vinilzord's log for tracking purposes!

[vinilzord]

Day 35 (31/05)

Rest. I had the flu vaccine and felt like chit the entire day

Meals: same stuff except I didn't snack
Macros and kcals:
P = 139g
F = 80g
C = 189g
Kcals = 1732

[vinilzord]

Day 36 (01/06)

Rest

I'm hitting back/bis tomorrow!

Meals: same stuff, plus I had some milk before going to bed

[vinilzord]

Day 37 (02/06)

Back/bis mostly

Lat Wide Grip Pulldown 3x11 37KG
Seated Rowing Machine 3x10 37KG
Reverse Flyes 3x15 10KG (fixed the form)
Upright BB Row 3x12 12KG
Standing Curls 4x10 6KG
Scott Curls 4x15 5KG (I was forcing the last reps on my left arm until I couldn't feel it anymore *muscle imbalance)

Meals: same stuff, plus some milk pre sleep

Honestly it was a decent workout. I wasn't goofing around and I restricted my rest to the minimum necessary. I wasn't really in the mood and still managed to do better than last week

[vinilzord]

Day 38 (03/06)

Chest/tris/shoulders routine

It went really smooth! I corrected my execution of some exercises, and actually felt that I was working the right muscles. I did the reps very slowly to stimulate mind-muscle connection and it was an AWESOME feeling. (finally!)

Bench Press 4x10 18KG
Pecs Fly Machine 4x10 22KG
DB OB Press 3x10 8KG (shoulders are no longer sore from chitty form)
Upright Row with cable bar 3x12 7KG
Tris Pulley Pushdown 4x10 20KG
Skulls Crusher 4x10 5KG

Meals: I'll eat the same stuff

[vinilzord]

Day 39 (04/06)

Rest

Meals: same stuff plus some Speculaas biscuits (this chit is delicious).

I'll probably train legs tomorrow morning.

[vinilzord]

Day 40 (05/06)

Legs routine! Very good imo

Leg Press 45° 4x10 67KG
Leg Extension 4x11 65KG
Hip Abduction 3x12 25KG
Calf Raises w/ 10KG Kettlebell 4x10
Hamstring Curl 4x10 60KG
(Left arm) Standing up Curls 3x12 7KG *due to muscle imbalance

Meals: same stuff, plus some extra PB and milk before bedtime

For some reason I woke up yesterday feeling leaner and slightly bigger, out of the blue.

I'll post a pic next Sunday

[vinilzord]

Day 41 (06/06)

Insanely good workout, I hit back/traps/bis

Lat Wide Grip Pulldown 4x10 40KG
Seated Rowing w/ close grip Pulley 4x9 37KG
Reverse Flyes 3x15 12KG
Upright Row w/ BB 4x10 9KG
Standing Curls 3x12 7KG
Scott Curls 4x10 6KG

I felt like a beast, for some reason! Didn't get very tired and my form was on point, plus time under tension ranged from 4-6s

The only downside is that I couldn't sleep for the life of me. I blame my afternoon nap :/

Meals: same stuff, I had an extra 100g of black beans cause it was yummy

[vinilzord]

Day 42 (07/06)

Rest. I'm doing my final exams this week

Meals: same 2000kcal consumption, same stuff

[vinilzord]

Day 43 (08/06)

I'll hit chest/shoulders

Bench Press 4x11 18KG (decent form/5s under tension)
Pec Flyes Machine 4x10 20KG
DB OH Press 3x9 8KG
Upright Row w/ cable bar 4x8 10KG
Lateral Raises (left shoulder) 3x8 5KG
Tris Pulley Pushdown 3x10 25KG
Skulls 4x9 10KG

Meals: same stuff, plus milk pre sleep

It was a good workout. I think I spent more time resting than ideal, but it was intense and my form was on point

[vinilzord]

Day 44 (09/06)

Rest

Meals: same stuff

[vinilzord]

Day 45 (10/06)

Rest

Meals: tbh I didn't eat much, I may have skipped 2 meals

[vinilzord]

Day 46 (11/06)

