I’m 17, 6’3", 185lbs and have been training for about 18 months. I decided to create this log as I feel it will help me to get results as well as get some feedback on my workouts.
My goals are to generally get bigger and stronger and I would eventually like to compete in a powerlifting competition (under 18) but realise that that is a long way off as I am no where near strong enough, especially my legs due to various injuries.
I am just starting Joe Defranco’s WS4SB 3 so I will start with what I did yesterday on the first workout of the program.
Max effort Bench Press- Bar x 30, 60kg x 5, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 2 was kind of falling of the side of the bench for some reason so I failed on the 3rd rep, reset the bar and did 100kg again for another 2 reps
Incline Dumbbell Bench Press- 25kg x 15, 25kg x 17
Seated Cable Row supersetted with 60kg 4x10
Bent Over Rear Delt Flies with 12.5kg 3x8, 1x10
Behind the Back Shrugs- 60kg x 20, 140kg x 16, 170kg x 14, 170kg x 13
Bicep Cable Curls- 22.5kg for 3 x 12, 1 x 14 ( Biceps are really weak I know
Back feels tight today, probably from arching on Bench Press