"Living Up To His Pops": Troy's Training Log!

[Troy93]

Background:


I started lifting seriously, including diet and consistency, around my last birthday, March 2008. The previous 6 months, i only worked my upper body with my ghetto home gym. Being the typical teen, all i wanted was a jacked upper, and to eat whatever i pleased. after finding this website, the rest is history.

______________________________________________

This is a BEFORE pic of me, January 08 (125lbs):
(poor diet)(only worked upper body)

http://i39.tinypic.com/op8c2q.jpg


October 08 (148lbs):
(Id say the peak of my first bulk)

http://i43.tinypic.com/2useh4n.jpg

http://i40.tinypic.com/1e2dqx.jpg


These are my most RECENT photos, 1/22/09 at (152lbs):
(after my bulk through October, i had a small cut, and started working abs 3x a week; im doing a much bigger cut this march; still bulking till then.)

http://i41.tinypic.com/egesux.jpg

http://i44.tinypic.com/2yngz9h.jpg

http://i41.tinypic.com/eq5w75.jpg



..................

[Troy93]

---My Routine: 4 Day Split---


Monday- Chest/Biceps/Abs

Tuesday- OFF/Cardio

Wednesday- Legs/Abs

Thursday- Shoulders/Triceps

Friday- Back/Traps/forearms/Abs

Saturday- OFF/Cardio

Sunday- OFF/Cardio

----------------------------------------------------------------------------------------------------------


---Current Stack---

-Green MAG
-ON's 100% Whey
-ON's Opti-men
-Fish oil tabs
-Plain Flax oil


GOALS:

"Long term"
My ultimate goal would be to compete in my later teen years in natural competitions.




Comment/Criticize/Subscribe



Troy-

[Troy93]

Chest/Biceps/Abs/Forearms



Incline BB bench
-115x14 (warm up)
-135x13
-145x9
-155x8 (+1 small spot)
-135x7
DB flat bench
-55x14
-65x12 (all 60's lbs were being used)
-70x8
-75x5
~drop set
-50x5
Incline flies
-35x14
-40x12
-45x8
x-overs (used three diff settings)
-35x12 (decline)
-40x10 (center)
-35x13 (incline)

BB curls
-50x15
-60x13
-70x11
-80x6 (+1 cheat)
~drop set
50x6 (slowwww on negatives)
EZ bar preacher
-55x10
-55x7
-55x7
~drop set
-35x8 (sloww on negatives)
incline seated DB curl
-25x8
-30x6
-20x10

ABS= x3 weighted crunched till failure super setted with side bends; then three sets of cable crunches

Forearms= x3 sets of wrist curls super setted with reverse wrist curls; then an endurance grip of 100lbs grip hold for as long as possible x2.



Notes:
great workout; just spent to much time in the gym (1:45min)

[Troy93]

Legs/Abs

Squats
-185x13
-225x12
-245x8
-255x6
leg press (low rest between sets today)
-290x14
-380x13
-470x12
-560x7
leg extensions
-140x13
-140x11
-140x11
-140x11

seated leg curl
-120x13
-120x11
-120x9
laying leg curl
-100x14
-100x12
-100x9

standing calf raises (full, slow ROM)
-215x13
-215x13
-215x10
seated calf raises
-135x12
-135x11
-135x9

ABS= x3 weighted crunched till failure super setted with side bends; then 4 sets of this downward crunch machine till failure.


Notes:

GREAT leg workout

[Troy93]

Shoulders/Triceps/Abs

BB press
-95x15
-115x11
-125x8
-135x6 (+ 1 spot)
~drop set
-95x10
front raises (slow strict form)
-25x13
-25x12
-25x11
-25x10
~super setted~
seated side raises (slow strict form)
-17.5x13 (yes we have 17.5 lb DB's)
-17.5x12
-17.5x10
-17.5x9
rev. pec dec (very slow/strict)
-90x14
-90x13
-90x10
-90x9

skull crushers
-60x13 (great form)
-70x6
-60x11
~super setted~
cable push downs (rope)
-95x12
-95x10
-95x9
over-head DB extensions
-50x14
-55x12
-60x11
2 seated dips (weight on my lap)
-75x14
-75x12
-75x9

ABS= x3 weighted crunched till failure super setted with side bends; then 3 sets of weighted leg raises super setted with random ab machines



Notes:
AMAZING shoulder workout; my form was flawless, then grabbed me some taco bell right next door.

