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stalindalifta

Stalin's log

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First post, been lifting and eating properly for about 6 months now, chronically overtrain. Currently lean bulking, counting macros

 

Low bw, fairly shredded 

63kg/11% bf

 

Focusing BB but sometimes powerlift, 1:20 rest time for non compounds, 2-2:30 for compounds

 

Leg day today 

6x sqauts to failure/near failure

8x60kg

8x60kg

6x65kg

5x65kg

6x70kg 

3x70kg

 

6x Sumo deadlifts to failure on top sets 

12x90kg

6x100kg

3x110kg

6x105kg

8x90kg

6x90kg

 

6xleg extensions (drospet last set)

12x63kg

12x70kg

10x77kg 

9x84kg

7x91kg

8x98kg + drops (didn't record)

 

5xStanding calf raises (dropset)

12x63kg

12x70kg

12x77kg

10x84kg

8x91kg + drops

 

5xcalf leg press/leg press (calf leg press with safety on then leg press immediately after)

 

10x120kg

8x120kg

8x120kg

6x180kg

6x180kg

 

6xleg curls to failure top sets + dropset

12x 56kg

12x 63kg

12x70kg

11x77kg

11x83kg

7x90kg + 3 drops

 

5x sitting calf raises 

8x20kg  + bw

14x20kg + bw

12x20kg + bw

12x20kg + bw

12x20kg + bw

 

3xabduction

12x 85kg

11x90kg

7x95kg

3xinduction

12x95kg

12x90kg

12x90kg

 

4x glutedrive ( hip thrusts )

12x100kg

12x110kg

12x110kg

12x110kg

 

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Bw morning : 63.4kg

Shoulder/back day

6x deadlift 

12x60kg

10x90kg

6x100kg

1x105kg

1x110kg

10x90kg

 

6x seated Db shoulder press ( to failure )

8x20kg each 

6x20kg each 

5x20kg each

6x18kg each

6x18kg each 

6x18kg each 

 

8x lat pulldowns alternating wide/close to failure

6x63kg close

7x56kg wide

6x63kg c

6x56kg w

6x56kg c

8x49kg w

3x70kg, 4x56kg, 6x49kg, 5x35kg c (dropset 1) c

2x63kg, 5x49kg, 3x42kg, 14x 28kg (dropset 2) w

 

5xRear delt flys (to failure) + dropset

9x60kg

7x65kg

4x70kg

8x65kg

75kgx5, 60kgx5, 45kgx6, 40kgx7

 

6xmachine weighted rows ( to failure) + dropset 

7x56kg

6x56kg

5x56kg

8x49kg

8x49kg

2x63kg, 5x49kg, 7x42kg, 5x35kg

 

5xmachine lat raises 

6x40kg

6x40kg

8x35kg

8x35kg

6x35kg

 

5x T bar rows ( to failure) 

6x 60kg

6x60kg

6x60kg

5x60kg

10x50kgs

 

5xshrugs dB 

14x24kg each 

13x24kg each

12x24kg each

12x24kg each 

 

6xpullups (alternating grip, to failure)

6xbw w

8xbw c

5xbw w

5xbw c

5xbw w 

5xbw c

 

 

 

 

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Bw morning : 64.02kg

 Arm/Chest + core day

 

6xmachine arm curls ( to failure + dropset)

8x40kg

9x40kg

6x45kg

6x45kg

7x40kg

3x50kg, 1x45kg, 7x35kg, 6x 25kg

 

6xBench press to failure

12x40kg

6x50kg

3x55kg

3x1/2 60kg 

1x60kg

3x50kg

 

5xdB bench to failure 

5x24kg each 

5x24kg each

6x22kg each

6x22kg each

6x22kg each

 

8x curls alternating grip ezcurl

6x30kg wide

6x30kg close

6x30kg w

6x30kg c

12x20kg w 

7x22.5kg c

6x27.5kg w

6x27.5kg c

 

6xtricep pulldowns (rope + dropset)

8x20kg

8x20kg

6x25kg

6x25kg

4x30kg

 

5xChest fly's (machine + dropset)

8x60kg

7x65kg

5x70kg

7x65kg

2x75kg, 5x55kg, 3x45kg, 5x 35kg

 

6xSeated incline hammer curls 

6x12kg each

6x12kg e

6x12kg e

6x12kg e

6x12kg e

5x12kg e

 

6xtricep extensions + dropset

6x45kg

6x45kg

6x45kg

6x45kg

8x40kg

2x50kg, 4x40kg 7x30kg

 

6x dips alternating grip

8xbw close

6xbw wide

6xbw c

6xbw w

6xbw c

6xbw w

 

4x l sits

16xbw + hold to failure

16xbw + hold to failure

16xbw + hold to failure

16xbw + hold to failure

 

4xweighted situps

12xbw +20kg

12xbw +20kg

12xbw +20kg

12xbw +30kg

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Hey Stalindalifta,

 

Welcome.

