My workout log

[needmoargains]

Let's gooo 2nd workout of the year.
Underhand Latpulldown : 32 kg x 12,52 kg x 10, 73 kg x 10
DB Row : 36 kg x 10, 42 kg x 8
Pullover: 16 kg x 12, 20 kg x 10, 26 kg x 8
Cable Row with this Neutral Grip Bar: 45 kg x 10, 73 kg x 8
Rack Pulls : 60 kg x 10, 80 kg x 6
Cable Reverse Fly : 3.4 kg x 10, 5.7 kg x 8
4 sets of knee raises as part of my new ab routine , I couldn't complete it yet.
The ab routine is: 5 sets hanging knee raises to failure,cable crunch 3 sets ,and cable side abs .

[needmoargains]

I went in the gym motivated , too bad the gym was full with new year's resolution people. I didn't get the chance to do my leg curls and single leg curls because there was like 170 people in the gym so I did like a 25 minute quick workout.
Leg Ext: 32 kg x 12,52 kg x 12,66 kg x 12
Leg Press:100 kg x 12,150 kg x 10,220 kg x 8
Hack Squat: 0 kg x 12, 5 kg x 10
2 sets hanging knee raises and 1 set of hanging side crunch per side.

[needmoargains]

Gym was kinda packed today so I did flat DB.
Flat DB: 20 kg x 12, 30 kg x 10, 42 kg x 4
Incline Machine Plate Press: 20 kg x 12,40 kg x 10, 60 kg x 4
Incline DB Fly : 10 kg x 10, 18 kg x 10
Incline DB Curl: 10 kg x 10 , 20 kg x 5-6
Machine Preacher Curl: 9 kg x 12, 14 kg x 10

[needmoargains]

Next month I am going back to my first gym. It's a small gym but has a better bench then my current gym and it's old school. I will start doing an upper lower and focus on getting my bench up to 100 x 5 . Right now I am still cutting and I can see some side abs coming through. I am really hoping to get my 8 pack in the next 3 weeks before February 1st when I change gyms. I am doing fasting and eating 1800-2000 calories daily sometimes on workout days 2100-2200.

Waist is down from 78 cm to 76.
Arms are still the same 37.5 cm so no muscle loss I guess.
My best ever lifts are :
55 kg /120 lbs x 3 OHP
42 kg FLAT DB Press x 4 /93 lbs
38 kg x 6 Incline DB Press /84 lbs
Flat Bench 90 kg x 5 /200 lbs .
Incline Bench 85 kg x 5 /187 lbs
DB Row 42 kg x 8 /93 lbs.
BB Row 80 kg /175 lbs x 6
Weighted chin up with 25 kg x 4 /55 lbs
Squat 100 kg x 3 /220 lbs
Leg press 300 kg x 8/660 lbs.

2018 Goals are: Get to 10% bf first (7% on calipers)
Then slowly lean bulk while maintaining abs. I can probably get a 120 kg bench like this . Yes I will focus on flat again!

[needmoargains]

Upper Body Hypertrophy.
Pull ups wide grip weird angle : 3 x 10
T Bar Row : 50 kg x 12,12,12
Incline Machine Press 40 kg x 10,10,10
Cable flyes : 7.9 kg x 12,12,12
Alternating Hammer Curl : 18 kg x 10,10,9
Tricep Straight Bar Pushdown : 28 kg x 12,12,12
Also did some machine side laterals and tried smith machine ohp but gave up . Screw the smith machine -_- I feel like my shoulders are gonna snap when I do it.

