facepull for traps.

3/8/16

back and chest (not really acessories workout). Pretty happy finally managed to bench 100kg with the spotter not holding the bar (asked the dude to be just on standby).

Workout, (in order)

deadlift
60kg 3 sets of 5 (warm up set)
100kg x 5
140kg 3 sets of 5 (working set)
150kg x 1

barbell row
100kg 5 sets of 8

dumbbell pull over
38kg 5 sets of 6 (hit 7 on the last set)

flat benchpress
60kg x 5
70kg x 5
80kg 3 sets of 5 (working set)
90kg x 2
95 kg x 1
100kg x 1

pull up
5 sets of 6

chin up
5 sets of 6

Superset with

Dips
5 sets of 9

This post has been edited by axtray: Aug 3 2016, 01:31 PM

4/8/16

Shoulders and legs day (legs focusing on stretching and form check via front squat)

For shoulders, decided to ditch the OHP for Strict military press instead. Reason, 1,i'm aware that my OHP form is far from ideal and thanks to that 2) gonna hurt the lower back in the long run (always sore as hell after the session). Lowered the weight down and now working set is between 40-55 kg.

SPent most of the time today correcting the form for the military press. only did side lateral raise and rear delt for accesories. Finished up with seated DB shoulder press for 3 sets with 34 kg dumbbells.

for the legs, decided to now use front squat (lightweight) as mobility stretching and form check for the upcoming back squat day.

This post has been edited by axtray: Aug 4 2016, 03:16 PM

legs and shoulder day

legs, as usual

60kg x 5
80kg x 5
90kg x 5
100kg 5 sets of 5
110kg 2 sets of 2

leg curl (quads), forgot how many i did

shoulder, again more strict barbell military press. actually managed to press again 60 kg and even for the first time, pressed 62.5 kg for 2 reps. once the right shoulder properly heals, will be aiming for 70 kg (yea while on a cut. well who cares)

then did 1 handed db rows and finished up with strict military dumbbell shoulder press with 26 kg dumbbell.

loving the strict military press so far.

Back and Chest day

Deadlift
60kg 3 sets of 5
100kg x 5
140kg 3 sets of 5
150kg x 1

bent over barbell row
100kg 5 sets of 8

dumbbell pull over
38kg 5 sets of 6

barbell flat benchpress
60kg x 5
70kg x 5
80kg 3 sets of 5
90kg x 3
95kg x 2
100kg x 1
100kg x 1

the rest the usual pull up, chin up (added some tricep cable workout abit while in between sets) and lastly dips.

pretty good day to start the mundayne

This post has been edited by axtray: Aug 8 2016, 01:08 PM

decided to switch it up abit for chest today

instead of starting with flat dumbbell benchpress, starting with 30 degree incline dumbbell benchpress. actually went up all the way to 36 kg. felt pretty good.

then proceeded with 45 degree incline and finally flat bench. struggled with this one.

then did some incline flies for 10 sets (different angles) and then cable chest flies.

for back, did good mornings and lat pull downs.

This post has been edited by axtray: Aug 10 2016, 01:39 PM

your workout quite extreme but it really payoff

Thanks!

today is leg and shoulder day.

and actually PR-ed both squats and Standing Dumbbell OHP.

Squats
60kg x 5
80kg x 5
90kg x 5
100kg 5 sets of 5
110kg x 5
120kg 2 sets of 2

Standing Dumbbell OHP

26kg 5 sets of 6
28kg x 5

the rest are the standard leg curls, 1 handed db rows and 1 handed lat pulldown (trying to focus on the rear delts and lats)

workout has been pretty good this week despite actually reducing the daily caloric intake around 300 cals (having company dinner this friday, hotel buffet. lulz). was expecting the squat to suck but seems that i was worrying for nothing.

This post has been edited by axtray: Aug 11 2016, 01:44 PM

shoulders and legs

lost count how many sets i did for standing shoulder military press. though managed to break PR. Pushed 65 kg for 2 sets of 2.

then did side laterals (reduced the weight). and then rear delt and finish off with seated shoulder press.

legs, learnt my lesson not to push it hard on the shoulder focused day (since it will disrupt the actual leg day). just did lightweight for few sets, making sure ATG. Still got a long way to fixing the squat form.

been a while since last update
.
back and chest day and most important of all, a re-f*cking-feed day. 10k calories, here i come.

felt like shit going to the gym, weirdly started to feel better during the workouts.

did the usual deadlifts, bent over barbell rows, dumbbell pullovers (increased from 38 to 40kg). decided to add single handed db rows for 5 sets as well (squeezing in as many compounds as possible)l.

flat barbell benchpress, failed the damn 100kg attempt last week (thankfully had a spotter). didn't bother trying again after (max went for 95kg) until today finally managed to push it again. probably due to the lats are not firing correctly. still got ways to go before can rep the 100kgs.

finished off with some pull ups, dips and then hammer curls (decided need some mass on the fore arm).


next will be 10k calories cheat day. man been waiting for this day to come. cutting sucks

This post has been edited by axtray: Aug 27 2016, 07:39 PM