Hey thanks! will do that tomorrow.

Today I'm going for a "street workout". We are filling sandbags which are later going to get transported to areas that are still endangered by the flood

Well this was exhausting...sand is a tricky bastard.

Tomorrow my fav day, that's right back and biceps- booyah baby, but in the morning we are going to go out to do some sprints 10x30sec w 30sec jog between them. Let's not throw up

Sprints were done and done, next time more sprint less jog. Some weighted ab exercises followed with the core routine(RKC holding planks)

Day2 workout-Back&Biceps
Deadlift 4 sets 12x40kg,10x50kg,10x55kg,8x55
Underhand Barbell Row 4 sets 12x40kg,10x45kg,8x50kg,6x55kg
Single Arm Dumbbell Row 3 sets 10x20kg
Pull up 4 sets 12 reps- this was done by latpulldown, honestly i was quite exhausted. 12x40kg, 10x45kg, 10x50kg, 10x45kg
WEAKSAUCE ALERT!!!
Preacher Curl 3 sets 10x15kg, 8x20kg, 8x15kg
Incline Dumbbell Curl 3 sets 10x8kg (couldn't even lift my arms w the last set)

Week2 Day 3-LEGDAAAAY(all in kg)

Warmup incline jog for 10mins+a few mins warming up legs.
Weighted ab exercises.

Squats 4 sets 12x30,10x50,10x60,8x60, 10x30
Walking Lunges 3 SETS 20x15, 20x20, 20x20
Leg Press 5 sets 12x65,10x90,10x110,8x110,10x90
Seated Leg Curls 4 sets 12x135
Seated Calf Raise 5 sets 15x25

Oh man I missed some updates...like a week of it. Don't feel like writing the whole thing up really so cliffs:
-3weeks done, stepping up the game and moving inot 4-6 (different exercises, bigger tempo)
-I really like the program so far and it really helped that I could implement some suggestions into the program and focusing on squats, deadlifts, bench and ohp
-With that said squat max 70kg, deadlift 70kg, bench 75kg, ohp 35kg (max=comfortable set finishing w the given weight). I def feel I can add some more to squats and deadlifts. Will do that next week.

GL Man! Will be following.

Yo! ty man!
Will update tomorrow!

Chest+back:
Dead Lift 5 sets 15x40kg,12x60,10x70,5x90,4x90
Incline Barbell Press 5 sets 15x35kg,12x45,8x55,6x60, 8x50
Pull Ups 4 sets 8xbodyweight, 3x lat pulldown 60kg (damn I'm weak)
Barbell Bench Press 5 sets 12x40,10x50,8x60,5x70, 4x70
Straight Arm Pull Down 4 sets 12x60
Cable Cross Over 4 sets 12x20

---
LEGDAAAAAAY
Squats 5 sets 15x40,12x50,10x60,8x70,6x70 (clean, deep squats as well)
Walking Lunges 4 sets 10x15kg
Legs Extensions 3 sets 12x110kg 10x90kg
Standing Hamstring Curls 4 sets 15x135
Seated Calf Raises 5 sets 10x40kg

---
Biceps+triceps

Barbell Curls 4 sets 15x15kg,12x25,10x25,8x25
Barbell Skull Crusher 4 sets 12x20,12x20,10x25,10x25
Hammer Curls 4 sets 12x10kg
Triceps Dips 4sets 14reps
Rope Extensions 4 sets 12x40kg

Can't go to the gym for like 2 weeks...making it up with doing sprints 10x40sec w 30sec light jog + chinups, pullups, dips and abs. Can't wait to get back tho

Gonna hit the gym again next month, can't wait. Gotta say that it was refreshing to go out doing sprints and body weight exercises. Might incorporate this to keep things fresh.
Overall I'm around 80.5-81kg now, pretty good considering I started from 91 this year. The hardest part is still ahead of me though, to get rid of that pesky belly fat and be ripped for the summer(well ripped might be a bit strong for it) I need to lose another 1.5-2kgs which is doable if I don't fall of the wagon into a river of icecream...

Back in teh gym. feelsgoodman.jpg- will update the progress later this week. Helped a ton that my bro was there to spot me and that he started to workout in a much more serious way as well. #gymbros
On a random note a guy snapped his back while deadlifting right in front of me...he had to stop and limped out of the gym, scurry ****...

That is some scary **** man.

Q: why are you on a split program instead of something similar to SS? I don't know if you already answered the q but I missed it.

I didn't answer it yet. I wanted to try out this program and it works for me very well so far- the SS program might be better, but why fix something that isn't broken?

Yea if the results are there why change. You've got plenty of compounds in there anyways.

