"strength is the product of struggle"

[TheSoldier]

some brief info about me

- 14 yrs old/5'9 165 lbs/12 % bf
- lifted for a year, been serious for about 5 months
- ran rippetoes and madcows
- currently doing my own program
- sprinter + basketball player

some general goals

- maintain weight, cut some bf, and get leaner (hit about 9 - 10 % Bf)
- get a lot stronger and increase flexibility
- cut down on my 100 + 200 times and condition better
- run under a 6 minute mile, and 30 + vertical

diet wise

- doing maintenance and cutting slowly at the moment
- pretty much atleast 1 g protein/ lb bw
- as little carbs as possible, higher fat

[TheSoldier]

last days workout

special endurance

warm up + dynamic stretching

2 x 400 m @ 100 % w/ 6 - 7 minutes rest between

5 cooldown laps

bench

ramped up to 145 x 3 x 5

- pretty easy

deadlifts

ramped to 275 x 3, 285 x 3, then 300 x 3

- not too bad, working on form mainly

pull ups

bw x 3, + 10 x 5, + 20 x 5, + 30 x 4

- back was fried after deadlifts

did some static stretching after, lifting was pretty good but i had just gotten back from a camping thing and was canoeing the whole day so my back and upperbody wasnt 100 %, all in all it was pretty good, didnt get too much sleep the day before, and i am down with a cold.

[TheSoldier]

Played 1.5 hours of basketball today

static stretching + some mobility stuff, cold is getting better

[batmanman]

in for 5/3/1?

[TheSoldier]

in for 5/3/1?

i iz not doing the 5/3/1, too much burn out, probably gonna just follow my own program and progress slow and steadily while not gaining weight

[Teench]

Another log? lol. Subbed.

[batmanman]

i iz not doing the 5/3/1, too much burn out, probably gonna just follow my own program and progress slow and steadily while not gaining weight

how did you get burned out on 5/3/1?

[TheSoldier]

Another log? lol. Subbed.

lol, thanks for subbing


how did you get burned out on 5/3/1?

i play a ton of basketball + lifting after track practice and gym class everyday

i might try it for my pressing movements but deffin not my lower body and back stuff

[JY_21]

you bastard. always making new journals!!!
Im in bro!

[TheSoldier]

you bastard. always making new journals!!!
Im in bro!

lol thanks

gonna keep this one for a longer time though :D

[TheSoldier]

9/27/09

2.5 miles jogged + some static stretching

- left knee is bugging me a bit, ****


9/28/09

Lifting at 7 A.M in the morning

Squats

warmups

255 x 5 ( + 2 rep PR)
260 x 1
225 x 5

- finally a squat PR, the 260 was supposed to be for 3 but after one rep I was just too tired, so early in the morning too, didnt feel awake

OHP

warmups

95 x 3
95 x 3
95 x 3

Pull ups

BW x 3
+ 30 lbs x 5
+ 30 lbs x 5
+ 30 lbs x 4

- pretty good, glad I got the 2 sets of 5, felt good so i did the last set

GHR x 3 sets

- didnt count reps

[TheSoldier]

9/29/09

dynamic warm up

3 x 200 m @ 100 % w/ 80 % rest between

2 x 60 m @ 100 %

- nice session, starting to get faster, and cardio is better too :D

9/30/09

Lifting again at 7:00 A.M.

CGBP

warmups
145 x 3
145 x 3
145 x 3

- yes some more PRs, it was pretty easy too

DB Rows

warm ups
65 x 8
65 x 8
65 x 8

-more PR's :D

Then I just did some squats/chin ups/leg raises/ band pull aparts/ calf raises as a circuit.

Did 1000 skips jump roping for some cardio.

[JY_21]

nice job on the PRs man
keep it up

[TheSoldier]

nice job on the PRs man
keep it up

thanks man

Oct 1/09

1st day of october, sht its getting so cold in toronto

so didnt do much today, had some fitness testing, ran to 65 beeps for the pacer test

hit a 30 inch vertical jump as well after the pacer test, (stretched my hip flexors so yeah lol), and i ran a 5.4 cone drill, but i slipped halfway through

just gonna chill and do some more hmwk today and lifting + track again tmrw

[Mickles]

you're a strong ****ing 14 year old

[TheSoldier]

you're a strong ****ing 14 year old

loool, i been doing my track workouts and **** b4, my lifts would all be up 10 - 20 lbs if i werent

thanks tho :D

[TheSoldier]

10/02/09

Track Stuff

Dynamic stretching + walked 2 laps

1 x 300 m @ 80 % - 57
1 x 300 m @ 95 % - 51 seconds
1 x 300 m @ 100 % - 50

bout 5 minutes rest per 300 m

1 x 130 m @ 95 % - 18.3

2 x 10 m push up starts, freaking fatigued at this point

2 lap walk cooldown

LIFTING 10 minutes after track

Bench

warm ups

170 x 2- supposed to be 3, just missed it, guess its a PR
150 x 3
150 x 3

Deadlifts

warm ups

315 x 3
295 x 3

- pretty easy, but legs were freaking sore as hell at this points, dls are still progressing which is a good sign

Pull ups

+ 10 lbs x 10
+ 10 lbs x 8
+ 10 lbs x 5

- surprised my back is still strong enough to do this after dem deadlifts lol

Core work: 40 total reps + some calves

[XanderMander]

I've been gone for 3 months and everything seems to be consistently going up. Simplicity is key and I think you understand that really well.

[BigNF]

nice quote in the title

[TheSoldier]

I've been gone for 3 months and everything seems to be consistently going up. Simplicity is key and I think you understand that really well.

still not too happy with my lifts tho, hopefully i can get my 1k total next year


nice quote in the title

thank you kind shur

[xKyle10]

good lifts man, subbed

[TheSoldier]

good lifts man, subbed

thanks man

10/03/09

- played an hour and a half of straight basketball, no water breaks, was sweating and breathing like a mofo, cardio at its best, went to bed right afterwards and slept 14 hours without waking up

10/04/09

- some less intense basketball today for about an hour again, jsut doing some more cardio, really helps you sleep, also gonna do some static stretching and squatting and lifting tmrw again

[TheSoldier]

10/05/09

Lifting

Squats

warm ups

265 x 3 - big PR
265 x 2
240 x 5

Press

warm ups

100 x 3
100 x 3
100 x 3

moar PRs :D

Pull ups

+ 15 lbs x 5
+ 25 lbs x 5
+ 35 lbs x 4
+ 25 lbs x 5

Big Circuit

stiff leg deads -> calf raises -> band pull aparts

135 x 8 , 15 reps, 10 reps x 3 sets * less than 10 seconds of rest between exercises*

- Gym class afterwards, ran a bit and then played touch football for 40 minutes.

[JY_21]

you workout during school? Free period or is it during gym class?

strong squatting man

press=military press? standing or sitting?

[TheSoldier]

you workout during school? Free period or is it during gym class?

strong squatting man

press=military press? standing or sitting?


- nah i dont workout at school, i do it before, then i have gym class

thanks, i want 3 plates tho....

yeah press is military press, standing touch chest

[TheSoldier]

10/06/09

Dynamic Warm up (walking, knee lifts, butt kicks.....)

2 x 200 m @ 95 % with walkback recovery

4 x 20 m accelertaion work

2 x 60 m

- felt so crappy today, gonna do some static stretching later

[Beansprout]

Hey man nice squat 265, thats like my deadlift lol. Anyways have you stopped doing olympic stuff?

[youngster13]

Hey man im back and subbed, it took me forever to find this :D

[TheSoldier]

Hey man nice squat 265, thats like my deadlift lol. Anyways have you stopped doing olympic stuff?

the ymca wont let me do em, like they were dead serious about it, cause i started dropping the weights since it hurt my back to put it down lightly

and yeah it was making a shtload of noise, you prolly could hear it outside the building


Hey man im back and subbed, it took me forever to find this :D

thanks man, just a new journal for school and sht

[TheSoldier]

10/07/09

Incline Benching

warmups

115 x 5
125 x 5
125 x 5

- pretty easy stuff, just some light pressing

DB rows

45 x 5 x 5
55 x 5 x 5
65 x 10 x 10
65 x 10 x 10
70 x 5 x 5
75 x 5 x 5

- i love my back work :)

Hammer Chins
x 5
x 5
x 5
x 5

Bulgarian Squats

50 x 8 x 8
70 x 8 x 8
70 x 8 x 8

Hanging Leg raises
x8
x5
x5
x3

6 - 7 hours later

some jogging

6 - 7 20 yard cone drills, best time for dem was 4.83

about 10, 10 yd dashes, best was 1.65

both were handtimed, and it was in gym class on a slippery ass floor, also my legs and core was fried from lifting so lolz

[Beansprout]

Wow thats gay the ymca is getting pretty homo recently. I went in the mornings and technically got banned for doing deadlifts it was pretty stupid so i just go afternoon when those staff arnt there lol. Anyways when do you lift at the y now days we should lift together again some time.

[LeantoMean]

Lifts are going up quite dramaticly, strong 14 yo man, keep up the hardwork bro. Have u taken progress pics?

