Training log - 15 KGs to freedom.

[gettingoutofcomfortzone]

Hello there,

As suggested by @colgate, I am starting a new log to check in on my weekly work outs.
My inconsistencies over the past were due to no understanding of how to progressive overload and not attacking the correct muscle groups. I did previously 5X5 and nSuns programs but failed to see it through or stopped after 3 months due to BS reasons.

That's why, I have registered currently to PFAU Fitness which has helped me to get out of my ass and go to the GYM weekly.

Current week:


Day 1:
Squats - 4X3 - 50 KG
Deadlifts - 3X3 - 60 KG
Goblet Squat - 3X10 - 15 KG
Hip Thrust - 3X10 - 20 KG
Calf Raises - 4X10 - 15 KG
Chair Knee Raises - 3X12 - BW
Ab Crunchers - 3X12 - 30 KG

Day 2:
Bench Press - 4X3 - 35 KG
Lat Pulldown - 4X7 - 20 KG
Incline DB Press - 3X8 - 8 KG
Tbar Row - 3X8 - 10 KG
Shoulder Press - 3X8 - 20 KG
Cable Upright Row - 3X8 - 20 KG
Tricep Extension - 3X8 - 15 KG
Bicep Curl - 3X8 - 6 KG

Day 3:
Goblet Squat - 4X10 - 15 KG
BB Lunge - 3X12 - 20 KG
Romanian DL - 12/10/10 - 14 kG
Leg Curl - 12/12/15 - 8 KG
Leg Extension - 12/12/15 - 10 KG
Leg Press Calf Raise - 15/12/12/10 - 10 KG

Day 4:
Incline DB Press - 12/12/10 - 8 KG
Chest Press - 12/12/10 - 20 KG
Chest Fly - 15/12/12 - 15 KG
DB Shoulder Press - 12/12/10 - 8 KG
Upright Row - 15/12/12 - 5 KG
CG BB Press - 15/12/12 - 25 KG
DB Skullcrusher - 12/12/10 - 6 KG
Ab Crunchers - 3X12 - 30 KG
Chair Knee Raises - 3X12 - BW

Day 5:
V-Bar Lat Pulldown - 12/12/10/10 - 20 KG
Tbar Row - 3X10 - 20 KG
BB Bent Over Row - 12/12/15 - 25 KG
DB Shrug - 12/12/10 - 20 KG
Facepull - 12/12/15 - 15 KG
Cable Curl - 15/12/12 - 20 KG
Hammer Curl - 12/12/10 - 25 KG

[colgate]

watch out, this guy is going to be a fucking monster

post some current shirtless body pics btw

[Manganiello]

post some current shirtless body pics btw

Agreed.



You need to log your calories dude. Those squats mean absolutely fucking nothing if youre fat. Girls don't care about your squats.



And take that to heart please. Nobody is going care enough to tell you this.

[Olafsmash]

As a guy who has struggled with consistency in the gym, this seems like a ton of volume for a beginner who struggles with just that.

I don't know how long you have been doing this. Are you sure you are recovering and doing all this volume with enough intensity to grow?

Just remember that if you can feel that it's super hard to continue doing this, you can workout for half the time that you are doing and still get great results if you push yourself.

[gettingoutofcomfortzone]

post some current shirtless body pics btw

Here they come. Ignore the religious shit.

[gettingoutofcomfortzone]

You need to log your calories dude.

Here they come.

Today's calorie intake:
Bfast - 480 cals
Lunch - 485 cals
Snacks - 295 cals
Dinner - 400 cals
Total: 1660 cals.
Will log with split-up macros from tomorrow.
Also, will aim for 1500 cals going forward.