[Troy93]

Back/Traps/Forearms

(sorry for late entry)





Today i woke up pretty sick; was feelin dizzy and ****.
went to the gym, and had the worst workout EVAR, not even worth posting.

only after two very light sets of dead lifts, made me light headed for the rest of the night.










Notes:
0/10

hopefully better in a few days

[Troy93]

New Routine - Adjusting to Golf Schedule

Mon- cardio/Abs (if time)

Tues- Off

Wed- Chest/Biceps/Forearms/Abs

Thurs- Cardio (if time)

Fri- Quads/Hams/Calf's/abs

Sat- Shoulders/Triceps

Sun- Back/Traps/Forearms (light forearms)

[Troy93]

Chest/Biceps/Abs/Forearms


(sorry for late entry; tied up with school)

Incline BB bench
-115x12 (warm up)
-135x12
-145x10
-155x10 (+1 spot)
-165x3 (...lol)
~drop set
-135x3
DB flat bench
-55x12
-60x12
-65x10
-70x7
-75x6 (+1 spot)
~drop set
-50x7
Incline flies
-35x12
-40x10
-45x8
x-overs (used three diff settings)
-35x12 (decline)
-35x12 (center)
-35x12 (incline)

BB curls
-60x12
-70x11
-80x6
~drop set
50x6
DB preacher
-20x11
-25x9
-25x8
incline seated DB curl
-20x11
-20x10
-25x7

Forearms= x3 sets of wrist curls super setted with reverse wrist curls; then an endurance grip of 100lbs grip hold for as long as possible x2.

ABS= x3 weighted decline sit ups, super setted with stomach vacuums; then three sets of weighted leg raises super setted with side bends --- rep scheme is 10-15





Notes:
Amazing Workout, recovered well from a nasty cold.

[Troy93]

Legs/abs


(late entry)

Squats
-185x10 (warm up)
-205x12
-225x12
-245x9
-265x6 (+1 spot)
leg press
-270x13
-360x12
-450x12
-540x11
-590x9
leg extensions
-140x12
-160x11
-160x10
-160x10
~super setted~
leg curl
-110x12
-110x10
-110x10
seated leg curl
-120x12
-135x10
-135x10

standing calf raises (full, slow ROM)
-215x14
-215x12
-215x12
seated calf raises
-135x12
-135x11
-135x10
-135x10
-135x8


Abs= no abs today. tried a sample of NO explode and felt like utter **** the whole workout. decided to leave early, and save abs for tomaro.



Notes: NO explode really made me sick. in between sets, i felt like i needed to throw up, but during sets i was okay.
6/10, even though i hit a new PR.

[Troy93]

Shoulders/Triceps/Abs


(late entry)

BB press
-95x12 (warm up)
-115x12
-125x9
-135x6 (PR)
~drop set
-95x10
front raises (strict form)
-25x12
-30x9 (PR)
-30x8 (PR)
-25x10
~super setted~
seated side raises (strict form)
-17.5x12
-20x9
-20x8
-17.5x10
. pec dec (very slow/strict)
-90x12
-90x11
-90x10
-90x8

skull crushers
-60x12
-70x7
-60x10
~super setted~
cable push downs (rope)
-95x12
-95x11
-95x10
over-head DB extensions
-50x12
-55x11
-60x9
2 seated dips (weight on my lap)(form perfected)
-75x12
-80x12
-85x12
~drop set
-BWx10


ABS= x3 weighted decline sit ups, giant setted with stomach vacuums and decline oblique twists; then three sets of weighted leg raises super setted with side bends --- rep scheme is 10-15



