T Nation

College Kid Trying to Get Jacked

Starting this in order to better track workouts. Been going at it for about 2 years now and have made some good progress that I’m proud of. However, my schedule is busier now and I have noticed a slight lapse in motivation, especially in the nutrition department. While I haven’t slacked off yet, I feel as though that may be coming so I’m trying this to get some motivation back. Gonna hit a pull workout after work, will post that after it is completed.

Current Stats:
Weight:185 lbs.
Bench:255 lbs.
Squat:365 lbs.
Deadlift(sumo):380 lbs.

Rarely do one rep maxes, so I don’t have any goals of increasing these at the moment, just posting them incase that changes in the future. Right now just want to get stronger in whatever rep range I’m working in.

One more thing, I try my best to train BJJ 3 times a week and Muay Thai 2 times a week. I’m apart of a work-study program so I currently work from 7-4 and don’t have to worry about homework, so I’m able to fit it in. I have been trying to fill my time more to be busier, but I have found it difficult to balance work, lifting goals, martial arts, dating, social life, recovery, and my own well being since I also really enjoy to chill and sleep as well lol. If anyone has any advice on how to better manage my time and energy, I’m all ears.

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Pull Day

DB Rows: 2x8@90, 2x10@75
Pull-ups: 1x8@BW, 2x8@20
High-row Machine: 3x10@90
Cable Rows: 3x10@135
Face-pulls: 3x15@50
Smith Machine Shrugs: 3x12@185
Cable Curls: 3x10@50

Fire Alarm went off at 4am yesterday and was up later than normal anyways, so didn’t get much sleep last night but this workout was better than I expected. Gonna catch up on sleep tonight and hit legs hard in the morning before drinking beer and watching football

If you’re serious about time management skills/productivity, Cal Newport’s Deep Work is a great starting point. Another of his books is called How to Win at College, but I haven’t read that one.

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Leg Day

Back squat: 1x8@275, 1x8@295, 1x5@315, 1x4@315(nearly failed 4th rep), 3x10@225
RDLs: 3x12@135, 2x8@185
Goblet Squat: 3x12@70(heels elevated)
Leg Press: 3x20@320
Lying Hamstring Curls: 3x12@95
Seated Calves: 3x15@70
Hanging Leg Raises: 3x10

Chest and Shoulders

Bench Press: 1x5@225, 2x4@225, 1x2@235
Overhead Press: 4x6@135
Lateral Raises: 3x20@25
DB Incline: 4x8@75
Rear Delt Flies: 3x15@20
Cable Flies: 3x15
BW: 187.5

Kinda bad workout honestly, woke up late so I didn’t get to do any tricep work, also I was weaker on bench press than I was last week. Gonna hit triceps when I do back tomorrow. May train BJJ tonight, not sure yet tho.

Back and Arms

Barbell Rows: 1x10@135, 3x8185
Pull-ups: 1x8@BW, 1x5@+45, 2x8@+20
EZ Bar Curls: 3x12@60
Straight Arm Lat Pushdowns: 3x20@60
Tricep Pushdowns: 3x12@90
Chest Supported Rows:4x8@90
Seated DB Curls: 3x10@30
DB Overhead Tricep Extension: 3x12@60

Good workout, no BJJ yesterday but I ran 4 miles. Going home tonight from college so will be workout out in my garage gym for the next few days. Probably will run some more this week as well for cardio.

Leg Day

Back Squat: 5x3@315 (2 on last set)
DB RDLs: 1x12@80s, 1x12@85s, 1x12@90s
Goblet Squats: 3x12@75
DB split squat: 3x8@45
Seated Leg Curls:3x15@pin8
Leg extensions: 3x15@pin12
Hanging Leg Raises: 3x10@BW
Cable Crunches: 1x10@pin10, 2x10@pin15

Ran 3 miles after my workout. Decent day, kinda disappointed in squats tho expected myself to be stronger.

Chest, Shoulders, Triceps

Bench Press:
4x5@225 (4 on last set)
4x10@185 (7 on last 2 sets, hit a wall)

Incline Bench:
4x3@185 (weak sauce)

Shoulder Press:
4x10@95(8 on last 2 sets)
3x6@115(hit a huge wall, 5 on last 2)
4x3@135(kinda weak but toasted at this point)

Chest Flies 3x25@30
Lateral Raise 3x25@25
Rear Delt Flies 3x25@10
Tricep Pushdowns 3x25@30
Tricep Extensions 3x25@30

BW: 186.2
Good workout at the home gym with limited equipment. Pushed till failure a lot here.

Back and Biceps

Barbell Row:


Hammer Curls 3x10@25s
45lb plate curls 3x10@45
Plate Shrugs 6x10@45

BW: 188.8

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You have a lot going on here, man. What are some specific goals you have?

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