Hey I’m pretty much doing this for myself as it’s a really easy and convenient place to keep my log as well as get criticism. So basically my plans are June - Strength training, July - massive bulk, then August POSSIBLY cut for 2 weeks before i start college, we’ll see how I feel.
I am trying to incorporate but change the 40 day workout plan article that was posted a week or so ago, but a lil more intense.
5’8
135 lbs
Lifting 1 year (17 years old)
Was 5’8 110 when I started
8% body fat
Workout 1 6/3/09
Warm-up:
5 minutes of stair master
1x20 Squats with just the bar
2x5 Squats with 150
2x5 Bench Press with 135
2x5 Dead lift with 150
2x5 Weighted Pullups - 25s
50x Clean and Press
2x5 Bicep BB Curl - 60
2x5 Overhead Tricep - 60
10x Decline Sit-ups holding 10 behind my head
Overall it was ok, I definitely needed to up each weight 10-20 pounds, especially squats. I was kind of just testing myself today, I think I’m going to overshoot tomorrow to see where I am at. Overall how do you think this looks so far?
(By the way I’m trying to do this EVERY day no rest days, but of course there will be days I’m too busy so that’s kind of how I’ll work some in.)
Workout 6/4/09
Warm-up:
5 minutes of running
5 minutes of stair master
1x20 squats - 45
2x5 Squats with 155 (need more)
2x5 Bench Press with 135 (good)
2x5 Dead lift with 155 (definitely need a lot more)
2x5 Weighted Pullups - 25s
50x Clean and Press - 40
2x5 Bicep BB Curl - 70 (good)
2x5 Overhead Tricep - 60 (need more)
10x Decline Sit-ups holding 10 behind my head (need more but 20 is too much, don’t really know how)
Diet today:
1 Hard-boiled Egg
Piece of Toast
Fat reduced Cheese
Glass of Milk
1 Scoop Syntha-6 Protein w/ 8 oz skim milk
12 piece tuna/salmon sushi (delicious)
Apple
Going to have:
6 oz of salmon
salad
cup of brown rice
another protein shake
and 3 eggs with toast
So how’s it looking?
Workout 6/5/09
Warm-up:
5 minutes of stair master
1x20 squats - 45
2x5 Squats with 175
2x5 Bench Press with 135
2x5 Dead lift with 195
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 Bicep DB Curl - 35’s
2x5 Tricep kickbacks - 25’s
10x Decline Sit-ups holding 10 behind my head
rest 6/6/09
Workout 6/7/09
Warm-up:
ran to the gym, like 2 miles (got a ride home)
1x15 squats - 45
2x5 Squats with 175
2x5 Bench Press with 125
2x5 Dead lift with 195
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 Bicep DB Curl - 35’s
2x5 Overhead Tricep Ext. - 70
10x Decline Sit-ups holding 10 behind my head
So it seems to be working, I like it. I can definitely see by the end of the month me raising in weight to like 10-20 pounds up in every lift.
Any critiques?
rest 6/8/09
Workout 6/9/09
Warm-up:
run 5 mins
stairs 5 mins
1x15 squats - 45
2x5 Squats with 175 (need more)
2x5 Bench Press with 125 (need more)
2x5 Dead lift with 195 (need more)
2x5 Weighted Pullups - 10s (good)
50x Clean and Press - 40 (good)
2x5 Bicep DB Curl - 35’s (good)
2x5 Overhead Tricep Ext. - 80 (good)
10x Decline Sit-ups holding 10 behind my head (good)
Workout 6/10/09
Warm-up:
stairs 10 mins
1x15 squats - 45
2x5 Squats with 165
2x5 Bench Press with 135
2x5 Dead lift with 185
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 Bicep DB Curl - 35’s
2x5 Overhead Tricep Ext. - 75
10x Decline Sit-ups holding 10 behind my head
3 days at the beach
6/14/09
Warm-up:
stairs 15 mins (tryin to work off that pizza from the beach)
2x5 Squats with 165
2x5 Bench Press with 135
2x5 Dead lift with 185
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 Bicep DB Curl - 35’s
2x5 Overhead Tricep Ext. - 70
10x Decline Sit-ups holding 10 behind my head
6/15/09
Warm-up:
stairs 7.5 mins
fast run 2.5 mins
squats 1x15 - 45
2x5 Squats with 165
2x5 Bench Press with 135
2x5 Dead lift with 185
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 Bicep DB Curl - 35’s
2x5 Overhead Tricep Ext. - 70
10x Decline Sit-ups holding 10 behind my head
Think im gonna bump everything up 5 pounds tomorrow and see how I do.
6/16/09
Went on a 4 hour hike, hit a bear with my car…
6/17/09
Warm-up:
run for 5 mins, legs were pretty tired from yesterday
2x5 Squats with 175 (somehow this felt pretty easy even though my legs were shot)
2x5 Bench Press with 140 felt pretty good, prob go another 5 pounds up
2x5 Dead lift with 195 felt easy
2x5 Weighted Pullups - 10s
50x Clean and Press - 40
2x5 EZ bar curl - 65 felt pretty easy
2x5 Overhead Tricep Ext. standing - 70
10x Decline Sit-ups holding 10 behind my head
again probably bumping up some things 5 pounds. I’m gonna shoot for a PR on bench DL and squats tomorrow all 10 pounds more than today.
