My workout log

[needmoargains]

Also I saw some guys from high school and they said I look good now and I got taller! They said I used to be short as **** . There is hope for us !

[needmoargains]

Another day , another session.
Incline Bench: 85 kg x 4, 75 kg x 6, 65 kg x 8
DB Shoulder Press: 30 kg x 4,26 kg x 7 , 22 kg x 8
Close Grip Bench : 62.5 kg x 9,52.5 kg x 11,42.5 kg x 13
Lateral Raises : 10 kg x 15,5,5,5,
Rope Pushdown : 19.3 kg x 15,5,5,5
Calf Raise : 75 kg x 15,8,8,6

[needmoargains]

Finally managed to get a workout in . I will start doing weighted pull ups because they focus more on back and I want more back gains + I done the same reps for my top set on chins.
Weighted Chin up : 25 kg x 4, 16.25 kg x 6, 2.5 kg x 8
Incline Curls: 20 kg x 5,16 kg x 7 , 14 kg x 8
Leg Press: 40,80,120,160,240 kg x 15,15,12,10,7
Cable Rows : 52 kg x 12,12,12,12
Cable Rope Curls :19.3 kg x 15,6,6,5 Rest Pause
facepulls :14.7 kg x 15,10,10,8 Rest Pause

[needmoargains]

Ahh today was a **** day for incline. I went gym 2 hours after waking up. Only had a flapjack bar and a monster. I have been doing incline for 8 weeks . Hopefully I can do 85 x 5 again next workout.
Incline Bench : 85 kg x 3 , 75 kg x 6, 60 kg x 10(slow)
DB Shoulder Press : 30 kg x 5,26 kg x 7 , 22 kg x 10
Close Grip Bench : 65 kg x 8, 55 kg x 10, 45 kg x 12
Lateral Raises : 10 kg x 15,7,6,6 Rest Pause
Rope Extension 19.3 kg x 15,6,6,6 Rest Pause
Gonna only add weight to one set on my mains per set now.

[needmoargains]

Tonight is pull workout. So busy with this job ffs.

[needmoargains]

Not bad workout. Damn man I am eating 2700 calories and lost 0.2 kg. Gonna try 2800... Also incline curls won't improve now so I gotta change it up. I trained fasted too .
Weighted Pull ups: 12.5 kg x 4 , 5 kg x 6 , bodyweight x 7
Incline Curls: 20 kg x 5,16 kg x 8, 14 kg x 8
Leg Press: 100 kg x 12,150 kg x 12,200 kg x 10,260 kg x 12,280 kg x 8
Cable Row :59 kg x 12,12,12,12
Cable Rope Curls : 21.6 kg x 15,10,10,8
Facepulls :17 kg x 15,6,6,6

[needmoargains]

Ahh man feels good to be doing dumbells again. Funny story today. So I went to use the 36 kg dumbbels and after I use them and go to put them back I realize some ****ing *******s put their 14 kg dbs there. Smh. Then these kids were using 22 kg dbs and they saw me doing 36 kg. They decide to do 36 kg with 1/4 range of motion and spotting ...well ...
Incline DB: 36 KG x 6,30 kg x 10,26 kg x 12
DB Shoulder Press :30 kg x 6,26 kg x 8,24 kg x 9
Close Grip Bench: 67.5 x 7,57.5 x 10,50 kg x 12
DB Shrugs: 30 kg x 15,40 kg x 8
Lateral Raises :12 kg x 15,5,5,5
Rope Pushdown: 21.6 kg x 15,5,5,5
Calf Raise : 75 kg x 15,8,8

[needmoargains]

I trained early today at 12:15 till about half 1.
Weighted Pull Ups: 12.5 kg x 6, 5 kg x 8 , Body weight x 15
Barbell Curls: 40 kg x 6 , 30 kg x 10, 25 kg x 14
Leg Press: 100 kg x 15,150 kg x 14,200 kg x 10 , 280 kg x 8
Cable Row : 66 kg x 12,12, 10,9
Hammer Curls: 16 kg x 10,9,9
Facepulls :19.3 kg x 15,5,5
Well here is the thing : Pulls were kinda **** form though, my best with good form is like 10-12 but I wanted to try Kali muscle's way of doing them and got a mad pump also did thumbless grip on them.
Hammer curls were **** ,I didn't get no pump with them so gonna do preacher machine next time.
Facepulls are getting stale ( done them for 6-7 months ) so gonna do that db reverse fly .

