T Nation

Nohnus Not Strong


#1

Been keeping a paper journal for a while but decided to start an online one. Been lifting for a around 1.5 years. Started the gym a few months before my 17th birthday. Current goal is to get as big and strong as I can while I'm still in my teens. I plan to stay in a surplus for as long as I can (probably 90% of the time). I was progressing nicely until about a month ago where I decided to cut and to stop squatting for a whole month because my abductors rubbed together, which I totally regret. I would like to smash through my previous strength numbers and continue growing. I have a good chance of getting some quality sleep over the summer now college only continues in September. Would love to reach a 2 plate bench by the end of this year and perhaps 100kgx15-20 Squat. Would like to keep bodyfat the same -18%.

As of now I'm 18/5'7/82kg/182lb

Best squat: 100kgx8
Current: 100kgx3

Best Bench: 72.5kg x 10
Current: 75kg x 6

Press 60kg x 3
(Didn't drop)

I don't deadlift simply because I don't like them but I'm trying to be able to do a barbell row with 2 plates. Currently on 82.5kg for 5. I will try and do add some deadlifting though since I literally have so much progress I could make with this exercise because I'm so weak at it. Perhaps if I get stronger at this exercise then I would enjoy it alot more. Would like a 185kg deadlift hopefully.

I'll be following a slightly modified version DC training will be rotating between A and B workouts. I'm literally going to go from a workout to workout basis, trying to get one more than last time. I've done previous programs that are percentage based but I personally think it's not the best option for me. I'll post the exercises on the specific day since I rotate exercises fairly frequently. Will be hitting lagging bodyparts 3x a week while more dominant muscle groups will be getting worked 2x a week. Lagging bodyparts currently consist of biceps (long american football style insertion), rear delts and calves. Will be hitting lats and side delts pretty hard too although they're my best bodyparts but I want to have a truly insane V taper.


#2

Monday 27th June 2016

Felt amped for this workout, first time of being in a consistent surplus in a long time.

Workout A:

Pullups 10,7,5 (Rest pause) PR

34kg incline dumbbell press 7,5,4 last set was failure.
Would like to hit 7,7,7 or more which is my previous best.

Barbell row 60kg x 10 (felt heavy :frowning:) 80kg x 7 PR, 82.5kg x 6 PR

Hammer strength press 30kg per side 10,5,2 PR
Couldn't even get it up on the last set last time I tried.

Cable row 80kg x 6

25kg EZ bar curls 15,6,6 (Rest pause)

Rear delt flies 8kg 3 x whatever

Dumbbell pullover 12kg 1 x 40

100kg row im coming for chu


#3

Wednesday 29th June 2016

Didn't have any breakfast and ate poorly the night before which I think is one of the reasons it was mostly a bad workout.

Workout B:

Pullups 8,5 (Rest pause)
Back was feeling abit tender from monday so I eased off abit.

Squats 60kgx10 (felt heavy ffs) 100kgx3
Really disappointed with the squats was hoping to build the reps up to atleast 5.

Dumbell shoulder press 28kg 6,6,4 PR
Was actually surprised with this since I was having a bad day.

Romanian deadlifts 3x60kgx10
This what I was most displeased at, it was pathetic.
At least I have a lot of progress to make on this exercise.

Side raises 16kg 3x8 (Rest pause)

Dumbell curls 16kg x 6 then dropsetted to 8kg x 20

Calf raise machine 20kg per side x 30 then 40kg per side for 12-15


#4

Friday 1st July 2016

Workout A:

Pullups 8 reps on my first set then completed 6 on my second and 5 on my last (Rest pause).

Pinky finger on rings bench
60kg x 15
80kg x 3 PR (This puts my max around 86kg)
Was pretty happy with this since I normally always close grip bench. First rep flew up I was actually surprised, I'm going to continue benching this way although it is difficult of the chest but besides that it flies up.

Barbell row
60kg x 23 PR
Reckon I'll be able to do 30 in no time.
2 x 80kg x 5

Dumbell flatbench
Chest was literally fried. I struggled with 34kg, which I use on incline, which I thought would be a laugh. Will have to do this first next workout.