[TheSoldier]

Wow thats gay the ymca is getting pretty homo recently. I went in the mornings and technically got banned for doing deadlifts it was pretty stupid so i just go afternoon when those staff arnt there lol. Anyways when do you lift at the y now days we should lift together again some time.

yeah i know, come on friday at like 5:15 man, and we can lift together again



Lifts are going up quite dramaticly, strong 14 yo man, keep up the hardwork bro. Have u taken progress pics?

dunt care too much about my physique except for my back and legs a bit

may take a couple of pics, im sort of cutting bf % right now so im definitely not gaining mass

[ALpump]

Hey man I'm subbed. I wish I would have been dedicated at 14 like you are. Pretty strong too!! Check out my log too.

[Wolf-Baron]

Subbed

[TheSoldier]

Hey man I'm subbed. I wish I would have been dedicated at 14 like you are. Pretty strong too!! Check out my log too.

thanks and already did


Subbed

thanks man

[TheSoldier]

10/09/09

Dynamic warm ups

2 x 150 m @ 100%
2 x 175 m @ 100%

- the bends are fcking hard to run since I only have access to a 150 m track, was hungry as hell and barely slept last night

2 x 40 m - bounding


Bench

warmups

155 x 3
160 x 3
165 x 3

Deadlifts

warm ups

295 x 3
305 x 3
315 x 3

Pull ups

BW x 10
BW x 9
BW x 8
BW x 7

- back was fried from all the back work this week, gotta take it a little easier lol

[TheSoldier]

10/10/09

played some basketball today, started arguing with the refs and sht, got me kicked out and suspended lol, prolly just gonna go find another team


feels like i have the flu, legs are sore as hell, headache, and all the other symptoms, gonna take tmrw off and hopefully be better by monday

[TheSoldier]

10/12/09

- still a bit sick, went to lift anyways, i lightened the numbers tho

Squats

warm ups

240 x 3 x 3

- easy, coulda went 3 x 5, but i desperately need to recover from this cold

Incline Bench

warm ups

125 x 3 x 5

Pull ups

+ 25 lbs x 3 x 5

[JY_21]

still pulled strong squats man
get better!

[TheSoldier]

still pulled strong squats man
get better!

yeah thanks man


but being sick really sucks :(

[TheSoldier]

10/14/09

- fck my sickness is really getting to me, no more fevers or anything, just a REALLY bad cough and runny nose, i wouldnt mind it THAT much if i could do some physical activity, but becuz of this my cardio scks ass, i get heart attks from trying to climb stairs (not literally), i was doing pretty well and making some good progress and this sht happens, now everything is so unflexible, stiff and weak, fck man, im actually gonna stop doing everything until my sickness is better and just start anew, get flu shots and sht, and NEVER EVER GET FCCKING SICK AGAIN

/rant

anyways to what i did today.....


Push press - 105 x 3, 115 x 3
Box Squats - 135 x 3 x 2
DB Rows - 65 x 5 x 5, 70 x 5 x 5

and then we had gym class and my lungs were burning so that i couldnt function properly


anyways, gonna try to get some quality rest today and tmrw, and hopefully it will be better by friday

[Teench]

The ****? My CP hasn't been updating me about this log. Still strong I see.

[youngster13]

Hey soldier, Remember the chick that i said was a 10? found out after being in high school for a bit that she is more like a 7.5 :/ oh well but hey twoard the end of the year i will have a huge flood of pics of girls that i know :) some possible 10's among us :)

[TheSoldier]

The ****? My CP hasn't been updating me about this log. Still strong I see.

its alright, but im sick ;(


Hey soldier, Remember the chick that i said was a 10? found out after being in high school for a bit that she is more like a 7.5 :/ oh well but hey twoard the end of the year i will have a huge flood of pics of girls that i know :) some possible 10's among us :)

shes prolly actually a 6.5, u just havent seen too many girls before lol

[fitnessnewb]

hey man I am resubbing, very busy atm so will take a close look at your log tomorrow:)

[youngster13]

its alright, but im sick ;(



shes prolly actually a 6.5, u just havent seen too many girls before lol

haha i have seen lots of girls because of my type of friends :D but u dont get the final product, u get a work in progress in middle school but in high school u get the final product. U will see when ur there ;)

[fitnessnewb]

sucks about the illness brah:(. Get better soon! I like the quote in the title a lot btw

[d34dlift]

Subbed.

[TheSoldier]

haha i have seen lots of girls because of my type of friends :D but u dont get the final product, u get a work in progress in middle school but in high school u get the final product. U will see when ur there ;)

lol, my school is from gr 7 - 12, so i already sea


sucks about the illness brah:(. Get better soon! I like the quote in the title a lot btw

im getting better, but time is what it takes, god i miss lifting and training @ 100 % so much..


Subbed.

thanks man, why dunt you update your journal anymore?

[d34dlift]

thanks man, why dunt you update your journal anymore?

I would have to workout pretty late at night usually so I never had time to update the same day and thus it took a while to update 2 or 3 workouts at a time, not to mention I'd oftentimes forget to do it. So yeah a bunch of workouts that I hadn't logged piled up and I didn't feel like keeping it updated anymore as all it did was remind me of how little progress I'd made in the past year.

[fitlover]

In, and subbed :D

[TheSoldier]

I would have to workout pretty late at night usually so I never had time to update the same day and thus it took a while to update 2 or 3 workouts at a time, not to mention I'd oftentimes forget to do it. So yeah a bunch of workouts that I hadn't logged piled up and I didn't feel like keeping it updated anymore as all it did was remind me of how little progress I'd made in the past year.

do you have a homegym? And i looked at your log, your 14, how busy are you?

And im glad you do oly lifting, oly lifting is sick


In, and subbed :D

thanks


Small Update

- so im pretty much better now, havent lifted properly for a week and a half, but im coming back now, and hopefully i will be where i was before very quickly. I am so ****ing hyped to get in the gym tmrw, and pound up squats, i've also come up with some goals to complete before 2010

squat - 225 x 20, hopefully in the school weightroom /3 plates for a single
bench - repping 185, and 205 for a single
deadlift - 4 plates
press - 1 plate for reps not strict, 1 plate for a max strict
pull ups - 1 plate for 5 reps

id like to be at about 170 lbs, i've lost some weight right now cause of the stupid sickness

[BigNF]

kill it tommorow! gl man

[youngster13]

7-12? thats weird man haha 11 year olds with 19 year olds.

[youngster13]

I would have to workout pretty late at night usually so I never had time to update the same day and thus it took a while to update 2 or 3 workouts at a time, not to mention I'd oftentimes forget to do it. So yeah a bunch of workouts that I hadn't logged piled up and I didn't feel like keeping it updated anymore as all it did was remind me of how little progress I'd made in the past year.

Little progress adds up though, i remember that the first few months i was so mad because I wasnt going anywhere in progress that i thought i should. It took me about 4 months before i started noticing a little bit of progress. How long have u been at it?

[d34dlift]

do you have a homegym? And i looked at your log, your 14, how busy are you?

Yeah I do. I don't think things are that busy but by the time I've eaten, finished homework, done some other stuff I need to do for the next day, and lifted it's too late at night for me to bother posting on here.


And im glad you do oly lifting, oly lifting is sick


Yeah...too bad I'm rehabilitating a trigger point and large imbalances in my back at the moment or else I'd be snatching right now :(


Little progress adds up though, i remember that the first few months i was so mad because I wasnt going anywhere in progress that i thought i should. It took me about 4 months before i started noticing a little bit of progress. How long have u been at it?

2 years. First year I made pretty good progress but I had a lot of injuries, sicknesses and such this year and now I'm no stronger than where I was last year.

Sorry for the hijack btw.

[xHoward]

Heavy deads.

[Teench]

Glad to hear you're feeling better man. Strong everything. I think you beat my squat. lol

[TheSoldier]

kill it tommorow! gl man

thanks man


7-12? thats weird man haha 11 year olds with 19 year olds.

well thats how my school is lol


Yeah I do. I don't think things are that busy but by the time I've eaten, finished homework, done some other stuff I need to do for the next day, and lifted it's too late at night for me to bother posting on here.


Yeah...too bad I'm rehabilitating a trigger point and large imbalances in my back at the moment or else I'd be snatching right now :(



2 years. First year I made pretty good progress but I had a lot of injuries, sicknesses and such this year and now I'm no stronger than where I was last year.

Sorry for the hijack btw.

no problem, hope you get better man


Heavy deads.

thanks lol


Glad to hear you're feeling better man. Strong everything. I think you beat my squat. lol

i hope i can squat as much as you lol

[TheSoldier]

so today i fcked around in the weightroom

squatted 225 for a couple reps and it was pretty bad, just left cause i was still a bit sick


i am gonna get on rippetoes and bring back my strength/size, bulk to 175 and hopefully get my strength back asap

gonna start low with numbers, starting it on wednesday

[Str8Rippin]

I wish i used to be able to pop out 2 plate squats when i was younger.. gjdm, even though your sick. Get those numbers uppp

[JY_21]

what about trying 5x5?