Notes:Crazy workout, def. a 10/10. also stoked about 135x6 on BB press; been waiting awhile to reach that PR

[Troy93]

Back/Traps/Forearms


wide grip pull ups
-BWx12
-BWx10
-BWx10
BB rows
-155x12
-165x12
-175x10
-185x6
~drop set
-135x10
lat pull down (no cheap swinging/very strict)
-120x12
-130x10
-140x8
-150x8 (okay, last rep was a swing)
~giant set with...
cable rows
-100x12
-110x11
-120x9
-110x10
~and giant set with...
Straight-Arm Pull down
-30x12
-30x12
-30x12
-30x12
deadlifts (slight wrist pain toward end)
-225x8
-275x6
-295x4 (grip started slippin')
-315x2 (grip majorly failed/ could have done 3 more)

DB shrugs
-90x12
-95x9
-90x10
smith machine shrugs
-225x12
-225x10
-225x9

Forearms= x3 sets of wrist curls super setted with reverse wrist curls.




Notes: Okay workout, 7.5/10
def need to get my grip stronger; deads are suffering

[Troy93]

Progress pic (Leg Shot)


http://i40.tinypic.com/2dr50eu.jpg

*happy with my progress. legs used to be really behind everything else*

[SouthSH138]

subbed.
legs are comin in real nice bro (no homo).
you still workout at home or you get a membership to a gym?
i never worked out legs either, still hard to cuzz i dont have a squat rack at my house :/ but try to make do with what ive got

[Troy93]

subbed.
legs are comin in real nice bro (no homo).
you still workout at home or you get a membership to a gym?
i never worked out legs either, still hard to cuzz i dont have a squat rack at my house :/ but try to make do with what ive got


Thanks alot!

i got my gym membership around April.

lol, ya i had the equipment, i just really hated doing legs.


EDIT: how long have you been bulking brah?
lookin huge BTW

[vincelombard]

pretty solid bench numbers and phyisique bro.

your wide/stocky like me.

you should put on alot of strength well

[Troy93]

pretty solid bench numbers and phyisique bro.

your wide/stocky like me.

you should put on alot of strength well

thanks! , im hoping to grow at least 2 more inches.
but being short has its advantages.

my strength gains have been pretty solid, but lately ive been plateauing, so im trying to switch things up and add more cals.

[SouthSH138]

Thanks alot!

i got my gym membership around April.

lol, ya i had the equipment, i just really hated doing legs.


EDIT: how long have you been bulking brah?
lookin huge BTW

thanks, pretty unhappy with tha bf gains though, all good its my first bulk...
but i started at around 142-145lbs in like august?
id say its been a good 6 months
whend you start?

[Troy93]

thanks, pretty unhappy with tha bf gains though, all good its my first bulk...
but i started at around 142-145lbs in like august?
id say its been a good 6 months
whend you start?

thats good progress anyways,
ehm, ive done a really slow bulk up from September i think.
i have to cut this march because my religion dose fasting for 19 days, so that'l be my cut i guess.

[Troy93]

Chest/Biceps/Abs/Forearms

Incline BB bench
-115x12 (warm up)
-135x12
-145x11
-155x9
-165x7 (very poor spotter, helped me out way to much, FTL)
~drop set
-135x5
DB flat bench
-60x12
-65x10
-70x7
-75x5
~drop set
-55x5
Incline flies
-35x12
-40x10.5
-45x9
x-overs (decline)
-35x12
-35x10
-35x9

BB curls
-60x12
-70x11
-80x6
~drop set
50x6
EZ bar preacher
-50x11
-55x8
-55x8
incline seated DB curl
-20x11
-25x8
-20x9

Forearms= x3 sets of wrist curls super setted with endurance grip of 100lbs holds for as long as possible.