34kg x 6 supersetted with 20kg x I cant even remember around 12-15

Tbar row
40kg x 30 PR
50kg x 20 PR
80kg x 10 EASY PR
Looking forward to a decent amount of progression on this be doing 3-4 plates in no time.

Bar curls
3 x 21s 15kg

Face pulls
1 x 10 25kg
2 x 7 30kg
(Rest pause)

Calf raises
40kg x 30 PR
80kg x 20 PR
120kg x 20 PR


#5

Monday 4th July 2016

Ordered some straps which will come soon. Will help with overloading my back when I'm doing rows. My grip tends to go on double overhand Romanians too, so I suppose they'll also help me overload my hammies too.

Workout B:

Dumbell shoulder press
28kg x 6
30kg x 4 PR
30kg x 2 idk what happened here but PR

Squats
60kg x 21
Will be adding 2.5kg every squat workout.

Romanian deadlifts
60kg x 20 failure PR
60kg x 15 failure PR

Hammer strength
60kg x 10
60kg x 8
65kg x 7 PR

Pulldowns
5 x whatever

Preacher curl
20 10kg
15 10kg
15 10kg
10 10kg
10 10kg

Side raises
30 8kg
20 8kg
20 8kg
15 8kg
10 8kg

Tricep pushdowns
5x10 25kg to failure PR

Calve raises
5x10 120kg PR


#6

Wednesday 6th July 2016

Straps came :slight_smile:

Workout A:

Pullups
1 x 7
Chinups
2 x 6

Back was feeling very tender since I've upped the frequency and volume.

Barbell row

1 x 60kg x 10
1 x 80kg x 6
1 x 80kg x 6
1 x 80kg x 6

PR, never got 3 sets of 6 before with that weight. Only used 1 set with straps still getting used to them. Hopefully will come in handy more on Friday.

Dumbell flat bench
1 x 20kg x 10
1 x 34kg x 9 PR
1 x 34kg x 7
1 x 36kg x 5

Close grip pulldowns
1 x 80kg x 5 PR
1 x 80kg x 5 PR

1 x 80kg x 3
Dropsetted to
1 x 77.5kg x 3
1 x 75kg x 3
1 x 70kg x 5

Cable flies
3 x 6-8 25kg

Cable curls
3 x 6 25kg
Dropsetted last set
1 x 20kg x 10
1 x 15kg x 10

Single arm tricep pushdowns
1 x 25kg x 20
1 x 25kg x 20
1 x 25kg x 15
Dropset
1 x 20kg x 10

Rear delt flies
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10
1 x 12kg x 10

De pump was reel


#7

Friday 8th July 2016

Workout B:

Over head press
1 x 60kg x 4 PR
1 x 60kg x 3
1 x 60kg x 2
Decided to have a heavy day today with OHP. Pretty happy with the new pr.

Squats
62.5kg x 20

Romanian deadlifts
1 x 80kg x 10 PR
1 X 80kg x 6
Last reps of these were incredibly difficult but good hamstrings were shaking for a while.

Tbar row
1 x 60kg x 10
1 x 70kg x 8
1 x 80kg x 5 PR (3 plates)

Hammer curl and standing curl superset

4 x whatever I didn't really keep track of what I did I just hit them hard with little rest.

Tricep pushdowns superset with face pulls
20kg for all sets, little rest
1 x 20
1 x 12
1 x 10

Side raises
3 x 10kg x 10


#8

Monday 11th July 2016

Workout A:

Flat dumbbell press
1 x 20kg x 10
1 x 34kg x 10 PR
1 x 36kg x 4
dropset to 20kg, didn't bother counting the reps

Barbell row
1 x bar x 10
1 x 60kg x 20
1 x 60kg x 20
1 x 60kg x 20

PR haven't done 3 x 20 before

Hammer strength press
1x 80kg x 4
dropset 10kg for 3 sets around 5-7 reps each

Standing rope machine rows
1 x 60kg x 10
1 x 70kg x 10
1 x 80kg x 10
1 x 95kg x 6-8
1 x 95kg x 6

PR never done this exercise before feels pretty good. Can feel it working the rear delts too.

