Reply
Results 1 to 9 of 9
  1. #1
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline

    ongeelim's Back to Training Log

    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 finally able to come back to training

    I'm experimenting out this new 3-day split:
    - Chest/Shoulder -> Quads/Biceps+Triceps -> Back+Traps/Hams [Train 2x/week]
    - Each body part will alternate between heavy and volume sets
    - Overall sets per week for each body part: Chest/Back/Quads/Hams (18 sets), Biceps/Triceps (12 sets), Traps (8 sets), Delts (7 sets per head)
    - Abs and calves trained 2 times a week

    Feel free to comment/provide feedback on my new training split.
    Day 1 - Chest (Heavy)/Shoulder (Volume)
    Bench press - 3x5 [2-3 mins rest]
    incline dumbbell press - 3x8 [2 mins rest]
    1 Chest exercise - 3x12
    ------------
    1 Front delt exercise - 4x12
    1 Side delt exercise - 4x12
    1 Rear delt exercise - 4x12

    Day 2 - Quads (Heavy)/Biceps & Triceps (Volume)
    Squats - 3x5 [2-3 mins rest]
    Leg Press/Hack Squat - 3x8 [2 mins rest]
    Leg Extension - 3x12
    ------------
    2 Biceps exercises - 3x12
    2 Triceps exercises - 3x12

    Day 3 - Hams (Heavy)/Back & Traps (Volume)
    Deadlift - 3x5 [2-3 mins rest]
    Lying/Seated Leg Curls - 3x8 [2 mins rest]
    1 Hams exercise - 3x12
    ------------
    1 Vertical Pull exercises - 3x12
    2 Horizontal Pull exercises - 3x12
    Shrug - 4x12

    Day 4 - Shoulder (Heavy)/Chest (Volume)
    Overhead Press - 3x5 [2-3 mins rest]
    1 Side delt exercise - 3x8 [2 mins rest]
    1 Rear delt exercise - 3x8 [2 mins rest]
    ------------
    3 Chest exercises - 3x12

    Day 5 - Biceps & Triceps (Heavy), Quads (Volume)
    2 Triceps exercise - 4x8 [2 mins rest]
    2 Biceps exercise - 4x8 [2 mins rest]
    ------------
    3 Quads exercises - 3x12

    Day 6 - Back (Heavy), Hams & Traps (Volume)
    Pull-up (or Weighted pull-up) - 3x8 [2 mins rest]
    Barbell Row - 3x8 [2 mins rest]
    1 Vertical pull exercise - 3x12
    ------------
    3 Hams exercises - 3x12
    Shrug - 4x12
    Last edited by ongeelim; 09-19-2020 at 07:08 AM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  2. #2
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Front Raise supersetted with Lateral Raise
    7.5kg each x 12, 12
    5kg each x 12, 12

    Reverse Flyes
    20kg x 12
    25kg x 12, 12
    Last edited by ongeelim; 09-14-2020 at 07:14 AM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  3. #3
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    21s supersetted with Incline Skullcrusher
    15kg x 21 | 15kg x 12
    15kg x 21 | 20kg x 12
    15kg x 21 | 20kg x 12

    Cable Rope Triceps Pushdown
    15kg x 12, 11, 8

    Hammer Curl
    7.5kg each x 12, 12, 12

    Triceps Dip Machine
    47.5kg x 12
    57.5kg x 12
    62.5kg x 12

    One Arm Preacher Curl Machine
    10kg each x 10
    7.5kg each x 12
    5kg each x 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  4. #4
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Lat Pulldown
    42.5kg x 12, 10
    37.5kg x 12

    Cable Seated Row
    37.5kg x 12, 12, 12

    One Arm Iso Lateral Pulldown
    20kg each x 12, 12, 12

    One Arm Iso Row
    15.9kg each x 12, 12, 12

    Dumbbell Shrug
    25kg each x 12, 12, 12, 10

    Calf Raise
    60kg x 15, 15, 15
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  5. #5
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Facepull
    21.2kg x 8
    25kg x 8, 8

    BB Incline Bench Press
    40kg x 12, 12, 10

    DB Decline Bench Press
    15kg each x 12, 12, 12

    Bench Press Machine
    47.5kg x 10
    42.5kg each x 11, 10

    Mid Cable Flyes
    13.6kg each x 11
    9.1kg each x 12, 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  6. #6
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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
    60kg x 12, 12, 10

    Hack Squat
    40kg x 10, 10, 9

    Leg Press Machine
    70kg x 12
    80kg x 12
    90kg x 12

    One Leg Extension
    40kg each x 12, 12, 10

    I would need to re-balance the sets for each body parts per sessions.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  7. #7
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Cable Chest Fly
    13.6kg each x 12, 12, 12

    Front Raise
    7.5kg each x 12, 12, 12

    Lateral Raise
    7.5kg each x 12, 12, 12

    Reverse Flyes
    25kg x 12, 12, 12

    Standing Calf Raise
    52.5kg x 15, 15, 15

    Hanging Leg Raise - 3x15 reps
    Cable Oblique Crunch - 3x15 reps (20kg each side)
    Last edited by ongeelim; 09-20-2020 at 04:27 PM.
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  8. #8
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Leg Extension
    42.5kg x 8
    47.5kg x 8
    52.5kg x 8

    Preacher Curl Machine
    22.5kg x 12, 10
    17.5kg x 12

    Incline Skullcrusher
    20kg x 12, 12
    25kg x 12

    Hammer Curl
    7.5kg each x 12
    10kg each x 12, 10

    Cable Rope Triceps Pushdown
    12.5kg x 12, 12, 10

    Seated Calf Raise
    62.5kg x 15, 15, 15

    Decline crunch - 3x15 reps
    Planking - 3x45 sec hold
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

  9. #9
    Registered User ongeelim's Avatar
    Join Date: Mar 2015
    Location: Malaysia
    Age: 30
    Posts: 52
    Rep Power: 69
    ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0) ongeelim has no reputation, good or bad yet. (0)
    ongeelim is offline
    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

    Cable Seated Row
    37.5kg x 12, 12, 10

    Lat Pulldown
    37.5kg x 12, 12, 12

    One Arm Iso Row
    15kg each x 12, 12, 12

    Dumbbell Shrug
    25kg each x 12, 12, 12, 12
    Training Log: https://forum.bodybuilding.com/showthread.php?t=178967881
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts