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Returned from 2 weeks break
Oct 11, 2020 (Sunday) - Chest/Shoulder/Trap
Current Weight: 81.6kg
BB Bench Press
65kg x 5
70kg x 5
75kg x 3

DB Incline Bench Press
20kg each x 8, 8, 6

Sept 22, 2020 (Tuesday) - Hams/Back
Current Weight: 81.5kg
Deadlift
100kg x 5
110kg x 5
120kg x 4 (Previously: 115kg x 5)

Lying Leg Curls
37.5kg x 8, 8, 8

Sept 21, 2020 (Monday) - Quads/Arms
Current Weight: 82.0kg
Squat
85kg x 5
90kg x 5
95kg x 4 [Previously: 90kg x 5]

Hack Squat
40kg x 8
45kg x 8, 7

Sept 13, 2020 (Sunday) - Chest/Shoulder
Current Weight: 81.8kg
BB Bench Press
65kg x 5
70kg x 5
75kg x 4 [Previously: 75kg x 3]

DB Incline Bench Press
20kg each x 8, 8, 8

Sept 18, 2020 (Thursday) - Arms/Quads
Incline Skullcrusher
25kg x 8, 8
30kg x 8

Barbell Curl
25kg x 8, 8
30kg x 7

Smith Machine Squat

Sept 17, 2020 (Wednesday) - Shoulder/Chest
Current Weight: 81.9kg
Overhead Press
35kg x 5
40kg x 5
45kg x 4

Lateral Raise
10kg each x 8, 8, 8

Sept 15, 2020 (Tuesday) - Hams/Back
Current Weight: 81.4kg
Deadlift
85kg x 5
100kg x 5
115kg x 5

Lying Leg Curls
37.5kg x 8, 8, 8

Sept 14, 2020 (Monday) - Quads/Arms
Current Weight: 81.7kg
Squat
80kg x 5
85kg x 5
90kg x 5

Leg Extension
50kg x 8, 8, 8

Sept 13, 2020 (Sunday) - Chest/Shoulder
Current Weight: 81.7kg
BB Bench Press
65kg x 5
70kg x 5
75kg x 3

DB Incline Bench Press
20kg each x 8, 8, 5

Hey guys. Haven't been active in gym since the lockdown in March, followed by surgery right after lockdown was relaxed.
I'm currently out of shape (~20% body fat, not happy about it), but I'm...

Week 10
Had some "cheat days" for the last 2 days, time to cut calories again.
Again, moving back to PPL x 2 next week, but change from 5x5 to 4x6-8 on compound exercise

Current Weight: 79.5kg...

Current Weight: 79.1kg (174lbs)

Mar 05, 2020 (Thursday) - Legs
Squat
100kg (220lbs) x 5
100kg (220lbs) x 5
100kg (220lbs) x 5, followed by 80kg (176lbs) x 5

Romanian Deadlift
85kg...

I can only contribute this much, from Jan 01 until today,
7,285kg = 16,060 lbs [Only on barbell overhead press]

693,730 + 16,060 = 709,790

Current Weight: 79.2kg (174.5lbs)

Mar 04, 2020 (Wednesday) - Shoulder/Traps
Overhead Press
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5, followed by 35kg (77lbs) x 8
...

Current Weight: 79.1kg (174lbs)

Mar 03, 2020 (Tuesday) - Back/Biceps
Deadlift
135kg (297.5lbs) x 4

Pull-Up - 8, 8, 7

BB Bent Over Row
60kg (132lbs) x 8, 8, 7

Week 9
Been away since last Wednesday, and couldn't keep track on my diet for the past few days. Will do a 4-day body split for this week since I could only go to the gym for 4 days this week due to...

Current Weight: 78.3kg (173lbs)

Feb 26, 2020 (Wednesday) - Push B
Overhead Press
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5, followed by 35kg (77lbs) x 8

BB...

...and I alternate calf and abs workout on workout day, so I'm doing abs and calf workout 3x/week.

Current Weight: 78.6kg (173lbs)

Feb 24, 2020 (Monday) - Pull A
Deadlift
130kg (286.5lbs) x...

Week 8
Switching back to push, pull, legs 2x/week for this week. Will see how it goes for this week.
Current Weight: 78.6kg (173lbs)

Feb 23, 2020 (Sunday) - Push A
BB Bench Press
80kg...

Current Weight: 78.4kg (173lbs)

Feb 20, 2020 (Thursday) - Shoulder/Arms
DB Shoulder Press - Trying out reverse pyramid set, instead of standard pyramid set
22.5kg (50lbs) per side x 6
20kg...