Training seriously for like 2 months. This is my log. All in pounds (lbs). Yuh.
Squat Day:
Dynamic Warmup
-Box Jumps
-Violent Leg Kicks
-Jump Squats
Squats
-45 x 3 x 10
-135 x 10
-185 x 5
-225 x 1
-225 x 3
-225 x 5
-225 x 5
-225 x 5
-225 x 4 (Failed 5th rep)
Front Squats (Second time ever doing front squats, still figuring them out)
-135 x 6
-105 x 4 x 10
Romanian Deadlift (First time ever doing Romanian deads)
-45 x 10
-90 x 10
-135 x 4 x 10
Leg Press (75lbs machine weight included)
-165 x 8
-255 x 10
-345 x 8
-395 x 8
-435 x 6
Leg Press Dropset
-345 x 8
-255 x 6
-165 x 8
Posture and Mobility Stuff (30sec. to 60sec. painful stretch holds)
-Overhead Wall Stretch
-90deg Shoulder Stretch (Pulling on Bar or Pole)
-DB Pullovers 35 x 4 x 10
-Rotator Cuff Exercise on Cables
-Uh other stuff…
bOOm
*ate 3400 calories
Today was stupid. Impromptu bench max out session with a friend 
.
Bench Day:
Warmup:
-Rotator Cuff
-Violent Arm Swings
-Dips
Flat Bench
-45 x 10
-95 x 5
-135 x 3
-155 x 1
-165 x 1
-175 x Fail
-175 x Fail
-170 x Fail
-135 x 6
-140 x 5
-135 x 5
-140 x 4
-135 x 4
-135 x 3
Push Press
-45 x 8
-95 x 5
-105 x 2
-95 x 5
Barbell OHP
-85 x 8
-85 x 7
-85 x 7
Barbell Floor Press
-45 x 10
-95 x 10
-115 x 8
-115 x 7
-115 x 7
-115 x 6
DB Pullovers x DB Lateral Raises
-(40 x 10) x (15 x 12)
-(45 x 10) x (15 x 11)
-(45 x 10) x (15 x 11)
Abs:
-Cable Crunches
-Hanging Leg Raises
-Hanging Knee Raises
Posture and Mobility Stuff
bOOm
*ate 3300 calories
Trained kinda late today. 9pm-10:40pm. Not ideal. My music sucked too cuz phone is broken.
Deadlift Day:
Warmup:
-Glute stretches
-Ham stretches
-Glute bridge
-Other stuff (forgot violent leg swings )
Pullups
-BW x 2 x 5
Conventional Deads
-135 x 10
-185 x 5
-225 x 3
-275 x 1
-275 x 5
-275 x 4
-275 x 3
-275 x 4
-265 x 3.5
Pendlay Row
-135 x 8
-135 x 8
-135 x 9
-135 x 8
Seated Cable Row
-80 x 10
-100 x 10
-115 x 8
-115 x 8
-115 x 7
Lat Pulldown
-50 x 12
-90 x 8
-80 x 8
-80 x 12 (Extreme grinder, paused at 8 reps for a couple seconds)
One Arm DB Row
-50 x 10
-60 x 8
-60 x 8
DB Pullover
-50 x 8 (grinder)
-45 x 10
-45 x 9
-45 x 8
Pulldown Machine Thing (Hammer Strength)
-90 (on machine) x 10
-140 x 10
-160 x 8
-160 x 6
-110 x 10
Seated Row Machine (Hammer Strength) (Rowed with one hand at a time)
-45 (for one side) x 12
-55 x 15
-55 x 14
-55 x 13
Bentover Shoulder Cable Raise Things for Delts
-20 x 10
-20 x 8
-20 x 7
-20 x 8
Rear Delt Fly
-55 x 12
-55 x 11
-55 x 12
Um…That’s a lot of volume. I wasn’t very dialed in this session…
bOOm
*ate like 3100 calories
Dropped my caffeine down to 0-200mg from sometimes 400-600mg a day. I know this is really bad especially for a small, weak 15 year old like me. I get it, thats why im taking action. Next week it’ll be 0-100mg, and the next 0mg. Had a Rockstar before today’s workout (160mg caffeine, no sugar, was training late again).
Squat Day:
Warmup:
-Legs in general felt pretty sore, so I did a substantial amount of stretching.
-Box Jumps
-Squat Jumps
-Violent Leg Swings
Squats
-Bar x 10
-Bar x 10
-135 x 10
-135 x 5
-185 x 3
-185 x 5
-225 x 1
-245 x 1 (last week 1rm)
-275 x Fail (set up really weird, really weird)
-225 x 1 (took my shoes off cuz kept leaning forward in my shoes)
-275 x 1 (smoked it) (BW=148-150lbs)
-205 x 3
-205 x 8
-205 x 7
-205 x 7
Romanian Deadlifts
-135 x 10
-185 x 3
-135 x 10
-135 x 10
-135 x 10
Basically did nothing else because didn’t feel focused at all. Felt pretty exhausted. I think I didn’t eat enough food pre-workout, and burned the endurance out my legs for cycling for like 1.5 hours.
bOOm
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Just having a look at what’s going on in here. Looks like fun but I dunno about missing reps all over the place.