[needmoargains]

Ffs! I went to sleep yesterday after gym at 4 pm.. I woke up at half 10 . Then I was up till 7:30 am and went sleep ( half awake sleep ) till 10:30... my lower back was also sore from doing cable rows arnold style. I guess this is why kinobody recommends doing 1 day on 1 day off. I couldn't even get the 36 kg dbs up myself today .
Incline DB: 36 x 6,30 x 10,28 x 9
Machine Shoulder Press: 15 kg plate per side : 2 sets x 8-10 reps.
Close Grip Bench : 67.5 kg x 10,60 kg x 11,55 kg x 12
Side Lateral : Quadruple dropset from 12 ->10>8>5
DB Skullcrusher : 10 kg x 15,15,12
So I will take off till friday and start training monday wed friday like kino says. I did machine shoulder press today because if I struggled to get the 36 kg up I wouldn't be able to do 30s on shoulder press tbh.

[needmoargains]

Weighted Pull ups: 15kg x 5, 5 kg x 8 , bodyweight x 8
Barbell Curls : 42.5 kg x 6, 35 kg x 10,27.5 kg x 12
Leg Press: 100 kg x 12,150 kg x 12,200 kg x 10,250 kg x 9, 300 kg x 10
Cable Row : 66 kg x 10,10,10
One Arm Preacher Machine: 9 kg x 10,10,10
DB reverse fly : 4 kg x 15,10,10

[needmoargains]

Oh yh here is the measurements that I have currently. I put on 3 kg in 2 months . I need to cut down my calories lol im gaining weight too quickly.
Weight from 68.2 kg to 71.4 kg
Height 173/175 cm .Some days I measure at 173 and some days at 175 ._.
Right arm 37.6 cm left arm 37.1 cm flexed
Chest flexed 104 cm
Shoulder width 47 cm
Waist from 76 cm to 78 -_-
This is not good , kinobody says if your waist increases then you need to cut the calories back.
Calipers actually put me at 10.5 % now before i was 11 % wtf. MAKING GAINS

[needmoargains]

I killed it today. I watched a vid and the person said calipers can be off by up to 3% 10.5+ 3 % is 13.5% lets say im 13% I guess. I will bulk till April 22nd. My goal is 75-77 kg and for the calipers to show 12-13% at this weight which would actually be 15-16% Then I wanna cut down till calipers say 7% which should be 10 which should be 72-73 kg lol.
Today I did :
Incline DB : 36 kg x 8 , 32 kg x 9 , 28 kg x 10
DB Shoulder Press: 30 kg x 5 , 26 kg x 7
Cable Cross over:7.9 kg (per side) x 12,12,12,12
Cable Lateral Raise: 3.4 kg x 12,12,12
Cable Overhead Extension : 10.2 kg x 12,12,12
DB Skull crusher : 10 kg x 12,10,6

[needmoargains]

Weighted Pull ups: 15 kg x 6,7.5 kg x 8, body weight x 7
Barbell Curl : 45 kg x 4,35 kg x 8, 30 kg x 9
Leg press :150,190,240,290,350 kg x 10,10,10,10,5 with ****y ROM
DB Row : 36 kg x 10,10,6
Concentration Curl : 10 kg x 10,10,10
Bent Over Flyes : 5 kg x 15,5,5,4

[needmoargains]

Ok so starting next week I am gonna do Greg's 3 day program which is . Chest + biceps, legs+abs, back +shoulders+triceps.
Today I did:
Incline DB: 38 kg x 6,32 kg x 8, 28 kg x 10
Flat db: 38 kg x 3... flat barbell 80 kg x 4... 70 kg x 5 -_- wtf
Then I did arms... I shouldn't have fapped before gym lmfao.

