T Nation

Rafael's Log - All or Nothing

Decided to make my first post on these forums with a log and introducing myself…After lurking these forums for a couple weeks, I’ve finally decided to make an account and post a log. I’m a scrawny 18 year old boy determined to become big and strong. All my life i’ve really skinny and weak and i’ve decided it’s time for a change…

Here are my stats and some goals as of now. I’ll add in more goals as time progresses:

weight lb : 152/190
Height: 5,11

Bench Press for 10 reps: 110/225

Squat for 10 reps: 145/315

Barbell Row for 10 reps(it’s more of a Pendlay Row: 100/225

BB Curl for 8 reps: 55/135

Skull Crushers for 10 reps: two 10lb plates/two 45lb plates

Those are basiclly my biggest ones that im trying to focus on just to get big.

My diet basiclly consumes of lots of milk , protein shake(Serious Mass by ON) , and chicken/rice. It adds up to 4000 calories.

Also here is my split:


Also here’s today’s workout. Trained my chest/biceps.

Incline HS Machine:

10 x 50
10 x 60
10 x 70
10 x 80PR

Flat BB Press

10 x 100
10 x 110PR
7 x 120 PR

Decline BB Press

10 x 85
10 x 95
6 x 105

BB Curls

45 x 8
50 x 8
55 x 8 PR

DB Curls

15 x 10
20 x 10
20 x 10 PR

Hammer Curls

15 x 10
20 x 10
20 x 10 PR

Today was pretty good.