I personally find full body programs with some accessories mixed in to be quite stress free and easy to track routines and a good way to get a decent mix of volume and intensity. I am pretty much zapped off all my energy, dead tired after each of my sessions

Just cant get over that pesky 70kg plateau on my bench press- will try to add +5kg next week. Today went something like 12x40kg, 10x50, 5x70, 5x70, 8x60, 6x50
Planks are going well, I can really feel my core getting stronger. Doing it just like SSingh showed me. Doing it w 5kg-30sec (front,side), but will move to 10kg this week. Prolly wont be a problem.
We are biking to the gym w my bro (around 10km one way) + I'm doing sprints everyday for shredaments...so far pretty much that is it. Tomorrow my fav day-back+biceps...pumped already

Chest+tri
flat bench 10x40 10x60 6x70 7x70 8x60 10x50
incline dumbell 4x 10x22.5kg
incline cable flies 4x 10x15kg
cable crossovers 4x 10x25kg
dips 4x10
triceps
rope extensions 4x 10x30kg
rope pulldown 4x 10x45kg
straight pulldown 4x 10x45

I did very little breaks w the chest exercises and no breaks w triceps.
Also did holding planks 4x30sec w 10kg on the back. some weighted exercises for the sides and lower abs as well also 4x30sec

Damn today was hard

Pull-Ups 5x5
T-Bar Rows 4sets 12x45,10x55,6x60,6x60
Reverse Grip Bent-Over Rows 12x40,10x50,6x60,8x50
One Armed Cable Rows 2x 10x30kg 2x 10x35kg
Straight Arm Lat Pulldowns 2x 10x30kg 2x 10x25kg

BB curl 3x 10x20
Hammer curl 4x 12x20
Alternating DB curl 2x 10x12.5 1x 10x10
Concentration curls 3x 10x10kg

Weighted ab exercises ended the day...I am really exhausted to say the least.

Damn it's been a while. Only a quick update tho... feeling good- still cutting, @79kg now, gonna need 2-3 more to look shredded-won't be easy. All this alcohol during my Summer vacation didnt help, but what can you do? After this week(2 bdays and a festival) I'm cutting back on alcohol and by that I mean I wont drink at all until NYE- riddic how it slows the shredding process(not surprising).

In the gym-
deadlifting w 90kg- feelsgoodman.jpg, but I curled once in the squat rack so that evens out the positive-negative ratio
Squats still @70-80kg depending how well I feel on the day, but I go low as ****
And I'm finally breaking through the 70kg barrier w benchpress, true I only do 2-3reps w 80, but the progress is there

man losing these last few extra kgs is hard as ****... I'm losing a bit of strength along the way, but I guess this is just part of this business. Hopefully only 4 weeks to go until I start the bulkaments. That should be challenging as well.
I'm pretty happy w my discipline regarding food right now and I'm sure that will continue. My environment(family, friends) were a bit of a problem at first, but now they understand that this is not just a phase I'm going through and I'm thinking about this lifestyle change very seriously. When I reached the desired results I will post some pictures as well and then just get big as **** and not think about cutting until next spring

Boom. Feeling superpumped after today's arms workout...daaamn the ladies were mirin. Anyways back day question, should I do weighted pull ups if I'm not at 10reps yet? I'm currently doing 5x5 (with the last set sometimes going down to 3-4 with the last one becoming a slow grind) later I just hit the lat pulldown machine and max out...
Would I get more out of 3x3 weighted pullups?

If 5*5 BW pullups wear you out you're getting a good training stimulus so I would't add weight just yet unless it's an ego thing. Just pick a rep scheme (5*5, 3*6 or w/e you like) and once you crush those reps it's time to add weight.

Another way to quickly get good at pullups is to buy a chinup bar and do them everyday GTG style, ie many sets throughout the day with ~50 % of your max reps.

What kind of chin-up bar do you recommend? I've been meaning to buy one, but I wasn't sure if this type would leave a mark on the door post.

Oh and I have a bad experience with that type of bar, but as usual it can be attributed to my own stupidity. Basically I was swinging myself in it, not realizing this can actually unscrew the damn thing. When I was in a parallel position with the ceiling, at least 5 feet above the floor, it lost its grip and and I came crashing down on my back. My friends thought I had broken my tailbone, I thought I had died, mother of god that hurt.

Mine is similar to the one you linked and I'm guessing once I remove it there'll be a mark on the door frame but I rent and will just paint over it so it shouldn't be an issue. That said, the ones you screw in seem to get decent reviews, like this.

Edit: This is the one I was looking for, no screws needed. You should be able to find one from amazon.co.uk.

@NR- that happened to me as well. I was more scared than hurt, but needless to say not a fun experience.

@Btexi- not an ego thing, I just asked out of curiosity and because it seems like pull ups are the toughest cookie for me and I just want to chose the best way to advance there as well.
Also I can do them every day in the park or even at the gym so 2x50% max rep and backday go all out?

Aha, a few weeks ago I found one of those in a department store nearby. I looked at it from a few different angles and felt like a moron for not being able to figure out how it works. I'll probably buy one now, iirc it was cheap.

You should try landing on your tailbone