[needmoargains]

I didn't have any motivation to walk to the gym on friday so I skipped it unfortunately.
Today I did :Back , Shoulders and triceps.
Weighted Pullups : 17.5 kg x 4,7.5 kg x 7 , body-weight x 8
DB Shoulder Press: 30 kg x 7,28 kg x 8, 24 kg x 12
DB Row: 40 kg x 4 , 34 kg x 6, 28 kg x 8
Rope Pushdown :19.3 kg x 8,14.7 kg x 10,12.5 kg x 12
DB Overhead Extension One Arm : 10 kg x 8,6
Cable Lateral Raise : 3.4 kg x 15,5,5,5 rest pause style
I need to get used to doing dumbbell rows again , I can do 42 x 8 if I try but I started with 40 and only 4 reps for now. Also my left arm has less grip strength then my right . And damn today I was fatigued .

[donaldtrumpson]

good **** bro, you're gettin strong af!!

[needmoargains]

Thanks man! Although my endurance has kinda gone down since I went off creatine .I can't wait to cut down before summer and get abs for the first time in my life (well being skinny as a kid doesn't count lol). I will try record the 40 kg incline next week probably when I go for it + 32 kg db shoulder press.

[needmoargains]

Man wtf!Last wednesday I got 38 kg x 6 incline and this week I couldn't even get it for 1 rep -_-
I did 80 kg x 10,90 x 4, 100 x 4 (with support) and then some pump exercises for arms.. BSSSS I will get 38 kg x 8 next time

[needmoargains]

Next week I will get 38 x 8 idgaf, imma go early in the morning so I can make a bit of noise when getting the dbs up. I want to get 38 x 8 so I can try 40 kg incline and then get 6 reps .. then I will start to go light on incline db and maybe focus on flat again.

[needmoargains]

Training update. Gonna start to do a 4 day split dorian yates style HIT style lol.
Today I did back and chest:
Flat bench :90 kg x 5,80 x 6,70 x 7
Incline Machine: 30 kg per side 2 x 12 reps
Weighted pull ups: 17.5kg x 4,7.5 kg x 8, bw x 13
Barbell Row : 60 kg x 9,9

[donaldtrumpson]

lmao i changed my routine too, doing warrior shredding.

[needmoargains]

Damn , warrior shredding seems hard with the volume you are doing but as long as you don't worry about the strength going down it's all cool . I want to cut down too i am about 72 kg now and 13% bf ish .

[needmoargains]

Today I did legs and abs HIT style .
Leg Extension : 39 kg x 14,52 kg x 12,59 kg x 12
I tried pausing on these at the top.
Leg Press : 100 kg x 14 ,150 kg x 12, 200 kg x 10
I was doing 100 kg and I hear some mofos saying"come on its only 100 kg" I said "huh" and then they didn't talk about it .
Hack squat :0 kg x 14 (just the machine ) , 5 kg per side x 10
This one is haaaaard!! I went parallel or below and it killed me.
Calf Press on Hack Squat : 30 kg x 14,10
This destroyed my calves .
I also did abs 2 x 20 on the dip machine leg raises. I was meant to do leg curls after hack squats but someone was using it so I did calves and then I forgot about leg curls lol.

[needmoargains]

Update- I am tired of bulking .. was eating 3k calories for 4 months .. it's making me sick . I don't find any pleasure in food right now so I am gonna cut down from 72 kg .. Gonna eat 2k calories and see what happens. I will only track my waist weekly . It's currently 77.5 and I weigh about 72 kg . I wanted to get to 75 kg but I don't have it in me to see this fat being pilled on. I just want to get my abs again Last time I had it was when I was like 10 and had an 8 pack lol. I hope I can get my 6 pack by the time I reach 68 kg man... if not I am even willing to go down to 65 kg .. I want to be 8-10% body fat then bulk up so I still have abs while bulking .