[needmoargains]

Man today I had a really **** workout on chest. It could have been because I only had like 700 calories total before going into the gym. I signed up at the other gym today.
Flat Bench : 90 kg x 4,3,3
Normally I used to get 3 x 5 with this , I will just blame it on the cut and low calories before training today ,next week I am going for 4 x 4
Incline DB Press: 30 kg x 8,8
I didn't want to exhaust myself on this so I just did 8 reps but I had 12 in me .
Barbell Row : 80 kg x 6,6,6
Underhand Pulldown: 30 kg x 8,8
This one was easy , its the same machine as my 2nd gym which is plate loaded. I had more in me.
OHP : 40 kg 3 x 8
Incline DB Curl: 15 kg 3 x 8
DB Overhead Ext: 30 kg 3 x 8

[needmoargains]

Holy **** man , this cut is really ****ing me up . I can feel the lack of energy during sets .
BW: 69.7-70.5 kg not sure since my scale is ****. First leg day in a looong time , gonna try build up my squat to 120 kg in the next few months. It can be done easily I think.
Squats: 80 kg x 5,4,3
Damn I used to do this for 3 x 8 :/
Trap Bar Deadlift: 65 kg x 10,85 kg x 10,105 kg x 6
Very easy exercise and I love it . Gonna try build this up to 180 kg.
Leg Extension : 3 p x 15,15,15
Lying Leg Curl: 2 p x 15,15,15
Standing Calf Raises : 5 p x 15,15,15
Seated Calf Raises: 20 kg x 20,20,20
Rope Crunch : 2 p - 8 sets x 8-15

[needmoargains]

Felt weak again , this time I kinda felt like I was about to throw up so I didn't finish my workout.
Pull Ups : 12,15,6
DB Row: 35 kg x 12,12,12
Incline Hammer Strength : 40 kg x 10,10,4 (went too heavy gonna use 30 kg next time )
Cable Fly : 4p x 12,12,12
1 set shoulder press machine 25 kg per side 15 reps then i felt sick and left.

[needmoargains]

Not gonna post until my cut is over. Strength is mostly fluctuating but I won't make gains on a cut lmfao so just gonna try my best each workout and will come back in 2-4 weeks.

[donaldtrumpson]

good luck man!

[needmoargains]

good luck man!

Thanks man! I am 69 kg now. Down 3 kg in 26 days .

[needmoargains]

Hit 90 kg x 6 on a cut on bench LMFAO . How funny is that?I stalled at 90 x 5 for 6 months and now I hit 90 x 6 at 69 kg LOL. And 85 x 7 with an RPE of 9. I did OHP Seated and decline ez skullcrusher and I have to say I am loving them.

[needmoargains]

I guess I will start posting again. Doing an upper lower split . I am trying my best to get 2 leg days a week but erghh .. legs .. still cutting slowly.

I did legs on Wednesday:
Squats :80 kg x 5,5,4
Trap Bar Deadlift : 65 kg x 12,85 kg x 10, 120 kg x 4
Leg Extensions : 4p x 15,15,15
Lying Leg Curl : 3p x 15,15,15
Seated Calves : 20 kg x 15,35 kg x 15 .. then felt like I was about to throw up so I had to go

[needmoargains]

Upper Hypetrophy Day.

Incline Bench: 60 kg x 10,10,8
Flat DB Fly :15 kg x 10,10 kg x 12,5 kg x 15
Pull Ups: 12 ,10 , 8
DB Row :35 kg x 10,10,10
One Arm Cable Pushdown : 3p x 12,12,12
Hammer Curls : 12.5 kg x 10,10 SS Lateral Raises 5 kg x 15,15
I still 1 set for hammer and lateral raises and I had to do machine shoulder press but I felt burned out so I left . Most of the late workouts I had is due to me being dehydrated af while training. Also I went out last night and woke up at 2 pm ...

[needmoargains]

Here are some vids from today's workout. I also recorded yates row/bent over row but I don't want to link that .
https://www.youtube.com/watch?v=t9oCaSR69Lo Seated Barbell Shoulder Press 2nd set .
https://www.youtube.com/edit?o=U&video_id=_Zit35Tbl38 First set Incline DB .

