Been keeping a paper journal for a while but decided to start an online one. Been lifting for a around 1.5 years. Started the gym a few months before my 17th birthday. Current goal is to get as big and strong as I can while I’m still in my teens. I plan to stay in a surplus for as long as I can (probably 90% of the time). I was progressing nicely until about a month ago where I decided to cut and to stop squatting for a whole month because my abductors rubbed together, which I totally regret. I would like to smash through my previous strength numbers and continue growing. I have a good chance of getting some quality sleep over the summer now college only continues in September. Would love to reach a 2 plate bench by the end of this year and perhaps 100kgx15-20 Squat. Would like to keep bodyfat the same -18%.
As of now I’m 18/5’7/82kg/182lb
Best squat: 100kgx8
Current: 100kgx3
Best Bench: 72.5kg x 10
Current: 75kg x 6
Press 60kg x 3
(Didn’t drop)
I don’t deadlift simply because I don’t like them but I’m trying to be able to do a barbell row with 2 plates. Currently on 82.5kg for 5. I will try and do add some deadlifting though since I literally have so much progress I could make with this exercise because I’m so weak at it. Perhaps if I get stronger at this exercise then I would enjoy it alot more. Would like a 185kg deadlift hopefully.
I’ll be following a slightly modified version DC training will be rotating between A and B workouts. I’m literally going to go from a workout to workout basis, trying to get one more than last time. I’ve done previous programs that are percentage based but I personally think it’s not the best option for me. I’ll post the exercises on the specific day since I rotate exercises fairly frequently. Will be hitting lagging bodyparts 3x a week while more dominant muscle groups will be getting worked 2x a week. Lagging bodyparts currently consist of biceps (long american football style insertion), rear delts and calves. Will be hitting lats and side delts pretty hard too although they’re my best bodyparts but I want to have a truly insane V taper.
Pullups 8 reps on my first set then completed 6 on my second and 5 on my last (Rest pause).
Pinky finger on rings bench
60kg x 15
80kg x 3 PR (This puts my max around 86kg)
Was pretty happy with this since I normally always close grip bench. First rep flew up I was actually surprised, I’m going to continue benching this way although it is difficult of the chest but besides that it flies up.
Barbell row
60kg x 23 PR
Reckon I’ll be able to do 30 in no time.
2 x 80kg x 5
Dumbell flatbench
Chest was literally fried. I struggled with 34kg, which I use on incline, which I thought would be a laugh. Will have to do this first next workout.
34kg x 6 supersetted with 20kg x I cant even remember around 12-15
Tbar row
40kg x 30 PR
50kg x 20 PR
80kg x 10 EASY PR
Looking forward to a decent amount of progression on this be doing 3-4 plates in no time.
Bar curls
3 x 21s 15kg
Face pulls
1 x 10 25kg
2 x 7 30kg
(Rest pause)
Calf raises
40kg x 30 PR
80kg x 20 PR
120kg x 20 PR
Ordered some straps which will come soon. Will help with overloading my back when I’m doing rows. My grip tends to go on double overhand Romanians too, so I suppose they’ll also help me overload my hammies too.
Workout B:
Dumbell shoulder press
28kg x 6
30kg x 4 PR
30kg x 2 idk what happened here but PR
Squats
60kg x 21
Will be adding 2.5kg every squat workout.
Romanian deadlifts
60kg x 20 failure PR
60kg x 15 failure PR
Back was feeling very tender since I’ve upped the frequency and volume.
Barbell row
1 x 60kg x 10
1 x 80kg x 6
1 x 80kg x 6
1 x 80kg x 6
PR, never got 3 sets of 6 before with that weight. Only used 1 set with straps still getting used to them. Hopefully will come in handy more on Friday.
Dumbell flat bench
1 x 20kg x 10
1 x 34kg x 9 PR
1 x 34kg x 7
1 x 36kg x 5
Close grip pulldowns
1 x 80kg x 5 PR
1 x 80kg x 5 PR
1 x 80kg x 3
Dropsetted to
1 x 77.5kg x 3
1 x 75kg x 3
1 x 70kg x 5
Cable flies
3 x 6-8 25kg
Cable curls
3 x 6 25kg
Dropsetted last set
1 x 20kg x 10
1 x 15kg x 10
Single arm tricep pushdowns
1 x 25kg x 20
1 x 25kg x 20
1 x 25kg x 15
Dropset
1 x 20kg x 10
Rear delt flies
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10
Squats
1 x 67.5kg x 20
Accidently made too big of a jump but still was fairly easy compared to previous 20 rep cycles I’ve done still felt good
Overhead press
1 x 50kg x 10
I transitioned more into a of a push press
1 x 60kg x 6 PR
1 x 60kg x 5
1 x 60kg x 5
Never done three sets off push press with 60kg either PR
Pinky on rings bench
1 x 60kg x 6
1 x 80kg x 4
Had a guy spotting me who didn’t even let me do the first rep, not counting this as a PR will try and get 4/5 on friday
Didn’t deadlift today totally forgot about it, was going to test my max aswell.
Tbar rows
1 x 40kg x 10
1 x 60kg x 10
1 x 60kg x 10
1 x 80kg x 5
Single arm side raises
1 x 18kg x 8 PR
1 x 18kg x 8 PR
1 x 20kg x 6 PR
Curls
1 x 8kg x 20
1 x 8kg x 20
1 x 8kg x 20
Tricep pushdowns
1 x 10kg x 100
Pretty mediocre workout want a better one on friday.
) 80kg x 7 PR, 82.5kg x 6 PR
