What's sup champions?
Decided to start a log, so that I can monitor my progress at the same time as everybody on the board
Let me introduce myself first
I'm 24 year old, been training for about 13 monts. Before staring pushing cast iron I wasn't doing any activities, thanks for 4 years of university. By the way I'm a mechanical engineer so anybody need a advice on this just ask
I'm about 5'9''. I was 178 when I started training and now my weight is between 205-208 when I wake up in the morning. I don't know the %bf but I have a full 6 pack when I flex.
I don't feel like describing everything I eat but its always clean, and at least 200g of p on off day, 240 on training day. I don't cycle carbs for now, but I may do it in the future.
For the training I tried full body when I started but thought it was too exhausting, switched to push-pull leg, then to upper-lower and now I'm doing a full body. Been on that routine for about 4 weeks.
Normally I try to take 45 sec between sets, but after a breathing squat you know I need more than that
I dropped the weight a lot on squat, bench press and bicep curl
on squat - I wanna do a progressive loading using 20 breathing squat. I used 225 as a starting load and I'm adding 5 lb per workout, I hope to maintain this riddum up to 315
on bench - I'm doing a hst to put a size on my chest, started from 135, upping 5 pound per workout, keeping a perfect form, will keep this up to 225
on bicep curl - My right wrist is hurting me when I try to go heavier so I keep this very light.
Breathing squat 225x20
Deadlift - 135x5, 225x5, 315x5, 365x3, 385x2, 405x2
Pull-ups - bw x10 mg, bw x8 wg, bw x 10 cg
bench press - 185 x10, 185 x10, 185x10
db shoulder press, unilateral - 67.5 x9 each side, 67.5x8 each side, 67.5x7 each side,
Dips @ bw - 10,10,11.5
db preacher curl - 37.5 x 10 x 3
Breathing squat 230x20
cable rows - don't know the weight but full stack is 20 - 15 x 8 reps x3
Pull-ups - bw x 8-12 medium grip, all 3 sets to failure and 2 negs on last
bench press - 190 x10, 190 x10, 190x10
db shoulder press, unilateral - 72.5 x8 each side, 72.5x8 each side, 72.5x7 each side,
Dips @ bw - 10,10,11.5
db preacher curl - 37.5 x 10-12 x 3
I hope this entertained everybody, I will keep this updated as the weeks goes by
Have goods workouts
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