10/11 Gym Weight: 176.2
Bench 240x5,4,3
CG Bench 210x3x4,4,3
Upright Row straight bar 90x3x9
Lat Pulldown 190x3x11
T-Bar Row 110x3x11,10,10
Only averaged 6 hours of sleep the past 2 nights and feel like I’m coming down with a cold so strength and energy levels were down. The cable station was occupied so I’ll do the cable curls in my next workout.
11/3 Gym Weight 178.4
Touch and Go Deadlift 325x3x5 (belt)
Front Squat 210x3x3
Smith Machine Hip Thrust 265x3x10,10,8 (didn’t do)
Seated Calf Raise 115x10x12
I only had about 35 minutes to work out today before the gym closed, and this workout usually takes me a little over an hour. To account for this, I decreased my rest periods to about 1 minute each. I also only did 4 sets of leg press instead of the 5 that I had planned on. Additionally, I did the rows and the lateral raises afterwards in the small gym in my apartment complex that is open 24 hours a day. I was pleasantly surprised with the amount of strength I was able to retain despite the short rest periods. In the future, I will definitely make a point to come to the gym earlier so that I don’t run into more problems with time constraints.
1/25/17 BW:173.8
Deadlift- 280x3x3
Leg Curl- 167x2x12
Bench- 185x5x10
Cable Fly- 39x2x12
Cable Curl- 120x5x10
Calves- 90x7x10
I had plenty of time to complete this workout so it felt good to not feel rushed. My hamstrings were still a little sore from one of last week’s workouts, but this didn’t seem to affect my performance. I ate slightly less than I usually do before this workout, but that didn’t seem to affect my performance either. I also took an hour nap before this workout, which helped me feel rested and strong.
1/28/17 BW: 175.8
High Bar Squat- 225x5x5
Lat Pulldown- 160x3x10, 2x8
Cable Row- 190x2x11,10
Upright Rows- 90x2x10 90x9
Face Pull- 40x3x12
OH Tricep Extension- 90x3x12, 90x2x9
I had low motivation and energy to go to the gym today (probably because I stayed up late the night before), however once I got to the gym I had a successful workout.
I did this workout earlier in the day than I usually do (afternoon compared to at night), so it felt good to get it out of the way earlier in the day and have time to do other things later on. I was able to improve my performance on every exercise compared to last week, by either increasing the weight or the number of repetitions per set.
2/2/17 BW: 174.2
Deadlift- 285x1x3
Leg Curl- 167x2x12
Bench- 195x2x8, 185x2x8, 175x8
Cable Fly- 39x2x12
Cable Curl- 120x5x10
Calves- 90x7x10
I got to the gym later than I planned to, so I had less time to complete this workout than intended. To save time, I only did 1 set of deadlifts instead of 3 and I reduced my rest periods in between sets. I also wasn’t feeling well today, so I ate less food than I usually do throughout the day. This combined with the decreased rest periods made the weights feel very heavy tonight, and I was largely unable to improve my performance from last week’s workout.
2/5/17 BW: 173.0
High Bar Squat- 235x4x5,4,4,4
Lat Pulldown- 160x4x10
Cable Row- 190x1x12
Upright Rows- 90x2x10
Face Pull- 100x2x12
OH Tricep Extension- 90x4x12
I was rushed for time again during this workout. To save time, I did one less set per exercise compared to what I usually do. This allowed me to move through the workout very quickly. Also note that I performed this workout fourth in the week instead of third as I usually do.
I completed this workout with my friend today. This added a little more fun and motivation compared to working out alone, which is what I usually do. I also noticed that the rest periods I was taking today were slightly shorter than usual due to training with my friend. This is usually the workout that I do on my fourth training day of the week, but this week I did it third because this is the workout that my friend wanted to do today.
This should be interesting to follow. I’m a 16 year old Sophomore in H.S., and I’m trying to balance school, weights, and basketball. I have little social life, as my parents are very overprotective. 4.4 GPA. My main focus is getting better at basketball and getting stronger. Check out my training log sometime.