usertag's bodybuilding journey

**usertag** · 05-21-2015, 05:13 AM

Height: 182cm
Weight: 65kg

Lifting stats
- Squat 95kg, 8 reps
- Deadlift 97.5kg, 5 reps
- Bench Press 67.5kg, 5 reps
- Chinup BW+20kg, 5 reps

My workout routine is

- Squat 5x5 (2 warmup sets, 3 working sets)
- Bench Press 5x5 (2 warmup sets, 3 working sets)
- Chinup 5x5 (2 warmup sets, 3 working sets)
- Deadlift 3x5 (2 warmup sets, 1 working set)

Same workout thrice a week.

Workout on fasted state. I have 1 supplement, Xtend.

Goal: Building strength and muscle

By end of this year, aim
- Squat 135kg, 5 reps
- Deadlift 145kg, 5 reps
- Bench Press 95kg, 5 reps
- Chinup BW+45kg, 5 reps

**usertag** · 05-21-2015, 03:44 PM

22 May 2015

Squat
60kg x 5 (warmup)
80kg x 5 (warmup)
97.5kg x 5
97.5kg x 5
97.5kg x 5

Bench Press
40kg x 5 (warmup)
50kg x 5 (warmup)
70kg x 4
70kg x 3
70kg x 3

Skip chinup and deadlift because I need to leave for work.

**usertag** · 05-23-2015, 07:14 PM

24 May 2015

Squat
60kg x 5 (warmup)
80kg x 5 (warmup)
100kg x 4
100kg x 4
100kg x 3

Bench Press
40kg x 5 (warmup)
50kg x 5 (warmup)
70kg x 5
70kg x 3
70kg x 3

Chinup
BW x 5 (warm up)
BW+10kg x 5 (warm up)
BW+20kg x 5
BW+20kg x 3
BW+20kg x 3

**usertag** · 05-26-2015, 11:29 PM

decide to switch to high volume training.

Push
- Bench Press 3x10
- Incline Bench Press 3x10
- Overhead Press 3x10
- Upright Rows 3x10
- Dips 3x10
- Close-grip bench press 3x10

Pull
- Squat 3x10
- Lunges 3x10
- Deadlift 3x10
- Pull up 3x10
- Rows 3x10
- Chinup 3x10
- Bicep curl 3x10

Rest duration between sets = 90 seconds.
Rest duration between exercises = 3 minutes.

**usertag** · 05-28-2015, 05:01 AM

28 May 2015

Pull

Pullup
BW x 8 (warmup)
BW+10kg x 10
BW+10kg x 7
BW x 8

Rows
40kg x 8 (warmup)
70kg x 9
70kg x 7
60kg x 9

Chinup
BW x 8 (warmup)
BW+10kg x 6
BW+10kg x 4
BW x 5

Bicep curl
20kg x 8 (warmup)
35kg x 8
35kg x 6
30kg x 8

Feel weaker after work. And didn't use any supplement before workout.

