My workout log

[needmoargains]

Gym was closed today I was looking foward to upper body. Hopefully it's open tomorrow ..

[needmoargains]

Went gym at 5:30 and it was closing because it's snowing and the owner said "it's red alert meaning the vehicles aren't insured".
Kinda sad that I have to wait till monday to train now . Monday and tuesday is upper and lower strength then wed off and thursday friday is upper and lower hypertrophy. Also my gym membership runs out on 16th and my plane ticket is on 21st meaning 1 week without gym again. I guess I could try maxing out on that week.

[needmoargains]

Upper Body Strength

Flat Bench:92.5 kg x 4,4,4
Incline Bench :77.5 kg x 6,5
Barbell Row: 87.5 kg x 5,5,5
Underhand Hammer Pulldown : 45 kg x 6,6
Seated Barbell Shoulder Press :55 kg x 6,6,5
Facepulls : 6p x 8,8,8
Incline DB Curls: 20 kg x 4.. 17.5 kg x 6,6
Decline EZ Skullcrushers : 40 kg x 8,8,8

Comments
Chest was the same as last week, barbell row was good , underhand pull down was pretty good 45 kg per side . Shoulders got stronger this week , I went too heavy on biceps (previous best was 20 x 6 but that was without training back first ) I will do 17.5 kg till I get 3 x 10, skullcrushers were pretty damn good . It's hard getting the bar into position without a partner though.

[needmoargains]

Lower Body

Squats : 85 kg x 5,5,5
Front squats : 50 kg 2 x 6
Rack Pull: 8 sets working up to 130 kg for a triple

Didn't feel motivated today , I decided to come and just do squats and hit some rack pulls since it's been a long time.

[needmoargains]

Upper Hypertrophy

I trained with a friend today. Tried to stick to the program as much as possible but had to make some changes so we can train together.

OHP : 50 kg x 12,60 kg x 2
Incline DB :35 KG x 10,8
Pullovers: 25 kg x 10,10,10
T-Bar Row: 50 kg x 10,10,10
Pull Ups: 10,10,8
Lateral Raises: 10 kg x 12,12,12
DB Shrugs 40 kg x 12,12
Straight Bar Curls : 35 kg x 10,9,8
Straight Bar Push downs :10p x 12,12,12

Comments:
Next time db shoulder press instead of ohp as the program says.. and no shrugs because I have good traps already. I feel like for me back exercises hit traps enough and facepulls hit traps too..

[needmoargains]

Upper Strength
Not really a good day since it was somehow so packed today. I had to use a fat bar for benching which fuked me up ..

Bench Press: 92.5 x 4,95 x 3, 97.5 x 3
Incline Bench :77.5 kg x 6,6 PR
BB Row: 87.5 kg x 5,5,3 (lost grip)
Underhand Hammer Pulldown: 45 kg x 6,6
Seated SP: 57.5 kg x 5,4,3 .. fat bar -_-
Facepulls : 6 p x 10,8,8
The 2 benches were used so I couldn't do incline db curls and someone was doing abs on the decline so I did x 3 drop sets for triceps .

I am moving to a different country on 21st so I will lower the bench to 85 kg and rows to 80 kg next time I train. I will keep hypertrophy weights the same and for legs. Tomorrow is leg day then off day the upper hypertrophy then leg day. My membership runs out this friday so I'm not sure when I will train after that.

[donaldtrumpson]

to which country are you going bro?

[needmoargains]

I'm moving back to Romania. I was born there but moved to UK when I was 9. Im now almost 19 and moving back there. It's pretty nice there.

[donaldtrumpson]

sounds good man lots of hot women there too!

[needmoargains]

Hell yeah! I know a few girls there .Hopefully they don't have boyfriends now .. I will need to get used to the language again though :c. Btw Raduki I'm going back to weighted chins and db rows for 3 months now. I did barbell rows for 10 weeks. This is so I focus more on width with the chin ups and symmetry with the db rows.

[needmoargains]

Lower Body

Front Squats: 50 kg x 6,6,6
Romanian Deadlifts : 50 kg x 10,10,10,10
Leg Extensions : 6p x 12,12,12
Leg Curl: 4p x 12,12
Standing Calf Raises : 7p x 12,12,12,12,12

Comments
The gym owner was teaching his son and a friend of his how to do power cleans so the squat rack was being used. I did calves first then 2 sets of leg extensions and leg curls to warm up. I have a problem with front squats, I am doing the cross grip and the bar is slipping from my delts almost. How do I fix this? Also on romanian deadlifts a guy that I knew from my first gym goes to this gym and showed me how to do them properly. He said always keep your chest up and focus on the bottom portion of the lift there is no need to lock out at the top . I tried it his way and even with 50 kg it felt hard! Next time 60 kg for that.

[needmoargains]

Upper Hypertrophy

Incline DB Press : 1 set higher incline 35 kg x 10, 2 sets lower incline about 30 degrees x 10,8
Incline DB Flyes : 12.5 kg x 12,12,12
T-Bar Row: 60 kg x 10,10,10
Pull Ups on a thicker bar: 10,10,7
Hammer Shrugs: 20 kg x 12,40 kg x 10,65 kg x 8,90 kg x 5 grip failed twice
Hammer Shoulder Press: 20 kg x 10,40 kg x 8,65 kg x 5
DB Lateral Raises 5 kg x 15,15,15
Barbell Curls: 35 kg x 10,10,7
Straight Bar Pushdowns :12 p x 12,12,12

Comments :
It's my last workout in the UK so I decided to go higher volume. The weights for the hammer machines are per side, 180 kg shrugs , 130 kg shoulder press. Not sure if I mentioned this before but the hammer pulldowns I did before was also per side so it was 90 kg underhand pulldowns. I really enjoyed this workout , I was chatting with some guys 1 year younger then me that went to my school. It was awesome and we all went hard at the gym today.

It was a good decision to lower the lateral raises weights and now I do it slower and I feel it in my delts more then before. Funny lol even a guy like me that went gym for 2 years can ego lift some times .

[needmoargains]

I found a gym! It's pretty damn good ,I don't think I can do decline skulls,t bar row/cable row, seated ohp here though. I'm also kinda busy so gonna do rest pause style and some super sets here and there. I trained there today for like 2 hours , I tried everything. The flat bench and incline is out of this ****ing world. It's so perfect. I love the machines, it's a bit pricey but it's good.

I did do 85 kg 3 x 5 today at like RPE 9. Felt hard but it was expected.

[needmoargains]

Leg day +Abs

Squats ATG: 70 kg x 6,6,8
Leg Press :160 kg x 20,10
Seated Leg Curl : 6p x 12,12,12
Leg Extensions :63 kg x 12,12,12
Standing Calf Raises Rest Pause: 53 x 15,6,6,6
Cable Crunch Rest Pause:30 x 15,6,6,6

I also did ez curls 40 kg x 10 and 50 x 3 no cheating and tricep pushdowns 80 x 6-8 . I had a lot of time so did 2-3 sets of curls and push downs and 1 drop set of cable curls and rope curls.

[needmoargains]

I did upper hypertrophy today , 2 chest exercises , 2 back and side laterals.. I plan to find some kind of program that has x2 upper body per week and 1 lower body . Westside looks good. I don't have much time to do so many exercises anymore. Plus I'm doing construction work etc. Perhaps I can implement 5/3/1 on my program.

[needmoargains]

Upper Strength

Flat Bench :87.5 kg x 5,5,5
Incline DB : 45 degrees by mistake 35 kg x 6 , 30 degrees 35 kg x 10
Weighted NG Chins:20 kg 3 x 5,5,4
DB Row:35 kg x 10,10
OHP:50 kg 3 x 6,5,5
Facepulls : 30 x 12,12

Due to time constraints , I must give up on this program again ffs. Been training for 2 years and 1 month now. First 7 months bro splits , didn't bench for 3 out of those 7, didn't do ohp or db shoulder press , didn't squat for the first 14 months of my training or so. 5 months of mostly back chest and arm work with a 46 year old pro (best time of my life training with this guy). 3 months of ppl , 3 months of alpha destiny, 3 months of kinobdy,6 weeks of dorian's yates program. 10 weeks of the upper lower(mostly upper ..)
I think next program will be Push and then a pull workout then push then pull .

