As mentioned before, it’s kind of a rebund/comeback log. Hopefully the numbers will be going up steadily for the first month, since I won’t start with my previous maxes, not even close. Due to exams I’ve been sloppy for over 3 weeks, went offcreatine, lost some water weight. I’ve been doing workouts approximately 2 times per week, rather for fun than for gains. Today (19.3.2016) I’ve had the lowest weight since probably forever, 78.8 kg on an empty stomach.
Recently, 7 days ago i had basic measurements done so (too bad i couldn't compare it with the athletic body type measurement, but i think it might be pretty accurate)




Current goals : Weight above 81kg while below 11,0% bodyfat, 15x straight form midrange pullup, overall body aesthetics. Not aiming for any specific number, but I would like to be doing 90kg bench for reps Also I would like to improve my shoulders since I feel they are lacking.
In this log I will be using metric system, maybe with time I will be adding info in US customary units.

Yesterday I’ve done first workout at the new gym, kind of a lower body warmup. I think I will mix and try some new stuff in the upcoming week, then I will go for PHAT workout or I will be doing Back/Shoulders and Chest/Arms twice a week, one day of heavy volume legs and 1 day of screwing around, maybe bodyweight.

Friday 18.3.2016 (legs/abs):
Squat 60kgx12 80x10 90x6 90x4
Dumbell Lunges 2x20kg dbells 4x16step total
Leg Press : 60kgx15 90x10 110x6
Stiff Leg Deadlift 60kg 3x10
Leg Extensions 58kg 3x12
Abdominals: 10xhanging leg raises, 10x bent knees leg raises, ~15 sec rest, 5 hlr, 5 bklr, 35 lowrange crunches, 20 x side “fingers to knees” crunches.


Stay strong.

Looking forward to following your results, not looking forward to metric system.

It took me a year and a half to hit 2 plates and that was with help the past month

What are you currently benching, and do you have a specific program you plan on following?

Keep going brother glad u did a log and will def read it

I'm currently benching only incline barbell (about ~65/70 for reps) and incline/normal dumbells, so to be honest i got no idea about my current flat bench. Guess it's about 80kg for low/midreps ~5/7, used to be 85kg 5x5 in #prime, doing 90 for mid reps would be cool AF.
I've never had any specific bench plan, but i noticed solid increase while mixing strength/hypertrophy.

Another warmup today.
19.3.2016 Back/Shoulders.

Feeling a little stiff from yesterday's legs so the back part is really low on volume.
Barbell Rows
35kg x 20
55kg x 15
65kg x 14
75kg x 12

Tbar barbell rows
40 x 15
50x 12
60x 12
60x 14 cheated

Shoulders done as supersets: OHP with arnold presses and Side lateral raises with seated rear deltoid raises
OHP 40kg x 10/8/6/6
Arnold Presses 12kg dbells 8/6/6/6

Side lateral dbell raise 10kg x 12/12/12/12/12
Rear deltoid raises 4kg 10/8/6/6/6

Abdominals: hanging side knee raises/bench crunches/candle crunches?? (ones you point your feet into the ceiling and drive your hips upwards) x3

where did you go get the measurements done?

11-22% fat percentage, such test much wow

That is the desirable range.

His Fat % is 13.1

Since I'm at a sports uni we have cyclic mandatory test at the clinic

That one's on me.

22.3.2016

Chest/Bis
Supetsets chest/arms whole workout.

Incline barbell 60kg x 10/8/8/6
Concentration curls 2x16kg 8x4 alternated

Incline dumbbell press 20kg x 12/12 22kg x 10/10
Hammer curls 16kg 4x8

Flat dumbbell press 22kg x 12/12/10/10
Hammer grip shortbar curl 30kg 4x8-10

Declined gate flyes 4x15
Preacher one handed curls 4x6-8 12kg (ct hype)

Abdominals: hanging side knee to chest raises, candle crunches, v twists with 6kg ball x3