My workout log

[needmoargains]

I am making this to use like a journal.
I've been benching 100 kg for about 6 months lol but I lost 6 kg .
Now im at about 68 kg 175 cm.
I am doing only 3 workouts per week if I can right now. I done 6 days before and 4 and 5 and 3 .
I followed alpha destinys program for 3 months but it's suited for people bulking.

[needmoargains]

Wednesday 27/09/17
I have been training for 1 year and almost 8 months now . Only benched for 1.5 years and haven’t focused on legs . I hit 100 kg bench within 10 months at 74 kg bodyweight . I also done 100 kg after 1.5 years at 70 kg bw. I always stay in the 66-73 kg body weight range.
Today I did :
Incline Bench : 70 kg x 8 ,62.5 x 8,57.5 x 8
Flat DB press : 30 kg x 10,10,7
Cable Fly 7.9 kg x 12,12,12
Side Raises 5 kg x 15,15,15
Face Pulls 10.2 kg x 12,12,12
Rope Pushdowns 14.7 kg x 15,15,15
My mate made me go to failure on the first set of bench so I wasn’t at my strongest for the other exercises. I done 9 reps not 8 but I will go with 8 . Next workout I will increase the weight for 1st and 2nd set and hopefully get 3 x 10 with 30 kg dumbells.

[needmoargains]

Thursday 28/09/17
Well today I was meant to train legs again but my ****ing friend never replied. I haven’t trained legs in 3 weeks now before I was squatting 95 kg x 5 . We will see what happens next time.

[needmoargains]

Monday 02/10/17
Well I haven’t trained legs in like a month now. I couldn’t make it to the gym since last wednesday which means last time I trained back was 22nd . That’s a 10 day gap ..
Well today I did back biceps and rear delts.
Weighted Chin ups : 17.5 kg x 5, 12.5 kg x 6 , 7.5 kg x 9
DB Row : 32 kg x 10,10,10
Lat Pulldowns : 45 kg x 12,12,12
Face Pulls : 12.5 kg x 12,12,12
Incline Curls : 16 kg x 7, 12 kg x 8, 10 kg x 9
Machine Preacher Curl : 27 kg x 10,10 and 18 kg x 7
I will add 1.25 kg to my first chin up set and 1.25 kg to my 3rd set next workout. DB Row I will increase the weight to 34 kg and Lat Pulldowns I will increase it also. For Incline Curls I will increase 2nd set to 14 kg .

[needmoargains]

Wednesday 4/10/17
Today I am doing a push day (chest shoulders triceps). I spoke to my friend Cris and I decided to up the weight on dumbells after 3 x 8 reps not 3 x 10. I am excited to see how much I will hit on todays lifts.
Today I did:
Incline bench : 72.5 kg x 6, 65 x 8, 57.5 x 10
Flat DB press : 32 kg x 10,8,5
Cable Crossover : 7.9 kg x 12,12,12
Side Raises : 6 kg x 12,12,12
Rope Pushdown : 17 kg x 12,12,12
One Arm Overhead Cable Extension : 3.4 kg x 12,12,12
**** lol I decided to record 3 videos of first set of incline , db press and flys.. I wanted to do 3 x 8 with 32 kg dbs but went to failure on first lol. I had maybe 1 more rep in me but would have had to use leg drive.

[needmoargains]

Friend said he will come gym today. Waited for him since we go at 9 pm. He msged saying he has a driving lesson and went sleep after he done it. Not gonna workout with him again. Tomorrow I will do either do a fullbody or a pull+leg day.

[needmoargains]

Friday 6/10/2017
Today was damn leg day ..
I joined a guy doing squats.. he was a powerlifter and he was working up to 4 1/2 plates for 6 reps.
Squats : 75 kg x 6, 70 x 7, 65 x 10
Deadlifts : 60 kg x 10, 70 x 8, 80 x 6
One leg extension : 11 kg x 15,15,15
Seated leg Curl 27 kg x 15,15
Calf Raises on leg press : 50 kg x 15,15,12
Hanging knee raises : 3 sets to failure.

[needmoargains]

Well.. those deadlifts left my hamstrings and whole back sore.. and calves are sore too. That's what you get when you deadlift for like the 6-7th time in your life and do calves after a year ..
REST DAY

[needmoargains]

Rest day

[needmoargains]

I trained after a 10 1/2 hour shift.. at 5:30 am lol
Felt weak as ****.
Incline bench :75 kg x 6,70 x 67.5 lg x 7,60 kg x 9
Flat DB Press :32 kg x 8,7,6
Cable fly :10.2 kg x 15,15,12
Side Raises : 5 kg x 15,15,15
Rope Pushdown : 19.3 kg x 12,12,12

[needmoargains]

Today was a weird workout. First time doing dumbbell pressing in 6 months.
Back,Rear Delts,Biceps
DB Shoulder Press: 22 kg x 12,18 kg x 12, 16 kg x 15
Weighted Chin ups : 20 kg x 5,12.5 kg x 6, 8.75 x 8
DB Row : 32 kg x 12,34 kg x 10,10
Incline Curl : 18 kg x 4,14 kg x 7,12 kg x 8
Lat Pull downs : 52 kg x 10,9,6
Bent Over Fly (Rest Pause) : 4 kg x 15,5,5,5
The bent over fly killed my rear delts .