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Thanks for stopping by. Yes I need to stop trying to max my little muscles out.
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Today was pretty good. Keeping myself on track with the caffeine limitations. Getting headaches midday, but was expecting that cuz I’m a retard.
Bench Day:
Warmup:
-Rotator Cuff Strengthening
-Shoulder Stretches
-Pec Stretches
-Arm Circles and Swings
Flat Bench
-45 x 10
-95 x 10
-135 x 5
-140 x 5
-140 x 5
-145 x 5 (Kept feeling better and better as the sets went on)
-150 x 4
-145 x 4
Shoulder Press
-45 x 10
-95 x 8
-95 x 6
-95 x 6
-85 x 7
-85 x 5
Incline DB Bench Press
-45 DB x 8
-45 DB x 8
-45 DB x 8
Incline DB Flies
-25 DB x 8
-20 DB x 3 x 12
Chest Press Machine (Hammer Strength)
-90 x 5
-70 x 9
-70 x 8
-70 x 8
-70 x 6
DB Lateral Raises
-10 DB x 15
-15 DB x 12
-20 DB x 8
-15 DB x 10
-10 DB x 12
Finished off with some more stretching of the shoulders, pecs, and triceps. Ate Taco Bell post workout.
bOOm
idk how many calories. not enough.
Woohoo last day before my deaload. Might make it a mini 3 day one.
Deadlift Day:
Warmup:
-Quad Stretches
-Ham Stretches
-Groin Stretches
-Glute Stretches
-So ya lower body stretches
-Box Jumps
-Violent Leg Kicks and Swings
Deadlifts (I pull conventional)
-135 x 10
-135 x 6
-185 x 8
-185 x 6
-225 x 1
-225 x 4
-275 x 1
-295 x 1
-295 x 3
-295 x 3
-295 x 1 (was supposed to be another triple but oops)
-275 x 4
-135 x 3 x 8 (explosive)
Pendlay Row
-135 x 8
-135 x 9
-145 x 8
One Arm Dumbbell Row
-65 x 8
-65 x 8
-55 x 8
-55 x 8
Lat Pulldown
-50 x 10
-90 x 8
-80 x 10
-80 x 9
-80 x 10
-80 x 9
Iso Seated Row Machine Thing(Hammer Strength)
-5 sets x 8-12 reps, various weights
Rear Delt Fly
-80 x 8
-65 x 12
-65 x 11
-65 x 10
Dumbbell Curls
-25 x 10
-25 x 10
-25 x 8
Dropset:
-25 x 8
-20 x 6
-15 x 8
-10 x 10
Threw in some pull-ups and chins throughout the workout. Also tried to figure out rear delt flyes with cables for like 4 sets, didn’t do it.
bOOm
This pic was quite difficult to take.
What do u do to get such a big head? What ur favourite exercise? Jk looking good mate. What’s the plan post deload
lol its the hair bro. after deload gonna get back at getting stronger like I am now. I just feel really sore whenever I wake up and can’t focus in on my sessions anymore
Was addicted to deadlifts for a while, ever since I broke 200lbs on my 5x5 for squats, I been loving squats the most.
Uh yeah, woke up this morning like, “Screw the deload maaaaan, I wanna squaaaat.” Weighing between 147-150.
Squat Day:
Warmup:
-Full Lower Body Stretching
-Box Jumps
-Violent Leg Swings
Squats
-45 x 10
-45 x 10
-135 x 5
-185 x 5
-225 x 3
-245 x 1
-275 x 1
-295 x 1 (ez top set, not 1rm)
-235 x 5
-235 x 4
-235 x 5
Romanian Deadlifts
-155 x 10
-155 x 9
-155 x 8
Leg Extension
-80 x 15
-100 x 12
-120 x 10
-140 x 8
-160 x 6
Single Leg Hamstring Curl Machine Thing
-20 x 10 (slow eccentric on all reps and sets)
-20 x 10
-20 x 10
Abs Cable Crunch
-90 x 12
-100 x 10
-100 x 10
Seated Calf Raise
-45 on machine x 20 (5 second stop at top)
Very good workout, squat is blowing up. Noob gains coming in.
bOOm
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oh yeah, also ate 4,000 calories (took around 13k steps, cycled for like 16 miles too)
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Eat some food you skinny cunt… Nice work though lol
Swole is the goal size is the prize. What the point of existing if you can’t even fill a small shirt and disappear as soon as u out on hoodie. Gains is life
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3/17/2020. Forgot to log for yesterday so here it is.
Went to bed at 3:30am and woke up at 7am. Worked out at 10pm and went to sleep at 2am. As you can see, this is no bueno.
Bench Day
Warmup:
-Band Stretches
-Upper Body Stretches
-Arm Swings
Bench Press
-45 x 10
-95 x 8
-135 x 3
-145 x 4
-145 x 5
-145 x 4
-140 x 5
-145 x 5
OHP
-95 x 8
-95 x 6
-95 x 7
Incline DB Press
-45 x 10
-45 x 8
-45 x 9
Other stuff that I don’t remember
Friend was giving me technique tips and fixing form after the above exercises. Kept it low intensity today cuz I was doing parkour and flips earlier in the day and I was falling asleep during my session…Corona go away.
bOOm