[TheSoldier]

I wish i used to be able to pop out 2 plate squats when i was younger.. gjdm, even though your sick. Get those numbers uppp

thanks man, i want moar tho .. :(


what about trying 5x5?

no, rippetoes is faster strength gains, my squat will rise so fast, you'll see during the next week or two

i ran a cycle of 5 x 5 before, it was okay

[fitlover]

Ughhh, I keep seeing everyone's strength going up so much on rippetoes, it almost makes me want to try it.

[TheSoldier]

Ughhh, I keep seeing everyone's strength going up so much on rippetoes, it almost makes me want to try it.

try rippetoes then :)

[TheSoldier]

10/20/09

did some conditioning today

so dynamic warm up consisting of butt kicks, knee raises, etc

then 4 x 200 m @ 85 % tempo w/ 2 minutes rest between each

and then

4 x 10 m / 3 point starts w/ walk back recovery
2 x 30 m starts w/ walk back recovery


5 minute walk home


starting rippetoes tmrw, so pretty hyped !

[batmanman]

Ughhh, I keep seeing everyone's strength going up so much on rippetoes, it almost makes me want to try it.
do it phaggot

10/20/09

did some conditioning today

so dynamic warm up consisting of butt kicks, knee raises, etc

then 4 x 200 m @ 85 % tempo w/ 2 minutes rest between each

and then

4 x 10 m / 3 point starts w/ walk back recovery
2 x 30 m starts w/ walk back recovery


5 minute walk home


starting rippetoes tmrw, so pretty hyped !

weird stuff bray, and I thought u already did rippetoes and madcows?

[TheSoldier]

^ it was just to get my heart beating a little, my cardio is so gased cause of my sickness mayne

and im doing rippetoes to get my strength back

[Str8Rippin]

thats whatsup, in for big gains

[Teench]

In before Soldier destroys my numbers.

[fitnessnewb]

5 * thread guys, vote vote vote!!!! Guy is a beast

[TheSoldier]

thats whatsup, in for big gains

thanks, hopefully my squat will be 300 plus


In before Soldier destroys my numbers.

lol i prolly wont


5 * thread guys, vote vote vote!!!! Guy is a beast

thanks mayne

[TheSoldier]

10/21/09

Squats: 205 x 3 x 5
Strict OHP: 80 x 3 x 5
Deadlifts: 275 x 5
Hypers: + 10 x 2 x 15, + 25 x 10

pretty easy first workout, gonna increase weight next workout, was pretyt tired, but it was my first workout in a while so yeah

[PumpinPaddy]

im very impressed with your numbers for your age

you'll be a beast in no time

[TheSoldier]

im very impressed with your numbers for your age

you'll be a beast in no time

lol my squat numbers from the rippetoe workout were pretty shtty


and its not too much, i will have much higher numbers in a few weeks

[xKyle10]

that sucks that you're sick man. i've been sick for like 2 weeks, it sucks. good luck with rippetoes, i've never tried it but did 5x5 a few times

[fitlover]

Mirin your DL's.

[BigNF]

Nice squats and deadlifts, wish that was light for me!!! Also I didn't realize you were 14 lol, thats very impressive!

[TheSoldier]

that sucks that you're sick man. i've been sick for like 2 weeks, it sucks. good luck with rippetoes, i've never tried it but did 5x5 a few times

yeah im better now, just wanna get strength back


Mirin your DL's.

lol 275 isnt much


Nice squats and deadlifts, wish that was light for me!!! Also I didn't realize you were 14 lol, thats very impressive!

lol my lifts arent that great i wish they were higher

but my lifts are gonna blast cause i was a lot stronger before


thanks guys, will rep y'all

[ice_man89]

subbed man

[fitnessnewb]

damn you outlift me big time man!! Good job and that only for 14! Holy **** I was playing pokemon around that age and gaming with a bag of crisps

[batmanman]

damn you outlift me big time man!! Good job and that only for 14! Holy **** I was playing pokemon around that age and gaming with a bag of crisps

at that age i was playing pokemon in between sets with 95 pounds on the bench press

[Str8Rippin]

at that age i was playing pokemon in between sets with 95 pounds on the bench press

i lol'd. At that age, i was only playing pokemon =/

Nice deadlifts, keep it goin up

[TheSoldier]

subbed man

thanks man


damn you outlift me big time man!! Good job and that only for 14! Holy **** I was playing pokemon around that age and gaming with a bag of crisps

oh lol, my lifts are weak, just be consistent and your numbers will go up


at that age i was playing pokemon in between sets with 95 pounds on the bench press

lol i played pokemon a ton a couple years ago


i lol'd. At that age, i was only playing pokemon =/

Nice deadlifts, keep it goin up

lol thanks guys

10/22/09

played some rugby in gym today, too bad it was just two hand touch, but rugby is still the sht

gonna do some static stretching and sht, and hit up squats and bench tmrw!

[BigNF]

Do you play rugby in a league, if so what position?

[ice_man89]

what rules were you playing league or union?

[TheSoldier]

Do you play rugby in a league, if so what position?

no, it was just for gym class, but it was really fun so yeah


what rules were you playing league or union?

i have no idea lol, im pretty clueless on the rules, i was just running and dodgin and getting to the other end lol

[TheSoldier]

10/23/09

Squats: 215 x 3 x 5
Bench: 135 x 3 x 5
Pull ups @ 167: 12, 8, 4
GHR: 3 x 5

I am getting my strength back, all this felt really easy, i felt i could get 12 reps easy for bench and the bar on squats was extremly easy too.

[Wolf-Baron]

Good job on your workout

are you still sick?

[fitnessnewb]

haha thats good man an easy workout. TIme to go hard again brother!!

Page4: in4massivgains

edit: - How you feeling nowadays?

[JY_21]

nice and simple
gjdm

[TheSoldier]

Good job on your workout

are you still sick?

nah man, im 100 % and thnkas


haha thats good man an easy workout. TIme to go hard again brother!!

Page4: in4massivgains


edit: - How you feeling nowadays?

yes, my strenght is coming back, the 215 felt like a piece of cake

2 plates for reps once again on monday

and im feeling pretty good


nice and simple
gjdm

thanks mayne


- played some basketball today, and had a cheat meal cause it was my sisters birthday, had like a ppack of chips and a bit of cake

[baco_bacon]

10/23/09

Squats: 215 x 3 x 5
Bench: 135 x 3 x 5
Pull ups @ 167: 12, 8, 4
GHR: 3 x 5

I am getting my strength back, all this felt really easy, i felt i could get 12 reps easy for bench and the bar on squats was extremly easy too.

wow angry bench and squats makes me angry :(!!
Haha keep it up!

BTW which comes first, reps or sets? (Example: 215 x 3 x 5)
Thanks broski

[TheSoldier]

^ lol those numbers are low


and sets comes first, so 3 x 5 = 3 sets of 5

[Billster]

k wow, i found your 43549th journal a bit late, but sick pr's, im mirin the bench and military press pr's, coz i havent gotten any of those in a long while

u be benching 225 next summer before 15th birthday?

[BigNF]

Hey man Im curious what're you hoping for your big 3 to be by the new year?

[TheSoldier]

k wow, i found your 43549th journal a bit late, but sick pr's, im mirin the bench and military press pr's, coz i havent gotten any of those in a long while

u be benching 225 next summer before 15th birthday?

hopefully lol, and this is only my 4th journal


Hey man Im curious what're you hoping for your big 3 to be by the new year?

iunno

havent maxed out on deads for a while, but before i was sick it was around 365ish

my squat was at about 285 - 295 and my bench was 180 - 185, we'll see how things go



10/25/09

- lotsa homework today, got it all done though, ate a shtload for the past 3 days, hopefully im recovered better, size is also coming back

ran a 2 km in 9:01 today on a treadmill, lot easier than running outside, gonna do some static stretching, psyched to lift tmrw

[fitnessnewb]

hopefully lol, and this is only my 4th journal



iunno

havent maxed out on deads for a while, but before i was sick it was around 365ish

my squat was at about 285 - 295 and my bench was 180 - 185, we'll see how things go



10/25/09

- lotsa homework today, got it all done though, ate a shtload for the past 3 days, hopefully im recovered better, size is also coming back

ran a 2 km in 9:01 today on a treadmill, lot easier than running outside, gonna do some static stretching, psyched to lift tmrw

great great running thats some fast ****. I prefer outside over treadmill any day though:).

[TheSoldier]

great great running thats some fast ****. I prefer outside over treadmill any day though:).

yeah same lol

[TheSoldier]

10/26/09

SQUATS: 225 x 3 x 5
BENCH: 145 x 3 x 5
PULL UPS: + 15 x 5, + 20 x 5, + 25 x 5

Went and dunked the ball on a 9 foot net a couple more times, squats and bench are getting slightly harder, but its not too hard. Traps and lats arent exactly fully recovered yet.

[BigNF]

solid workout man, mirin the weighted pull ups!

[fitnessnewb]

9 foot net is that normal net?? Anyways sounds like a big ass vertical to me:D

[xHoward]

Beastly Pull ups.

