Alright, went to the beach hoping to get a tan, because it is possible to confuse me for Snow White. Didn’t put sun screen on my torso. Now I look like a tomato with the dopest tan lines ever.
I also feel like I’m being burned alive.
Deadlift Day
Warmup:
-literally like none (i guess my 135 sets on deads was warmup)
Deadlifts
-135 x 10
-135 x 5
-135 x 5
-225 x 5
-275 x 1
-305 x 3 (PR)
-305 x 3
-305 x 2 (PR)
-275 x 6 (PR)
One Arm Dumbbell Row
-60 x 10
-60 x 10
-60 x 10
-60 x 9
Lat Pulldown
-85 x 12
-100 x 10
-115 x 6
-100 x 9
Lat Pull (Hammer Strength) *did one arm at a time
-45 x 15
-55 x 10
-55 x 9
-55 x 10
Rear Delt Fly
-70 x 12
-75 x 10
-85 x 8
-85 x 8
Did a few pull-ups here and there. Went over to do bicep curls after everything and was too tired (and my sunburn was killing me). Pretty good workout. Didn’t get a much done as I wanted to cuz my cousin (first time ever in a gym or on equipment) was following along my workout, so I had to help her with deadlift form (which was a pain) and form on everything else…
bOOm
Was on the brink of getting sick today. Overly exposed to the sun. Still got a solid workout in though.
Squat Day
Warmup:
-Cossack Squat Stretch
-Leg Swings
-Bounced on my ankles in a squat position
-Groiners
-Foam rolled at home
Squats
-45 x 10
-45 x 5
-135 x 5
-185 x 3
-225 x 1
-235 x 1
-235 x 5
-245 x 5
-245 x 3
-245 x 3
-245 x 3
-245 x 5 ???
Romanian Deadlifts
-165 x 8 (strapless)
-165 x 8 (strapless)
-165 x 12 (decided to try with straps on)
-165 x 12
Isolation Hamstring Curl Machine
-25 x 8
-20 x 10
-20 x 10
-20 x 9
-did 3 extra sets with 20,15,10 for right leg because it was getting 3-4 fewer reps completed…
Seated Calf Raise
-55 on machine x 12
-55 x 10
-55 x 8
Leg Extensions
-80 x 18
-100 x 14
-120 x 12
-120 x 9
-100 x 9
Cable Crunch superset with Hanging Knee Raise (6-10 reps)
-110 x 10
-110 x 10
-110 x 8
Good workout. Hitting new rep and weight prs. Not really sure what happened with my 5x5 squats, gonna get it for sure next time. Wasn’t mad enough.
bOOm
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Good good let the gains flow thru u.
Is the diet still going well?
yep 3500-4000 calories a day of mostly clean food
Nice. You’re doing all the little things right recovering and training. Sounds like you’re enjoying the ride also. Gain train chugs onward
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Started off this morning at 6:30 with a quick bike ride. Massive breakfast going down.
-1 cup dry oats
-4 eggs
-2 cups spinach
-2 tbsp peanut butter
-1 serving deli turkey
-Asian pear
~900 calories. 51g protein. Rest of day won’t be as high fat.
NOOOOO. Gym closes right when I start making gains. Luckily I have like 350lbs of plates, a barbell and bench at home. So no back squats sadly, but I gotta realize how blessed I am with the massive amount I already have. Screw you kung-flu.
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Clean it into the front rack or push press it into ur back for:
Front Squats
Split Squats
Lunges
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Ah yes, first garage gym workout. I am very pleased with how this one went.
Bench/Push Day
Warmup:
-Shoulder stretching
-Pec stretching
-More stuff
Flat Bench
-45 x 10
-45 x 10
-95 x 8
-135 x 5
-145 x 1
-145 x 5
-145 x 5
-145 x 5
-150 x 4
-150 x 5
OHP
-100 x 9
-100 x 7
-100 x 7
-100 x 6 (or 7 i dont remember)
Incline Bench
-115 x 8
-115 x 9
-115 x 7
Push-ups (Hands at sides close together)
-BW x 14
-BW x 13
-BW x 15
Close-grip Bench
-95 x 6
-85 x 8
-85 x 12 (wut)
Front Plate Raise
-1 x 15 (failure)
Really good workout (imo). Bench is FINALLY progressing. Nice lil 80 degrees outside lol, no A/C in garage lmao. Sweaty boi.
Post-workout Meal:
-1.5 cup cooked pasta
-1.5 servings deli turkey
-1.5 cups orange juice
-cHuNkY SaLsA
May your gains continue through the apocalypse dudes.
bOOm
Woke up at 153.4 this morning. Pretty empty belly, but I’m on creatine and hydrate, so idk how legit this is.
