1 Dip
4 Pull Ups
6 Dips
Squats: Barx10
95x10
115x10
135x10
155x10 (Nice)
175x3 (Might have had 1 more, wanted to take it slow)
Lateral Raises: 15x20
Front Raises: 15x15x2
Bent-Over Raises: 15x10,15
Tomorrow I’m doing MP and starting pull overs. I’m quite tired. Hopefully I get used to it.
Squats: Barx10
95x10
115x10
135x10
10 Pull-Ups
8 Chin-Ups
10 Dips
50x10 Seated Rows
DB Press: 45x10
Upright Rows: Barx10, 65x10
Okay, so I tried maxing out in squats, which I haven’t done for months. Satisfied, but not ecstatic.
Squat: Barx10
115x10
135x3
155x3
185x3
205x1
225x1
245x0 (Spotter helped me)
Good Mornings:
45x10
95x10
Dips: BWx10,15,6
Pull-Ups: BWx10,6
Pretty pleased. I’m not sure if I couldn’t do 245 because spotter helped me pretty early. My all time record is 235, so I guess I should’ve just went with that. I find Good Mornings very helpful for my strength. Leaves hammies pleasantly sore. I decided not to work so much on benching and military press. Wanna focus on chin-ups and squatting for now.
Pull-Ups: 12
Dips: 15,10
DL:
135x10 (Double Overhand)
185x3 (" ")
205x4 Mixed
225x2
245x2
275x2
295x0 (Grip busted)
Okay, so today I learned that I need knurling on the bar. The bar I used have like 0 knurling, and the paper towel I wrapped around it only helped a little because it didn’t really “stick” to the bar. Will go for 315x2 next time. 315x1 is my PR, so… Not a bad workout, I suppose.
I decided to shelve my goal of 200 lbs until I got to around age 30 I think. I’m barely above 150 at the age of 19. I would need a truckload of food and time to get to 200 lbs with low bodyfat at my current metabolism.
[quote]endofallclarity wrote:
Pull-Ups: 12
Dips: 15,10
DL:
135x10 (Double Overhand)
185x3 (" ")
205x4 Mixed
225x2
245x2
275x2
295x0 (Grip busted)
Okay, so today I learned that I need knurling on the bar. The bar I used have like 0 knurling, and the paper towel I wrapped around it only helped a little because it didn’t really “stick” to the bar. Will go for 315x2 next time. 315x1 is my PR, so… Not a bad workout, I suppose.
I decided to shelve my goal of 200 lbs until I got to around age 30 I think. I’m barely above 150 at the age of 19. I would need a truckload of food and time to get to 200 lbs with low bodyfat at my current metabolism.[/quote]
Don’t sell yourself short. I’m 17 and I’m almost 200 lbs. I went from 135 when I was 15 to nearly 200 at 17 and a half. Consistency is key. I haven’t read much of you log (bits and pieces), but are you on any type of program? If not, I suggest that you follow one and stick to it.
CS
Thanks for the input CSEagles, I’ve decided to start working on 5/3/1 again. I’m adding two exercises, the BB Row and the Clean. I will replace the 5/3/1 for DL to 3/2/1 as Mike Roberston has said. I’ve already thought of it before and I loathe repping out DLs. My conservative maxes are as follows.
Squat: 205
DL: 275
MP: 95
BB Row: 125
Clean: 135
BP: 155
Goals:
Squat: 275
DL: 365
MP: 135
BB Row: 185
Clean: 225
BP: 225
I’ve decided as accessory work for MP, BB Row, and BP: weighted dips, chins, BB Rows, OADB Rows, Seated Rows, and Upright Rows. As for Squat, DL, Cleans: Good Mornings, Romanian DL, Leg Press. I will not include any arm work or calves work. My body is too small and I have no strengths or weaknesses as of yet. I honestly think my best body part is my quads. Here is today’s workout.
BB Row: 95x10, 115x7
Weighted Dips: BWx10, BW 55x3
Weighted Chins: BW 35x3
Weighted Pull-ups: BW 35x2
Seated Rows: 70x7
Upright Rows: Barx10
Cool. I’m in California for vacation. Only staying for another week. I’m forced to run like every time I go to the gym. My parents feed me well so I gained 2 pounds since I came here. This is NOT all muscle by any stretch. I look and feel healthier, so no complaints there. I only did basic stuff since this is all done right after running. Still satisfied.
DB Curls: 20x10
OADB Rows: 70x5
DB BP: 55x10
Okay, I have decided to pump iron, shoot hoops, and run. This is just to elevate mood and health. I do not have a specific goal as of now. Getting stronger would be nice, and I will try to up my caloric intake as this is a relatively high volume of exercise. Yesterday I did:
Squats: 95x10, 115x10, 135x10
Leg Press: 270x10
Today I did:
DB Bench: 40x10
BB Bench: 95x10
115x10
135x6
BB Row: 95x10
115x4
As you can see, weak as fuck. Much weaker than before. Weight is 148. I have planned out a weekly diet: PBJ sandwiches, tuna sandwiches, eggs, bacon, mixed greens, milk, protein shake, boiled potatoes with sour cream, shredded cheese, and lots of water. Sounds good to me. Maybe I’ll go buy a large strawberry yogurt. I look horrendous in the mirror. I think 160 is a respectable weight. Of course, I used to want 180 at one point, but that’s a little extreme. I will try my hardest to get to 160 first and maintain that for a couple months.