ABS= x3 weighted decline sit ups, giant setted with stomach vacuums and decline oblique twists; then 3 sets of weighted leg raises super setted with side bends --- rep scheme = 10-15





Notes:
disappointing workout. plateaued with last workout, no PR's and very small rep increases. last night only slept for 5/half hours, so ill blame it on that. 7/10

also looking into White Blood from Controlled Labs. gonna give it a go once my mom lets it happen. BLOOD, not FLOOD

[SouthSH138]

thats good progress anyways,
ehm, ive done a really slow bulk up from September i think.
i have to cut this march because my religion dose fasting for 19 days, so that'l be my cut i guess.

o cool, yea i fasted back in october for a month cuzz of my religion...surprisingly didnt lose much weight...
what kinda fast is it?
like no food at all? or you can have water n stuff

[Troy93]

o cool, yea i fasted back in october for a month cuzz of my religion...surprisingly didnt lose much weight...
what kinda fast is it?
like no food at all? or you can have water n stuff

that def. good to hear.

we wont eat/drink when the sun is up, but im doing high school golf, and it would be hard to make it back on time before sunset; so im ending my fast at 2-3 in the afternoon/ but starting be4 sunrise.

if you dont mind me askin,..
did you change your routine up while you fasted?
and was your metabolism really slow after your finished?
anything else i should know that helped you out?

thnks

[SouthSH138]

that def. good to hear.

we wont eat/drink when the sun is up, but im doing high school golf, and it would be hard to make it back on time before sunset; so im ending my fast at 2-3 in the afternoon/ but starting be4 sunrise.

if you dont mind me askin,..
did you change your routine up while you fasted?
and was your metabolism really slow after your finished?
anything else i should know that helped you out?

thnks

you know as far as diet, it was really weird that i didnt lose much muscle or fat...i would be so hungry after the whole day that when the sun went down i would chug a couple glasses of water and the have a little fruit and id be stuffed, probably cuzz i ate so fast all of a sudden...so i didnt have a proper diet at all...
as far as training, i was scared of losing muscle so all i did was light training, a little higher volume and went pretty light on the weight...i guess i was just trying to "maintain" what i had...

[Troy93]

you know as far as diet, it was really weird that i didnt lose much muscle or fat...i would be so hungry after the whole day that when the sun went down i would chug a couple glasses of water and the have a little fruit and id be stuffed, probably cuzz i ate so fast all of a sudden...so i didnt have a proper diet at all...
as far as training, i was scared of losing muscle so all i did was light training, a little higher volume and went pretty light on the weight...i guess i was just trying to "maintain" what i had...

alright, i guess maintenance would be the safest thing to do.
thanks alot bro

[Troy93]

Legs/abs


Squats
-185x12 (warm up)
-205x12
-225x12
-245x9
-265x7 (PR)
leg press
-360x12
-450x12
-540x10
-600x7
leg extensions
-160x11
-160x11
-160x10
-160x9
~super setted~
leg curl
-110x12
-110x12
-110x10
-110x10
seated leg curl
-135x8
-135x8
-135x8
~supers setted~
standing calf raises
-235x12
-235x12
-235x11
seated calf raises
-135x12
-135x11
-135x11
(through in some light lunges)
BB lunges
-70x24 steps
-70x22 steps

Abs= no abs today. did something to my lower back when doing leg press. abs movmts use alot of lower back, so forget it.


Notes: Great leg day. only wish i was more careful on the leg presses
ya i hit a squat PR.
9/10

[Troy93]

Progress pic (Tri Shot)


http://i40.tinypic.com/2qlqzpj.jpg


*First Tri pic ever, no kvk lighting here

[SouthSH138]

np brah.
n nice tri, lookin pretty huge

[Troy93]

Sorry, Ive been really delayed this whole month

i stopped writing in my personal journal i take to the gym because of the 19 days fast my religion does every year. the fast ended March 22nd so i have already started up my normal routine. i have also been playing a lot of golf becasue its golf season in school. i should be posting more info about what happened during the fast; possibly a before and after pic as well. i can tell you now that fasting did not effect me nearly as much as i thought i would.

thanks for reading.