[batmanman]

10 foot is regular goal

but dunking at 14 on a 9 foot net is beastly

i could touch the rim on a 10 foot goal until i was like 17

[TheSoldier]

solid workout man, mirin the weighted pull ups!

thanks man, and the more weight will be on the belt in no time


9 foot net is that normal net?? Anyways sounds like a big ass vertical to me:D

nah 10 ft is regulation, but im 5'8 so thats nuthing


Beastly Pull ups.

thanks


10 foot is regular goal

but dunking at 14 on a 9 foot net is beastly

i could touch the rim on a 10 foot goal until i was like 17

lol thank you, im hoping to be able to touch the 10 foot rim soon, last time i measured vertical i got up to 9'8 - 9'9 mark

[Teench]

Holy **** dude. You can dunk? I can barley touch the ****ing net. lol

[Mickles]

You're an atheletic well gifted 14 year old, you should consider playing football or something brah.

if you grow a couple more inches and lift the way you do, you'd be a ****ing beast

[PumpinPaddy]

great numbers, +25lbs on pullups is awesome

[ice_man89]

massive pull ups man nice

[Str8Rippin]

you have awesome bodyweight strength.. Sounds like your an athlete bro.. Can you palm the ball?
I can barely touch the 10foot rim now lol

[batmanman]

You're an atheletic well gifted 14 year old, you should consider playing football or something brah.

if you grow a couple more inches and lift the way you do, you'd be a ****ing beast

this^

[TheSoldier]

Holy **** dude. You can dunk? I can barley touch the ****ing net. lol

well a 9 ft net, its 1 ft below regulation, so not really lol


You're an atheletic well gifted 14 year old, you should consider playing football or something brah.

if you grow a couple more inches and lift the way you do, you'd be a ****ing beast

well, im not as athletic as you guys make me sound, there are some guys in my grade who dont lift and run/jump higher than me and it pisses me off, just gotta keep working at it, and im asian so lol


great numbers, +25lbs on pullups is awesome

thanks man


massive pull ups man nice


thanks again


you have awesome bodyweight strength.. Sounds like your an athlete bro.. Can you palm the ball?
I can barely touch the 10foot rim now lol

yeah, i can palm a ball, im 3 - 4 inches from a 10 foot rim, hopefully will be touching the rim by 15


this^

thanks man

[TheSoldier]

10/28/09

SQUATS
230 x 3 x 5

OHP
85 x 3 x 5

DEADLIFTS
290 x 5

and then some hypers and situps

im doing cardio aka sprints almost everyday too, and i have gym class 2-3 times a week so yeah, i wanna be faster and jump higher, feels pretty good to stylle on kids in gym so yeah


thanks for the comments guys, will rep everyone on this page :)

edit: fitnessnewb i will get you tmrw, on recharge

[JY_21]

nice ass pull-ups man
and dunking the ball?? jesus lets see vids!!!!!

[TheSoldier]

nice ass pull-ups man
and dunking the ball?? jesus lets see vids!!!!!

lols, guys its on a 9 ft rim, its not too crazy, im not a midget either so its easily possible

if i was dunking on a 10 ft rim, i would have a 40 + inch vertical and i dont think ANY 14 yearold asian kids have that

sorry to excite you guys

and thanks jon

[Beansprout]

nice squats and deadlifts today mang. No more mornings for awhile man too early lol.

[BigNF]

Do you play highschool bball?

[fitnessnewb]

lols, guys its on a 9 ft rim, its not too crazy, im not a midget either so its easily possible

if i was dunking on a 10 ft rim, i would have a 40 + inch vertical and i dont think ANY 14 yearold asian kids have that

sorry to excite you guys

and thanks jon

hmm this guy called frank yang?? But he is waaayy older I think

Solid squats and deadlifts man! Good numbers

[BigNF]

hmm this guy called frank yang?? But he is waaayy older I think

Solid squats and deadlifts man! Good numbers

ya frank yang is a college athlete lol, but his videos are insane

[RMHSLB]

how was rippletoes? what were your gains from it? weight?big 3? anything you can tell me?

thanks

[TheSoldier]

nice squats and deadlifts today mang. No more mornings for awhile man too early lol.

lol good lifting with you


Do you play highschool bball?

yeah, season hasnt started yet though


hmm this guy called frank yang?? But he is waaayy older I think

Solid squats and deadlifts man! Good numbers

lol i seen his training, its crazy

he squatted 4 plates @ 150 lbs, and pulled 500, manz a beast


ya frank yang is a college athlete lol, but his videos are insane

he is 24 right now, he stopped lifting though


how was rippletoes? what were your gains from it? weight?big 3? anything you can tell me?

thanks

im still on it, squats 3x a week heavy is pretty hard on your CNS, especially if your playing sports as well, im just using it to get my strength back because i was sick for a while and lost a good amount of strength


get on it during the offseason or when your bulking, not much else i can tell you though, not too experienced with it

[TheSoldier]

10/30/09

Did 8 x 100 m sprints with 75 second rests between each, went about 90 % for all of them, last one was all out.

then onto lifting...

BENCH:
150 x 3 x 5

SQUATS:
235 x 3 x 5

PULL UPS
@165 x 15 x 8 x 4

GHR
3 x 5 @ BW

HANGING LEG RAISES
3 x 5 @ BW


squats are starting to get harder, bench was easier than i thought it was gonna be, pull ups are getting better, hopefully i will be able to get 20 reps soon. strength is starting to come back, i've gotten back 30 lbs in a week for my squat which is what i wanted the most.

gonna play some basketball, and run some more tmrw

[fitnessnewb]

how come you are so good at pullups?? teach me man!! I gotta do ****ton of pullups for army

[xHoward]

Great Benching progress.

[BigNF]

beastin it

[TheSoldier]

how come you are so good at pullups?? teach me man!! I gotta do ****ton of pullups for army

just do em lol, i have been doing pull ups and push ups for 2 and a half years now, i've also put on 80 lbs though lol


Great Benching progress.

thanks brah, more to come, more to come


beastin it

yeah yeah

[TheSoldier]

10/31/09

happy halloween everybody, didnt go out tonight, there was some big house party i got invited to, dont know why i didnt go, my parents even wanted me to, but whatever i stayed home and played basketball for an hour and a half and did some acceleration work

now i wish i had gone though lol

[fitnessnewb]

10/31/09

happy halloween everybody, didnt go out tonight, there was some big house party i got invited to, dont know why i didnt go, my parents even wanted me to, but whatever i stayed home and played basketball for an hour and a half and did some acceleration work

now i wish i had gone though lol

Hmm oh well at least u did something useful! I sometimes dont go to party and I just sit at home doing **** all day haha

[TheSoldier]

Hmm oh well at least u did something useful! I sometimes dont go to party and I just sit at home doing **** all day haha

lol you should go to the party then

[TheSoldier]

11/01/09

2 hours of basketball

[TheSoldier]

11/02/09

so my diet is all over the place, it was just halloween, so i had some candy/pop etc. gonna try to clean it up witihin the next two days tho

SQUATS:
240 x 3 x 5

BENCH:
155 x 2 x 5, x 4

- missed the last rep cause someone hit the bar, should have had the weight, it was sorta hard tho, so jsut gonna repeat on friday

PULL UPS
@ 190 x 5 x 4 WTF x 5

- just added a 25 lb plate

CURLS and FACE PULLS: 3 sets

[BigNF]

good choice to stay home and out of trouble on halloween :) nice squats man

[fitlover]

Wait....190 EXTRA lbs, or 190 lbs. assistance?!

[TheSoldier]

good choice to stay home and out of trouble on halloween :) nice squats man

thanks bro


Wait....190 EXTRA lbs, or 190 lbs. assistance?!

i weigh 165 lbs, i added 25 lbs extra, 165 + 25 = 190

lol, nothign big

11/3/09

mile - 7:28

i wanna run under 6 :p

[ashylarryku]

i'm liking the updates bro, subbed :)

keep up the hard work, what are your goals for now?

[ice_man89]

you'll get it on friday man, also nice squatting

[fitlover]

i weigh 165 lbs, i added 25 lbs extra, 165 + 25 = 190

lol, nothign big

11/3/09

mile - 7:28

i wanna run under 6 :p

Ohhhhhhhhhhhhhhhhhhhh okay. I thought you meant your BW, plus an additional 190 lbs...I was like "WAT?!?! :eek:"

Still awesome though.

[Str8Rippin]

awesome work bro.. You seem really dedicated.. Do you have abs? Im guessing yes

[Wolf-Baron]

***
lol why is "***" a banned word

messes up your journal title lol

[TheSoldier]

i'm liking the updates bro, subbed :)

keep up the hard work, what are your goals for now?

