December 10
BACK
BB Rows: 135x10, 155x10, 175x10, 185x10, 195x10
DR Rows: 120x8(r), 8(l) — 120x8(r), 8(l) — 120x8(r), 8(l)
Hammer Strength Uni-lateral Pulldown: 2 PPS x 8, 3 PPS x 8, 3 PPS x 8, 3 PPS x 8
Machine Bike: 15 minutes
Incline Treadmill Walk: 15 minutes
December 11
LEGS
Row Machine: 10 minutes
Squat: 135x10, 225x5, 275x5, 295x5, 315x6
Reverse Lunges: 135x5, 155x5, 175x5
Hang Cleans: 135x6, 155x6, 175x6, 195x6
Seated Calf Raise Machine: 4x20
Seated Leg Extensions: 4x20
Incline Treadmill Walk: 10 minutes
I’m looking at your log and I find it very instructive. I’m 18yo and i have similar goals when you start the log. Become bigger, faster and stronger, and maybe you have some advice for me.
Thanks bro
December 16
SHOULDERS
Row Machine: 10 minutes
Military Press: 45x10, 135x5, 155x5, 175x3, 185x5, 185x5, 185x5
Band Pull Aparts: 4x20
Seated Calf Raise: 5x20
Seated DB Press: 75x12, 75x10, 75x8
DB Shrugs: 100x10, 85x10, 80x10
Explosive Calf Raises holding DBs: 100x10, 85x10, 80x10
Smith Machine Scrape the Rack Press: 135x8, 135x8, 135x8
Leaning Side Raise: 40x8(r), 8(l) — 40x8(r), 8(l) — 40x8(r), 8(l)
Incline Treadmill Walk: 10 minutes
[quote]jorge96 wrote:
I’m looking at your log and I find it very instructive. I’m 18yo and i have similar goals when you start the log. Become bigger, faster and stronger, and maybe you have some advice for me.
Thanks bro[/quote]
Jorge – Thanks for the question - glad my log has been instructive. I am by no means an expert, but I have made some decent progress in getting bigger, faster, & stronger through the years.
The key to getting bigger, especially for someone your age, is to focus on strength gains in the big lifts (Deadlift, Squat, Overhead Press, & Bench Press) and maximize protein consumption (protein powders help a ton here). Personally, I prefer to maintain a lean physique while gaining size, so I choose to manage carbohydrate consumption up or down depending if I want to shed some fat or put more size on.
The key to gaining strength, in my case, was to focus on multiple heavy sets of low reps on compound lifts (Squat, Bench, DL, Press) while striving to improve in some way every week (more sets, one more rep, less rest, etc.) The exception to this, for me, was deadlift where I prefer to work up to one heavy, low rep set. Also, work as hard on your accessory movements as you do on your main lifts. Keep the sets and reps high and shoot for PRs.
Getting faster goes hand in hand with getting stronger. There is a pretty direct correlation between strength and speed gains, if fat gain is held in check. Quickness can be improved by staying active playing whatever your sport of choice is, improving flexibility (especially in the hips and hamstrings), and performing plyometrics / explosive lifting.
Hope that helps as a start. If you have a more specific question, let me know. There are a ton of great articles on T-Nation to read. Dan John, Thibadeau, & Jim Wendler are some of the best.
