ZM Training log: Up Up and away

Training Training Logs
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I’ve been on a lean bulk since September 2024. I was 14, 5’7" 131 lbs, I had meh abs. Prior to this I had been working out with bodyweight and cutting down from 160lbs, I was pretty chunky and never worked out before.
Now its been over 41 weeks of lean bulking. I put on 20 lbs of basically all muscle, minus the bit from just growing taller. I am now 15, about 5’7", 151 lbs, and my abs are better.

It was a few days ago that I had an idea; For Halloween 2027 (My senior year of high school), I will dress up as Superman with a skin tight compression shirt. I’ve made great progress in the last 41 weeks, but i have much to go. I’m taking a rest week this week to let my body really recover, and then I will move back into training hard. In the past while of weight training (Since beginning of bulk), My workouts have changed quite a bit. My newest workout I will be following Is similar to my previous, just with a few changed exercises to better emphasize Upper and Lower chest.
Heres my new workout routine
Monday Thursday: Chest Back and Shoulder
Incline Bench press 3x6-12 reps
Pullups 3 x max reps
Overhead Press 3x6-12 reps
Cable Crossover High to low 3x8-12 reps
Lat pulldown 3x6-12 reps
Lateral raise 3x8-14 reps
Dips 3x max reps
Horizontal weighted row 3x8-14 reps
Rear shoulder flye 3x10-16 reps
Shrugs 3x20 reps
Landmine rows 3x12-15 reps

(I replaced bench with incline, and Pec Dec for cable crossover, and added the two exercises on the end)

Tuesday Friday Arms

Bicep Curl 3x8-12 reps
Tricep Pushdown 3x6-12 reps
Rope Forearm curls 3x max
Hammer curl 3x8-14 reps
Overhead extension 3x6-12 reps
Rope rev. forearm curl 3 x max
Barbell curl 3x6-12 reps
Skull crusher 3x8-12 reps
Dead hang 3x max

Wednesday Legs and Core

Squat 3x 6-12 reps
Deadlift 3x 6-12 reps
DB walking lunges 3x 12 reps each side
Leg extension 3x 8-14 reps
Hamstring curl 3x 8-14 reps
Hip Abductor 3x 10-16 reps (Moving to every other session due to perceived lack of necessity, as with Hip adductor)
Hip Adductor 3x 10-16 reps
Barbell Hip thrust 3x 8-16 reps
Calf raises 3x20-25
Crunches 3x40
Side Crunches 3x40
Leg raises 3x40
Crunch machine 3x12-18 reps
Oblique twist machine 3x15 reps
Plank 3x max

This next workout I’m adding on to, I started doing power clean very recently
Saturday- Olympic lifts+ add-ons
Power Clean 3x12-15 reps (Im doing higher reps for now to work on form)
Front Squat 3x12-15 reps
Shrugs 3x20 reps
Punching bag 3x til my hands are sore (Im doing this to toughen my hands up to endure more pain)

Sunday is my rest day

Current PRS

Bench (Unknown, can do 135 for 10-12 reps)
Squat- 205x3
Deadlift (Unknown, can do 225 for 12)
Pullups- 8-10
Pushups- 100 (With pike position rests)

I will be bumping my calorie intake to 3000, up from 2800, since my weight has stalled for a few weeks. I focus on eating medium to high quality foods (very standard metric, huh?), getting at least 150-160g protein a day.

My goals by week 50
Bench 150 for 6
Squat 225 for 3
Deadlift 260 for 6
Pullups- 12-16 in a row

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I’ve noticed that as i’ve gained more muscle, I get a thirsty more often. Whenever I wake up I’m super thirsty I can drink a whole bottle of water and still be thirsty. Is this normal? Is it right to take this as a sign I need to drink more water?

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Yes, up your intake.

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Along with muscles requiring more water, protein, as a macronutrient, requires more water to digest than the other 2, so an increased protein intake will require more water. This is why survival food packs tend to be pretty light on protein: it reduces the demand for water in a survival situation.

