I have to keep record of my workouts for obvious reasons and i thought here would be a great place to do it. Here is my current routine:
All weights are recorded in lbs.
Current Stats: 7/13/09
Age: 14
Height: 5’5" approx.
Weight: 122.5lbs
Max bench: 140 approx.
Max squat: 120 approx.
Max deadlift: N/A
GOAL:
Weight: 150 I think i set this a little to high. I weighed in at 130 morning weight at the end.
BP: 160 ACHIEVED 10/15/09 Bench 165x1
Squat: 160 ACHIEVED 10/13/09 Squat 200x1!
Deadlift: 175 ACHIEVED 10/17/09 200x1.
DEADLINE: 10/31/09
Monday-lower body
Squats: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Front Squats: 3 sets of 8-10. Add 5-10 pounds every week for all sets.
Leg press: 3 sets of 8-10
Lunges: 4 sets of 8-10
Calves: 3-4 sets to failure. Use slow reps. Add 5 pounds per week for all sets.
Wednesday-Chest and triceps
Bench Press: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Flat Dumbbell Bench Press: 2 sets of 8-10. Try to increase the weight as often as possible. It is harder with dumbbells.
Close Grip Bench Press: 3 sets of 5. This is a core lift. Add 5-10 pounds every week.
Tricep Pushdowns: 2 sets of 10. Add weight every week. When you can do the stack for every set do weighted dips.
Friday-Back and Biceps
Deadlifts: 5 sets of 5 with the same weight. Start with a moderate weigth and add 5-10 pounds every week.
Barbell Rows: 3 sets of 6-8 reps. Try to add weight every week though it wont always be possible. Strive to make personal records.
Barbell Shrugs: 3 sets 8-12 reps. Try to add weight every week.
Hyperextensions: 3 sets of 10-15 reps. These are for rehab and preventitive strengthening of the lower back (use a lighter weight for this exercise).
Barbell Curls: 5 sets of 5 reps. Start with a moderate weigth and add 5 pounds every week.
Saturday-Shoulders
Delt Triad: 10-15 reps each exercise
seated rear delt raises: 4 sets of 10-12 reps
Yes i know there is a bunch of typos and the word weight is spelled wrong like 12 times but i got it off bodybuilding.com and didn’t feel like fixing all the errors.
I put in one shoulder workout since there wasnt really any shoulder work in the program. Also i had to add stuff to monday because the original didnt take up enough time since i basically carpool to and from the gym.
NOTE: i have made changes to the orignal workout off of bb.com and i may edit this page to reflect those changes.
7/13/09
Monday:
Squat:
3 warm-up sets of 45-15, 65-12, 75-8
5 working sets of 80lbs for 5 reps each
Leg press:
3 sets of 90 for 8 reps.
DB lunges:
4 sets
- 25-8
- 25-7
- 20-8
- 20-8
DB toe raises (calves):
- 40-25
- 45-20
- 45-25
- 45-25
7/15/09
Wednesday
BB bench press:
3 warm up sets of 45-15 65-12 75-8
5 working sets of 95lbs for 5 reps each
DB bench press:
3 working sets of 35lbs for 8 reps each
Close grip Bench press:
2 warm up sets of 45-12 65-8
3 working of 70lbs 8 reps.
Tricep cable rope pushdowns:
2 sets of 10 reps 50lbs each set
7/17/09
Friday
Deadlifts:
2 warm-up sets of 45x12 and 65x8
5 working sets of 5 reps each with 75lbs
BB rows:
3 sets of 8 reps with 95lbs
Didn’t do shrugs today
Hyperextensions:
3 sets with 30lbs 15 reps each
Barbell curls:
5 sets of 5 reps with 50lbs.
7/18/09
Saturday
Delt triad: 12.5lbs 10 reps each exercise,(lateral raise, frontal raise, DB press) 3 total sets.
Seated rear delt raises:
- 15x12
- 17.5x10
- 17.5x10
- 17.5x10
DB 2-hand overhead extension:
- 25x12
- 30x10
- 35x10
- 40x8
tricep kickbacks:
- 20x10
- 22.5x10
- 25x8 }
- 30x8 } i don’t think my form was too good on these two sets.
Decline tricep extensions:
- 20x10
- 22.5x8
- 22.5x
Dips between benches:
- 40 reps
- 35 reps
- 30 reps
- 25 reps
7/20/09
Monday
Back squat:
warm-up 65x10 85x8
5x5 with 90lbs
Front squat:
1)65x8
2)65x8
3)65x8
Leg press:
1)90x10
2)180x8
3)180x8
DB lunges:
1)25x8
2)20x8
3)20x8
DB toe raises (calves):
1)45x25
2)45x25
3)45x25
4)50x25
5)50x25
7/21/09
Tuesday
Delt triad:
- 15lbs, 10 reps each exercise.
- 15lbs, 10 reps each exercise.
- 15lbs, 10 reps each exercise. <—Had to do some rest/pause to crank this set out.