3 plate squat for reps
4 plate deadlift for reps
2 plate bench for reps
1 plate pull up for reps

pretty much it, nothing else, i can ask for, there are some speed/ athletic goals but they dunt really fit in


you'll get it on friday man, also nice squatting

yeah yeah, for sure


Ohhhhhhhhhhhhhhhhhhhh okay. I thought you meant your BW, plus an additional 190 lbs...I was like "WAT?!?! :eek:"

Still awesome though.


awesome work bro.. You seem really dedicated.. Do you have abs? Im guessing yes

in the morning, i have a six pack without flexing at all, through the day i gain a little fat lol, and thanks, gotta be dedicated


***
lol why is "***" a banned word

messes up your journal title lol

***?

i dont think it does lol

[TheSoldier]

11/04/09

today was take your kids to work day for the freshmen, my mom works in a mall, i got a 20 dollar coupon for the food court, feels good man

got in over 300 g of protein today (srs), freaking crazy, then i went to lift and cardio cause the calories werent completely clean :p

so i jogged for 10 minutes, and heres the lifting part

STRICT OHP
90 x 3 x 5

- easy work, guess its cause of the food i ate, and it was actually REALLY easy

DEADLIFTS
305 x 5

- felt like i could have pulled this for a couple more reps, i didnt squat today too, squatting 3x a week at maximal weights is a little too much lol

then i did some kroc rows and core work, rowed 70 x 15 both hands, not too impressive, just some core work, and then left

[Wolf-Baron]

lol nvm it got fixed

[BigNF]

good idea to take a workout off squatting, ive always wondered how people manage to do it 3times a week... 3 plate deadlift next time?!

[fitnessnewb]

Good pullups brah

2FercrJSLCE

whatcha say?/ goal achieved or form = too sloppy?

[TheSoldier]

lol nvm it got fixed

yeah


good idea to take a workout off squatting, ive always wondered how people manage to do it 3times a week... 3 plate deadlift next time?!

yeah lol, its not that bad, you really get used to it after a while

i would continue 3x a week heavy, but i play sports and **** too so yeah


Good pullups brah

2FercrJSLCE

whatcha say?/ goal achieved or form = too sloppy?

jeez, you already beat me lol, good job

the form is pretty good, damn, time to add some weight onto yourself tho

[fitnessnewb]

yeah



yeah lol, its not that bad, you really get used to it after a while

i would continue 3x a week heavy, but i play sports and **** too so yeah



jeez, you already beat me lol, good job

the form is pretty good, damn, time to add some weight onto yourself tho

could do 16 before off week. Week off makes you ****load stronger and I lost .5kg so that helps a fair bit too. Probably chilling at 10% bf now or so. Race to 30?

[TheSoldier]

could do 16 before off week. Week off makes you ****load stronger and I lost .5kg so that helps a fair bit too. Probably chilling at 10% bf now or so. Race to 30?

i wont be at 30 anytime soon, but sure :)

i did 10 at 180 lbs today, which is okay, but not too great

[TheSoldier]

11/06/09

had a day off school today, went and got my flu shot, and ate a shtload

went to lift at 2:30, spent about 3 hours at the gym doing sht, did 30 minutes of cardio, and i played about an hour of basketball after lifting, took about a 30 minute break between things, just sitting lol

so just the lifting part

BENCH
155 x 3 x 5

- got the rep, was pretty easy

SQUATS
245 x 3 x 5

- squats are getting harder lol, im 10 lb away from my PR

PULL UPS
+ 15 x 10
+ 15 x 2 x 6

GHR: 3 x 5

[BigNF]

nice bench and squats man, good linear progression

you a raptors fan? Watched them **** kick new orleans on tsn tonight

[Teench]

FUUUuuuuuuuu.... strong kid is strong. You're seriously going to be a beast dude.

[JY_21]

nice job as usual
whats your bench pr at?

[TheSoldier]

nice bench and squats man, good linear progression

you a raptors fan? Watched them **** kick new orleans on tsn tonight

lol, i dont really like the raptors, but since i live in toronto, i have to watch em

and thanks


FUUUuuuuuuuu.... strong kid is strong. You're seriously going to be a beast dude.

hopefully hopefully


nice job as usual
whats your bench pr at?

165 x 5 or 170 x 3, but for one set only

[ice_man89]

solid squatting man

[TheSoldier]

solid squatting man

thanks brah

11/08/09

another 2 hrs of basketball


jeez, squatting 2 - 3 x a week heavy with a good amount of volume is taking a wreck on my knees and legs, plus i have gym and other sports

gonna get back to my regular split, its been a good 2 - 3 weeks

put on 45 lbs on my squat, 25 on my bench, and 40 on my deadlift


and cause i jump off my left leg for lay ups, its my left knee especially that hurts and pops like a b*tch, it felt like it too when i was on 5 x 5 and squatting 3x a week too

that is all

-peter

[TheSoldier]

11/09/09

so basketball season is starting, pretty sick, got a ton of practices a week soon, sleeping time is gonna be bout an hour later, so i can get work done and sht, track practices are still gonna be ran, track is officially starting in january, pretty hyped up about it

so went to lift in the school gym, which is prolly where i will lift most oftenly, pretty nice place, they have kg plates + lb plates, so the numbers may look a bit weird and stuff, anyways heres the workout, gonna start logging warm ups too

SQUATS
bar x a few
135 x 5
165 x 4
195 x 3
225 x 2
255 x 5 TIES PR
255 x 5 TIES PR

squatting felt really light, i could have gone another set, i didnt though, saving some gas in the tank, hopefully i can rep 265 next week, felt pretty strong today, felt like i coulda gotten 3 plates, will try to get some vids up soon

MILITARY PRESS
bar x a few
75 x a few
95 x 5 TIES PR - pretty hard set tho
95 x 4 FUUUUUUUUUUUu
75 x 8 - didnt lock out reps tho

PULL UPS
+ 10 x 5
+ 20 x 5
+ 33 x 5

then i did some bulgarian split squats, best was 60 x 10 on each leg, no time for anything else, the weight room at school if pretty warm, was setting in there like crazy

[Billster]

good job man, so u're doing a modified version of madcows?

lol u have so much athletic stuff going on. Enjoy it while you can lol, i did the same thing, but theres like no time later in high school

[JY_21]

nice job tieing your PRs man

so you do basketball AND track all in one season??? how does that work? Dont you have practices everday for each sport?

[BigNF]

you must just posturize kids your own age in basketball lol

[Teench]

You seem to be a weak presser compared to your deadlift and squat. Long arms?

[TheSoldier]

good job man, so u're doing a modified version of madcows?

lol u have so much athletic stuff going on. Enjoy it while you can lol, i did the same thing, but theres like no time later in high school

sort of just not as much squatting

hopefully i wont get that busy lol


nice job tieing your PRs man

so you do basketball AND track all in one season??? how does that work? Dont you have practices everday for each sport?

4 ball practices week/2 track week

then there are morning/afternoon practices, so there 10 in total, they occupy 6

not that bad, and thanks


you must just posturize kids your own age in basketball lol

lol, but there are some tall guys, im not that tall


You seem to be a weak presser compared to your deadlift and squat. Long arms?

sort of, i dunno about long arms, my bench isnt THAT bad, its my military that sux ass

[fitnessnewb]

in 4 vids and good pullups mate. I am quite surprised you cant get 20 ones yet?

[TheSoldier]

in 4 vids and good pullups mate. I am quite surprised you cant get 20 ones yet?

i can prolly get 17 - 18 pull ups right now

i dunno, the 20 mark is a little high rep for me, i might try it in a few weeks and vid, but right now im liking weighted pull ups a lot more

anyways, keep training bro, we are still racing to 30 :)

[fitnessnewb]

i can prolly get 17 - 18 pull ups right now

i dunno, the 20 mark is a little high rep for me, i might try it in a few weeks and vid, but right now im liking weighted pull ups a lot more

anyways, keep training bro, we are still racing to 30 :)

deff. Chins or pulls?

[TheSoldier]

deff. Chins or pulls?

any lol

im just gonna go with pull ups cause they are a hell lot easier and i like em more

[batmanman]

have you gained your strength back yet or are you focusing on sports right now?

[TheSoldier]

have you gained your strength back yet or are you focusing on sports right now?

i can do both lol

my squat is at least 3 plates for a single right now

i squatted 255 for 2 sets of 5 without needing to push any reps, they all went up smooth as hell

deadlift will be at 4 plates soon

im not gonna be putting on too much weight tho, 165 - 170ish area is good unless i start growing moree

[batmanman]

i imagine you will grow more, but not up, probably out

i'd expect you to be around 200 senior year if you keep being athletic

[TheSoldier]

i imagine you will grow more, but not up, probably out

i'd expect you to be around 200 senior year if you keep being athletic

200? at 5'9?

im asian remember that, but problem is as you get heavier, cardio and sht like that is harder to manage, i wouldnt mind bulking up, but with all this sports and sh*t its hard to bulk up cause of all the cardio and runnin im doing

i would be pretty happy being your weight, aroudn 185 at 5'11, but i want to be
squatting 4 plates for reps, pulling 5 plates for reps, and benching 275 for reps in my senior year

[TheSoldier]

11/10/09

skipped school today to finish up some work lol, it was some bullsh*t geo assignment where we had to color and draw a poster and sh*t, also have a science + latin test tmrw, lots of work


so i took advantage today and went and ran some sprints too

when i was joggin to the track my knees felt like they were fallin apart, i was bit worried, then i did my warm ups and everything was alright, weird huh


so the track workout

3 x 120 m with vertical/broad jumps between each sprint
1 x 80 m
1 x 60 m

felt pretty farking slow today for some reason, my broad jump was only 7.5 feet too, and my vertical was pretty sh*tty, i dunt know why, just gonna keep training, im tired of this sh*t

[BigNF]

damn you have to take latin in school, thats rough, also have you had your vert tested?

