T Nation

NZer Training Log


#1

Starting training log so I can watch progress - never really done this before so will see how it goes…
FYI all units are in metric… also when i am using a machine, ‘plates’ weigh about 5kg on that thing.

About me:
I’m 16 y/o male, currently weighing 81kg at a height of 189cm (6"3 i think) i.e. quite skinny not much muscle). Trained reasonably seriously for about 6 months but haven’t trained for the last 3 or 4.
My goals are basically that I want to be bigger leaner stronger and faster would be nice too. I will be working out Monday, Wednesday and Friday in my home gym (adjustable bench, squat rack, multipurpose machine thing, chin bar), and the plan is to do (i think its called block periodization?) for example 2 months bodybuilding 1 month strength/power, but i’m not stressing too much about that atm - will cross that bridge when i come to it down the track.
Gainz time!
ps feedback appreciated on workout structure and suchlike.


#2

1st Workout log - also worked out on friday but didn’t take note of stats.
Overall workout time 1.5 hrs. moderate rest periods whole way through, imo this workout had too many exercises.
Was having issues finding the right weights because i haven’t done it for so long.

Neutral grip chins
4 sets of 4 (i really suck at chins)

Bbell bentover rows
50 x 10
52.5 x 8
50 x 9
47.5 x 9

Machine rows
6 plates x 10
5 plates x 12
ditto
5 plates x 13 + 4 partials

Lat pull down
4 plates x 15
5 plates x 10
5 plates x 11

Incline dbell shoudler press
9 x 13
11.5 x 11
11.5 x 12
11.5 x 10

Side Delt raise (didn’t go right down, keep tension on muscle and also holding for a second at the top)
2.5 plate x 12
2.5 plate x 11
2.5 plate x 11
2.5 plate x 9

Rear Delt raise (didn’t go right down, keep tension on muscle and also holding for a second at the top)
2.5 plate x 11
2.5 plate x 10
1.5 kg x 13
1.5 kg x 14

Face Pull

1 plate x 15
2 plates x 6

Bbell trap shrug (moving slowly, i find I can use a lot more weight when moving fast but feel it better in my traps this way)
50 x 10
50 x 12
50 x 11
50 x 12


#3

Back - 1/02/16

Pull ups wide

X 3

Pull up hammer grip

X 5

X 4

X 5

Chin up narrow grip

X 4

Bentover bbell row

30 x 10

40 x 11

50 x 10

52.5 x 10

52.5 x 9

Standing military press

20 x 10

Push press

25 x 11

25 x 9

Rear delt raise

2.5 x 11

2.5 x 15

4 x 9

Side delt raise

4 x 10

4 x 10

4 x 9

Bbell trap shrug

40 x 10

50 x 10

60 x 11

65 x 10

20 kg plate row x 15 finisher


#4

Legs - 3/02/16

Back squat

80 x 10

80 x 10

80 x 9

Walking lunges

20kg plate each hand

x 5 each leg

x 5 each leg

x 10 each leg

Leg Extension

15 reps (failure)

15 reps (failure

dropset to failure each time

Standing calf raise

single leg bodyweight

x 11

x 10

x 10

Deadlift

60 kg x 8

60 x 10

60 x 10