Didn’t have time to train earlier, and know it’s too late. Taking this as a rest day and think I’ll train tomorrow. Hopefully I eat at least 3000 calories.
Decided to train today. Went into the garage in the morning thinking I was ready to train, turns out I wasn’t after doing terrible on deadlifts. Planned to no workout today, but ended really feeling like it tonight. Not a bad workout. BW at 152.
Deadlift Day
Warmup:
-um none stretched my butt and ankles a little
IN THE AM:
Deadlifts (felt terrible)
-135 x 5
-135 x 5
-205 x 5
-255 x 5
-295 x 1
-300 x 2
-300 x 1 (quit here, felt very slugish)
IN THE PM:
Pull-ups
-BW x 8
-BW x 7
-BW x 6
-BW x 6
-BW x 5
One-Arm Dumbbell Row
-75 x 8
-75 x 8
-75 x 9
-75 x 8
-75 x 8
Band Face-pull x Band Pull-aparts (superset)
-15 reps to 6 reps
-15 x 8
-15 x 12
-15 x 10
BB curls
-65 x 8
-65 x 8
-65 x 6
-65 x 8
-65 x 5
bOOm
I miss the gym.
All righty, so I decided to train a lot earlier today than I usually do, right after school instead of 9-10pm. Lol managed to turn my bench into a squat rack. Good workout.
Food so far:
Breakfast
-2 tortillas
-4oz chicken
-1 serv deli turkey
-lotta leaves
-some fitaid drink with no caffeine
Lunch
-2 cups rice cooked
-2 cups broccoli
-1 scoop protein
-1.5 cup 2% milk
-some reduced sodium soy sauce
-1.5 cup trader joe’s Neopolitan crunch cereal
Squat Day
Warmup:
-Foam rolled on break today (homeschooled)
-Stretched glutes, hams, quads, groin
-Did some rotator cuff stuff
-Posture stretches
-Violent leg swings
Squats
-45 x 10
-135 x 5
-205 x 5
-225 x 5
-245 x 5
-245 x 5
-245 x 5
-245 x 5
-245 x 5
RDL
-155 x 10
-175 x 8
-175 x 10
-175 x 10
-175 x 10
Front Squat (felt really burnt out after squats lol, RDLs heavier than usual too)
-135 x 6
-135 x 5
-135 x 5
Soooo, was confused why I was so tired on front squats and RDLs. Probably becuase I gave 110% on backs squats. I have no safety pins or anything on my bench/squat rack hybrid, so it’s really sketchy for me to up weight. Sketchy to rack as well. I’m prolly gonna deload next week.
bOOm
Just came from home from volleyball with friends. Time to eat up. I’ll record my food just for fun.
Breakfast
-2 tortillas
-4oz chicken
-1 serv deli turkey
-lotta leaves
-some fitaid drink with no caffeine
Lunch
-2 cups rice cooked
-2 cups broccoli
-1 scoop protein
-1.5 cup 2% milk
-some reduced sodium soy sauce
-1.5 cup trader joe’s Neopolitan crunch cereal
Post Workout
-banana
Dinner
-2 cups trader joe’s maple clusters cereal
-1.5 cups 2% milk
Snack
-1.5 cups 2% milk
-1 scoop protein
-1 cup frozen strawberries
-2 tbsp peanut butter
-2 pieces sprouted bread
~3200 calories, 72g fat, 200g protein
Hey dude nice work here! You might wanna make a habit of keeping the same warmup for every workout. It doesn’t seem like much, but it’ll make less of your workouts “bad” workouts and will keep you from tweaks and injuries as you get older. A big favorite is DeFranco’s Agile 8 because it’s quick (10 minutes) and does the job well.
Personally, I’m at least 10 pounds weaker without warming up right and I’m way more likely to tweak something in my back/hips/legs.
Regardless, though, you’re making good progress and are pretty damn strong, especially for not training for very long.
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Thanks for the advice man. Speaking of bad workouts with bad warmups…I gave up mid-workout.
Push/Bench Day
Flat Bench
-45 x 10
-45 x 10
-95 x 5
-135 x 5
-155 x 3
-155 x 2 (couldnt lock-out 
)
-135 x 6
-135 x 7
-135 x 6
-135 x 5
OHP
-100 x 8
-100 x 8
-100 x 8
-100 x 7
I was really disappointed with bench. It was supposed to be 155 x 5. I was feeling really weak through it, and wasn’t dialed in at all. Haven’t been eating enough clearly or warming up correctly. Might hammer my triceps tonight because they don’t exist. Idk I might be over training as well (6 days a week, for the past month and change).
Have you done 6 days a week before?
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yeah for like 3 months actually not 1 month. miscalculated. but if you’re asking if ive ever trained 6 days a week before this, then no. it was 2-5 with no set program, progressive overload, or consistency. also didnt train legs 