Went for a jog in the afternoon. Will hit back/bis tomorrow hard

Meals: I ate the same stuff

[vinilzord]

Day 47 (12/06)

Solid full body split. I increased the weight in legs and back exercises

Lat Wide grip Pulldown 4x10 40KG
Seated Rowing w/ Pulley 4x8 40KG
Hips Aduction 4x10 25KG
Reverse Flyes Machine 4x12 12KG
Leg Extension 3x10 70KG
Lateral Raise 3x8 5KG (left shoulder)
Upright Row w/ BB 4x10 10KG
Calf Raises w/ 10KG Kettlebell 3x12
Standing Bis Curls 4x10 6KG

Meals: same meals

[vinilzord]

Day 48 (13/06)

Chest/shoulders day

Bench Press 4x10 18KG
Flyes Machine 4x8 25KG
DB OH Press 3x10 8KG
Lateral Raises (left shoulder) 3x10 5KG
Upright Row w/ cable bar 4x10 5KG
Bis Curls (left arm) 4x8 7KG
*I feel like they are lagging behind
Tris Pulley Pushdown 4x8 22KG
Skulls 4x10 10KG

Meals: same usual stuff but I had lots of milk due to bedtime munchies

[vinilzord]

Day 49 (14/06)

Legs and bootay workout

Leg Press 45° 4x10 67KG
Hip Abduction 4x10 25KG
Hip Adduction 4x8 25KG
Bosu Ball Squat 3x8
Calf Raises w/ Kettlebell 4x10
Hamstring Curls 4x9 60KG
Leg Extension 3x12 65KG
Bis Curls (left arm) 3x12 7KG
*I will keep doing them even on chest/shoulders and lower body workouts. Fuk this muscle imbalance

Meals: same stuff plus chocomilk right after workout as I was feeling hipoglicemic and light headed

[vinilzord]

Day 50 (15/06)

It will be a holiday here so I'll do some exercises at home 4 fun

Meals: same meals

[vinilzord]

Damn, I missed some days heh

Day 51 (16/06)

Back/bis workout

Lat Wide grip Pulldown 3x10 40KG
Seated Rowing w/ Pulley 4x10 35KG
Reverse Flyes 4x10 12KG
Upright Row 4x10 10KG
Lateral Raises (left shoulder) 3x9 5KG
Standing Bis Curls 3x12 7KG
Seated Bis Curls 3x10 6KG

Slightly better form on some exercises, there's always room for improvement

Meals: same meals, some extra chicken

[vinilzord]

Day 52 (17/06)

Rest

I went to my doc to check my stats!

I regained around 4.2KG of lean mass since Day 1, and lost 900g of fat. My most prominent gains were regarding my chest, arms, forearms and back. On a side note, my posture got better (screw you s****osis!)

Our strategy is to keep bulking up until late August. To be precise, we are aiming for more 4KG of lbm. Then, I'll start to shred fat for a good 2 months. Initial goal of fat loss is 5.5KG, but if I'm not content with it I'll extend this cut.

Lacking pics because the results aren't that visible for now.

Meals: same meals plus burger and onion rings in the evening.

[vinilzord]

Day 53 (18/06)

Cozy Sunday

I woke up looking leaner. Feelsgoodman

Meals: fasted until 11AM, had some chicken breast, and then regular meals

[vinilzord]

Day 54 (19/06)

Chest/shoulders workout in the morning

Bench Press 4x10 18KG
Pec Flyes Machine 4x11 20KG
DB OH Press 3x10 8KG
Lateral Raises (left shoulder) 3x8 5KG
Upright Row w/ cable bar 3x11 7KG
Tri's Pulley Pushdown 3x9 25KG
Skulls 3x11 5KG

Meals: chocomilk right after workout, then regular meals

[vinilzord]

Day55 (20/06)

Rest

Meals: same plus a fat ass burger and fries at Outback

[vinilzord]

Day 56 (21/06)

