ongeelim's Training Log

[ongeelim]

Week 9
Been away since last Wednesday, and couldn't keep track on my diet for the past few days. Will do a 4-day body split for this week since I could only go to the gym for 4 days this week due to some events that I need to attend to, and then will move back to PPL x 2 next week.

Current Weight: 79.5kg (175lbs)

Mar 02, 2020 (Monday) - Chest/Triceps
BB Bench Press
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 5
80kg (176lbs) x 5, followed by 60kg (132lbs) x 7

DB Incline Bench Press
22.5kg (50lbs) per side x 6
20kg (44lbs) per side x 8
17.5kg (39lbs) per side x 10
15kg (33lbs) per side x 12

Chest Dips - 10 reps, 9 reps, 8 reps

Cable Crossover
13.6kg (30lbs) x 12, 12, 12

EZ Bar Skullcrusher
25kg (55lbs) x 12, 10, 9

Cable Rope Triceps Pushdown
17.5kg (39lbs) x 9
15kg (33lbs) x 10, 10

[ongeelim]

Current Weight: 79.1kg (174lbs)

Mar 03, 2020 (Tuesday) - Back/Biceps
Deadlift
135kg (297.5lbs) x 4

Pull-Up - 8, 8, 7

BB Bent Over Row
60kg (132lbs) x 8, 8, 7

Lat Pulldown
41kg (90lbs) x 12, 11, 10

Seated Iso Machine Row
20kg (45lbs) per side x 12
25kg (55lbs) per side x 10, 10

BB Curl
25kg (55lbs) x 12, 10

DB Curls (Alternate)
12.5kg (28lbs) per side x 8
10kg (22lbs) per side x 12

DB Hammer Curls (Alternate)
10kg (22lbs) per side x 12, 10, 10

[ongeelim]

Current Weight: 79.2kg (174.5lbs)

Mar 04, 2020 (Wednesday) - Shoulder/Traps
Overhead Press
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5
45kg (99lbs) x 5, followed by 35kg (77lbs) x 8

DB Lateral Raise
7.5kg (16lbs) per side x 15, 15, 15

DB Bent-Over Delt Raise
7.5kg (16lbs) per side x 12, 10

Face Pull
15kg (33lbs) x 15, 15, 15

DB Shrugs
25kg (55lbs) per side x 12, 12, 12

[ongeelim]

Current Weight: 79.1kg (174lbs)

Mar 05, 2020 (Thursday) - Legs
Squat
100kg (220lbs) x 5
100kg (220lbs) x 5
100kg (220lbs) x 5, followed by 80kg (176lbs) x 5

Romanian Deadlift
85kg (187lbs) x 8, 8, 8

Leg Press
110kg (242.5lbs) x 12
115kg (253.5lbs) x 12
120kg (264.5lbs) x 10

Lying Leg Curl
35kg (77lbs) x 12, 12
40kg (88lbs) x 10

Leg Extension
45kg (100lbs) x 12, 11, 10

Thigh Abductor, supersetted with
50kg (110lbs) x 15
55kg (121lbs) x 15
Thigh Adductor
50kg (110lbs) x 15
55kg (121lbs) x 15

[ongeelim]

Week 10
Had some "cheat days" for the last 2 days, time to cut calories again.
Again, moving back to PPL x 2 next week, but change from 5x5 to 4x6-8 on compound exercise

Current Weight: 79.5kg (175lbs)

Mar 08, 2020 (Sunday) - Push A
BB Bench Press
75kg (165lbs) x 8
75kg (165lbs) x 7
75kg (165lbs) x 6
75kg (165lbs) x 5, followed by 60kg (132lbs) x 5

DB Incline Bench Press
22.5kg (50lbs) per side x 8, 8
20kg (44lbs) per side x 9
17.5kg (39lbs) per side x 12

Cable Crossover
15kg (33lbs) x 12, 12, 12

DB Shoulder Press
20kg (44lbs) per side x 6, 6
17.5kg (39lbs) per side x 7
15kg (33lbs) per side x 9

DB Lateral Raise
10kg (22lbs) per side x 12, 11, 10

BB Seated Overhead Triceps Extension
25kg (55lbs) x 10
20kg (44lbs) x 12, 12

Cable Rope Triceps Pushdown
15kg (33lbs) x 12, 11, 10