[TheSoldier]

damn you have to take latin in school, thats rough, also have you had your vert tested?

no, and latins okay, its pretty easy actually lol

[TheSoldier]

11/12/09

so basically basketball + track and school is taking over my life, im not gonna be posting as often, prolly update you once every week, you guys dont really haev to post in my log, i wont really have time to check yours, sorry guys

and im still lifting, and eating a lot so gains will be made

im prolly gonna update on weekends cause thats when i have time and stuff


thanks for sticking by guys

[fitnessnewb]

same with me man. Weekends is the time to check all the logs. On weekdays not so much time. Haha quite strange peter that you are better at pulls as I tried pulls the other day and just got 11, as opposed to 20 chins haha. race to 30 either way then I would say

[BigNF]

good luck in basketball man, im sure all your hard work will pay off

[TheSoldier]

same with me man. Weekends is the time to check all the logs. On weekdays not so much time. Haha quite strange peter that you are better at pulls as I tried pulls the other day and just got 11, as opposed to 20 chins haha. race to 30 either way then I would say


yeah lol, pull ups are harder but i like dem better lol, iight race is still on


good luck in basketball man, im sure all your hard work will pay off

thanks man, hopefulyy

[TheSoldier]

11/11/09

so today i messed around in the weightroom a bit

did

incline bench, ramped to 135 x 4, then 135 x 3

supersetted with db rows

77 x 10, 77 x 8, each hand, these were semi strict, regripped every few reps


then just some GHRs and 45 degree hypers, didnt bother to count lol


then in the afternoon, i had a 1 h 30 m basketball practice, we did a shtload of condiitioning legs pretty sore

11/12/09

basketball practice again, coach makes us run an average of 10 suicides every practice, and we do wall sits and stuff like that, pretty tired

11/13/09

basketball again the morning, it was still pretty tiring, im not playing as well cause of all that, but i think as i get used to it, my playing will get better tooo

then at lunch i went and lifted


i did as many reps as possible for deads at 295, and i got 8, but the last 3 werent locked out cause my forearms were dead from gripping the ball in the morning

then pull ups, went bw x 8 x 8 x 10, pretty easy, but my back was so fried from before

sldls went 185 x 6 185 x 6, and then 135 x 12, all double overhand

and some curls and hypers, and that was all lol


then yesterday, so 11/14/09

i went to a friends house, there was no ttc around so i ran there, it was around 3 - 4 km and afterwards we walked to a mall and ate and stuff, pretty fun stuff

i ate a lot that day, me with 3 other friends downed 15 - 20 lbs of beef, which was pretty good, im starting to eat a lot, but i doubt i'll gain any mass cause of all this cardio and basketball and track that im doing

11/15/09

going to play some basektball today AGAIN, and then squats tmrw :)

[JY_21]

sounds like a hectic week for you man
are you starting on your schools basketball team?

[fitnessnewb]

holy basketball sir!! That is quite some cardio haha **** is tiring too man. Yea you can eat quite a ****ton actually with all that cardio. Sound like a very active and tiring week. Better rest up this weekend!

[TheSoldier]

sounds like a hectic week for you man
are you starting on your schools basketball team?

the practices just started, im hoping to hit up captain, and yeah for sure im starting

and its been alright, im sleeping a little later than usual though


holy basketball sir!! That is quite some cardio haha **** is tiring too man. Yea you can eat quite a ****ton actually with all that cardio. Sound like a very active and tiring week. Better rest up this weekend!

lol yeah, check up my next post,

[TheSoldier]

yesterdays eating out with friends

we went to korean bbq, ate a shtload of meat, and stuff, it was a buffet too, was pretty farking good, and prolly did wonders for my recovery

It ended up going like this

http://img148.imageshack.us/img148/2595/image0048n.jpg (http://img148.imageshack.us/i/image0048n.jpg/) http://img148.imageshack.us/img148/image0048n.jpg/1/w1200.png (http://g.imageshack.us/img148/image0048n.jpg/1/)

http://img33.imageshack.us/img33/3715/image0050y.jpg (http://img33.imageshack.us/i/image0050y.jpg/) http://img33.imageshack.us/img33/image0050y.jpg/1/w1200.png (http://g.imageshack.us/img33/image0050y.jpg/1/)

http://img690.imageshack.us/img690/1364/image0053.jpg (http://img690.imageshack.us/i/image0053.jpg/) http://img690.imageshack.us/img690/image0053.jpg/1/w1200.png (http://g.imageshack.us/img690/image0053.jpg/1/)



and its all seasoned, marinated, high quality beef, you can get fish fillets, chicken breast, pork, squid, and lots of other stuff


probably took in over 300 g of protein during that meal, pretty farking good



sorry for the bigass pics lol

[fitnessnewb]

very nice pics. Yesterday I went to the chinese WOK which is bascially the same but you get the raw meats and they cook them personally real fast for you. EPIC haha

[goosefrabaz99]

lmao just saw your thread, good job..<3 korean food
man i couldn't find your workout log for a while :( well sub'd and in

[TheSoldier]

very nice pics. Yesterday I went to the chinese WOK which is bascially the same but you get the raw meats and they cook them personally real fast for you. EPIC haha

thanks, yeah, cooking yourself is fun, you spend a lot of time and get the calories in, if only these buffets were cheaper.....


lmao just saw your thread, good job..<3 korean food
man i couldn't find your workout log for a while :( well sub'd and in

thanks yeah i know, i love korean food too :)

[PumpinPaddy]

whoa, I dont envy your toilet after that bbq

[BigNF]

whoa, I dont envy your toilet after that bbq

hahahahaha

damn but it looked good though

[Billster]

where is this place, price is soooo low

[BeastAndPower]

nice gains bro. How much protein u because if u cutting u are really doin a great job at gaining stength.

[TheSoldier]

whoa, I dont envy your toilet after that bbq

lol i eat my vegetables :)


hahahahaha

damn but it looked good though

lol


where is this place, price is soooo low

markham


nice gains bro. How much protein u because if u cutting u are really doin a great job at gaining stength.

just get in about 180 - 200 g a day, and tahnks

[TheSoldier]

11/16/09 - monday morning

- pretty early, workout was at around 6:45 a.m.

SQUATS
ramped up to 245 x 9 ( + 15 lb PR)

had atleast 2 more reps, couldnt rest pause cause bar position was awkward

BENCH
ramped to 160 x 5, 165 x 3, 165 x 3

wanted 165 x 5, but no spotter so didnt push it

PULL UPS
+ 25 lbs x 7, x 6, then BW x 7

BULGARIAN SPLIT SQUATS
35 DBs x 8 each leg
35 DBs x 8 each leg
35 DBs x 8 each leg

- good workout, i want some more PRs next week :)

11/17/09

- morning again, same time

basketball practice, the coach makes us run a shtload and stuff, practice was hard

we also did wall sits

11/18/09

before the workout i did some sprints

4 x 30 m accelerations
1 x 200 m @ 95 %

all were walk back recoveries

PUSH PRESS
ramped to 105 x 11 (PR?)

probably gonna rep out with heavier weight next time, just did these all out, didnt take time to rest pause or anything

STANDING DB PRESS
35 x 10, 35 x 6, 35 x 6

last two sets were more strict

KROC ROWS
65 x 12, 70 x 10, 70 x 10 EACH hand

had basketball practice again in the afternoon, hard day today

11/19/09

Before practice played some volleyball in gym class

Practice afternoon, we ran about 35 sucicides, im sooo gased

11/20/09

Practice in the morning, we just scrimmaged, still alot of running tho, my legs are dead, lifting wasnt so great

DEADLIFTS
ramped to 330 x 2, last one wasnt locked out, grip and lockout is so sh*tttttttty
then 308 x 3 - decided not to push it

PULL UPS
BW X 8, BW x 10, BW X 10

SLDL
175 x 5, 175 x 5, 175 x 8

then some Core Work

- gonna work more on core work and lockout, thats the weak point of my deadlift

[fitnessnewb]

Seems like it has been a few athletic days for you these past days!! Also I like how I come into your log and I see the yummy food each time

[BigNF]

I thought i missed playing basketball, then reading that post I remembered the endless wall sits and suicides :)

[goosefrabaz99]

oh god wall-sits=nostalgia of my days in junior high track/basketball lol

[TheSoldier]

Seems like it has been a few athletic days for you these past days!! Also I like how I come into your log and I see the yummy food each time

thanks bro, will post more pics of my food later :D


I thought i missed playing basketball, then reading that post I remembered the endless wall sits and suicides :)

lol yeah


oh god wall-sits=nostalgia of my days in junior high track/basketball lol

lool

[JY_21]

solid workout man
I saw our basketball team practicing one time and they're a joke... its literally just a pick-up game of basketball... pathetic

[TheSoldier]

solid workout man
I saw our basketball team practicing one time and they're a joke... its literally just a pick-up game of basketball... pathetic

lol, our teams pretty good tho :)

[TheSoldier]

11/21/09

just shot around for an hour, and then did some corework

11/23/09

Squats
ramped up to 265 x 3, then 275 x 1

Push press
ramped to 115 x 8

Pull ups
+ 30 lb x 4 for 4 sets


then gym class, did some circuits and agility work and stuff, lots of core work
and 15 pull ups


then i had a 2 hour basketball practice, where we did wall sits, and stuff like that

pretty damn tired

11/24/09

ball practice afterschool for 2 hours again lol

11/25/09

Bench
155 x 6 - lolwut
155 x 7

didnt know what happened

some more benching

135 x 5 - done close grip
135 x 3 - close grip again
135 x 10 - normal grip

then some lateral raises

15 x 3 sets of 8


more basketball tmrw morning

[Teench]

Strong strongness. The bench is funny. If you set up a little off, it's throw you off completely.