Hey man, at the beginning of this log you were making great progress. WHat happened? I suggest that since your lifts are still kinda low you hope on SS or just a standard 4 day split. Each day do one of the big 4 ( squat, bench, etc.) then add in 3 assistance lifts each workout for example
Press then
lat raises
shrugs
curl
If you eat your ass off and consistently move up 5 pound a week or just add a few reps a week you will get a bigger and stronger. No need to overthink it.
yeah, sorry jtownlax, and everyone else. just got kinda busy with studying and stuff. I literally cut lifting out of my life. Now, however, I’m trying to incorporate lifting as a ways to cope with some inner shit right now. I hope to make steady progress as I get back into lifting. I did a quick one today.
Squats: 115x10. 135x5x2. Wanted to do at least 3 more sets but tendons were kinda shocked from the sudden abuse.
BP: Barx100. Lol. This was harder than I thought.
Pull-Ups: 25 reps.
Anyways, thanks for the advice, I’ll be sure to lift properly soon. I have an ab wheel. Gonna make good use of that. As for eating, I’m kinda on a budget, but I’m spamming spaghetti, shakes, PBJ sandwiches, milk, and water. A bit of greens and nuts too. My problem is, of course, QUANTITY. I’ll try to work on it and update my progess regularly now.
I’m back! 
Okay, so this is what happened. My body got completely sore for the next 3 days or so, but my triceps next to my elbow was particularly stubborn in recovering. Today, I decided to screw it and just do what I could without a gym cause its closed on weekends. I went to the local park and decided to do pull ups and push-ups.
Pull-Ups: 31 Pull-Ups
Push-Ups: 100
I came home and did 100 ab wheel rollouts before sleep. I’ll see how my triceps are tomorrow.
Okay, so I lied, I didn’t do 100 ab wheel rollouts that day. I did try it the day after, though. I got to about 67. My abs are still killing me right now, but I felt like shit so I had to do something today.
Reverse Grip BP: 50x25x4
OADB Row: 55x10
DB Curls: 25x8
30x3
I wanted to do squats, but I know the core is essential, so I’m going to wait until my abs are healed. I’m at about 146 pounds.
What the… I wanted to do some more ab wheels, but apparently, I didn’t even completely heal yet! This is BS. Anyway, I just decided to do 50 push-ups. I ate pizza tonight and cake last night cause today’s my birthday. I’m 20 now… ONE MORE YEAR! Ha ha ha!
Hmm… okay, I was kinda feeling angry today for some reason. Orgo lecture was mad stuffy. Anyway, I decided to take it out on weights than my friends.
Leg Press: 270x4,3
180x10
BP: 95x10
115x6
135x1
155x0 (blegh)
OADB Row: 55x10
I found multigrain bread tastes like shit but keeps me full for a lot longer than white bread. That’s good cause I want to save money, but bad because it somewhat limits my calorie intake. I just want to get stronger for now. I want a dense body, if not necessarily large.
Okay, so two days ago I worked out after a test. It went okay.
BP: 95x10, 115x6, 135x3
Cable Rows: 60x10, 70x3
DB Shrugs: 60x10
DB Curls: 25x8
I wanted to do squats, but I had jeans, because I forgot to bring shorts.
Sweet. So I did squats. FINALLY! I’ve been dying to do them. I was feeling peckish so I had a greasy pizza slice right before.
Warm-Up: Leg Press: 180x10
Squat: Barx10
95x6
115x6
135x6
155x4
175x2
185x1
205x1
225x0
11 Pull-Ups
OADB Row: 65x5
I would have been awesome if I got 225… Oh well. At least I tried and failed. I could feel that the leg press definitely activated my legs. Will see how sore I get. Plan to do chest and back tomorrow. My lower back stayed strong.
Okay, so DOMS on my legs is starting to kick in. My upper body was fine, though, so I decided to do BP.
Warm-Up: 10 Dips, 10 Push-Up, 10 Pull-Ups
BP: Bar x 10
95x6
115x3
135x3
155x1
5x2 Pull-Ups
DB Curls: 25x4
OADB Row: 65x6
Okay, so my legs are almost recovered, but my upper body felt fresher, so I decided to do BP again.
Warm-Up: 10 dips, 15 push-ups
BP: Barx10
95x6
115x3
135x3
155x1
165x0 (Mehhh)
20 Pull-Ups
Bent-Over Rows: Barx10
95x6
115x3
135x3
OADB Rows: 60x5
65x10
DB Curls: 25x10 (Sweet)
So I will start 5/3/1 in the fall. Better nutrition and easier consistency. Plus the program is dead easy.
Okay, so I haven’t done deadlifts in months, and my squat was kind of decent, so I wanted to see how weak my back was. I was not disappointed.
Machine Leg Press: 10 reps with BS weight for warmup
DL: 10 reps with Bar and 5 reps with 135 for warm-up
All reps are in singles.
DL: 185x2
205x2
225x2
245x2
275x2
Some Machine Rows.
DB Curls: 30x6 (Booyeah)
My lower back was bothering me, so I stopped. I’m pretty sure my form was breaking down too. Now I must figure out my max for MP, which should be around 115. Ugh. Very satisfied with DB Curls. Will try to get 30x10 soon.
So I haven’t been going to the gym at all nowadays, but I’m hoping to change that. If I work out, the rest of my day gets a LITTLE better, as opposed to dicking around on the computer all day. I pigged out then hit the gym right after. Wanted to do squats but a dude was hogging it for like 30 min doing endless squats pyramid style. So I did chest and a little back instead.
BP: Barx10
65x10
95x10
115x10
135x1 (I was satisfied with the previous set)
BB Rows: 95x10
115x10
Chin-Ups: 15 reps
Dips: 20 reps
Push-Ups: 25 reps
DB Curls: 30x3