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Yeah I don't really do enough stretching, only before a workout, so yeah I'll give it a go along with the foam rolling and cable exercises. After 1 and a half years I really just want this thing to...

About a year and a half ago I injured my back doing deadlifts due to inadequate warm ups and bad form. I had to take a break from training for a few months until my back was better, so I could do...

Thursday - Squats

Weight: 76kg/167lbs

BB Lunges Alternating
Warmup
20kg/44lbs x 10 each side
30kg/66lbs x 10 each side

Working

Monday - OHP

Standing OHP
Warmup
20kg/44lbs x 10
30kg/44lbs x 10
40kg/88lbs x 8

Working
45kg/100lbs x 6 PR

Saturday - Bench

Sorry for the late post, took a week off due to a flare up from my injury.

Weight - 76.6kg/168lbs

Incline Bench
Warmup
20kg/44lbs x 10
40kg/88lbs x 10

"All on a cut." This answers your question.. Do you have a beginner routine?
You have not made "substantial progress." For 10 months, a 20kg gain on your bench is not good. The reason you are not...

Saturday - OHP

DB OHP
Warmup
8kg/18lbs x 12
15kg/33lbs x 12
20kg/44lbs x 10

Working
22.5kg/50lbs x 10

What are you going to recomp to? You basically have no fat. Bulk.

You are not an ectomorph, body types are bull. And some advice: stop half squatting and get some more depth. Good luck with your journey though.

Thursday - Bench

Started a new program today after doing the old one for about 3 months. Like I do for every post on this log I'm only listing the main exercises.

Bench
Warmup
20kg/44lbs x 10...

Bulk.. there is hardly anything to cut.

Wednesday - Squats

Weight: 75.3kg/166lbs

Squats
Warmup
20kg/44lbs x 10
60kg/135lbs x 10
100kg/220lbs x 6

Your parents are jerks man. A back injury like this could affect you for the rest of your life.. Try talking to them about it again, you need to take a rest from gym/sport and see a physio.

Dude... who cares what program zyzz used! You have to understand that a program will not make you look like someone and there is no secret program that will give you huge gains overnight. Exercises...

Firstly, you are a beginner lifter, and zyzz was an advanced lifter. This is why it worked for him. You need a BEGINNER routine, not an ADVANCED routine, because an advanced routine for a beginner...

A bit of noob gains but mostly water retention and fat.

Lmao "Zyzz" workout routine. You will make zero progress on that.

Monday - Arms
Main exercises:

EZ Bar Curls
Warmup
20kg/44lbs x 12

Working
30kg/66lbs x 10
30kg/66lbs x 10

1. Keep your head in line with your spine, don't look up.
2. Keep the bar closer to your legs, the bar should be literally dragging against your legs for the whole movement.
3. Your scapulas...

Saturday - Deadlift

BW: 75.1kg/165lbs

Measured my arms today, they are finally 14 inches! So happy about this.

Deadlift
Warmup
60kg/135lbs x 10
80kg/176lbs x 10