December 17
BACK
Row Machine: 10 minutes
BB Rows: 45x20, 135x5, 185x5, 205x5, 205x5, 205x5
— not sure if it was rowing beforehand, improper warmup, or too much weight, but my right shoulder felt off on all of these
Neutral Grip Chins: 20 – 16 – 12 – 10 – 9 – 9 – 9 – 9 – 6 (100 total)
Incline Treadmill: 12 minutes ( 4 30-second sprints @ 12mph, the rest was walking)
— (a) the sprints were tough (b) I am in terrible running shape
December 29
Row Machine: 10 minutes
DB Snatch from floor: 50x10(r), 10(l) — 50x10(r), 10(l) — 85x5(r), 5(l) — 85x5(r), 5(l)
Chinups: 8x10
Military Press: 115x10, 115x10, 115x10, 115x10, 115x10, 95x10, 95x10, 95x10
DB Incline Curl: 30x10, 30x10, 30x10, 30x10, 30x10
December 30
CHEST
Machine Bike: 12 minutes
Bench Press: 45x30, 135x10, 185x10, 225x10, 245x10
Cable Chest Flies: 5x10
Wide Grip Bench w/ 5 second negatives: 135x6, 135x6, 135x6, 135x6
Seated Dip Machine: 4x12
Standing Calf Raise Machine: 3x20
January 1
LEGS
Row Machine: 10 minutes
Squats: 45x20, 45x20, 135x10, 185x10, 225x10, 245x10, 270x10
Hang Clean: 135x5, 135x5, 135x5
Jumping Calf Raises: 135x15, 135x15, 135x15
1-leg Leg Press: 2 plates x 8,8 — 2 plates x 8,8 — 2 plates x 8,8 — 2 plates x 8,8
Leg Press Calf Raises: 20, 20, 20, 20
KB Swings: 55x10, 55x10, 55x10, 55x10, 55x10
Jump Rope: 100, 100, 100, 100, 100
Ab Rollouts: 10, 10, 10, 10, 10
— Great lift today. Reps 5-10 were pretty much grinders on the final 2 squat sets. Strength wasn’t quite there, but was able to push it pretty hard today.
Yesterday was an arms day
January 3
12 minutes Machine Bike
Neutral Grip Chin Ups: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
DB Clean & Press from floor: 90 x 5, 5, 5, 5, 5, 5, 5, 5, 5, 5
----- on the clean and press I alternated sets between left and right arm. These were tough
Deadlift Machine Explosive Shrugs: 2 plates + 35 per side x 15, 15, 15, 15, 15, 15, 15, 15, 15, 15
CG Decline Pushups: 10, 10, 10, 10, 10, 10, 10, 10, 10, 10
Treadmill: 10 minutes walking
January 4
Treadmill: 35 minutes
2 minutes walking
20 minutes @ 7 mph
10 minutes @ 7.5 mph
3 minutes walking
26 neutral grip chins → 1 set of rope tricep pushdowns
January 5
CHEST
Band upper body warmup
Bench Press: 45x20, 135x10, 185x10, 230x10, 250x10
Cable Flies: 5x12
Decline Bench ( 5-10 second negative w/ pause): 185x6, 185x6, 185x6, 185x6
Pushups: 36
January 6
RUNNING + ARMS
Treadmill:
2 minutes walk
7 minutes @ 8.6 mph - 1 mile jog
3 minutes walk
7 minutes @ 8.6 mph - 1 mile jog
1 minutes walk ( 20 minutes total)
DB Incline Curls: 35x10, 35x10, 35x10, 30x10, 30x10
Rope Tricep Pushdowns: 12, 12, 12, 12, 50
January 7
LEGS
Machine bike: 10 minutes
KB squat: 40x10, 10, 10, 10
KB swing: 40x15, 15, 15, 15
Squat: 45x10, 135x5, 225x10, 245x10, 275x10
Seated calf raise machine : 30, 20, 10, 20, 30 — ramping weight up, then back down
Kneeling Single Leg Hamstring Curl: 1 plate x 10, 2 plates x 10, 3 plates x 6 → 2 plates x 12 → 1 plate x 12
Seated Leg Extension: 4 sets of 10(l), 10(r), 10(both legs)
Jump Rope: 500
Single Leg Box Jumps: 3 sets of 3(r), 3(l)
January 8
SHOULDERS
