Wax on, Wax Off.

Thought I would make my first post in here so that I can track my progress.

Age: 26
Height: 5ft11
Weight: 160 lbs
BF: 16-17%

I am doing the yates 3 way split that CC posted on here:


Stuck between a rock and a hard place because want to build muscle and get over 200 lbs but my bodyfat is already quite high, but have decided to focus on gaining first and then cut at a later date when there is something to cut down to.

Taking in around 2600 cals currently and about 270g protein a day.

Hi Daniel San,

Ill be following your progress? Have any pics? How long have you been lifting for?


Hi Bird, thanks for taking the time to fly by my log :slight_smile:

Only been training about a month but will add some pics later for the lulz and so I can track progress!

09/4/2012 - chest+triceps

  • HS Flat Bench:

30kg x 10
40kg x 8
60kg x 6
70kg x 6 (PR)
80kg x 3 (PR)

  • Inc db press

20kg x 8
22.5kg x 8 (PR)
22.5kg x 7

  • Inc db fly’s:

12.5kg x 10 x 3

  • Dead-Stop Extensions

12.5kg x 15
15kg x 12
20kg x 7(PR) paaaainfull

  • Cable tricep pushdowns / cable over head extensions superset

17.5kg x 10 / 10
17.5kg x 10/10

  • Single arm tricep pushdowns

7.5kg x 12

Lots of new exercises that I have not done before and higher volume than normal but enjoyed it! <3

10/4/2012 - back+bi’s

  • Neutral grip pullups:

BW x 5, 3 - weak a$$

  • Lat pulldowns:

35kg x 8
40kg x 8
45kg x 8
50kg x 6

  • BB Rows:

30kg x 10
40kg 10
50kg 8 (PR) - need to keep eye on form due to back rounding

  • Cable seated low rows:

no. 7 x 12
no.8 x 12
no.9 x 12

  • db alt curls:

10kg x 10
12.5kg x 8
15kg x 6

  • machine curls:

15kg x 12
17.5kg x 10
20kg x 8

  • straight arm pulldowns supersetted with cable curls x 3 x lots

  • facepulls 1 x lots

12/4/2012 - rest+cardio

  • 20 min cardio on bike


Low carb, high fat and high protein as no gym today.

Macros: 140g fat, 290g prot, 80g carbs