Seated rear delt raises:
- 17.5x12
- 20x10
- 20x8
- 17.5x10
Alternating DB curls:
- 25x10
- 30x8
- 30x8
- 25x8
Incline curls:
- 15x10
- 17.5x8
- 17.5x8
- 17.5x8
Hammer curls:
- 22.5x6
- 22.5x8
- 22.5x7
- 25x6
---------------Didn’t have time to do forearms, plan to do them later in the day------------------
Wrist curls over bench:
1)
2)
3)
4)
Reverse wrist curls over bench:
1)
2)
3)
4)
7/22/09
wednesday
BB bench:
warm-up 65x12 85x8
5x5 100lbs
DB bench:
- 35x10
- 40x8
- 40x8
Close grip bench press:
Warm-up 65x8
- 75x8
- 75x8
- 75x8
Cable rope tricep pressdowns:
- 60X10
- 60X10
- 50X10 <----had enough extra time to complete a third set.
7/23/09
Thursday, Had to do fridays workout now because i wouldnt be in town on friday
Deadlift:
warm-up: 65x10 85x8
5x5 95
BB rows:
- 100X8
- 100X8
- 100X8
BB shrugs:
- 100x12
- 115x8
- 115x8
Hyoerextensions:
- 40x12
- 30x15
- 30x15
BB curls:
5X5 60LBS
Pull-ups
- 10
- 6
- 6
- 4
DB curls:
- 25x8
- 25x8
7/27/09
Monday
Sqaut:
Warm-up 65x12 85x8
5x5 100lbs
Front squat:
- 70X8
- 70X8
- 70X8
Leg press:
- 180x8
- 180x7
- 90x12
Lunges
- 25x8
- 25x8
- 20x8
standing DB calf raise:
- 45x30
- 50x20
- 50x25
7/29/09
Wednesday
Bench press:
warm-up 70x12 95x8
5x5 105
DB bench
- 45x8
- 45x7
- 40x6
Close grip bench press
warm-up 65x8
- 80x8
- 80x8
- 80x8
cable rope pushdowns
- 60x10
- 50x10
7/31/09
Friday
Deadlift:
warm-up 85x10 95x8 115x5
5x5 125
BB rows
- 95x8
- 95x10
- 95x8
Hyperextensions:
- 25x12
- 25x12
- 10x15
Barbell curls:
5x5 60
8/3/09
Monday
Squat:
warm-up 85x12 100x8
5x5 115
Front squat:
- 75x8
- 75x8
- 75x8
Leg press:
- 180x8
- 180x8
- 180x8
Didn’t have time to do any other exercises. For some reason squats took me much longer than usual
8/5/09
Barbell bench:
warm-up: 85x12 100x8
3x5 115 2x5 110. Couldnt get all 5 set with 115
DB bench 45x8 45x6 40x8 My triceps did a lot here.
close grip bench press
warmup 70x10
- 85x8
- 85x6
- 75x7 Couldnt pull out 85 for all sets and had to drop the last one down to 75lbs.
Cable rope pushdowns:
- 50x10
- 50x10 Focusing on really ripping the rope apart at the end of the movement.
8/7/09
Friday
Missed workout because of family vacation.
8/10/09 8/12/09 8/14/09 and 8/17/09 couldnt get to gym unfortunately
Finally getting back into the gym today. ill post later on how it went.
8/19/09
Wednesday
Bench press:
Warmup
85x12
100x6
5x5 115
I was happy about this since i wasnt able to complete all five sets of that weight 2 weeks ago and after missing one workout i was able to complete all 5 sets.
DB bench:
- 40x6
- 35x7
- 35x8 the BB bench took a lot of my energy and i wasnt able to use 45lb DB’s. I also think that when i was using 45’s my triceps were doing most of the work.
Close grip bench press:
warmup: 70x7
working:
- 75x7
- 75x6
- 75x6
My weight on these dropped a bit but ill just work back up.
Cable robe pressdowns:
- 65x10
- 60x10
8/21/09
Friday
I missed 2 friday workouts in a row so i was glad to be a the gym today
Deadlift:
Warm-up 85x8 95x8 105x8
5x5 125
BB rows:
- 95x10
- 95x8
- 95x8
Hyperextensions:
- 25x12
- 10x12
- 10x12
I was really feeling it in my lower back after those deadlifts and hyperextensions.
Unfortunately i didn’t have time to work on biceps.
8/24/09
Monday
I had taken 2 weeks off because of a slightly strained groin. I have been stretching it for those 2 weeks but today i did 85x10 95x8 105x6 for a warmup and after the set with 105 my groin was feeling tight again so there goes another week of squatting. SHIT.
Leg press:
- 180x3
- 180x3
- 180x3
Lunges:
- 20x8
- 25x8
- 20x8
seated calf raises: <— first time using a machine for calves
- 25x20
- 25x20
- 25x20
- 25x20