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Supersayians1997's Training Journal


#1

Name : supersayian1997
Sex : Male

Measurements ( 14.09.2013 ) :

Age : 16yrs
Height : 5'6"
Weight : 100lb
Body Fat Percentage : 10%
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 ( 14.09.2013 ) :

Squat 75%1RM : 25kg
Bench Press 75%1RM : 20kg
Deadlift 75%1RM : 30kg
Bent Over Row 75%1RM : 20kg
Overhead Press 75%1RM : 13kg
Pull Down 75%1RM : 20kg


#2

Front Picture ( 14.09.2013 )


#3

Back Picture ( 14.09.2013 )


#4

Linear Progression Training Routine

Workout 1

Squat
Bench Press
Barbell Row

Workout 2

Deadlift
Overhead Press
Pull Up

Alternate Workout 1 and 2 on alternate days

Sets And Repetations

12-1 x 3

Progression

Begin with 12 sets 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 sets . 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


#5

Day 0 14.09.2013 Saturday

Squat

15kg 1 x 10
20kg 1 x 5
25kg 1 x 10

Bench Press

12kg 1 x 10
16kg 1 x 5
20kg 1 x 10

Bent Over Row

12kg 1 x 10
16kg 1 x 5
20kg 1 x 10

Deadlift

18kg 1 x 10
24kg 1 x 5
30kg 1 x 10

Overhead Press

8kg 1 x 10
10kg 1 x 5
13kg 1 x 10

Pull Down

12kg 1 x 10
16kg 1 x 5
20kg 1 x 10