[needmoargains]

Today's workout:
Flat Bench : 87.5 kg x 4,4,3
Incline DB : 35 kg x 11,11
Yates Row/Barbell Row: 85 kg x 6,6,5
Underhand Hammer Pulldown: 35 kg x 8,8
Seated Barbell Shoulder Press: 50 kg x 6,7,7
Facepulls: 4 p x 8,8
Incline DB Curls: 17.5 kg x 8,8,7
Decline Skulcrushers : 35 kg x 8,8,7

Comments:
I don't know why my bench was weak today and why I set a PR on dumbells .
Seated OHP felt good I think I had 3 x 8 in me but was just seeing where I am at.
Barbell Row felt good on my upper back .
I got mad that my friend did 22 kg x 10,9,8 db curls so I thought screw it . I am gonna do my best at biceps and I did good.
Skullcrushers felt good, last set was hard.

[needmoargains]

Today was Lower Body+Abs
Squats: 80 kg x 5,5,4
Trap Bar Deadlift: 65 kg x 12,80 kg x 10,120 kg x 5
Leg Press: 130 kg x 15,180 kg x 10,10
Leg Curls: 3 p x 12,12,12 only resting 15 seconds or 30
Seated Calf Raises: 25 kg x 12,12,12,12,12
Abs Machine: 5 kg x 10,10,10,10

Comments:
Leg Press felt easy , I didn't know what weight to use . I will do 160 kg as it feels good for 3 sets.
Leg Curls I did them quick.
Squats were easier then before.
At the end I did 5 mins cooldown on the treadmill and I punched the boxing bag for 90 seconds.
My legs and abs were shaking hard af..

[needmoargains]

Upper Body Hypetrophy :
Incline Bench Press: 60 kg x 10,10,10
Pec Deck :40.5 kg x 10,10,10
DB Row with leg on a bench : 35 kg x 10,10,10
Pull Ups : 12,8,5
Machine Shoulder Press: 30 kg x 10,10
Lateral Raises : 10 kg x 10,10,10
Hammer Curls : 17.5 kg x 10,8
One Arm Cable Pushdown : 3p x 12,12

Comments:
I didn't bring water again so I couldn't complete my workout fully.. When I don't bring water with me I feel crap and make no gains.
Should have been 3 sets for biceps and 3 for triceps and I was meant to do reverse pec deck for rear delts. Oh well
Cutting at 1800 calories now.

[needmoargains]

Best workout ever! I spoke to Gbullock32 and he said I will look skinny if I cut and I'm not fat so I can bulk aiming for 1-2 lbs per month. Lifts went all up!
Flat Bench : 90 kg x 7, 100 x 3 !
Incline DB : 35 kg x 12,12 (random spotter appeared and said I can do 2 more)
Barbell Row: 85 kg x 7,6,5
Underhand Hammer Strength Pull down : 35 kg x 8,8
Seated Military Press : 52.5 kg x 7,6,5
Facepulls :5p x 8,8
Incline DB Curl: 17.5 kg x 8,8,7
Decline EZ Skullcrusher : 35 kg x 8,8,8

On the 100 kg flat the spotter stole my lockout a bit on the 2nd and 3rd rep.

[needmoargains]

Lower body day:
Squats :80 kg x 5,5,5,2
Leg Press:200 kg x 8,8,8
Leg Extension: 5p x 12,25,12
Seated Calf Raises : 50 kg x 12,12,12,12,12
Abs Machine :7.5 kg x 10,10,10,10,8,8

Comments:
If I went up in weight I would have struggled so I did 1 extra set on squats . First 3 sets I had about 2 left in me and last set I had 1 .
I did leg curls on the leg extension because the lying leg curl wasn't working properly today.
On abs they were shaking like freaking crazy , like they were having a seizure ..
Replacement for hamstring curls?

[donaldtrumpson]

try some romanian deadlifts, freaking great for hamstrings

[needmoargains]

I will try them next time and also lunges then decide which one to go with. Thanks for the suggestion!