That training program looks absolutely bonkers. If it works for you, that’s awesome, but if you run into issues achieving your goals with that approach, I could offer some alternatives.

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That makes sense, proteins are complex molecules. Il try to include more water in my diet

I’ve been doing a similar routine for awhile now, I’ve only changed a few exercises and added Shrugs, Landmine row, Hip thrust, and dialed in on Saturdays.

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Happy to hear it dude. As before: if it ever stops working, I’ve got some pretty nifty ideas for a dude in your situation. I started lifting when I was 14 as well, and I’m turning 40 this year. Gotta a whole lotta “things I wish I knew when I was your age” stuff, haha.

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I’ll be sure to keep that in mind, thanks a bunch

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For me, not working out is tougher than working out. I hate having to take this rest week. I really need it though. In April and May I was planning on doing 4 exercises, 3 sets each, 8-12 reps for each exercise, and taking every 7th week off. Well I did that for like 8 weeks, and then it occurred to me that I really don’t need this much volume. So I cut off a set. I didn’t take a rest week, though, like I should have, so I kept training with my new routine. Slowly I got a few pains, lower back, knee, wrist, so I finally decided I needed to take this week off to fully recover.

I still do a bit of exercise this week, push-ups, some pull-ups, a little active jumping around/dancing, but nothing too intense. It’s tough not working out lol.

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I want to do more to toughen myself up. I’ve been doing cold showers and that seems to have worked a bit. I want to toughen up mentally and physically. For my hands I was thinking about using the punching bag at the gym more, and do training without gloves to toughen the knuckles. What other things should I do? I’d be doing it once a week on saturdays, my “freestyle” workout day. For feet Im going to be dialing in on training walking barefoot on the rough stones.

What things should I add, physical and mental? I need to develop toughness.

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I got my height measured. They didn’t tell me. So i did it at home at our garage, shoes off, heels and back against the wall. 5’7 1/2"??? I’m the same basically. I expected to be a little taller than that. Guess almost all 20 pounds of weight i gained were muscle.

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Today I will get to train and do the new exercises to get used to the form. Finally I can do something challenging.

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Diet change: Instead of 3000, i will do 3200, due to a calculation i made online. If i start gaining weight too fast, I will bump it back. I will also aim for 170 grams of protein per day

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I kind of brushed this question off, but I think it’s worth talking about, and encouraging you with what I needed to hear at your age.

Don’t worship the image over the substance.

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Today I will get to train and do the new exercises

Wasn’t able to go yesterday. Today I should be able

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Don’t worship the image over the substance

I understand it, but I don’t think I understand it. Explain

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Just my take - learn to enjoy the process and don’t focus on just the end result. There is a book called Mindset by Carol Dweck that discusses growth mindset and fixed mindset. Pick it up if you get a chance.

In the meantime, learn to love the process of lifting, the day to day challenge, overcoming today’s obstacle.

That will serve you better than focusing on the end result - six pack/300lb bench, etc…

Just my .02

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Ah I get it. Yeah I do enjoy working out. As part of the Christian faith we’re called to embrace and go headfirst in the struggle in Christ.

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Jun 22 2025
Start of week 43/100 of lean bulk

Weight: 151 lbs
Waist: 30 inches
Chest: 39.5 inches
Biceps: 13.5 inches
Quads: 22 inches
Calfs: 14.5 inches

Today I will just be working on the new exercises, getting down from and appropriate weight. Incline Bench, Shrugs, Landmine row, High-Low cable Crossover, Barbell Hip thrust, and if i’m up to it Front squat. I’m pumped up to get back to training

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It’s my off the cuff summary of John Milton’s definition of idolatry, which I’ve found to be surprisingly relevant.

But the main thrust is don’t do things to look tough, actually do tough things and the look follows. Otherwise it’s just mental masturbation.

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Today I will just be working on the new exercises

No I won’t it seems, my brother won’t come to the gym with me because his back hurts (The gym requires you to have an adult with you if you are under 16 years old, he is the only one who can take me since he has gym membership) Guess I don’t really get to have much of a practice for this. Guess I’m gonna have to do practice tomorrow included in my workout.