Full lower body workout

Leg Press 45º 4x11 67KG
Hips Adduction 4x9 25KG
Hips Abduction 4x10 25-20KG (last set)
Calf Raises w/ Kettlebell 4x10
Hamstring Curls 3x11 60KG
Legs Extension 4x9 65KG
Bosu Ball Squats 3x10

Meals: same stuff

[vinilzord]

Day 57 (22/06)

Back/bis

Lat Wide grip Pulldown 4x10 40-35KG (last set)
Seated Cable Row 4x8 40KG
Reverse Flyes Machine 4x10 12KG
Upright Row w/ BB 4x10 10KG
Standing Curls 3x8 7KG
Twisting crunches 3x10

I didn't eat properly before the workout and felt light headed, so performance suffered a bit

I'll have BCAAs intra workout from now on

Meals: same meals

[vinilzord]

Day 58 (23/06)

Chest/shoulders/tris

It went freaking smooth. I was feeling totally energetic and had short rest periods

Bench Press 4x10 20KG (it felt like I could increase by 4-6KG and keep a good form)
Pec Flyes Machine 4x9 23KG
DB OH Press 4x8 8KG
Upright Row w/ cable bar 3x10 10KG
Tris Pulley Pushdown 3x10 25KG
Skulls 4x10 10KG

Meals: same meals

[vinilzord]

Day 59 (24/06)

Back/Bis

Unfortunately I didn't have much time, but it went good I guess. I was feeling strong even though I didn't eat enough beforehand

Lat Wide grip Pulldown 4x9 38KG
Seated Cable Row 3x10 37KG
Reverse Flyes Machine 3x12 7KG (form was horribly off point!)
Upright Row w/ BB 4x10 10KG
*Did not do Curls

Meh, it was better than not hitting the gym at all. I'm not annoyed because biceps are already recruited in the first two exercises

Meals: same stuff, maybe a couple more eggs in the afternoon if I have the munchies

[vinilzord]

Day 60 (25/06)

Hell yeah, sixty days! It's been fun I gotta say

Rest day

Meals: had less carbs (50g), drank some rum with my old man in the afternoon and still managed to stay under 2k.

[vinilzord]

Day 61 (26/06)

Rest

Meals: same

[vinilzord]

Day 62 (27/06)

Back/bis/traps

Very good performance imo

Lat Wide grip Pulldown 4x9 40KG
Seated Row w/ cable Pulley 4x8 40KG
Reverse Flyes 4x10 10KG
Upright Row w/ BB 3x11 10KG
Standing DB Curls 3x10 7KG
Curls Machine 3x8 15KG
*BCAAs intra workout

Meals: same

[vinilzord]

Day 63 (28/06)

Leg day!

Leg Press 45° 4x10 70KG
Leg Extensions 3x12 70KG
Hamstring Curls 4x9 70KG
Hips Abduction 3x11 25KG
Hips Adduction 3x10 25KG
*BCAAs intra workout ( I will be having some between sets )

It went smooth. It took me longer to reach fatigue so I went for really slow contractions all the time.

Meals: slightly less carbs because I'm experimentating this week, P and F was the same

[vinilzord]

Day 64 (29/06)

Chest/shoulders/tri's

The weight itself in the BP is not much (40KG taking the BB in account), but my main objective here is to have nearly flawless form and squeeze the rep slowly, so I don't give a fuk about the plates as long as the exercise is intense (for now). Also I was afraid of increasing the weight and fail to unrack the bar, it turned out that my chest got noticeably stronger

Bench Press 3x10 + 1x6 25KG!!!
Pec Flyes Machine 3x11 + 1x8 27-22KG
DB OH Press 3x9 + 1x8 8-7KG
Lateral Raises (left shoulder) 3x9 6KG
Upright Row w/ cable Pulley 3x8 10KG
Tri's Pulley Pushdown 3x11 25KG
Skulls w/ BB (12KG) 3x10
Left Tri's Skulls w/ DB 2x8 5KG
*BCAAs intra workout
**I will add another 4th set with a decreased weight of 10-20% if I feel I can go for more reps WITH proper form. When I have a spotter nearby I'll simply do forced reps and maintain the weight

Meals: again less carbs were consumed, rest was the same