[needmoargains]

Upper Hypertrophy Today:
Those 6 sets or 7 of abs I did on Wednesday left me sore as hell . It's like when you first train . I couldn't do my chest and back exercises because my abs were weak as hell.
I did:
Flat Hammer Strength :20 kg x 12,30 kg x 12,40 kg x 8
Pec Deck: 49.5 kg x 12,12,12
Underhand Pulldown : 20 kg x 12,50 kg x 10,70 kg x 10,80 kg x 6-8
Seated Close Grip Row: 40 kg x 12,60 kg x 10,80 or 85 kg x 6
Machine Hammer Shoulder Press: 40 kg x 10,10
Lateral Raises: 10 kg x 10,10,10
Reverse Fly :12.5 kg x 8,8,8
Hammer Curls: 17.5 kg x 10,10,8
One Arm Triceps Pushdown : 4p x 10,10,10

I was struggling to get up lmfao. I recorded a vid of me doing rows and I had trouble getting up hahaha .
Gonna stick to 4 sets of abs next week so this doesn't happen again and continue with my incline barbell first for chest and for back db rows and pull ups.

[needmoargains]

Aye boys . Worst day ever , worst workout ever.
I trained fasted since I woke up late. It was raining so felt crap also. I go in the gym and a guy was smoking sisha. Another guy was talking on the phone loud. I was weak on bench only managed to get 90 x 5 2 sets with like rpe 10. I go to do 40 kg incline dbs and got 6 reps but I had help getting them which means I wasn't ready for them today. Then I did 35 kg. I went to do 85 kg rows and got 543 reps compared to 765 last week.

Underhand Hammer Pulldown: 40 kg x 10,10
Incline DB Curls: 17.5 kg x 9,9,9
EZ Skullcrusher on decline bench: 35 kg x 8,8,8
Facepulls: 5 p x 10,10

I had to do shoulder press in the squat rack and when I tried doing 55 kg it kept hitting the pins so I gave up.

Next week gonna eat a lot of calories for this workout and smash some freaking PRS.

[needmoargains]

Upper Body Hypertrophy

Incline Bench Press: 62.5 kg x 8,8,8
DB Pullovers :25 kg x 10,10,10
DB Row: 35 kg x 10,10,10
Pull Ups : 10,10,10
Hammer Shoulder Press:42.5 kg x 10,10
DB Lateral Raises: 10 kg x 12,12,12
DB Reverse Flyes : 12.5 kg x 10,10,8
Barbell Curls: 35 kg x 8,8,8
One Arm Pushdown : 4 p x 12,12,12

[needmoargains]

Upper Strength today. Tomorrow is leg day.

Flat Bench Press: 92.5 kg x 4,4,4
Incline Bench Press:77.5 kg x 6,5
Barbell Row : 87.5 kg x 5,5,5
Underhand Hammer Pull down: 42.5 kg x 8,8
Seated Barbell Shoulder Press: 55 kg x 4,4,4
Face pulls : 5p x 12,12,12,12
Incline DB Curl: 17.5 kg x 10,9,4
Decline EZ Skull crusher : 37.5 kg x 10,10,10

[needmoargains]

Legs and Abs

Squats: 85 kg x 4,4,3
Leg Press :200 kg x 10,10,10
Leg Curl : 4p + extra 3 round weights on the stack x 10,10,10
Leg Extensions : 6 p x 12,12,12
Deadlift that works hamstrings : 40 kg x 10, 50 kg x 10,70 kg x 10, 80 kg x 8 , 85 kg x 6
One leg calves 1 x 50 reps per leg
Abs Machine:10 kg x 10,10,8

[j0hn117]

Nice to see another log in kgs.. Keep it up bro
And stay out of this fkin snow lol

[needmoargains]

I'm in the uk right now so it's the first time it has snowed in a loooong time. I'm heading to Romania next month which has a lot of snow right now fuark. I will try get strong as hell this year . Hoping to reach a 3 plate squat.

P.S Donald the deadlifts you told me to try are godly . Gonna replace the leg extensions for them since it's a deadlift version which I like + Leg press and squats= quads mostly and leg curl +rdl = hamstrings so it's a good balance.

[donaldtrumpson]

glad to hear that man!!