Hi all. I created this log to motivate, inspire, and track my progress.
I’m a 14 year old male, 5’5" and 122.5-125 lbs depending on the day. Bodyfat I’d estimate to be 13-15%, arms and shoulders are very lean but not crazy striated or anything, and abs are clearly visible when flexed and I see the outline regardless. Vascularity in arms and shoulders 24/7, in upper chest and calves as well post workout.
No supps except Xtend and maybe creatine mono.
So the goal is to be big and somewhat lean. Lean enough to look lean with my shirt on.
I enjoy the gym so I work out 3 hrs a day. Progressively overloading every workout.
Barbell Back Squats (150 lbs for 3,3,2) Shoot I wanted 3x3
Overhead Barbell Press (70 lbs for 3x3)
Conventional Deads (225 for 3,3)
Dumbbell Low Incline Bench Press (40s for 11,8,6)
Hammer Strength Iso lateral High Row (160 lbs for 10,8,8,8)
Dumbbell Walking Lunges (30s for 20,20,14)
Standing Leg Curl (55x11,11,11)
Seated Angled Calf Press (70x12,10,8)
Selectorized Chest Fly (80x13,12,10)
Dumbbell Laterals (15s x 14,12,11)
Face Pulls (70x20,18,17)
Neutral Grip Lat Pulldowns (90x ?)
Machine Crunch (10 sets to failure at 40 lbs)
Tire flips and treadmill walking
Rope Pressdowns (80 lbs x 10,10,10) superset dumbbell hammer curls (25 x 12,8,6)
Post workout meal: 2 chicken salad sandwiches, cheese