Preacher curl
1 x 16kg x 8 PR
1 x 16kg x 8 PR
dropset to 1 x 8kg x 20

Tricep pulldowns
1 x 30kg x 6-8
1 x 30kg x 6
1 x 30kg x 6

PR never really gone this heavy on pulldowns. Not really took them as series as I should.

Calf raises
1 x 80kg x 20
1 x 80kg x 20
1 x 80kg x 20

Pretty good calf pump


#9

Wednesday 13th July 2016

Workout B:

Squats
1 x 67.5kg x 20
Accidently made too big of a jump but still was fairly easy compared to previous 20 rep cycles I've done still felt good

Overhead press
1 x 50kg x 10
I transitioned more into a of a push press
1 x 60kg x 6 PR
1 x 60kg x 5
1 x 60kg x 5

Never done three sets off push press with 60kg either PR

Pinky on rings bench
1 x 60kg x 6
1 x 80kg x 4
Had a guy spotting me who didn't even let me do the first rep, not counting this as a PR will try and get 4/5 on friday

Didn't deadlift today totally forgot about it, was going to test my max aswell.

Tbar rows
1 x 40kg x 10
1 x 60kg x 10
1 x 60kg x 10
1 x 80kg x 5

Single arm side raises
1 x 18kg x 8 PR
1 x 18kg x 8 PR
1 x 20kg x 6 PR

Curls
1 x 8kg x 20
1 x 8kg x 20
1 x 8kg x 20

Tricep pushdowns
1 x 10kg x 100

Pretty mediocre workout want a better one on friday.


#10

Friday 15th July 2016

Workout A:

Pull ups
1 x 8
1 x 6
1 x 6
Pullups have become harder due to gaining weight. At the start I made a mistake I was 177lb and I'm currently 183lb.

Dumbbell press
1 x 20kg x 10
1 x 36kg x 6
1 x 36kg x 5
1 x 36kg x 5

Barbell row
1 x 60kg x 5
1 x 80kg x 8
1 x 85kg x 5 PR

Hammer strength
1 x 40kg x 10
1 x 80kg x 5-6
1 x 80kg x 4

One arm dumbbell row
1 x 30kg x 10
1 x 40kg x 10 PR
1 x 50kg x 5 (for right arm), 3 (for the left arm) PR

One arm tricep pushdowns
4/5 sets with under 20 second rests

Cable curls
1 x 20kg x 30
1 x 20kg x 30
1 x 20kg x 30
PR

Overhead tricep extensions
1 x 10kg x 30 PR
1 x 10kg x 15
1 x 10kg x 10ish
Didn't really count but the rest was short

Face pulls
3 sets of whatever I know the last set was 35kg for 6-8

Calf raises
1 x 120kg x 20
1 x 120kg x 20
1 x 120kg x 20
1 x 120kg x 20
1 x 120kg x 20
PR

Going to consider dropping rear delt exercises. My delts are my most gifted bodypart.

Going to incorporate more high rep work aswell it seems easier to make PR's on and gives a great pump.


#11

Monday 18th July 2016

Workout B:

Squats
70kg x 20
Literally dreading 80kg x 20 I remember how difficult I found it last time.

Bench
1 x 60kg x 5
1 x 80kg x 5 PR
More than happy with this. This totally fried my triceps though.

One armed dumbell row
1 x 40kg x 10
1 x 42kg x 8 PR
1 x 42kg x 6 PR
1 x 42kg x 6 PR
If this keeps continuing I'll be on 50s for easy reps in no time.

My shoulder press was terrible couldn't get 30kg for even 5. 20kg felt heavy so I left it and just did 3-4 sets of side raises.

Barbell row
1 x 60kg x 20
Just did this for a pump haha I would like 30-40 with this weight.

Spider curl
5 sets of 15-20 reps with 15kg

Incline skullscrushers
5 sets of 10-12 reps with 30kg

Face pulls
3 sets
Last set was 40kg x 6 PR


#12

20 July 2016

Workout A

Shitty day not even bothering. Just got a pump and left.