9/18 Gym Weight: 173.4
Bench 230x3x5
CG Bench 210x3,5,2
Upright Row straight bar 80x3x10
T-Bar Row 100 3x12,12,10
Cable Curl 140x3x10
Finished in about 40 minutes, usually takes me twice as long. Skipped lat pulldowns so I’ll do pull ups at home tonight.
9/20 Gym Weight: 174.8
Deficit Deadlift 285x3x5 (belt)
OH Squat 90x2x5
Front Squat 175x3x3
Hip Thrust squeeze at top 265x3x7
Seated Calf Raise 90x5x12
Calf Machine "13"x5x15
9/24 Gym Weight: 173.6
Incline Bench 205x3x4
OHP 125x3x5,5,6
Pull Up 3x13
Cable Row 190x3x12
Cable Lateral Raise 20x3x13
9/25 Gym Weight 174.2
Deficit Deadlift 290x3x5
Front Squat 175x5x3
Hip Thrust squeeze at top 265x3x7,8,7
Seated Calf Raise 90x10x12
From now on I’m just gonna do overhead squats as a warm-up, trying to narrow my grip each workout.
9/27 Gym Weight: 175.0
Bench 235x3x4
CG Bench 210x3x4
Upright Row straight bar 80x3x12
Lat Pulldown 190x3x11,10,10
T-Bar Row 100 3x12
Cable Curl 150x3x10,9,9 (Different machine than I usually use)
10/3 Gym Weight: 174.6
Deficit Deadlift 295x3x5 (belt)
Front Squat 185x3x3
Back Extension BWx5x10
Calf Machine "14"x10x12
10/4 Gym Weight: 172.4
Incline Bench 205x3x4
OHP 125x3x5
Pull Up 3x13
Unilateral Cable Row 190x5, 130x2x12
Cable Lateral Raise 20x1x25
Machine chest press 1 set to failure
10/5 Gym Weight
Deficit Deadlift 300x3x5 (belt)
Front Squat 185x5x3
Hip Thrust squeeze at top 265x3x8
10/6 Gym Weight: 175.6
Bench 235x3x5
CG Bench 210x3x4,4,5 (poor unrack on first two sets)
Upright Row straight bar 90x3x8
Lat Pulldown 190x3x11,11,10
T-Bar Row 100x3x12
Cable Curl 140x3x11,10,10
10/7
Deficit Deadlift 305x3x5 (belt)
Front Squat 190x5x3
Hip Thrust squeeze at top 265x3x9
Seated Calf Raise 90x2x12 100x4x12 100x4x10
10/8 Gym Weight: 176.2
Incline Bench 205x3x5
OHP 130x3x5
Pull Up 3x13
T Bar Row 110x3x10
Cable Fly 40x3x13
Cable Lateral Raise 20x3x14
Felt like doing something a little different today.
10/10 Gym Weight: 174.4
Leg Press 400x3x8
Leg Extension 115x3x10
GHR BW+25x3x10
Back Extension BWx3x20
10/11 Gym Weight: 176.2
Bench 240x5,4,3
CG Bench 210x3x4,4,3
Upright Row straight bar 90x3x9
Lat Pulldown 190x3x11
T-Bar Row 110x3x11,10,10
Only averaged 6 hours of sleep the past 2 nights and feel like I’m coming down with a cold so strength and energy levels were down. The cable station was occupied so I’ll do the cable curls in my next workout.
I’ve also started tracking my calories. Bulking on 3,800 Cals/day.