[needmoargains]

Wtf today I made some crazy gains!
Squats: 77.5 kg x 5,70 kg x 7, 62.5 kg x 9
Deadlift : 60 kg x 12,75 x 8,85 x 7
Calf Raises : 30 kg x 14,5,5,5 Rest Pause
Hanging Knee Raises 4 x 15
Hyperextensions machine : 20 kg plate 3 x 15 reps

[needmoargains]

Today I did back shoulders triceps..rope pushdowns were weird . I tried doing 21 kg after back and shoulders.. I barely got 6 reps but last week I did them after chest day and got 12 reps with 19 wtf?
DB Shoulder Press : 24 kg x 10,20 kg x 12, 18 kg x 12
Weighted Chin Ups : 22.5 kg x 5,15 kg x 6 , 10 kg x 6
DB Row: 36 kg x 10,10,10
Cable Bar Pullover: 12.5 kg x 12,12,12
Rope Pushdown 21.6 kg x 6 then triple drop set
I need to lower rope pushdown weight next time and do rest pause on them and reduce the last set of chins to 5 kg .

[needmoargains]

Today was : chest , biceps , shoulders day. I have had an imbalance in my shoulder for 2 months now . I am trying my best to fix it..
Incline Bench : 77.5 kg x 6,70 kg x 7,62.5 x 9
Decline Bench : 80 kg x 8, 70 x 10, 60 x 15
Cable fly : 10.2 kg x 10,10,10
Incline curl one arm at a time : 18 kg x 5,14 kg x 7,10 kg x 10
Side Lateral Raises : 7 kg x 14,5,5,5,5 (rest pause)
Facepulls : 14.2 kg x 12,12

[needmoargains]

Squats:77.5 kg x 5,70 kg x 6
Deadlifts: 60kg x 15,80 kg x 10,90 kg x 5
Calf Raises on leg press: 40 kg x 15,5,5,5,5 rest pause style
Then I did some curls with the ez bar lol 3 setsof 10,15,20 per side. Hit 2 reps with 20s per side. Not bad considering I haven't done it in 8 months and my main curl movement is incline curls.

[NattyNation]

In on the journey. Good chit man!

[needmoargains]

Thanks man!I'm using kinobody's method . Trying to get in 2600 calories a day so I can put 2 lbs per month. My waist is only 30 inches so I can bulk till it's 32. Trying to reach that 225 incline,275 squat, and deadlift im trying to keep it in the 6-8 rep range so I don't get injured. Btw do you have a log?
https://www.instagram.com/p/BZ107Dcn...briel_stoica45 Btw here is a workout from last week and what my current physique is like. Next week I'm going for that 80 kg x 5 incline!

[needmoargains]

I trained after work again. So I was up for 13 hours at this point.
DB Shoulder Press : 26 kg x 10,22 kg x 12,18 kg x 15
Latpulldowns wide grip : 45 kg x 12,59 kg x 8,73 kg x 4+25 kg x 8
DB Rows:38 kg x 10,10 and 42 kg x 8
Cable Bar Pullover:12.5 kg x 12,12,12
Rope Pushdown : 21 kg x 8,19.3 kg x 10,17 kg x 12
Bend Over Reverse Fly:5 kg x 15,6,6,6 Rest pause
I was meant to do weighted chins but went straight to gym after work so I didn't have my bag.

[NattyNation]

Thanks man!I'm using kinobody's method . Trying to get in 2600 calories a day so I can put 2 lbs per month. My waist is only 30 inches so I can bulk till it's 32. Trying to reach that 225 incline,275 squat, and deadlift im trying to keep it in the 6-8 rep range so I don't get injured. Btw do you have a log?
https://www.instagram.com/p/BZ107Dcn...briel_stoica45 Btw here is a workout from last week and what my current physique is like. Next week I'm going for that 80 kg x 5 incline!

nah I was thinking about making a log but I just don’t want to spend my free time doing that lol

[needmoargains]

I feel you . I just enjoy doing it.Btw im going for 80 kg incline tonight . First time ever trying it.