[BeastAndPower]

man ur squat is beastin man keep it up

[fitnessnewb]

You are a solid athelete man with all these basketball stuff and lifting. Good ****

[BigNF]

has your team started playing games yet? curious to know how you do!

[goosefrabaz99]

Strong strongness.

this

[txapn]

damn good job man cant wait to hear how ya do in games!

[PumpinPaddy]

Nice squatting. That really is insane for your age

[TheSoldier]

Strong strongness. The bench is funny. If you set up a little off, it's throw you off completely.

thanks man, and yeah i hate bench :(


man ur squat is beastin man keep it up

thanks man


You are a solid athelete man with all these basketball stuff and lifting. Good ****

thanks man


has your team started playing games yet? curious to know how you do!

game in dec 7th, pretty hyped for it


this

gracias


damn good job man cant wait to hear how ya do in games!

yeah thanks


Nice squatting. That really is insane for your age

not really, but i guess its okay, i wanna hit 3 plates for reps

[TheSoldier]

11/26/09

basketball practice

+ gym class

11/27/09

basketball practice in the morning

lifting at noon

Deadlifts
70 kg x 5
90 kg x 5
100 kg x 3
120 kg x 3
140 kg x 2
145 kg x 2
153 kg x 1

Pull ups
BW x 8
BW x 8
BW x 8
BW x 8

RDLs
70 kg x 10
70 kg x 10
70 kg x 10
90 kg x 3

[fitnessnewb]

Good deads man. Are you on the basketball team of your school or how does that go about at your place??

[Connelly1]

Damn strong lifts bro, need to get my squats and deads up to where yours are. Subbed.

[ashylarryku]

holy sh*t lol, i had no idea you were only 14. you're strong man! i can't wait to see your progress 5 years from now. keep it up bro

[TheSoldier]

Good deads man. Are you on the basketball team of your school or how does that go about at your place??

lol thanks, yeah its at school, we practice and later we play other schools


Damn strong lifts bro, need to get my squats and deads up to where yours are. Subbed.

yeah lol and thanks


holy sh*t lol, i had no idea you were only 14. you're strong man! i can't wait to see your progress 5 years from now. keep it up bro

thanks bro



just gonna post some pics of my school gym lol

http://img268.imageshack.us/img268/3523/image0061k.jpg (http://img268.imageshack.us/i/image0061k.jpg/) http://img268.imageshack.us/img268/image0061k.jpg/1/w1200.png (http://g.imageshack.us/img268/image0061k.jpg/1/)

[TheSoldier]

http://img188.imageshack.us/img188/3402/image0057h.jpg (http://img188.imageshack.us/i/image0057h.jpg/) http://img188.imageshack.us/img188/image0057h.jpg/1/w1200.png (http://g.imageshack.us/img188/image0057h.jpg/1/)

http://img697.imageshack.us/img697/4493/image0060z.jpg (http://img697.imageshack.us/i/image0060z.jpg/) http://img697.imageshack.us/img697/image0060z.jpg/1/w1200.png (http://g.imageshack.us/img697/image0060z.jpg/1/)




sorry for the big pics lol, so basically this is where i lift and sh*t hopefully i will be able to get some vids down too lol

[fitnessnewb]

Very very nice gym man. Wish I just had one of those powerracks and one olympic barbell but sadly enough I dont

[goosefrabaz99]

wow everything seems so cramped lol
idk why but colorful plates would throw me off..its like you're lifting heavy rainbows =/

[TheSoldier]

Very very nice gym man. Wish I just had one of those powerracks and one olympic barbell but sadly enough I dont

lol thanks man


wow everything seems so cramped lol
idk why but colorful plates would throw me off..its like you're lifting heavy rainbows =/

the plates can dropped without too much disturbance, good when your deadlifting and ****

11/28/09

Sprints

3 minute jog

3 x 80 m
1x 60 m

5 minute walk back

11/29/09

static stretching
mobility work

went to see a basketball game today too, pretty fun

11/30/09

Today was a good day in the weightroom, hit all my reps and stuff, probably gonna keep running 5/3/1 as its working pretty well.

Squats
warmups
135 x 5
175 x 5
205 x 3
235 x 3
265 x 6* (+ 3 reps)
225 x 6

Notes: Last rep was GM'ed. Pretty sick though, the other reps were smooth and clean, big big PR. Then I did the last set for some volume.

Push Press
warmups
45 x 5 (strict)
65 x 3 (strict)
85 x 1 (strict) + 4
105 x 5
115 x 5
125 x 5

Notes: I am a bit shaky with overhead work, hopefully I get used to it, i want to hit a BW push press for reps.

Pull-Ups
BW + 35 x 5
BW + 35 x 5
BW + 35 x 3
BW + 35 x 3

Bulgarian Split Squats
+ 40 lb DB's (each hand) x 8 RL x 8 LL
+ 40 lb DB's (each hand) x 8 RL x 8 LL
+ 40 lb DB's (each hand) x 10 RL x 10 LL

[Connelly1]

lol thanks man



the plates can dropped without too much disturbance, good when your deadlifting and ****

11/28/09

Sprints

3 minute jog

3 x 80 m
1x 60 m

5 minute walk back

11/29/09

static stretching
mobility work

went to see a basketball game today too, pretty fun

11/30/09

Today was a good day in the weightroom, hit all my reps and stuff, probably gonna keep running 5/3/1 as its working pretty well.

Squats
warmups
135 x 5
175 x 5
205 x 3
235 x 3
265 x 6* (+ 3 reps)
225 x 6

Notes: Last rep was GM'ed. Pretty sick though, the other reps were smooth and clean, big big PR. Then I did the last set for some volume.

Push Press
warmups
45 x 5 (strict)
65 x 3 (strict)
85 x 1 (strict) + 4
105 x 5
115 x 5
125 x 5

Notes: I am a bit shaky with overhead work, hopefully I get used to it, i want to hit a BW push press for reps.

Pull-Ups
BW + 35 x 5
BW + 35 x 5
BW + 35 x 3
BW + 35 x 3

Bulgarian Split Squats
+ 40 lb DB's (each hand) x 8 RL x 8 LL
+ 40 lb DB's (each hand) x 8 RL x 8 LL
+ 40 lb DB's (each hand) x 10 RL x 10 LL

Damn nice squatting bro.

[ashylarryku]

nice to see you're taking the time to work on stretching and mobility work, a lot of people overlook the importance of that (myself included sadly, i do sometimes)

are you consistent with sprinting? i'd like to do some myself but i'm afraid it will cut into my leg recovery and i don't want that lol. you ever have problems?

[goosefrabaz99]

solid work as usual man, noticed that your BW is pretty lean for your height

[JY_21]

good stuff
nice job on the squats

[TheSoldier]

nice to see you're taking the time to work on stretching and mobility work, a lot of people overlook the importance of that (myself included sadly, i do sometimes)

are you consistent with sprinting? i'd like to do some myself but i'm afraid it will cut into my leg recovery and i don't want that lol. you ever have problems?

posted in your log, and cause i have APT, its REALLY important for me to do mobility work


solid work as usual man, noticed that your BW is pretty lean for your height

BW? lean for my height? what do you mean lol


good stuff
nice job on the squats

thanks man

[TheSoldier]

12/01/09

first day of december lol, still no snow up here in Toronto, which is a good thign, hopefully it doesnt EVER snow lol.

Had the craziest basketball practice today, the coach was in a grumpy mood, we did 7 minute wall sits, 300 + push ups, and atleast 40 suicides

my conditioning is getting a lot better, and im still getting stronger which is good, gonna start doing some more oly lifts, and i want to focus a lot on flexibilty + mobililty stuff

jesus im so tired lol

[Teench]

If you're looking for mobility, look for DeFranco's agile 8 and 6. Works wonders.