Nice log bro. Just curious what kind of template are you using to map out your training?
6/19/09 (Workout 10, half way done)
Warm-up:
stairs for 5 mins
bike for 5 mins
2x5 Squats with 175 could go maybe 5 pounds heavier
2x5 Bench Press with 145 felt ok, needed spot on the very last one
2x5 Dead lift with 195 again felt pretty light
2x5 Weighted Pullups - 10s
2x5 Standing Military Press - (smith machine) 35,35 felt kinda light
50x Clean and Press - 40
2x5 EZ bar curl - 65 felt actually good this time, i tried to do them nice and slow
2x5 Overhead Tricep Ext. standing - 70
10x Decline Sit-ups holding 10 behind my head
I gotta say this program has been working pretty damn well so far, I feel good, and I’m definitely seeing strength progress. Every day these things are slightly easier, and the big 3 lifts areby far going up the fastest.
I’m gonna try and hit 185 squat x 5
150 bench x 5
and a 205 deadlift x 5 on the last day.
Thatd be a 35 gain on squats
A 15 lb. gain on bench
And A massive 65 pound gain on dead lift.
I really feel like if i continue my progress for the next 10 days I can definitely pull it off.
[quote]SouthofHeaven wrote:
Nice log bro. Just curious what kind of template are you using to map out your training?[/quote]
I’m using the 40 day program Strength Training, Bodybuilding & Online Supplement Store - T NATION which he also states can be done for however many days you want until you reach your goals. It’s working great so far and I’m making definite progress. As far as strength goes at least, I’m gonna be bulking starting in July. From then on out I plan on doing 10 pound bulks, with short 1-2 week cuts and rest periods. The program I’m on now was stated that it is good for dieting, like the V-Diet, but I’m currently on a bulk type diet. Mainly because I took his workout and made it twice as extensive.
6/20/09
Today I definitely felt like I wasn’t going to do well. I hit up a party last night and didn’t fall asleep till 3. Woke up at 10. My normal sleep is 8-9 hours so I felt kinda off, with a little hangover on top. I was thinking about using this as a day off but screw that!
Warm-up:
bike for 5 mins
2x5 Squats with 175 I didn’t have a spot so I didnt wanna try to progress. But it was pretty light (My groin was killing me)
2x5 Bench Press with 140 again no spotter so went a tad light
2x5 Dead lift with 205 PERSONAL RECORD BABY I decided to shoot for my mark and I hit it. I almost missed the very last one but I managed to pull it up with some loud noises involved.
2x5 Bent over 1 DB Row - 60/70
2x5 Standing Military Press - (smith machine) 35,35 felt kinda light again, but I was pretty tired today
50x Clean and Press - 40 Was so debating not doing these, but I did em anyways. Wasn’t very explosive but I did them none the less.
2x5 EZ bar curl - 70 felt pretty good, felt lighter than 65. Probably because I did these before triceps, which I usually do first.
2x5 Overhead Tricep Ext. seated - 70
10x Decline Sit-ups holding 10 behind my head
Another 5 minutes of biking afterwards. Trying to burn off the excess from last night, was pretty stupid for me to do that last night. Since it was a pretty drab party too, only like 5 girls with about 10 guys. 4 of the girls had boyfriends.
6/21/09
Warm-up:
bike for 5 mins
2x5 Squats with 185 another PR! Felt easy too, except my groin was ON FIRE
2x5 Bench Press with 140 had a spotter but had some bad technique. guy helped me out I’m going for 150 next time with my new found knowledge
2x5 Dead lift with 205 I missed the VERY last one, but I waited 20 seconds and did it
2x5 Bent over 1 DB Row - 70
2x5 Standing Military Press - (smith machine) 40,40 pretty good
NEW 50x Squat jumps - 45 OH MY GOD my groin was going to explode by the end of this
2x5 EZ bar curl - 70 felt good again, the second set was easier than the firt
2x5 Tricep pull downs - 55 Felt easy wanted to try something new though
Did some planks because the decline sit up thing was gone (60 seconds per position (2 side planks and regular one))
Cool-down:
3 minutes running! OH YEAH IM BEAST
As far as post-workout nutrition, I’ve been taking 30g of protein (22g of syntha-6 from BSN or whatever) it just tastes really good, and 8 grams from milk. I think I’m going to bump that up to 52 by adding another scoop of protein into a glass of water. I just haven’t been getting the bulk I want, so I’m figuring I may as well just add some more calories post-workout
Weighed in just now, pretty sweated out, only real weight inside me as far as food goes is protein shakes. I took a dump this morning, so no back-up. 139. I’m not sure what my conditions were when I weighed in at 135, but it probably had some food etc.
So 135-139 been about 2 weeks now.
I think I’ve added maybe a pound of fat, says my bf % is the same using the scale (the thing is sketchy though so who knows)
It’s more visible than anything else, and mostly the strength has just skyrocketed, I feel great! Which is what I was aiming for
Ok so today was kind of unexpected. I broke all my goals, shattered them actually. I hit a 205 on squat and 225 on DL. I hit 150 on bench, which was hard, so that wasnt really shattered. But basically I think I’m going to finish this up with an INTENSE workout with all my effort tomorrow and be done with this. Move on to a push pull periodization cycle type thing 4 week cycles.