This is my training log, I’m going to post as much as I can. Any tips will be appreciated
For context, I’m looking for overall muscle growth. In spring I’ll start a deficit but for now I’ll eat at a moderate surplus.
I am 15, 5 8 or 9, 207 lbs, 26" quads, 16" biceps, 44.5" chest, 38" waist. About 24% bf.
7 Likes
some scope is helpful.
What are your goals, strength? hypertrophy?
Gaining phase or fat loss?
Where are you at now and where do you want to be?
For reference he’s come in off another thread:
Good to see you take action so quickly and get a journal up @TheNotBigOne
2 Likes
Day 1 - Arms
tricep focused
1min rest between sets, 2-5mins between movements
warmup
single tricep ext 2x12 2x12 9kg no rest
single bayesian curl 2x12 2x12 14kg no rest
cable rope tri ext 2x10 45kg 1x dropset (45x8 32x12 23x6)
wide barbell curl against wall 4x12 25kg (perfect form)
single dumbell preacher 2x10 12.5kg (slow)
3x10 cross cable tricep ext 6.8kg
4x12 standing cable skull crushers super set with 4x14 pushdowns directly after 13.6kg
20mins cardio 12° incline 4km/h
230 kcal burned from cardio
my current split is a 3 day twice a week.
monday - legs
tuesday - arms
wednesday - back
thursday - rest
friday - legs
saturday - arms
sunday - back
No chest? You do not need a day of arms 2x a week.
You do not need to train 6x a week
That is way too much volume
No chest because I thought my chest was overdeveloped, and arms twice bc I wanted t grow my arms. Work a muscle to build a muscle, right?
I train 6 days a week so I don’t go insane, keeps me out of the house.
because*
to*
There is nothing over developed on your body.
I suggest a full body or upper/lower routine.
4 Likes
Have you considered any of the programs that were in the other thread you started where you asked for advice?
Just to add what was mentioned in the other thread, you’re waaaayyyyy overthinking this. I probably speak for most the forum when I say if I took up lifting at 15 and followed the advice I asked for, I’d be in much better shape than my peers my whole adult life… This is a shortcut to getting sick of it in a couple of years.
I have, a ppl split sounds appealing sounds appealing. I’m just going to continue as normal for the time being so others can see what I do or do not do correctly. I’m not going to ignore the advice i asked for.
I cannot say I understand this approach, but I applaud your honesty regarding your intention.
Day 2 - Back
warmup
single cable row 18kg 2x12 2x12
single cable rear delt fly 2x12 2x12 4.5kg
working
single cable row 36kg 1x8, 34kg 1x10, 32kgx12
single lat pulldown 25kg 3x8
cable rear delt flies 14kg 3x12, only got 9 on the last set
close lat pullover 50kg 3x10
cardio
20mins on treadmill, 4.1km/h, 12° incline
235 calories burned from cardio
2 Likes
Day 3 - Chest
incline bench 2x8 15kg each side, 2x12 10kg each side
low cable flies 4x12 6.8kg
plate chest press 1 plate 2x10, 10kg 2x16
single cable tricep ext 14kg 2x12
cable tricep ext ez attachment 54kg 2x12
skipped cardio
first chest day in near 8 weeks, feeling real weak.
Day 4 - Legs
I’m staying away from any form of squat for a while because of a lower back injury.
standing calf raise machine, 104kg 3x10
machine leg extension 59kg 3x5r5l5r5l
leg curl 2x8
No cardio.
Just back at school from a break. Absolutely exhausted so its a short one today.
What injury did you sustain to your lower back?
I’m not too sure, the physio said it could be from going to heavy in excersises that primarily work the spinal erectors. im just going to take it easy the next two weeks, then see how its improved.
Is single leg work viable? Split squats or lunges, lots of reps. Takes the ‘spinal erectors’ out the equation. Find a running track, lunge your way round for a lap. Thank, or hate me, later.
its just to not put pressure on the lower back