[BigNF]

sick olympic plates, I just started using them at my gym for dls and they are so much nicer! Also very impressive to see you still upping your lifts during all this conditioning work

[goosefrabaz99]

lol i meant that for onlly being 14, being 5'9 and 169 pounds is good weight and height

[TheSoldier]

If you're looking for mobility, look for DeFranco's agile 8 and 6. Works wonders.

seen it lol, and im doing those


sick olympic plates, I just started using them at my gym for dls and they are so much nicer! Also very impressive to see you still upping your lifts during all this conditioning work

yeah, you can drop em and they dont make that much noise, and thanks


lol i meant that for onlly being 14, being 5'9 and 169 pounds is good weight and height

its 167 display, but im only about 162-163 now, trying to cut lol and thanks

[TheSoldier]

12/02/09

so interesting day today, lifted twice today
crap, i hung out with my friends today and didnt eat very clean, and yesterday my parents brought home some KFC as well so....

gonna really have to clean up my diet, im going to korean bbq tmrw, probably gonna take in a sh*tload of calories, but as long as they are clean i am good

i have basketball and stuff and i ran a lot today, plus gym class, but i really need to cut a bit of bf%, gonna be pretty hard to stay on top of diet, im gonna start keeping track on here too lol


so anyways back to the lifting and stuff

- 7:00 a.m

dynamic warm ups

120 m sprints x 8 - rested 1 minute between each sprint

Notes: wasnt going my fastest, just done for some conditioning



then.....


Bench
warmups
bar x 5
bar x 5
95 x 5
125 x 3

145 x 12 PR

Notes: We did 250 + push ups for practice during basketball yesterday, so yeah, i was still tired but i hit a PR lol

Incline DB Bench
40's x 8
40's x 8

Notes: way too tired to do anymore ..

Hypers + Sit Ups SUPERSET for 3 sets


then i ate and went to school...


at lunch did some oly lifting


Snatches
bar x warm ups
25 kg x couple
25 kg x a couple
35 kg x a couple (lost my balance a couple times, but im getting used to it lol)
40 kg x a couple
45 kg x 2
50 kg x 2
50 kg x 2 - with a miss between
55 kg x MISSSSS
47 kg x 2
47 kg x 2 + OH squat x 2
55 kg x 1 YESSSSSss

pretty fun stuff :)


then gym class

5 minute jog + some skipping
some sprints, sucicides, etc

and diet for today :(

morning 6:30 - 12:30
typical breakfast * 500 mL of milk + 2 Slices of Whole Wheat Bread + 1.5 Tsp of PB
PWO - not sure the amount? but i had some lean tilapia, was saving whey for later
School Snack - 2 large eggs

afternoon 12:30 - 6:30
PWO again lol - 50 g of whey + tuna sandwich
500 mL of 2% milk
then i had a small cheat meal sort of stuff ( popcorn, bacon, gummies)
^ cause i was chilling with my friends so yeah

and then

night 4:30 - bedtime
typical dinner (just some lean meats + veggies + rice) - macros are approx 35 g pro, 60 - 70 g carbs, 20 - 30 g fat - i eat with my family so yeah
500 mL milk + 2 cheese strings


entering it on fitday right now lol

[TheSoldier]

http://img254.imageshack.us/img254/4554/macrosdec209.jpg (http://img254.imageshack.us/i/macrosdec209.jpg/)


fitday

[JY_21]

dam lots of protein in there man. good job

nice job with the bench PR and the snatches

you workout before school starts?

[goosefrabaz99]

working out before school is killer wow lol

and <3 fitday...if only i got out of my laziness to start it again lol

[TheSoldier]

dam lots of protein in there man. good job

nice job with the bench PR and the snatches

you workout before school starts?

yeah, pretty early in the morning lol

and thanks, gonna post todays fitday later


working out before school is killer wow lol

and <3 fitday...if only i got out of my laziness to start it again lol

yeah lol, buts its alright

[kbismadkool]

subbed

[TheSoldier]

subbed

thanks

[TheSoldier]

Had ball practice for the past two days, after todays i did some lifting

12/04/09

Deadlifts ( all weight in kgs)
55 x 5
75 x 5
95 x 5
105 x 5
125 x 3
145 x 2
155 x 1 PR + 2 kgs
157 x 1 PR + 2 kgs
140 x 3

Notes: Pretty good deadlifting session, i like pulling low reps :)

Pull ups
BW X 10
BW X 10
BW X 10
BW X 5

RDL
75 x 10
80 x 10
80 x 10

[TheSoldier]

Yesterdays Macro's:

3,208 calories

124.3 fats

301.2 carbs

217.4 proteins



Today's Macros:

2456 calories

84.3 fats

206.2 carbs

205.6 protein

[Connelly1]

Damn nice job on the deadlift..thats 345 in lbs.

[goosefrabaz99]

Damn nice job on the deadlift..thats 345 in lbs.

makes me feel bad man ahaha good job

[fitnessnewb]

Very nice hitting PRs on the compounds and being athletic whole week round. I like your seriousness with entering the diet in fitday. Too much fat IMO but its nothing crazy to worry about. Good ****

[Teench]

Heavy pulling. When do you plan on DLing 405?

[Billster]

Very nice hitting PRs on the compounds and being athletic whole week round. I like your seriousness with entering the diet in fitday. Too much fat IMO but its nothing crazy to worry about. Good ****

how is that too much fat, it's not even breaking 100g

good lifting peter, where u gonna lift during the break

[JY_21]

strong deads!

[kbismadkool]

jealous of your deads

[fitnessnewb]

how is that too much fat, it's not even breaking 100g

good lifting peter, where u gonna lift during the break

I like to stick with 40/40/20 but thats why I said IMO

[TheSoldier]

Damn nice job on the deadlift..thats 345 in lbs.

thanks


makes me feel bad man ahaha good job

lol you'll get there


Very nice hitting PRs on the compounds and being athletic whole week round. I like your seriousness with entering the diet in fitday. Too much fat IMO but its nothing crazy to worry about. Good ****

thanks bro


Heavy pulling. When do you plan on DLing 405?

4 -5 months hopefully you? :)


how is that too much fat, it's not even breaking 100g

good lifting peter, where u gonna lift during the break

thanks bro, and the bayview ymca


strong deads!

thanks


jealous of your deads

lol thanks


I like to stick with 40/40/20 but thats why I said IMO


i dont go well with high carbs so yeah lol

its all good tho :D

[TheSoldier]

12/05/09

Went and did some sprints yesterday, its december and theres no snow out, i like this

so i did

4 x 60 m

and then

1 x 250 m @ 90 - 95 %


it was pretty cold out, nose was congested, lungs didnt feel too great, i had sweats on so i guess i was feeling fast

[baco_bacon]

Dang you're beast!! Been reading many pages on this and you know what you're doing.

In :)

[TheSoldier]

Dang you're beast!! Been reading many pages on this and you know what you're doing.

In :)

thanks man

[TheSoldier]

12/07/09

looong day today lol

anyways

lifting in the morning

Squats
warmups
45 x 5
135 x 5
165 x 5
195 x 3
225 x 2

255 x 7 ( + 2 reps)

- 5/3/1 plus basketball is really burning me out, plus im sort of cutting lol

Push Press
warmups
45 x 5
65 x 5
85 x 5
105 x 3
130 x 2
130 x 1
130 x 3

caught the bar wrong on the second set, had to rack it

Pull Ups
+ 25 x 5
+ 25 x 5
+ 25 x 5
+ 25 x 4/5

last rep on 4th set was a grinder, dunno if i hit depth or not so yeah

Bulgarian Split Squats
+ 45 x 6 x 6
+ 45 x 6 x 6
+ 45 x 8 x 8

*holding 45 lb Dumbells

and then we had gym class, i fcked around in the weight room a bit

Clean & Jerks
warmups
25 kg x 1 +2
35 kg x 1 +2
45 kg x 1 + 1
45 kg x 1 + 1
55 kg x 1 + 1
65 kg x 1 + 1
70 kg x 1 + 1
70 kg x miss
70 kg x 1 + 1
73 kg x 1 + 1
75 kg x 1 + 1
75 kg x 1 + 1
78 kg x 1 + 1
65 kg for a couple

wow, fatigued, so much volume lol, was pretty tired, form wasnt spot on but i guess it was alright, pretty good i guess

and then i did several sets of biceps plus shoulder movements and that was it


gonna post my fitday in a bit

[TheSoldier]

Macros for Today

2,636 calories

105.3 fat

216.6 carbs

205.2 protein

[JY_21]

lots of volume there brah
hows basketball going? whens your first game

dam how the heck do you keep your protein intake so high. what is a usual day of food for you?

[TheSoldier]

lots of volume there brah
hows basketball going? whens your first game

dam how the heck do you keep your protein intake so high. what is a usual day of food for you?

we have a tourn dec the 15th

and i'll post my diet for today

two pieces bread = 40 g carbs, 10 g protein
7 eggs = 35 g fat, 42 g protein
whey = 30 g protein, 0 fat, 0 carbs
1.5 L of milk = 55 g protein, 80 g carbs, 22 g fat
dinner + lunch = 50 - 60 g protein, 100 g carbs, 30 - 40 g fat

basically it, and i have some fruits and stuff between

[kbismadkool]

i hate you and your squats



gj