Band Upper Body Warmup
Military Press: 45x20, 135x5, 155x5, 175x5, 185x5
Band Face Pulls: 30, 30, 30, 30
Machine Lateral Raises: 5x10 (5 second negatives)
Seated Arnold Press: 50x10, 50x10, 50x10, 50x10
Cable Lateral Raise: 3 sets of 10(r), 10(l)
January 9
BACK / BICEPS
Machine bike: 10 minutes
DB rows: 90x12(r), 12(l) for 4 sets
Lat pulldowns: 4x12
DB cross body hammer curls: 45x10 for 3 sets
BB curls: 45x6, 65x6, 85x6, 95x6, 105x6, 115x5
Calf raises: 4x40
Bb rows: 135x10 for 5 sets
Incline db curls: 30x10, 30x10, 30x10, 25x10, 25x10
January 10
TRICEPS / CALVES
Machine bike: 15 minutes
Rope pushdowns: 5 sets of 15
Rope overhead extensions: 5 sets of 15
Smith Machine skull crushers: 4 sets of 12
Band pushdowns: 4 sets of 25
Seated calf raise: 5 sets of 20
Jumping calf raise machine: 4 sets of 12
Incline treadmill walk: 10 minutes
January 11
CHEST
Machine Bike: 15 minutes
Bench Press: 45x30, 135x5, 185x5, 225x10, 255x10
Machine Flys: 5 sets of 15
Decline Bench: 135x8 for 5 sets ( 5 second negatives)
Db power clean: 15s x 10 for 5 sets
Push-ups: 5 sets of 10
Leg raises: 5 sets of 10
Incline treadmill walk: 12 minutes
— pretty good bench day after a high-volume triceps day
January 12
LEGS
Machine Bike: 15 minutes
KB Medley (Squats, Swings, RDLs): 40 x 10,15,10 for 3 sets
Deadlift: 135x10, 225x10, 315x8, 365x5 (not half bad for no straps or belt, grip was failing…)
Sumo Deadlift: 315x8, 315x8, 315x8
Power Shrug/Jump: 225x4, 225x4 (these were a total fail, only thing was accomplished was almost breaking my headphone’s cord)
Close Stance Leg Press - quad focus: 2 plates x warmup, 3 plates x 12, 3 plates x 12, 3 plates x12
One leg calf raise: 2 x 25(r), 25(l)
Leg extension: 5 sets (narrow, normal, wide, normal, narrow)
January 13
SHOULDERS
Incline Treadmill: 20 minutes, 5 30-second sprints
Seated DB Shoulders Press: 70x10, 80x10, 85x8
Partial side raise: 40s x 30, 40s x 30, 40s x 30
Lateral raise machine: 5x12
DB Lateral Raise w/ 3 second hold: 15x10, 15x10, 15x10, 15x10, 15x10
Seated Cable Shoulder Press: 5x10
January 14
BACK/BICEPS
Weighted pull-up: BW x 10, 1 Chain x 10, 2 chains x 5, 2 chains x 5, 2 chains x 5, BW x 16
— I think the chains were 30 lbs each
BB Row: 135x10, 135x10, 135x10
Incline Hammer Strength Row: 3 sets of 10 — 1 arm at a time
---- I used a Hammer Strength Incline Press for this … was pretty awkward
DB Cross Body Hammer Curls: 35x10, 35x10, 35x10, 35x10
BB Curls (45 second rest): 50x16, 50x12, 50x11
KB Swings: one set of 50
Machine Bike: 10 minutes hard (3.37 miles)
January 15
ARMS
Machine Bike: 15 minutes
Tricep Pushdowns (straight bar attachment): 5 sets of 12 – hold & squeeze at bottom
Hammer Curls: 40x10, 35x10, 35x10, 35x10, 35x10,
Weighted Dip: 2 chains x 10, 2 chains x 10, 2 chains x 10, 2 chains x 10
Incline Concentration Curls: 30x10(r), 10(l) — 30x10(r), 10(l) — 30x10(r), 10(l)
BB Skull Crusher: 95x10, 95x8, 95x8 → press burnout
Heavy cable curls: 3 sets of 6 → 1 burnout
Incline Treadmill: 15 minutes incl.4 - 30 second sprints
—beginning to wonder if the cardio I am doing is worth the time investment