**usertag** · 05-29-2015, 09:16 PM

30 May 2015

Push

Bench Press
40kg x 8 (warm up)
60kg x 8
60kg x 7
52.5kg x 7

Incline Bench Press
30kg x 8 (warm up)
52.5kg x 6
52.5kg x 3
45kg x 5

Overhead Press
27.5kg x 8 (warm up)
40kg x 5
40kg x 3
32.5kg x 5

Upright Rows
30kg x 8 (warm up)
40kg x 8
40kg x 7
35kg x 8

Dips
BW x 8 (warm up)
BW+5kg x 8
BW+5kg x 7
BW x 7

**usertag** · 05-30-2015, 09:35 PM

31 May 2015

Pull

Squat
60kg x 8 (warmup)
90kg x 8
90kg x 8
80kg x 7

Pullup
BW x 8 (warmup)
BW+12.5kg x 8
BW+12.5kg x 5
BW+5kg x 5

Chinup
BW x 8 (warmup)
BW+10kg x 7
BW+10kg x 4
BW x 5

Rest between sets: 1.5 minutes

**usertag** · 06-02-2015, 05:56 AM

2 June 2015

Squat
60kg x 8 (warmup)
92.5kg x 8
92.5kg x 8
82.5kg x 8

Bench Press
40kg x 8 (warmup)
62.5kg x 8
62.5kg x 4
55kg x 5

Supinated Rows
60kg x 8 (warmup)
85kg x 8
85kg x 8
75kg x 8

Seated Overhead Press
30kg x 8 (warmup)
45kg x 8
45kg x 6
40kg x 6

Pullup
BW x 8 (warmup)
BW+12.5kg x 8
BW+12.5kg x 6
BW+2.5kg x 6

**usertag** · 06-04-2015, 06:07 AM

4 June 2015

Squat
60kg x 8 (warmup)
95kg x 8
95kg x 6
85kg x 8

Bench Press
40kg x 8 (warmup)
62.5kg x 8
62.5kg x 5
55kg x 6

Supinated Rows
60kg x 8 (warmup)
87.5kg x 8
87.5kg x 6
80kg x 8

Seated Overhead Press
30kg x 8 (warmup)
45kg x 8
45kg x 8
40kg x 6

Pullup
BW x 8 (warmup)
BW+12.5kg x 8
BW+12.5kg x 8
BW+2.5kg x 8

**usertag** · 06-06-2015, 09:41 PM

7 June 2015

Upper

Bench Press
40kg x 8 (warmup)
62.5kg x 8
62.5kg x 6
55kg x 8

Supinated Rows
60kg x 8 (warmup)
87.5kg x 8
87.5kg x 8
80kg x 8

Seated Overhead Press
30kg x 8 (warmup)
47.5kg x 7
47.5kg x 5
42.5kg x 7

Pullup
BW x 8 (warmup)
BW+15kg x 8
BW+15kg x 5
BW+5kg x 8

Skull Crusher
20kg x 8
25kg x 6
25kg x 5
20kg x 8

Bicep curl
20kg x 8
35kg x 8
35kg x 8
30kg x 8

**usertag** · 06-09-2015, 05:04 AM

9 June 2015

Lower

Squat
60kg x 8 (warmup)
95kg x 8
95kg x 7
85kg x 8

Standing calf raise
97.5kg x 20
97.5kg x 20
97.5kg x 20

Crunches
15
15
15

Can't do deadlift due to my finger injured.

**usertag** · 06-10-2015, 05:29 AM

10 June 2015

1 min rest between sets.

Upper

Bench Press
40kg x 8 (warmup)
65kg x 7
57.5kg x 8
50kg x 6
50kg x 5

Supinated Rows
60kg x 8 (warmup)
90kg x 8
80kg x 8
70kg x 8
70kg x 8

Seated Overhead Press
30kg x 8 (warmup)
47.5kg x 8
42.5kg x 6
37.5kg x 7
37.5kg x 5

Pullup
BW x 8 (warmup)
BW+17.5kg x 6
BW+7.5kg x 7
BW x 8
BW x 5

**usertag** · 06-12-2015, 08:27 PM

10 June 2015

1 min rest between sets.

Squat
60kg x 8 (warmup)
97.5kg x 7
87.5kg x 7
80kg x 8

Bench Press
40kg x 8 (warmup)
65kg x 7
57.5kg x 7
50kg x 5

Supinated Rows
60kg x 8 (warmup)
92.5kg x 6
82.5kg x 8
72.5kg x 8

Seated Overhead Press
30kg x 8 (warmup)
50kg x 7
45kg x 6
40kg x 5

Pullup
BW x 8 (warmup)
BW+17.5kg x 7
BW+17.5kg x 5
BW+17.5kg x 5

**usertag** · 06-16-2015, 06:14 AM

16 June 2015

Lower

Squat
60kg x 8 (warmup)
97.5kg x 7
97.5kg x 4
97.5kg x 4

Standing calf raise
107.5kg x 20
107.5kg x 12
107.5kg x 12

Crunches
15
15
15

Deadlift
60kg x 5
100kg x 5

**usertag** · 06-19-2015, 08:38 PM

20 June 2015

2 min rest between sets.

Squat
60kg x 8 (warmup)
97.5kg x 8
97.5kg x 5
90kg x 5

Bench Press
40kg x 8 (warmup)
65kg x 8
65kg x 5
60kg x 5

Supinated Rows
60kg x 8 (warmup)
92.5kg x 8
92.5kg x 6
82.5kg x 8

**usertag** · 06-22-2015, 05:50 AM

22 June 2015

1 min rest between sets (rest pause training)

10 reps max

30 total reps

Bench Press 65kg x 8

Rows 92.5kg x 9

Incline Bench Press 52.5kg x 8

Pullup BW+20kg x 5

**usertag** · 06-24-2015, 06:09 AM

24 June 2015

1.5 min rest between set.

Lower

Squat
60kg x 8 (warmup)
97.5kg x 7
97.5kg x 5
97.5kg x 6

Standing calf raise
110kg x 20
110kg x 20
110kg x 15

Plank
30 sec
30 sec
20 sec

**usertag** · 06-26-2015, 08:52 PM

27 June 2015

1 min rest between sets.

Squat
100kg x 5
100kg x 4
100kg x 3

Bench Press
67.5kg x 5
67.5kg x 4
67.5kg x 4

Supinated Rows
95kg x 5
95kg x 5
95kg x 5

Incline Bench Press
55kg x 5
55kg x 5
55kg x 5

Pullup
BW+20kg x 5
BW+20kg x 5
BW+20kg x 5

**usertag** · 06-29-2015, 06:37 AM

29 June 2015

3 mins rest between set, 10 rep range.