10/14 Gym Weight: 176.0
Deficit Deadlift 315x3x5,5,4 (belt)
Front Squat 195x5x3
Smith Machine Hip Thrust 265x3x9
Seated Calf Raise 100x10x12
10/15 Gym Weight: 175.8
Incline Bench 210x3x4
OHP 135x3x4
Pull Up 3x14,13,13
T Bar Row 110x3x12,10,8
Cable Fly 40x3x14,13,13
Cable Lateral Raise 20x3x14
10/17 Gym Weight 175.6
Deficit Deadlift 315x3x5 (belt)
Front Squat 200x5x3
Smith Machine Hip Thrust 265x3x10
Seated Calf Raise 110x7x12, 110x3x10
10/20 Gym Weight: 176.4
Bench 225x3x5
CG Bench 200x3x5
Upright Row straight bar 90x3x10
Lat Pulldown 190x3x12,11,8
T-Bar Row 110x3x12
Cable Curl 140x3x11,10,10
10/21 Gym Weight: 177.8
Deadlift 320x1x5
Front Squat 205x3x3
Back raise 1x20
Seated Calf Raise 110x10x12
10/22 Gym Weight: 176.4
Incline Bench 210x3x5,4,4
OHP 135x3x5
Pull Up 3x15,
Seated Cable Row 205x10, 195x2x12
Cable Fly 40x3x14
Cable Lateral Raise 20x3x15
10/23 Gym Weight 176.6
Deficit Deadlift 320x3x4 (belt)
Front Squat 205x4x3
Smith Machine Hip Thrust 265x3x10,10,8
Calf Machine "15"x5x10
Seated Calf Raise 110x7x12, 110x3x10
10/29 Gym Weight: 176.6
Bench 240x3x5
CG Bench 210x3x4,5,5
Upright Row straight bar 90x3x11
Lat Pulldown 190x3x12,12,4,8
Seated Cable Row 195x10 160x2x10
Cable Curl 140x3x11,11,8
10/30 Gym Weight: 175.0
Deficit Deadlift 320x3x5 (belt)
Front Squat 205x5x3
Smith Machine Hip Thrust 265x3x10
Calf Machine "15"x5x12
Seated Calf Raise 115x5x12
11/1 Gym Weight: 178.2
Incline Bench 210x3x5
OHP 140x3x4
Pull Up 3x15
Seated Cable Row 195x3x12
Cable Fly 40x3x14
Cable Lateral Raise 30x2x10 20x1x15
Machine Fly 60x3x13,8,7
11/3 Gym Weight 178.4
Touch and Go Deadlift 325x3x5 (belt)
Front Squat 210x3x3
Smith Machine Hip Thrust 265x3x10,10,8 (didn’t do)
Seated Calf Raise 115x10x12
11/4 Gym Weight: 177.2
Bench 240x3x5
CG Bench 210x3x5
Upright Row straight bar 90x3x12
Lat Pulldown 190x3x12,10, 8
Seated Cable Row 195x12 160x2x10
Cable Curl 140x3x11
11/6
Touch and Go Deadlift 330x3x5
Front Squat 210x1x5
Smith Machine Hip Thrust 265x3x10 (didn’t do)
Seated Calf Raise 115x2x12 125x8x12
11/7 Gym Weight: 178.2
Incline Bench 215x3x5,5,3
OHP 140x3x5
Pull Up 3x16,15,15
Seated Cable Row 195x2x12, 200x1x12
Cable Fly 40x3x15
Cable Lateral Raise 30x3x10
11/13 Gym Weight 176.2
Touch and Go Deadlift 325x3x5 (belt)
Front Squat 210x5x3
Smith Machine Hip Thrust 265x3x8,10
Seated Calf Raise 115x10x15
11/18 Gym Weight: 177.0
Bench 245x3x5,4,3
CG Bench 210x3x5,4,5
Upright Row straight bar 90x3x12
Lat Pulldown 190x3x12,10, 8
Seated Cable Row 190x3x10
Cable Curl 140x3x11
11/20 Gym Weight: 180.2
Touch and Go Deadlift 330x3x5 (belt)
Front Squat 215x3x3
Smith Machine Hip Thrust 265x3x10
Seated Calf Raise 125x8x15
11/22 Gym Weight: 177.8
Incline Bench 215x5,5,3
OHP 140x3x4
Pull Up 3x16,12,12
Seated Cable Row 190x3x12,10,10
Cable Fly 50x3x12
Cable Lateral Raise 30x3x10
1/24/17 BW: 176.2
Leg Press- 290x4x10
Weighted Pull Ups- BW+45x2x9,8
Dumbbell Row- 70x5x10
OHP- 95x10 95x3x8
Dumbbell Lateral Raise-20x2x10
Cable Pushdown- 60x10 50x4x10
I only had about 35 minutes to work out today before the gym closed, and this workout usually takes me a little over an hour. To account for this, I decreased my rest periods to about 1 minute each. I also only did 4 sets of leg press instead of the 5 that I had planned on. Additionally, I did the rows and the lateral raises afterwards in the small gym in my apartment complex that is open 24 hours a day. I was pleasantly surprised with the amount of strength I was able to retain despite the short rest periods. In the future, I will definitely make a point to come to the gym earlier so that I don’t run into more problems with time constraints.
