Current Stats
Weight 175
5’9
Benchpress 230
Squat 275
Deadlift 385
Current Total = 890
Goals End of August
Benchpress 250
Squat 315
Deadlift 415
Goal Total = 980
These goals are achievable. I will be writing up my routine and noting down changes in diet, supplements, and personal bests. Any questions or comments from readers are welcome and appreciated.
That definitely looks achievable. Good luck man
Thanks Matt
Picked up my gym membership yesturday since I won’t be able to use my school gym.
I’ll be working out twice a day once in the morning and once in the evening roughly 10-12 hours apart.
First workout this morning went like this
Flat Dumbell press
25x10 55x10 80x9 85x6 90x3
Hammer incline press
90x10 180x6 230x6 250x1
Decline Barbell press
45x10 135x5 185x5x3
Dumbell flys
25x20x2 30x10x1
Decline pushups
50ish/ 25x1 one leg in air 10x1 alternate leg
This is my first at this gym, just getting used to the surrounding and how my routine will pan out. Was a solid workout, Keep noted that all my lifts are Full rom , espicially the dumbell press I make sure to get the dumbell to belowe the sides of my chest to get the complete full ROM. Would like note my core is shit, was hard to keep tight during pushups. Will fill in tonights workout when I come back tonight
My Evening Workout for Today
Biceps and Triceps
Close grip bench press
45x12 95x10 135x8 185x6x2 185x4
Seated Tricep extension
45x10 65x8 90x6 90x5 100x4 NEW PR +10LBS
Standing curls
40x8x1 35x8x1
Concentration curls
20x10x1
Sick workout hit some prs, didnt hit biceps in a long time felt good to get some actions, chest is sore from this mornings workout. I’m feeling good
June 8th /2010
Legs / posterior chain
deadlifts
135x10 185x10 225x5 275x3 315x3 365x1 405x1 attempt followed by 2 more attempts
squats
135x5 185x5 225x1 265x4
good mornings
95x12x3
leg extensions
50x10 150x10 190x10 230x10
Cool down ten min and fascia stretched felt good. overall decent workout will put deads and squats on diff days though
June 9/10
Shoulders
Dumbell shoulder press
25x10 45x8 60x5x2 65x5 ( Went to 65 for last set because I had a spotter usually I kick the weight up myself and touch shoulder each rep)
Hammer strength shoulder press
90x10-12 180x8x2 200x5 (first time using this machine I kept sliding down the seat felt uncomfortable.)
Barbell upright rows
45x10 95x8 115x8 95x8
Rotater cuff with cables
20x8-10x4
Shoulder raise burnout
10x15x3
Seated calf raise
90x8-10x4
Good workout, was at 6 in the morning because I had to work early today retiling kitchen floors. Will miss my evening workout due a rehearsal for a cultural play. I will be hitting calves very often to trigger some growth.
July 12 /10
Chest
Flat barbell
45x10 95x10 135x5 185x3 225x1
Incline Dumbell
25x10 55x8 75x6x2 85x1
Decline Barbell press
135x6 195x5x3
Wasn’t feeling too strong today, wouldnt call it a terrible workout but not great either.
So you go to school, work and work out twice a day? Awesome.
[quote]Nikki9591 wrote:
So you go to school, work and work out twice a day? Awesome.[/quote]
Yeah Usually I have a seasonal job like haybailing on farms for the summer but this new gym I just signed up to offered me a job as a weightroom attendant so I’m going to work at the gym and work my way up!
Yesturdays’ Evening workout
Tri/Bi
Close grip Bench
185x5x3
Seated tricep extension
25x10 55x10 80x6 90x6 100x5
Skull crushers
70x10x2
Concentration curls
25x12x3
Standing DB curls
40x8x1 45x6x1 50x3x1 plus 2 cheat reps
This mornings workout
Cardio and Core
Power cleans
45x10 95x10 135x5 185x3
Push jerks
135x5x3
Hyper extensions
50x12x3
Ab circuit
whole bunch of ab stuff 2 full circuits
Tonight July 13/10
Legs
Squats
45x10 135x10 185x5 225x3 275x3 (pr since no box and with the box was parallel and now my reps are all breaking parallel and feels much better even though its no 350 I can control the weight no problem.)
Good mornings
Had the runs so For the sake of everyone in the gym I skipped this for tonight…
Leg extensions
50x10 110x6 170x10 230x10 270x6 110x8 50x8
Was extremely happy with the form on squats, hips were far back and depth was great
Morning workout
July 14 /10
Shoulders
seated DB press
25x10 45x8x1 60x6x3
Seated barbell press
45x10 95x8 135x6
Seated side raises
10x6 20x8 25x8 30x6
Standing front raises
15x12x3
Bent over rear delt raises
10x12 15x12x2
Leaning cable pulls
20x10x3
clean and press (did this for fun)
125x5x3
Long and hard shoulder workout. Great.
