T Nation

Sprinters Path to Getting Big

I’m not even sure where to start because i really didnt see myself tracking my lifting but i could use some advice so here goes.


Age: 18
Sex: Male
Height: 5’ 8"
Weight: 145lbs
Body fat: 11.5%(ish)
Dumbbell bench max:70lbs per hand, dont feel comfortable benching with a bar so i have no idea what i can lift)
Squat max: 220lbs x 10
Deadlift Max: 220lbs x 10

So i’ve been working out for just over a year and have seen pretty good results. I began immediatly trying to bulk and went about it in a totally wrong way and only put on about 5lbs but recently i’ve been told that i should be doing a cutting and bulking season and so ive been cutting for about 10 weeks. I’m wondering if i should begin bulking soon because to be honest im getting kind of bored. But anyway…

Todays Workout:

2 Warm up sets
220lbs x 10 (3 sets)

Leg Press:
360 x 10 (3 sets)

Calf Raises:
195 x 10 (3 sets)

1 Warmup set
220 x 10 (3 sets)

Lat pull down:
150 x 10 (3 sets)

Seated Row Machine
65 per hand x 10 (3 sets)

Had a short session today but felt really good, first time i’ve done squats twice in a week and it feels good, i want to start squatting at least two or three times a week.

Squats- 220lbs x 10 (3 sets)

Close Grip Chinups- body weight(145) x 10 (3 sets)

Tricep Pulldowns- Superset 40lbs x 10, 20 lbs x 10 rest (3 sets)

Overhead Tricep Extensions- Superset 50lbs x 10, 40lbs x 10 rest (3 sets)

Bicep Curls- Super set 40lbs x 10, 25lbs x 10 rest (3 sets)

Super 7’s - 55lbs