T Nation

Supersayian1997's Training Log


#1

Name : supersayian1997
Age : 16yrs
Sex : Male
Height : 5'6"
Weight : 100lb
Body Fat Percentage : 10%

Measurements :

Neck : 11"
Shoulder : 15"
Chest : 30"
Waist : 24"
Hips : 30"
Thighs : 16.5"
Calves : 11"
Ankle : 7.3"
Arms : 11"
Forearms : 9"
Wrists : 5.5"

Strength Standard :

Squat 14RM : 25kg
Bench Press 14RM : 20kg
Deadlift 14RM : 30kg
Bent Over Row 14RM : 20kg
Overhead Press 14RM : 13kg
Pull Down 14RM : 20kg


#2

Linear Progression Training Routine

Workout 1

Squat
Bench Press
Barbell Row
Overhead Tricep Extension
Standing Calf Raise

Workout 2

Deadlift
Overhead Press
Pull Up
Hanging Leg Raise
Barbell Curl

Alternate Workout 1 and 2 on three alternate days of a weak

Repetations and Sets

3 / 1 x 1-12

Progression

Begin with 12 reps per set and add 5kg to the Squat , 4kg to the Bench Press and 6kg to the Deadlift each workout untill stalling then reduce the weight by 10% and proceed with 11 reps per set . Continue in this manner untill stalling in 1 rep per set .

Warm Up

60% Working Weight x Reps in Workset
70% Working Weight x 3 / 4 Reps in Workset ( For weights greater than 100kg )
80% Working Weight x 1 / 2 Reps in Workset
90% Working Weight x 1 / 4 Reps in Workset ( For weights greater than 100kg )
Worksets


#3

Day 1 12.08.2013

Workout 1

Squat

15kg 1 x 12
20kg 1 x 6
25kg 3 x 12

Bench Press

12kg 1 x 12
16kg 1 x 6
20kg 3 x 12

Bent Over Row

12kg 1 x 12
16kg 1 x 6
20kg 3 x 12

Overhead Tricep Extension

10kg 1 x 12

Standing Calf Raise

25kg 1 x 12


#4

Day 2 14.08.2013

Workout 2

Deadlift

18kg 1 x 12
24kg 1 x 6
30kg 3 x 12

Overhead Press

8kg 1 x 12
10kg 1 x 6
13kg 3 x 12

Pull Down

12kg 1 x 12
16kg 1 x 6
20kg 3 x 12

Hanging Leg Raise

BW 1 x 2

Barbell Curl

10kg 1 x 12


#5

Day 3 16.08.2013

Workout 1

Squat

18kg 1 x 12
24kg 1 x 6
30kg 3 x 12

Bench Press

14kg 1 x 12
19kg 1 x 6
24kg 3 x 12

Bent Over Row

14kg 1 x 12
19kg 1 x 6
24kg 3 x 12

Overhead Tricep Extension

12kg 1 x 12

Standing Calf Raise

30kg 1 x 12


#6

Day 4 19.08.2013

Workout 2

Deadlift

22kg 1 x 12
29kg 1 x 6
36kg 3 x 12

Overhead Press

10kg 1 x 12
13kg 1 x 6
16kg 3 x 12

Pull Down

14kg 1 x 12
19kg 1 x 6
24kg 3 x 12

Hanging Leg Raise

BW 1 x 3

Barbell Curl

12kg 1 x 12


#7

Day 5 21.08.2013

Workout 1

Squat

21kg 1 x 12
28kg 1 x 6
35kg 3 x 12

Bench Press

17kg 1 x 12
22kg 1 x 6
28kg 3 x 12

Bent Over Row

17kg 1 x 12
22kg 1 x 6
28kg 3 x 12

Overhead Tricep Extension

14kg 1 x 12

Standing Calf Raise

35kg 1 x 12


#8

Day 6 23.08.2013

Workout 2

Deadlift

25kg 1 x 12
34kg 1 x 6
42kg 3 x 12

Overhead Press

11kg 1 x 12
15kg 1 x 6
19kg 3 x 12

Pull Down

17kg 1 x 12
22kg 1 x 6
28kg 3 x 12

Hanging Leg Raise

BW 1 x 4

Barbell Curl

14kg 1 x 12


#9

Day 7 26.08.2013

Workout 1

Squat

24kg 1 x 12
32kg 1 x 6
40kg 3 x 12

Bench Press

19kg 1 x 12
26kg 1 x 6
32kg 3 x 12

Bent Over Row

19kg 1 x 12
26kg 1 x 6
32kg 3 x 12

Overhead Tricep Extension

16kg 1 x 12

Standing Calf Raise

40kg 1 x 12


#10

Day 8 28.08.2013

Workout 2

Deadlift

29kg 1 x 12
38kg 1 x 6
48kg 3 x 12

Overhead Press

13kg 1 x 12
17kg 1 x 6
21kg 3 x 12

Pull Down

19kg 1 x 12
26kg 1 x 6
32kg 3 x 12

Hanging Leg Raise

BW 1 x 5

Barbell Curl

16kg 1 x 12