Push

Bench Press
65kg x 9
65kg x 6
60kg x 7
60kg x 6

DB flyes
10kg x 10
10kg x 10
5kg x 10

Incline Bench Press
55kg x 5
50kg x 7
45kg x 10
45kg x 8

Upright Rows
40kg x 10
40kg x 10
35kg x 10

Skull Crusher
20kg x 10
20kg x 9
20kg x 7

**usertag** · 07-01-2015, 05:37 AM

1 July 2015

1.5 min rest between sets.

Squat
100kg x 7
100kg x 4
90kg x 6

Bench Press
67.5kg x 6
67.5kg x 4
60kg x 6

Pullup
BW+20kg x 8
BW+20kg x 5
BW+10kg x 7

Overhead Press
50kg x 7
50kg x 5
45kg x 5

Supinated Rows
95kg x 8
95kg x 8
85kg x 8

**usertag** · 07-04-2015, 03:16 AM

4 July 2015

1.5 min rest between sets.

Squat
100kg x 5
100kg x 5
100kg x 5
100kg x 5

Bench Press
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 4

Supinated Rows
97.5kg x 5
97.5kg x 5
97.5kg x 5
97.5kg x 5

Overhead Press
52.5kg x 5
52.5kg x 4
52.5kg x 4

Pullup
Skip

**usertag** · 07-06-2015, 06:46 AM

6 July 2015

Push

Supplement: 1 scoop of PES High volume

Bench Press
67.5kg x 7
67.5kg x 4
67.5kg x 4

DB flyes
11.25kg x 8
11.25kg x 7
11.25kg x 7

Overhead press
52.5kg x 5
52.5kg x 3
52.5kg x 3

Upright Rows
42.5kg x 9
42.5kg x 7
42.5kg x 7

Dips
BW+12.5kg x 10
BW+12.5kg x 8
BW+12.5kg x 8

**usertag** · 07-08-2015, 03:39 PM

9 July 2015

Pull

Pullup
BW+20kg x 7
BW+20kg x 5
BW+20kg x 5

Rows
80kg x 14
80kg x 10
80kg x 8

Bicep curl
37.5kg x 10
37.5kg x 6
37.5kg x 6

**usertag** · 07-10-2015, 08:47 PM

11 July 2015

Push

Squat
100kg x 8
100kg x 5
90kg x 5
90kg x 5

Bench Press
67.5kg x 6
67.5kg x 4
60kg x 5
60kg x 5

Overhead Press
50kg x 7
50kg x 4
45kg x 5
45kg x 4

Dips
17.5kg x 7
17.5kg x 5
10kg x 8

**usertag** · 07-11-2015, 09:51 PM

12 July 2015

Pull

Pullup
BW+20kg x 8
BW+20kg x 5
BW+10kg x 7
BW+10kg x 5

Supinated Rows
97.5kg x 8
97.5kg x 5
87.5kg x 8
87.5kg x 8

Bicep curl
40kg x 7
40kg x 5
35kg x 8

**usertag** · 07-14-2015, 03:49 PM

15 July 2015

Push

1.5 mins rest between sets

Bench Press
67.5kg x 8
67.5kg x 5
60kg x 6
60kg x 5

Overhead Press
50kg x 8
50kg x 4
45kg x 5
45kg x 4

Dips
20kg x 6
20kg x 4
10kg x 8

**usertag** · 07-15-2015, 03:57 PM

16 July 2015

Pull

Pullup
BW+22.5kg x 6
BW+22.5kg x 5
BW+10kg x 10
BW+10kg x 8

Supinated Rows
100kg x 6 (realised i did not do proper form, moving body so much while pulling it up, so reduce weight to 90kg that i don't move body and control pulling it up.)
90kg x 6
82.5kg x 10
82.5kg x 8

Bicep curl
40kg x 7
40kg x 6
35kg x 10

**usertag** · 07-16-2015, 06:42 PM

17 July 2015

Leg

Squat
102.5kg x 5
102.5kg x 4
92.5kg x 8
92.5kg x 6

Standing calf raise
120kg x 20
120kg x 18
120kg x 12
120kg x 12

Deadlift
102.5kg x 5

**usertag** · 07-17-2015, 07:20 PM

18 July 2015

Upper body

Bench Press
70kg x 7
70kg x 5
62.5kg x 7
62.5kg x 5

Weighted Pullup
BW+22.5kg x 6
BW+22.5kg x 4
BW+10kg x 10
BW+10kg x 8

Overhead Press
52.5kg x 9
52.5kg x 6
45kg x 8
45kg x 6

Supinated Rows
90kg x 10
90kg x 8
80kg x 10

**usertag** · 07-19-2015, 03:38 PM

20 July 2015

Full body

Squat
102.5kg x 6
92.5kg x 8
92.5kg x 7

Bench Press
70kg x 6
62.5kg x 7
62.5kg x 5

Weighted Pullup
BW+22.5kg x 6

Skip workout as I need to leave for work.

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