Iceland93's Workout Journal

[Iceland93]

http://www.romanica.it/images/iceland.gif http://doubleyourgains.com/wp-content/uploads/2008/09/heavy-deadlift.jpg

Welcome,

I've decided to start a journal to track my workout and keep me motivated. I'm 15 years old boy from Iceland so my English isn't the best. I'm now up to clean bulk, getting big and strong but limit all fat intake. I started to lift weight seriously in the beginning of the year and I really like it. My stats aren't the best but I'm working on them and hope to have some reasonable stats by the end of the year.

Current stats:


Bench Press: 52,5 kg x 5 (115 lbs x 5)
Deadlift: 105 kg x 5 (231 lbs x 5)
Squat: 102,5 kg x 6 (226 lbs x 6)

Goals by the end of the year:

Bench Press: 75 kg x 5 (165 lbs x 5)
Deadlift: 150 kg x 5 (331 lbs x 5)
Squat: 140 kg x 5 (309 lbs x 5)

Program:

MAX-OT

1. Each workout should last approximately 30 to 40 minutes.
2. Train only 1 or 2 muscle groups per workout/day.
3. Do 6 to 9 total heavy sets per muscle group.
4. Do 4 to 6 reps per set.
5. Rest 2 to 3 minutes between sets. (STR)
6. Train each muscle group once every 5 to 7 days. (ITR)
7. Take a 1 week break from training every 8 to 10 weeks.

Monday: Cardio
Tuesday: Arms
Wedensday: Cardio
Thursday: Back
Friday: Chest
Saturday: Legs
Sunday: Shoulders

Diet:

My diet consists of high protein intake, I'm endo or something like that so I need to limit my carbs intake. I eat about 2500 calories per day, up to 260 g protein and about 200 g carbs. I also take Whey Protein on workout days.

[Iceland93]

http://www.bigredshark.com/new/legs02.jpg

MAX-OT | Legs

Squat: 102,5 kg x 5 (226 lbs x 5) / 102,5 kg x 5 (226 lbs x 5) / 102,5 kg x 6 (226 lbs x 6)

Leg Press: 170 kg x 6 (375 lbs x 6) / 180 kg x 5 (397 lbs x 5) / 180 kg x 6 (397 bls x 6)

Leg Curl: 45 kg x 6 (99 lbs x 6) / 45 kg x 5 (99 lbs x 5)

Workout time: 38 minutes

[Iceland93]

http://www.yorkza.com/imagehost/iw/w4037.gif

MAX-OT | Shoulders

Standing Military Press: 37,5 kg x 5 (83 lbs x 5) / 37,5 kg x 4 (83 lbs x 4) / 37,5 kg x 4 (83 lbs x 4)

Seated Dumbbell Press: 16 kg x 5 (35 lbs x 5) / 16 kg x 5 (35 lbs x 5) / 16 kg x 5 (35 lbs x 5)

Side Lateral Raise: 10 kg x 6 (22 lbs x 6) / 10 kg x 6 (22 lbs x 6) / 12 kg x 5 (26 lbs x 5)

Barbell Shrug: 90 kg x 7 (198 lbs x 7) / 90 kg x 5 (198 lbs x 5) / 90 kg x 5 (198 lbs x 5)

Workout time: 40 minutes

[Iceland93]

http://4.bp.blogspot.com/_Yv6EmBE71sA/SPGq0IlcGXI/AAAAAAAAAn8/TR1vJgFMLdQ/s320/arnold+huge+arms.jpg

MAX-OT | Arms

Close-Grip Bench Press: 48 kg x 5 (106 lbs x 5) / 48 kg x 4 (106 lbs x 4) / 48 kg x 4 (106 lbs x 4)

Lying Triceps Press: 27 kg x 6 (60 lbs x 6) / 27 kg x 6 (60 lbs x 6)

Triceps Pushdown: 32 kg x 6 (71 lbs x 6) / 32 kg x 6 (71 lbs x 6)

EZ-Bar Curl: 29,5 kg x 5 (66 lbs x 5) / 29,5 kg x 5 (66 lbs x 5) / 29,5 kg x 5 (66 lbs x 5)

Preacher Curl: 27 kg x 4 (60 lbs x 4) / 27 kg x 4 (60 lbs x 4)

Alternate Hammer Curl: 14 kg x 6 (31 lbs x 6) / 16 kg x 4 (35 lbs x 4)

Workout Time: 44 minutes