Thought i should make a log here to keep track of progress and to have something to look back on remember when i get big…hopefully lol .
Well im 18 years old turning 19 in december.At the moment im weighing around 150 or so pounds , but im going to bulk up to around 200 or so lb by july . I’ll be working out 4 days week due to school and my very busy schedule… But hopefully all turns out well. All or nothing right? (:
Other stats:
Height-5,11
Bench Press 5 rep max - 135lb(just got it today)
Squat 5 rep max - 185lb
BB Row(almost paralell) for 8 reps - 105lb
DB Curl - 25lb for 10 reps
DB Skull Crushers - 15lb for 10 reps
Some goals:
weight atleast 190lb by June
Bench press 225 lb by August
Squat 315 lb by August
DB Curl 50lb by March
DB Skull Crusher 40lb by March
BB Row - 225lb by May
My Split and Routine:
[Chest/Bicep]
Flat BB - 5x5 -
Incline HS Press - 4 x 8(2)
Incline Fly - 3 x 10
HS Flat Press 3 x 10(2)
DB Curl - 3 x 10
Hammer Curl - 3 x 8
Machine Curl - 3 x 12
[Legs/Calves]
Squats - 4 x 8(2)
Leg Press - 3 x 10 x drop set
Machine Lunges - 3 x 12
Seated Leg Curl - 3 x 10
RDL - 4 x 10
Hack Squat Calf Raises 4 x 15(2)
Seated Calf Raises 4 x 15(2)
[Shoulders/Triceps]
DB Shoulder Press 4 x 8
DB Lateral Raises 3 x 8 x drop set
Cable Lateral Raises 3 x 15
HS Shrugs 4 x 12(2)
DB Shrugs 3 x 18
DB Skull Crushers - 4 X 10
DB Extensions - 3 x 10
KicksBacks 3 x 12
[Back/Rear Delt]
Straight Arm Pull Downs 3 x 10
Rack Chins 3 x 10
BB Row 4 x 10 (2)
High Row 3 x 10
DB Row 3 x 10
One Arm Lat Pull Downs 3 x 10
Incline Rear Delt Raises 3 x 15
Rear Delt Machine 3 x 25
Today was chest/bicep day. Went pretty good.
Bench 5x5
95 x 5
105 x 5
115 x 5
125 x 5
135 x 5 PR
HS Incline Press 4 x 8
50 x 8
60 x 8
70 x 8
90 x 8 PR
100 x 8 PR
DB Incline Flys
15 x 10
15 x 10
10 x 13ish reps or so. got a great a pump
HS Flat Press
80 x 10
90 x 10
100 x 7 PR
DB Curls
20 x 10
20 x 10
25 x 10 PR
Hammer Curls
20 x 8
25 x 8
25 x 8
Preacher Curls
12 x 20
12 x 20
12 x 25 PR
Just finished working out legs. Very tired but got the job done.
Squat
8 x 95
8 x 95
8 x 115
8 x 125
8 x 135
8 x 155lb PR
Leg Press
10 x 2 plates
10 x 2 plates 10lb
10 x 2 plates 20lb PR
Drop —
15 x 1 plate 20lb
Lunges on Squat Machine(got this from John Meadow)
12 x 40
12 x 50
12 x 60lb PR
Plate Loaded Leg Curls
10 x 50
10 x 60
6 x 65
RDL
10 x 95
10 x 95
10 x 95 PR was very brutal on my lower back…
Hack Squat Calf Raises
15 x 90
15 x 90
15 x 110
13 x 110 lb
Seated Calf Raises
15 x 25
15 x 25
12 x 25lb
Finished my shoulder/tricep workout. I felt like my triceps didn’t really get worked much but it was an alright workout i guess. Might try bench dips next week.
DB Shoulder Press
8 x 25
8 x 30
8 x 35 PR
6 x 40 PR
DB Lateral Raises
10 x 10 lb
10 x 15 lb
10 x 15 lb PR
Drop Set
10 x 10lb
10 x 5lb
Cable Lateral
15 x 5
15 x 10
15 x 15 lb PR
BB Shrugs
12 x 125
12 x 135
12 x 145
12 x 155
DB Skull Crushers
10 x 10
10 x 15
7 x 20
6 x 20
One Arm Overhead Extensions
10 x 10
7 x 15
7 x 15
Kickback
12 x 10
12 x 15
12 x 15
Did some back and rear delts today. Had a great pump and everything went pretty good.
Straight Arm Pull Downs
10 x 50
10 x 60
10 x 70
Lat Pull Downs plated loaded
10 x 50
10 x 50
10 x 50
BB Row almost parallel to floor
8 x 60
8 x 70
7 x 95- these pretty hard.
5 x 105-^^
High Rows
10 x 100
10 x 110
10 x 120
10 x 130 PR
DB Rows - this gave me a huge pump in the lats
12 x 25
12 x 30
12 x 35 PR - hard lol
One Arm Pull Down with full stretch - gave me an even bigger pump
10 x 20
10 x 30
10 x 30
Rear Delt Raises
20 x 5lb
15 x 10lb
15 x 10lb
15 x 10lb
20 x 5lb