AmitTLP's Workout Journal

[AmitTLP]

I decided to start a workout journal. This is the main reason I've registered on this board.

I am lifting for strength and size. I am a 16 year old football player. I'm 6'2 and weigh 200 pounds. I'm hoping I can gain 20-30 pounds by August. My goal is to have a 200 pound bench press and a 300 pound squat. Also, I need to get quicker and faster, but I'll be focusing on that more in the summer. Right now I'm just working out everyday after school. Here's my workout program:

Weightlifting Program for Strength, Power, Quickness, Bulk, Health.
Requirements: Equipment, Hard Work, Dedication. This will work.
Philosophy: Lift Heavy. Lift Hard. Do each set to failure. Do abdomen 2X/week
Start with the biggest and heaviest lifts so you’re freshest then. Warm up properly.

Day 1: Chest/Calves
1. Bar Bench Press 4+ sets (at least 1 warm up)
2. Incline Bench Press 4+ sets
3. Dbell Bench Press 3+ sets
4. Dbell flyes 3 sets
5. Close grip bench press (hands at punch width) 3 sets
6. Calf raises (standing) 4+ sets. Go heavy.
7. Seated calf raises 3 sets. Lighter, better form

Day 2: Shoulders/Triceps
1. Barbell Military Press (in front or behind neck) 4+ sets (at least 1 warm up) Heavy
2. Dbell Arnold press (dbell military press with rotation) Moderately heavy
3. Upright Rowing barbell 4+ sets Moderately heavy, good form
4. Lateral raises 3 sets, lightweight, good form
5. Skullcrushers (lying down, curl bar, go heavy) 3+ sets
6. Tricep pressdowns (extensions) 3 sets
7. Dbell tricep press (grab heavy dumbbell with two hands, place behind head, lower and raise; seated).
8. Kickbacks (optional)

Day 3: Back/Biceps
1. Bent Rowing (bar or dbell). Very heavy 4+ sets
2. Pulldowns, wide grip behind neck 3+ sets
3. Pulldowns, narrow curl grip in front of neck 3 sets
4. Shrugs, barbell go heavy; 4+ sets; do not rotate shoulders, just straight up/down.
5. Barbell curl 4+ sets, heavy
6. Dbell alternating curls
7. Preacher curls 3+ sets
8. Abdomen (crunches, glute/ham, etc.)

Day 4: Quads/Hamstrings
1. Barbell squats, go as heavy as GOOD FORM will allow. Parallel thighs. 1 set, 20 reps
4. Stiff Legged Deadlift (knees very slightly bent), bend remains constant throughout, go lightly, works lower back and hams nicely
5. Lunges 3 sets
6. Hamstring curl machine 3 sets
7. Quadricep extension machine 3 sets

Also, when I get my strength back to where it was last summer, I'm going to start taking creatine and maybe a couple other supplements as well. I purchased a 2-week supply of Cell-Tech (I KNOW this is not a good supplement to buy. I made a quick decision, but I don't mind all the sugar because I'm trying to gain weight (even if it's fat) and there's still the 10 grams of creatine. After two weeks I'll see the results and buy a different brand)

[Heisman]

Good to see another journal, especially from a fellow 16 year old.

You don't want to take every set to failure. You won't get many gains if you do because it will overtax your central nervous system. Only take 1-2 sets to failure each workout at the most or avoid failure altogether.

I would do triceps with chest, and switch shoulder day with leg day. The triceps get hit with the chest, so you might as well train the triceps at the same time. The shoulder workout will also involve the triceps some, so you want to separate it from the chest/tricep workout. You can train calves with the shoulders.

On chest/tricep day, I would change the dumbell bench to leaning forward dips, so your triceps will get hit more. You can also do skullcrushers instead of the flyes, since the three pressing movements should take care of the chest.

I have to go, but I'll make more comments later.

[Heisman]

On shoulder day, i would take out the Arnold presses and upright rows, because I believe that both of them can hurt the shoulders in a bad way. Just do the miliary presses, power cleans (they should help for the explosiveness you need in football) side laterals, bent over laterals, shrugs, and cuban rotations (they will keep your rotator cuffs happy).

On back/biceps day do deadlifts, then pull ups in front (behind the neck stuff can also hurt your shoulders, then bent over rows, then chin ups, hammer curls, and barbell curls.

On leg day, do 3 sets of squats with less reps and go below parallel. You also might want to do front squats instead of the leg extensions, but you may not need to do that since you have the lunges.

I hope this helps. When you start getting bigger and stronger you can do a routine more designed for football. What are your maxes now?

[AmitTLP]

Thanks Heisman, i got into the weight room a couple weeks ago for the first time after 6 months, so my maxes are all down from the end of this summer. By next week I'm sure I'll have all my strength back.

Right now I'm squatting 20 reps of 165. This may not seem like a lot, but the 20 rep set of squats is incredibly intense and very effective. I got the idea from the book Supersquats: How to gain 30 pounds in 6 weeks. At the end of the summer I was benching 10 reps of 135, equivalent to a 175 pound bench, and I deadlifted 325 on the hex bar, but this was relatively easy for me, so I believe I can do about 20 or 25 pounds more.

If I shouldnt be going to failure every set, then what should I be doing?

[Heisman]

You should be stopping a rep or two short of failure. You should stop when you know that you can't complete another rep.

If you can keep increasing the weight with the 20 rep squats, then do it.

[mattsgr]

nice workout but a bit hard I think that maybe you are overtraining.
wats your full name?

[AmitTLP]

Workout #1


Bent-Rows: 70 lbs: 7 reps, 7 reps, 4 reps
I wanted to get into the gym today because my school doesnt have dumbbells heavy enough for my rows. I did 3 sets of bent over dumbbell rows with 70 pounds. I did 7 reps the first three sets and 4 reps on the fourth.

