uMiron Log Of Peace - Let's Make Some Gainz!

[uMiron]

Hello fellows,

I have been working out for ~10 months now and I decided to create this log (I'm very lazy tho) to check my progress in a few years from now. I'll try to update this thread every workout but I can't promise this because I am very fukin lazy.

Anyway, I bulked for 8 months (did a mini-cut during that time) but I got a little bit fat, currently I am cutting until I think I am lean enough to bulk again.

I am currently studying computer science in university.

If you want to follow me on IG check my sig, I will follow you back.
All my posts will be in metric units.

Lets get serious with this!

Stats
Height: 1,70m
Weight: 73kg

Routine (check sig)
tuesday:
bench 3x5
db row 3x5
db seated press 3x8
lat pulldowns 2x10
incline db press 2x10
biceps 2x12
triceps 2x12

wednesday:
back squats 3x10
rdl 3x10
leg extensions (single leg) 3x12
leg curls (single leg) 3x12
calf raises 4x15+

friday:
flat db press 3x10
cable crossovers 3x12
seated cable row 3x10
straight-arm pulldowns 3x12
lateral raises 2x12
biceps 2x12
triceps 2x12
rear delt flies 2x12

saturday:
back squats 3x5
rdl 3x5
leg press 2x10
leg curls 2x10
calf raises 3x15+

I will start updating this thread next tuesday so stay tuned.

LETS MAKE SOME FUKIN GAINZ!!!!!!!

[uMiron]

I started with light weight because I want to make sure my form wasn't fuked up because of my cut.
I decided to restart my bulk until March 2015.

Everything with a * in the beginning means that I can increase the weight next session.

* bench 75x3x5
* db row 25x3x5
db seated press 25x3x6
lat pulldowns 50x2x10
*incline db press 22.5x2x10
seated db curl 10x2x12
rope pressdown 20x2x12

[uMiron]

I'll increase the weight on compound exercises (bench, ohp, rdl, squat, row) on heavy days when I can get all the prescribed sets & reps with at least 2 reps before complete failure (I'll not make those super difficult grinds where I probably break form).

If in one session I can't get all the reps on a certain compound I'll add an extra set to that exercise from last week session.

Example: I do a weight with all 3x5 on bench press (I'll always be 2 reps short from failure). In this case I increase the weight next session.
If I get for example 5, 5, 4 reps on the sets, I'll add an extra set with the same weight and rep scheme. If in the next bench session I can't get the first 3 sets with all 5 reps, I'll add another extra set (meaning I do 5 sets this time). When I get all 5 reps on the first 3 sets I'll increase the weight on the next bench session and just do 3x5 again.

On accessory movements I'll use the same method (without increasing the sets) and use a bit of auto-regulation.

[uMiron]

Squats 82.5x10, 82.5x8, 82.5x8
* RDL 52.5x3x10
Leg Extensions (single leg) 30x3x10
Leg Curls (single leg) 20x3x10
Calf Raises 62.5x3x15

Holy fukin difficult session... Got to go through the pain and survive to make dem gaiinzzzzz

Next session: friday, light upper... Lets go, lets do this chit, I feel the gainzzzzzz I feel the power running through my veins.

[uMiron]

flat db press 27.5x10,9,8
cable crossovers 15x3x12
cable row 55x3x10 (Form not good, will decrease weight next session)
straight arm pulldown 30x3x12
* seated lateral raises 5x3x12
seated db curls 10x3x12
overhead tricep ext 25x3x12
rear delt flies 5x3x12

Normal session, feeling stronger because I started my bulk. Hoping to increase these numbers slowly but surely.

[uMiron]

As I said before my I am starting my bulk with weight that I can perform comfortably so that I can focus on form.

* squats 92.5x3x5
* rdl 72.5x3x5
* leg press 160x2x10
leg curls 50x10,9
* calf raises 65x3x15+

[uMiron]

* bench 77.5x3x5
db row 27.5x5,4,5
* db seated press 25x3x6 (will use auto regulation next session)
* lat pulldowns 50x2x10
* incline db press 22.5x2x10
seated db curls 10x2x12
triceps pressdown 25x2x12
face pulls 20x2x12 (for shoulder health)

Nice session, lots of prs.

[uMiron]

* squats 82.5x3x10
single leg extensions 25x3x12
single leg curls 4x20x12
calf raises 3x15+

No rdls today, my lower back was tired af.

[uMiron]

flat db press 27.5x10,10,9
cable crossover 15x3x12
seated cable row 50x3x10
straight arm pulldown 35x3x12
seated lateral raises 7.5x3x12
rope hammer curl 30x3x12
overhead tricep ext 25x3x12
face pulls 25x3x12

[uMiron]

* squats 95x3x5
leg press 185x10,9
leg curls 50x2x10
calf raises 65x3x15+

[uMiron]

* bench 80x3x5
row 27.5x3x5
ohp 27.5x4,2; 25x6
lat pulldowns 55x9,8
incline db press 25x10,9
* seated db curls 10x2x12
rope pressdown 20x2x12
face pulls

nice session.

[uMiron]

* squats 82.5x3x10
single leg extensions 25x3x12
single leg curls 20x4x12
calf raises

[uMiron]

flat db press 30x9,8,7
cable crossover 15x3x12
seated cable row 50x3x10
straight arm pulldown 35x3x12
seated lateral raises 7.5x3x12
biceps
triceps
face pulls

[uMiron]

After this workout I decided to get back on track as far as my nutrition and sleep goes, been slacking a bit.

bench 82.5x5,4,3
* db row 27.5x3x5
ohp 27.5x5,2, 25x6
pulldowns 60x2x9,8
forgot to incline lol
biceps
triceps
shrugs
face pulls

[uMiron]

(*) flat db press 30x10,10,9
* cable crossover 15x3x12
cable row 55x3x10
pulldowns 35x3x12
seated lateral raises 7.5x3x12
bicep curls 20x3x12
overhead tricep extension 30x3x12
face pulls
shrugs

[uMiron]

Long time no see. Will get on track with this again.
Started using some RPE scale and auto regulation.

bench 85x4,3,3 @ 9
* db row 30x3x5
ohp 27.5x6,3 @ 9
pulldown 60x2x10
incline db press 27.5x10,9
face pulls

[uMiron]

* squats 97.5x3x5
* rdl 92.5x3x5
* leg press 175x2x10
leg curls 50x2x10
calf raises