[needmoargains]

Pull Day

Squats : 75 kg x 6,6,6
Dumbbell Romanian Deadlifts: 17.5 kg x 8,8,8
Weighted Pull Ups: 10 kg x 5,5,4
Dumbbell Rows :40 kg x 8,8,8
Chest Supported Row: 25 x 12,12,10
Facepulls : 35 x 16,5,5
Curls drop set from 15,12.5,10 kg x 10,6 , 4

Ooops forgot to do 4th set to squats . My biceps were tired after db rows and pull ups , the chest supported was hard.. I don't care about my curls right now tbh. I read a bit of wendlers book , he says to breath and take air before you unrack on bench, ohp , squats . I tried that and it was much better . I also took 3 steps back so I don't waste energy and pointed toes out a bit . I took a deep breath did 2 reps , breathed out then repeated this to get 6 reps . It's MUCH better this way.
Next time gonna do 4 x 6 with 75 kg squats, pulls ups 3 x 5 and probably do cable overhead curls as I haven't done them in a very very very long time.

[needmoargains]

Gym tomorrow.. It was Easter in Romania so the gyms and shops were all closed for like 5 days. Push day tomorrow and pull on friday then next week MWF = Push,Pull,Push

[needmoargains]

Chest and arms pump .. Workout Time :40 mins.
Hot blonde girl complimented my gains , she was sexy as ****. I need to try buy some equipment for a home gym.. the total cost for going gym here is too much .. it adds up to $70 per month considering petrol and stuff. I was thinking bench+ bar with 2 adjustable dbs + plates+ 2 things to put the bar on for bench. We will see..

[needmoargains]

Update : Thanks for keeping up with me on this journey guys. Unfortunately due to expensive gyms here I will have to get a dip/pull up station and some plates and 2 adjustables dbs at home . It should work all muscles except legs lol. I can do front raises/side raises/rear delt raises/curls /extensions ..

[needmoargains]

Today I did : Workout A

Pull ups 3 sets of 6 reps
Chin ups 2 sets of 6 reps and 1 set of 9 reps
Inverted rows 3 sets of 8 reps

Once I can do 3 x 12 for all of them I will do 4 sets and lower it to 6 reps for all again.

[needmoargains]

So it's been 1 year since I quit gym. I just came back to England on the 13th. Gym owner gave me 2 weeks to train for free and I just signed up for another month today. I'm doing a PPL routine.
1st push session
Flat Bench : 50 kg x 8,8,8
Incline DB : 20 kg x 8,8,8
DB Shoulder Press : 15 kg x 8,8,8
DB Side Lateral : 5 kg x 12,12,12
Rope Pushdown :5p x 10,10,10
One arm overhead DB extension : 5 kg x 8,8,8

2nd push session:
Flat Bench : 52.5 kg x 8,8,8
Incline DB : 20 kg x 10,10,10
DB Shoulder Press : 15 kg x 10,10,10
DB Side Lateral : 5 kg x 12,12,12
Rope Pushdown :5p x 12,12,12
One arm overhead DB extension : 5 kg x 8,8,8

3rd Push Session:
Flat Bench : 55 kg x 8,8,8
Incline DB : 20 kg x 12,10,8
DB Shoulder Press : 15 kg x 10,8,8
DB Side Lateral : 5 kg x 15,15,15
Rope Pushdown :6p x 12,12,12
One arm overhead DB extension : 5 kg x 10,8,8

4th push session :
Flat Bench : 57.5 kg x 8,8,14 (amrap)
Incline DB : 20 kg x 12,12,12
DB Shoulder Press : 15 kg x 10,10,10
DB Side Lateral : 5 kg x 15,15,15
Rope Pushdown :7p x 10,10,10
One arm overhead DB extension : 5 kg x 10,10,10

[needmoargains]

Pull Session

1st session :
Pull ups 3 x 5
DB Row :20 kg x 8,8,8
Underhand Pulldown :50 kg x 8,8,8
Facepulls :3 p x 10,10,10
Incline DB Curls :5 kg x 10,10,10
Rope curls :4 p x 8,8,8

4th session:
Pull Ups 3 x 8 easy
DB Rows : 30 kg x 10,10,10
Underhand Pulldowns :60 kg x 8,8,8
facepulls : 5p x 12,12,12
Incline db curls : 10 kg x 10,10,10
Rope curls : 5p x 12,12,12

[needmoargains]

Leg day
3rd session :
Squats 50 kg x 8,8,8
Leg Extensions 4p x 12,12,12
Leg Curl: 3p x 12,12,12
Standing calves : 6p x 15,15,15
Abs ****..

I need to get stronger on my legs. Taking it slow and making sure to add weight when I can. It's a marathon not a race