[needmoargains]

Today I did chest and arms. The usual dorian yates split is :shoulders,triceps,rest,chest biceps, rest legs rest.
Monday I will do shoulders triceps,tue back,thursday legs, and friday chest biceps .
Decline Bench: Bar x 10,60 kg x 12, 80 kg x 10 , 90 kg x 5 +1 forced rep.
I need a couple of workouts to get used to this movement.
Incline Plate Machine Press 5 sets : 20 kg x 12, 40 kg x 10, 60 kg x 7, 65 kg x 4, 20 kg x 25
This is a machine where you put plates on . The weights are per side , so 20 kg per side etc. I was meant to do incline dbs then this machine 2 sets but my legs were tired today so I did 5 sets of this instead. It's an awesome machine if you don't lock out at the top and keep the tension on the chest .
Incline DB Fly : 10 kg x 12,14 kg x 10
Another great exercise if you focus on mind muscle connection.
Incline DB Curls: 10 kg x 12, 16 kg x 8 (last rep control the negative as much as possible )
This felt good .Especially the negative.
EZ Bar Curls : 30 kg x 10,40 kg x 7 with controlled negative.
The 40 kg were kinda cheat reps but my goal was controlled negative .
Machine Preacher Curl : 9 kg x 10,14 kg x 10
Did these single arm.
Triceps Straight Bar Pushdown: 21.6 kg x 12,26.8 kg x 10, 32.9 kg x 8
Seated DB Overhead Extension: 24 kg x 12,28 kg x 8
One Arm Cable Extension:4.5 kg x 12,9 kg x 10
Overall not a bad workout.

[needmoargains]

Weighted Pull Ups: BW x 10,10 kg x 8 , 17.5 kg x 4
Pullovers: 16 kg x 12,20 kg x 8,24 kg x 8
DB Row : 36 kg x 8,42 kg x 6
Wide Grip Cable Row: 45 kg x 10,66 kg x 10
Rack Pull at the knee : 60 kg x 10,80 kg x 10
Reverse DB Fly: 4 kg x 15, 6 kg x 10

[needmoargains]

Today :Shoulders+Triceps. The gym was kinda packed so I didn't get to do what I want for triceps which was meant to be :Straight bar pushdowns,overhead db extension and one arm cable extension. This is what dorian yates does and what I wanna do .

DB Shoulder Press: 20 kg x 12,24 kg x 10,30 kg x 8
DB Lateral Raises: 10 kg x 12,10 kg x 12, 12 kg x 10
Cable Lateral Raise: 3.4 kg x 12, 5.7 kg x 8
DB Shrugs : 30 kg x 12 , 40 kg x 10

Close Grip Smith Bench:50 kg x 12,70 kg x 10 , 80 kg x 6
Machine Dips : 27 kg x 12,59 kg x 8-10
EZ Skull crusher : 30 kg x 10,10
Super set: One Arm Cable Extension with Reverse Straight Bar Pushdowns: 5.7 kg x 10,10,10 and 10.2 kg x 10,10,10

[needmoargains]

Chest-
Decline Bench Press: 60 kg x 12,80 kg x 14, 92.5 kg x 7 (failure )
Incline DB Press: 30 kg x 12, 32 kg x 7
Incline DB Fly: 10 kg x 12, 16 kg x 10
Incline Machine Press: 30 kg x 15, 50 kg x 7

Biceps-
Incline DB Curl : 10 kg x 12, 18 kg x 8
EZ Bar Curl : 30 kg x 10 (good form no cheating ) , 40 kg x 6 last 2-3 reps with cheat form focus on negative
Machine Preacher Curl: 9 kg x 12, 14 kg x 10

[needmoargains]

Shoulders-
DB Shoulder Press: 20 kg x 10,24 kg x 10 , 30 kg x 10
Lateral Raises: 10 kg x 13, 14 kg x 6
Cable Lateral Raise: 3.4 kg x 10, 5.7 kg x 8
DB Shrugs: 30 kg x 15, 42 kg x 12

Triceps-
Straight Bar Pushdown : 21.6 kg x 12,26 kg x 10 , 35 kg x 9
Overhead DB Extension : 24 kg x 10, 30 kg x 8
One Arm Cable Extension: 5.7 kg x 12 ,7.9 kg x 10

[needmoargains]

I have been sick for the last 3-4 days so can't go gym .. once this cold is over I can't wait to hit the weights.