N3wbs Training Log

Bigger Stronger Leaner Competitive Bodybuilding
1

I decided to start a training log to keep track of what I’m doing to make sure I progress and get some advice

Age:15
Weight:200
Arms:right 16 and left 15 1/4
Legs:25-26
Heigh: 6ft

Bench:215 not pause benching
Deadlift:325 x 6
Squat:unmaxed but hit 255 below paralel

I’m gonna try and keep this going all the way through the school year because I have goals for my birthday

405:squat
260:bench
455-500:deadlift

I took some picture’s but havent got them on my computer because I can’t find the wire for my digital camera

I have never done deadlifts or squats so I’m hopeing for some noob gains

2

Damn bro you’re pretty big already. If you’ve never done deads or squats you’ll surely get some newb gains.

What are you training for? Powerlifting? Football? Bodybuilding?

3

well I’m just trying to get stronger right now so more twards powerlifting but I also like the idea of gaining mass but would rather have strength

4

Today I did legs but I decided to do squats at home i did them off my bench so its about 1 inch above paralel “half squats”

300 x 2 warm up could had got 10
345 x 3 could had got another
300 x 3 drained from the first set
285 x 3
285 x 3

I wanted to get my back used to haveing heavier weights on it instead of 205 ect dont think I’l be doing half squats again

5

Went to the gym later on today did shoulders

bumbell shoulder press at slight incline almost straight up

80x5 warm up
110x5
120x5
130x5
140x3

bumbell front raises
1 set 30lbs 7-10 reps

reverse flys on cable cross over machine
1x7
1x7
1x4

seated machine shoulder press
90 1x5
110 1x5

not that my shoulders are done with I’m not gonna work out for a week and max out on all my lifts deadlift bench squat ect to see what what my gains were over the summer

6

I wasnt sore today so i did chest
low reps not alot of sets

135 x 3
155 x 3
185 x 3
200 x 2 just missed 3

close grip bench
160 x 4
160 x 4
160 x 2

would had liked to have 200 for 3 reps

7

tomorow il do legs and try my max squat

few sets of 3 and some sets of 1

8

Man, you’s already a big, strong mofo for your age if those are your stats! When I was 15 I was struggling to bench 140lbs. A lot of full grown men can’t even lift the amounts of weight you’re doing at 15 years of age. Who’s your father, Hercules or something?

9

thanks man my deadlift is the only thing worth talking about tho its what I think will get alot stronger in the next few weeks

today I maxed out on squats my thigh paralel to the floor wich is like 3 3-5 inches below paralel

135 x 2
205 x 2
255 x 1
300 x 1PR

worked on my deadlift form all reps ripping up my shins

225 x 3 bad form
315 x 2 lost grip
225 x 8
225 x 5
225 x 3

my PR’s in deadlifts are done with wrist wraps all though I plan on doing grip work later on

I found out my box-bench squats are paralel so those were PR

10

aww fuck my box squats arent paralel stil a half inch to a inch off

11

did a weak ass chest day yesterday i didnt eat out and decided to see what would happen if i got 400-500 grams of protein so i did low carb high protein high fat and it drained me

bench
135 x 3
185 x 3
185 x 2+2 asisted

dips
5 x me
5 x 10lbs
5 x 15 lbs
8 x me

seated hammer curls useing my shoulders to much

25 x 5 in each arm
45 x 5 in each arm
50 x 5 in each arm
50 x 5 in each arm

swam for a bit after that last day of summer here so I decided to max out on deadlift put on a new PR did 370 easy put on 400 got hyped up and pulled it I used wrist wrps for these no belt

any way I’m happy I got 400 before summer ended!!!

gonna take a hole week off and eat good take my vitamin C and vitamin B get plenty of nuts and such foods

12

because I’m bored heres how my diet goes most of the time

“Breakfast”

instant oatmeal 150
2 tbs natural peanutbutter 200
1 cup milk 130
1000 mg vitamin C
multy vitamin
big piece of cheese 200

SCHOOL lunch

1 piece pizza 700
1 cup chocolate milk 130
+something else ?

protein bar 250
scoop whey protein 110

whole wheat hamburger bun 210
2 burger pattys 560
2-3 servings cheese 200
serving nuts 200
1 cup milk 130

chicken breast 200
2 cups brocolie 60
potatos 200
2 tbs peanut butter 200

Numbers arent exact

4000 calories roughly because I drink more than a cup of milk so more like 4000 I’m not bulking just staying satisfied

[P.S fuck school lunches]

later on in the year im realy gonna kick in on my diet and eat real clean I’m gonna play football so I’l be burning some more calories so I’l be able to eat a bit more

13

I worked arms tonight because im weak minded

warm up
65 x 5

cheat curls
100 x 11

perfect form curls
85 x 7
65 x 10

pushdown supper sets
50 x 10
65 x 11

60 x 7
65 x 7

50 x 5
65 x 5

got my right arm pumped up to 17"
my left felt underworked and not as pumped it was a little over 16"

14

Are you in summer school bro or did school start already in Florida?

Anyway don’t tell yourself your weak minded. Cmon man. You keep telling yourself something and it will become true.

Great workout buddy!

15

school already started in florida we should of had 2 more weeks oh well

16

I did shoulder’s because I feel like my shoulders are holding my bench back

warm up
65 2x8

push press

135 x 7
135 x 8
135 x 6

plate front raises

45 x 10
45 x 10
45 x 10

17

did goodmornings I read they help your deadlift and dont tire out your back as much so you can do squats to

warm up with the bar

95 x 5
115 x 4
135 x 4
160 x 4
170 x 4
185 x 4
190 x 4
195 x 4
200 x 3
210 x 2
225 x 2
225 x 1

lots and lots of reps wanted to give it my best so I had to keep raisen it

my knees were bent like i was doing a quarter squat and my back didnt go completle flat because the bar kept roleing fward on my neck

18

Dude, you’re huge for your age. Your lifts will likely come along nicely.

also wanted to commend you on the little post you made about what you ate – your diet looks pretty good, and is better than 99% of the guys your age :slight_smile: Keep up the hard work !

19

20

I think it would be verry cool to see just how strong I could get if I was takeing creatine.

While getting 300 grams of protein and eating better carbs and more sleep 7 weeks until I go on vacation so I was thinking a four week super bulk
“well supper for me any ways” while I’m on it I’l do the blast your bench program and go for a 455 deadlift and a better squat I think I could expect a 230-240 bench