[needmoargains]

F*ck yhhhh!!! Natty nation I was thinking of your 100 x 8 today and set a pr again.
Incline Barbell : 80 kg x 6,72.5 kg x 8,62.5 x 9
Flat DB: 36 kg x 7,30 kg x 10,24 kg x 12
Incline Fly : 10 kg x 15,15,15
Incline Curls One arm: 18 kg x 6,14 kg x 7,10 kg x 10
Cable Rope Curls : 14.7 kg x 15,8,8,6 Rest Pause
Lateral Raises : 8 kg x 15,5,5,5
Incline fly freaking sucked I don't feel it in my chest as much as cables so going back to that next time. PR on incline , incline curls and I guess flat db since I done it 2nd . GAINS!

[NattyNation]

Hell yeah dude! Making all KINDZ of GAINZ.
What did you get for the PR.

[needmoargains]

Got 1 more rep on the incline curls (last week I did 5), and this was the first time ever doing 80 kg incline . My previous best was 70 x 4 (6 months ago) If my lean bulk goes well I should be hitting 90 kg or more. Also if I was fresh I think i could hit 36 kg flat dumbbells for 10 reps.

[donaldtrumpson]

good **** man, that incline is looking good !!!

[needmoargains]

Thanks man , focusing on deadlifts , incline and db shoulder press mainly . I want to get those lifts up. I weigh 68.8 kg now . 0.6 kg gain in 3 weeks which is perfect .

[needmoargains]

Lol I left work early today. Decided fk it imma do day workout a from kinobody.
Was weird as ****. The warmup felt heavy.
Incline Bench: 82.5 kg x 4,72.5 kg x 6 , 62.5 kg x 9
DB Shoulder Press: 28 kg x 6,24 kg x 8, 20 kg x 10
EZ Bar Skullcrusher : 25 kg x 12,12,12
Lateral Raises :9 kg x 12,12,12
Rope Extension : 17 kg x 15,8,8,8 Rest Pause
Calf Raises :50 kg x 15,8,8 Rest Pause
Basically now underneath my left armpit if i lift it , it hurts a bit. I pray that it's not anything serious..
Incline felt heavy as ****,db felt easy. Although I only ate 1k calories before training so... It might be because of shaving my armpits or because of deodarant lol. Will update after I wake up to let you guys know if the little pain is still there.

[needmoargains]

Today's workout:
Weighted Chins : 22.5 kg x 5,15 kg x 6, 5 kg x 8
Incline Curls : 18 kg x 6,14 kg x 8,12 kg x 10
Cable Row : 45 kg x 12,12,12,12
Cable Rope Curls: 14.7 kg x 15,10,8,6 REST PAUSE
Face pulls :10.2 kg x 15,10,8,8 Rest Pause
Leg extensions: 6 set drop set :68 kg ,59 kg , 45 kg ,35 kg , 21 kg ,11 kg
I was about to leave then a guy I know came and we did 3 sets of t bar rows with light weight , some rack pulls 3 sets , then 1 set lat pulldown . Not a bad workout .

[needmoargains]

Just wtf man. This workout was on another freaking level. I haven't felt gains like this since my noob gains. I weigh about 69 kg now.
Today's workout I felt like I was on roids .
Incline Bench: 82.5 kg x 5,75 kg x 7, 65 kg x 10(nice and slow on this set)
DB Shoulder Press : 28 kg x 8,26 kg x 10 , 22 kg x 12
Close Grip Bench: 60 kg x 10,50 kg x 12, 40 kg x 14
Lateral Raises : 9 kg x 14,5,5,5 Rest Pause
Rope Extension : 19.3 kg x 15,6,5,4
Calf Raises : 60 kg x 15,6,6,5
Incline and shoulder press were really good, close grip felt weird . The bench was kinda shifted and it felt awkward. Rope extension felt good too and calf raises ****ed me up. Next workout EVEN MORE GAINS.

[needmoargains]

Guys just wtf are these gains.
Weighted Chin ups: 25 kg x 4,15 kg x 7 ,BW x 10
Incline Curls : 20 kg x 4,16 kg x 8, 12 kg x 11
Leg Press : 50 kg x 15,100 kg x 12,150 kg x 10,200 kg x 8 , 250 kg x 8, 300 kg x 1
Cable Rope Curls :17 kg x 15,6,6,6 Rest Pause
Facepull : 12.5 kg x 15,6,6,6
I also did 2 sets of 8 bodyweight chins to warm up . That might have been over kill. I done one arm machine rows 2 sets of 8 with 32 kg and barbell rows 2 sets of 10 kg and 2 sets of 20 kg 8-15 reps.
I was surprised with the weight on the leg press since I haven't trained legs in ages as you can see .

[NattyNation]

Nice!