1/25/17 BW:173.8
Deadlift- 280x3x3
Leg Curl- 167x2x12
Bench- 185x5x10
Cable Fly- 39x2x12
Cable Curl- 120x5x10
Calves- 90x7x10
I had plenty of time to complete this workout so it felt good to not feel rushed. My hamstrings were still a little sore from one of last week’s workouts, but this didn’t seem to affect my performance. I ate slightly less than I usually do before this workout, but that didn’t seem to affect my performance either. I also took an hour nap before this workout, which helped me feel rested and strong.
1/28/17 BW: 175.8
High Bar Squat- 225x5x5
Lat Pulldown- 160x3x10, 2x8
Cable Row- 190x2x11,10
Upright Rows- 90x2x10 90x9
Face Pull- 40x3x12
OH Tricep Extension- 90x3x12, 90x2x9
I had low motivation and energy to go to the gym today (probably because I stayed up late the night before), however once I got to the gym I had a successful workout.
1/29/17 BW: 176.2
RDL- 185x3x8
Leg Curl- 183x2x10
Incline Bench- 155x5x10,10,8,8,8
Cable Fly- 39x2x12
Cable Curl- 120x3x11
Cable Hammer Curl- 120x1x10
Cable Reverse Curl- 90x1x10
Calves- 90x7x11
Excuse the lame commentaries, I’m doing them for a class I’m taking
2/1/17 BW: 176.2
Leg Press- 340x5x10
Weighted Pull Ups- BW+25x2x15,12
Cable Rows- 170x5x10
OHP- 95x4x10
Cable Lateral Raise- 30x2x10
Cable Pushdown- 60x10 50x4x10
I did this workout earlier in the day than I usually do (afternoon compared to at night), so it felt good to get it out of the way earlier in the day and have time to do other things later on. I was able to improve my performance on every exercise compared to last week, by either increasing the weight or the number of repetitions per set.
2/2/17 BW: 174.2
Deadlift- 285x1x3
Leg Curl- 167x2x12
Bench- 195x2x8, 185x2x8, 175x8
Cable Fly- 39x2x12
Cable Curl- 120x5x10
Calves- 90x7x10
I got to the gym later than I planned to, so I had less time to complete this workout than intended. To save time, I only did 1 set of deadlifts instead of 3 and I reduced my rest periods in between sets. I also wasn’t feeling well today, so I ate less food than I usually do throughout the day. This combined with the decreased rest periods made the weights feel very heavy tonight, and I was largely unable to improve my performance from last week’s workout.
2/5/17 BW: 173.0
High Bar Squat- 235x4x5,4,4,4
Lat Pulldown- 160x4x10
Cable Row- 190x1x12
Upright Rows- 90x2x10
Face Pull- 100x2x12
OH Tricep Extension- 90x4x12
I was rushed for time again during this workout. To save time, I did one less set per exercise compared to what I usually do. This allowed me to move through the workout very quickly. Also note that I performed this workout fourth in the week instead of third as I usually do.
2/4/17 BW: 173.6
RDL- 185x3x8
Leg Curl- 183x2x10
Incline Bench- 155x5x10
Cable Fly- 46x2x10
Cable Curl- 130x3x11
Cable Hammer Curl- 130x1x10
Cable Reverse Curl- 100x1x10
Calves- 100x3x11, 90x4x12
I completed this workout with my friend today. This added a little more fun and motivation compared to working out alone, which is what I usually do. I also noticed that the rest periods I was taking today were slightly shorter than usual due to training with my friend. This is usually the workout that I do on my fourth training day of the week, but this week I did it third because this is the workout that my friend wanted to do today.
This should be interesting to follow. I’m a 16 year old Sophomore in H.S., and I’m trying to balance school, weights, and basketball. I have little social life, as my parents are very overprotective. 4.4 GPA. My main focus is getting better at basketball and getting stronger. Check out my training log sometime.