 

How old are you? Do you have any set goals or things you wanted to achieve with your training?

 

I am trying to eat clean at the moment too, but I am struggling. I don't track my eating but also track my training here (I have for a long time lol)

 

Good luck and enjoy.

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4 hours ago, stalindalifta said:

17, and im training primarily for aesthetics atm, dont really have a specfic goal in mind, nice to see that this old forum is still somewhat active tho :)

Nice, that ZZYZ body, smash it. being 17 you should make some good gains.

 

Nah the form is not active. Only me and sometimes Gazza.

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2 minutes ago, ohjoshua said:

Nice, that ZZYZ body, smash it. being 17 you should make some good gains.

 

Nah the form is not active. Only me and sometimes Gazza.

better than nothing mate, and its a fair way to log stuff

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Bw morning : 64.7kg

 

Back/shoulder day + a few bicep and chest sets since a mate came

 

5xpreacher curls

12x20kg

8x25kg

6x30kg

4x30kg

5x30kg

 

5xt bar rows 

6x60kg

6x60kg

6x60kg

6x65kg

6x65kg

 

6x conventional deadlifts 

12x60kg

7x80kg

5x100kg

2x105kg

1x110kg

7x80kg

 

8xlat pulldowns alternating grip, to failure

7x63kg c

8x56kg

7x63kg

7x56kg

6x63kg

7x56kg

8x63kg, 6x49kg, 5x42kg, 4x35kg c

7x63kg, 3x56kg, 4x42kg, 3x35kg w

 

5xFlat bench 

12x40kg

5x50kg

1x60kg 

2x52.5kg

12x40kg

 

5xrear delt flys

10x60kg 

8x65kg

7x70kg

10x60kg

10x60kg

4x70kg, 6x60kg, 6x40kg, 3x35kg 

 

5x lat raises 

12x35kg,

8x35kg,

6x35kg,

6x35kg

8x35kg, 12x25kg, 10x 20kg

 

5xpullups

7xbw w

6xbw c

5xbw w

6xbw c

5xbw w

 

5xdb overhead press

7x20kg

6x20kg

5x20kg

6x18kg

 

5x machine rows to failure + dropset

7x56kg

7x56kg

6x56kg

6x56kg

3x63, 4x49, 4x35, 8x28kg

 

 

Skipped abs because lazy c*nt

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Bw morning : 64.9kg

 

Chest/arms day + core

Lifting at home while I wait for vax pass so I can go back to gym, so missing some lifts

8xBarbell curls alternating grip to failure 

8x27.5kg w

6x27.5kg c

8x27.5kg w

6x27.5kg c

7x27.5kg w

6x27.5kg c

6x27.5kg w

5x27.5kg c

 

6xSkull crusher's to near failure (rep before)

3x27.5kg

7x22.5kg

6x22. 5kg

6x22.5kg

7x22.5kg

6x22.5kg

 

5xstanding upward chest fly's to failure

6x10kg each

8x10kg e

7x10kg e

7x10kg e

10x10kg e

 

6xoverhead tricep extension

6x22.5kg

6x22.5kg

6x22.5kg

9x22.5kg

8x22.5kg 

8x22.5kg

 

6xvarying dumbell bicep curls till cheat

7x12kg each 

7x12kg e

7x12kg e

7x12kg e

7x12kg e

6x12kg e

 

6xFloor dB bench to failure

6x23kg each 

7x23kg e

5x23kg e

4x23kg e

10x20kg e

9x20kg e

 

6xdb pushups 

15xbw

14xbw

13xbw

11xbw

9xbw +5kg

9xbw+5kg

 

6xhammer curls

7x12kg each

7x12kg e

6x12kg e

6x12kg e

7x12kg

7x12kg

 

6xring dips alternating width

5xbw c

5xbw w

4xbw c + one cheat 

4xbw w + one cheat 

5xbw c

3xbw w

 

5xHanging l sits

11xbw

8xbw

11xbw

11xbw

12xbw

 

2xl sit static hangs 

30sxbw

30sxbw

 

3xplanks

1x2:00

1x2:00

1x3:00

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