You’re 16 and 9 inches taller than me? Jeez, there goes my ego…
Anyway, how long have you been lifting?
[quote]Nikki9591 wrote:
You’re 16 and 9 inches taller than me? Jeez, there goes my ego…
Anyway, how long have you been lifting?[/quote]
Few years, but only been keeping logs for a year since last summer. Thats when I started knowing what I was lifting and the mechanics behind the lifts. Btw I checked your log and your form has improved greatly on the squats. Good job reminds me of last summer when I had a powerlifter correct my form and oh boy at first I didnt lift as much but very quickly I caught up and was much stronger.
Damn, I wish I was training since that age. I’ll be WonderWoman now.
Thank you. It’s a lot harder when you learn the correct form and try to use the weight that you were doing poor form with, but I did catch up quickly, and got some PRs with GOOD form, even though my depth is still crap. But I’m doing an experiment to see if regular sneakers, Jordans, Chucks, or barefoot work best. Maybe the depth will be better when I’m barefoot.
Well keep it up, you’re doing awesome for any person, but you’re extraordinary for doing what you do at your age.
[quote]Nikki9591 wrote:
Damn, I wish I was training since that age. I’ll be WonderWoman now.
Thank you. It’s a lot harder when you learn the correct form and try to use the weight that you were doing poor form with, but I did catch up quickly, and got some PRs with GOOD form, even though my depth is still crap. But I’m doing an experiment to see if regular sneakers, Jordans, Chucks, or barefoot work best. Maybe the depth will be better when I’m barefoot.
Well keep it up, you’re doing awesome for any person, but you’re extraordinary for doing what you do at your age.[/quote]
Thanks for the Kind words, I find in my chucks that my deadlift is much better however, for squats I find using a flat soled nike works best I use Nike skeets but like air force or perhaps Jordans would work the same. Try what works for youi and good luck!
Last nights Back work
July 14/10
Wide grip pullups / Shoulder grip pull up / Hammer grip pullup
8/8/6
Barbell rows
45x10 95x10 135x8x3
Seated pulley row
4x10 8x8 10x8 12x6 14x4
Lat pull down with V handle
8x12-15x1 10x8-10x3
First time using the back machines at this gym and It feels crap compared to the ones at previous gym. Workout was okay but wasn’t great.
Yesturday Wednesday was a rest day but I went and did shoulders again for the hell of it
July 15/ 10
Shoulders
Smith Barbell press
45x10 135x10 155x7
Db seated press
40x10 50x8 60x6 65x4
Rear delt raises bent over
12.5x12x3
Side raises
12.5x15x3
Was a moderate workout, should have rested but oh well
July 16/10
Chest
Db press
25x10 50x10 90x6/5/5
Incline barbell
95x8 135x8 185x3 155x5x2 155x9
Decline barbell
135x5x1 200x5x3
flat angel flys
20x8-10x3
PRs on db pres and decline, odd my incline has suffered alot since I havent trained that excersize to frequently since the move to new gym.
July 16/10 Evening workout
Triceps/Biceps
Close grip bench press
45x15 95x10 135x5 185x6x3
Seated tricep extension
35x10 65x8 100x5 110x3 100x6
Skull crushers
40x10 60x9x2 60x6x1
Bicep curls
45x4x2 25x10x2
Deadlifts is next going for pr hopefully I can get on video.
July 17 /10
Core
Deadlifts
135x10 185x5 225x5 275x5 315x3 365x1 405 attempt fail and than 315x10
hyper extensions
50x12x3
ab circuit
3 sets
obliques
35x15x1 50x15x2
Evening
Legs
squats
95x10 135x10 185x5 225x2 275x5
good morning
95x12x3
leg extensions
110x10 270x7
July 18 /2010
Shoulders morning workout
Dumbell press
25x10 45x8 55x6 60x6 65x6 70x3
Seated barbell shoulder press
45x0 95x6 140x3 (hit the bar on the barbell holds, tweaked my shoulder) 140x4
Seated side raises
15x10x1 20x8x1 25x8x1 30x5x1
bent over rear delt flys
10x15x5
Hit pr on the dumbell press feelsgoodman.jpg
Trainin’s lookin solid. You usin a belt on squat’s and deadlifts?
[quote]BlackLabel wrote:
Trainin’s lookin solid. You usin a belt on squat’s and deadlifts?[/quote]
Thanks, and No I’m not maybe once I get to heavier weights I’ll add them in.
Back workout july 17 evening
Bw pullups
10/10/8
Barbell rows (more tempo than strength style)
115x10-12x4
Seated cable rows
#8x12 #9x12 #10x12
Reverse grip lat pull downs
#9x12x4
Recovering from Deadlifts still, next back workout will do stiff legged deads
incorporated more tempo into lifts, used less weight but not by much.