Hey Guys.
I’ve been working out hard since the beginning of the summer and have made really good progress but I’m really buckling down on my bulk between now and when I cut before summer so I figured I’d log it and get any advice or input I could.
Right now I’m 19 around 5’11, 177lbs.
My lifts are (using a 1rm calculator because I haven’t maxed in a while):
Squat: 275
Bench: 205
Deadlift: 390
OHP: I haven’t done any overhead pressing since the summer but I’ll update this when I do later this week.
My goals are mainly to get bigger and put on some good lean mass without adding too much fat but I’d also like to get stronger along the way.
I did my first workout of a new program today after having not lifted for 2 weeks between travelling and being sick. I’ll write my stuff as weight x sets x reps
Sunday - 11/9/14 (Back)
Sweeping Deadlift - 225x5,275x2x5 - I did this mainly as a warmup and to activate my lats a little before I did my actual deads.
Deadlift - 335x3x4 - I really focused on my form here, pulling my shoulders and lats down and really feeling it in my lats.
Chest-supported Dumbbell Row - 45x5x8 - I squeezed hard at the top for 2 or 3 seconds every rep and let the weight stretch out my lats at the bottom, really felt this exercise.
Pull ups - 15 reps in 4 sets - I’m terrible at pull ups so I’m going to work on them by having a rep goal and achieving it in as few sets as possible. When I get 15 in 2 sets I’ll move to 20, when I get 20 in 2 sets I’ll move to 30, and when I get that in 3 sets I’ll start weighting them.
Snatch-grip High Pull - 115x4x4 - First time doing this exercise and I haven’t trained any olympic lifts in any serious capacity ever. I really wanted to focus on form and explosiveness on these since they’re new to me which is why the weight is low.
Let me know what you guys think! Tomorrow is chest and shoulder day so I’ll update again then.
Monday - 11/10/14 (Chest and Shoulders):
Bench Press - 165x5x5
Incline Bench Press - 135x5x5 - Probably going to bump this up next session, felt strong on these
Military Press - 95x5x5 - Haven’t done these in a long time but definitely going up to 115 next session. I’m also thinking about moving these before Bench, any thoughts?
Superset:
Lat Raise 15x5x8
Front Raise 15x5x8
Decline Bench Sit Ups - +45x3x12 - Had the bench on max decline and an extra 2 45’s under the end.
Overall felt good for the whole workout.
Wednesday - 11/12/14 (Arms)
Superset:
Incline Hammer Curls - 30x5x10
Incline Close-grip Bench - 115x3x10, 105x2x10
Superset:
Concentration Curls - 30x5x10 - Squeezed at the peak with a slow and controlled eccentric
Dips - +25x5x8
Superset:
Reverse Cable Curl - 80x5x8
Rope Pushdown - 95x5x8
Cable Crunches - 170x3x15
Thursday - 11/13/14 (Legs)
Squats - 225x3x10, 205x1x10, 135x1x20
Leg Extension - 140x2x10, 70x2x10 with a 2 second squeeze - This is plate loaded so I just put the weight of the plates I put on
Glute-Ham Raise - +25x4x8
Superset:
Standing Calf Raise - 170x4x6 - 2 second squeeze at top and 2 second pause at bottom
Seated Calf Raise - 90x4x15 - 2 second squeeze at top and 2 second pause at bottom
Welcome, bud. Keep putting work in. You’ll get some comments on the log once there’s a little material to go on here, people can poke and prod at you, which often leads to some very constructive discussions.
Thank you! I’m looking forward to anything I can learn through the community in the future but I’m partially just doing this as a way to keep track for myself so I’m just going to keep on putting in work for now.
Sunday 11/16/14 (Chest and Shoulders): I’m switching chest and back day because I don’t want to deadlift so soon after squatting.
Bench Press - 155x5x5
Incline Bench Press - 115x5x5 - Probably going to bump this up next session, felt strong on these
Military Press - 115x5x5 - Haven’t done these in a long time but definitely going up to 115 next session. I’m also thinking about moving these before Bench, any thoughts?
Superset:
Lat Raise 15x5x8
Front Raise 15x5x8
Standing Cable Crunch- 120x4x15
I messed up my elbow somehow doing pull ups last night, I think it might be a really minor hyperextension but it made the pressing a little painful and is why the weights were lower for the most part.
Monday- 11/17/14 (Back)
Deadlift - 315x5x5 - My hamstrings were still really sore from leg day does anyone have any input on how to remedy this? I’ll probably just tough it out for now until my hamstrings catch up, because they are a lagging group from not working them besides leg curls for most of my time lifting.
Pull ups - 7,5,4,4 - I changed the order because I really want to improve on these
Chest-supported Dumbbell Row - 35x5x8, 25x20
Snatch-grip High Pull - 115x5x5
Great pump, really starting to feel my lats when I pull which I’m happy about.
Wednesday - 11/19/14 (Arms)
Superset:
Incline Hammer Curls - 30x5x10
Close-grip Bench - 115x3x12, 115x1x10, 105x1x12
Superset:
Concentration Curls - 30x5x10
Dips - 15x5x10, 5x1x5(drop set)
Superset:
Reverse Cable Curl - 80x4x8
Rope Pushdown - 95x4x10
Laying tricep extensions - 2 sets of 3 part drop set, 25x12, 20x8, 15x5
Thursday - 11/20/14 (Legs)
Box Squats - 225x5x8
Lunges - 115x5x8
Straight Legged Deads - 135x5x8
Superset:
Leg Extension - 125x5x10
Glute-Ham Raise - 25x5x10
Superset:
Standing Calf Raise - 170x3x6 - 2 second squeeze at top and 2 second pause at bottom
Seated Calf Raise - 90x3x15 - 2 second squeeze at top and 2 second pause at bottom
Leg Raises - 1x15 (knees bent), 1x10 (straight legs)
Standing Cable Crunch - 130x1x15
Been really busy with finals coming up so I haven’t been able to update recently but I’ve been working out as normal. I hit 4 plates on dead for the first time last night and my strength is continuing to go up for everything.