Deadlift: 12 X 115, 135, 155
I decided to do deadlift for my back today. It's the first time I've incorporated deadlift with a normal bar (compared to a hex bar) into my workout, so I went very lightly. I did 12 reps of 115, 135, and 155. I felt it in my lower back. Is this normal?

My back was pretty much gone at this point. I can barely crank out one pull-up. Hopefully I'll be able to do 4 by the end of the summer.

Wide Grip Pulldowns to Front: 120 X 12, 7, 7
Narrow Grip Curl Pulldowns to Front: 120 X 10, 10, 10

Shrugs: 225 X 12, 12, 4 --> Lost my grip on the last set

By the time I started my work on my biceps, I could already feel them sore from my bent rows and pulldowns. Good feeling

Barbell Curl: First time I've done this excercise in a while:
50 X 12, 9, 7
Preacher Curl: 10's on each side: 12 reps, 15's on each side: 7, 6 reps

[AmitTLP]

"nice workout but a bit hard I think that maybe you are overtraining.
wats your full name?"

I listen to my body, I'm pretty sure I won't overtrain. My full name is Amit Mukherjee

[Heisman]

You can hit the quote button at the bottom right corner of a post to quote it.

Did you row with two dumbells at the same time?

It is normal to feel deadlifts in your lower back, especially since it was the first time you did them. Just make sure you keep your back straight. You might want to do pull ups first so you have the most energy while you do them.

[AmitTLP]

Originally posted by Heisman
You can hit the quote button at the bottom right corner of a post to quote it.

Did you row with two dumbells at the same time?

It is normal to feel deadlifts in your lower back, especially since it was the first time you did them. Just make sure you keep your back straight. You might want to do pull ups first so you have the most energy while you do them.

Thanks. I row one dumbell at a time.

[AmitTLP]

Workout #2


Great ****ing day in the weight room. I squatted 20 reps of 160 (yes I put 2.5's on). This seemed really light to me, so I'll probably go up 10 lbs next time I squat.

Squat: 1 X 20 X 160

I did deadlift yesterday for back, so I didn't do it today. I'll restructure my workout before I hit either of these areas again.

Stiff Legged Deadlift: 3 X 12 X 105
Lunges: TWO 40-lb weighted vests on, lunged the field and back

Holy crap this was insane. My friend just suggested I try wearing two vests this time, and I did. This took me quite some time.

Leg Curls: 3X 12 X 80

After my workout, I took Cell-Tech for the first time. Fruit punch, very sweet. I KNOW IT'S EXPENSIVE. I OVERPAID ALREADY THERE'S NOTHING I CAN DO ABOUT IT. Please don't mention it again.

[Heisman]

Good workout, and great job on the squats!

Wasn't it uncomfortable wearing two vests at the same time?

[AmitTLP]

Originally posted by Heisman
Good workout, and great job on the squats!

Wasn't it uncomfortable wearing two vests at the same time?

They were kinda baggy, so I actually liked it more than just wearing one because it stayed on really tight.

[AmitTLP]

Good day today, small improvement over last week, but I couldnt expect much because last time i benched i was feeling sick and only did 3 sets of bench for chest. Previously for chest I had just done bar bench, bar incline, and dumbbell, and after that I was worn out, so I actually did quite a lot today.

Bench Press
125 X 14
135 X 5
145 X 2
135 X 3
135 X 3

I'll move up to 135 for my first set next week and see what I can do.

Incline Dumbbell Press
40 X 6
40 X 5
35 X 6
35 X 5

Dumbbell Bench Press
40 X 7
40 X 5
40 X 4

Close Grip Bench Press (First time I've really done this)

95 X 5
95 X 4
95 X 4

Skullcrushers
(20 pounds on each side, I'm not sure how much the bar ways I think it's 60)

60 X 8
60 X 7
60 X 7

Tricep Pressdowns

60 X 8
60 X 8
60 X 8

I took my Cell-Tech again today. This is the first time I've done a workout after taking creatine, I don't think I really saw a change, but it was only the first day after I had taken it. I'll see how sore I am tomorrow and how hard I'm able to lift tomorrow.

[Heisman]

Why did you do 14 reps with the first set? It won't help with strength or size.

Besides that one set, great workout, especially since you were bouncing back from being sick.

[AmitTLP]

I'll remember that in the future and stay under 12 reps from now on. Thanks

[AmitTLP]

Great great day in the weight room, I don't know if it's the cell tech or if I'm just getting stronger, but my shoulder lifts were really great. All PR's, and I felt I could do more every single time. I had a little bit of discomfort in my front delts, I'll take some anti-inflammatory and cool those puppies down before I go to bed. I hit my calves too. Really nice.

Barbell Military Press
95 X 8
95 X 7
105 X 4 (I got another one in with a little bit of help)
105 X 3

Dumbbell Military Press
35 X 4
35 X 4
35 X 4
35 X 5
35 X 5
40 X 3

Lateral Raises

10 X 12
10 X 12
10 X 12

Calf Raises

135 X 20
225 X 20
225 X 25

I've got to do some agility tomorrow, I have to get faster!

[Heisman]

Good workout! It wasn't the cell tech, you are getting stronger. Something that worked great for me to make myself fast was: I went to an open soccer field and just sprinted. While sprinting I looked at my feet and forced myself to just keep moving my legs faster and faster. It worked. I would try it if I were you.

[AmitTLP]

Ah ****...I totally hurt my back yesterday or something. I hella felt it right after warming up for bent over row. I couldn't do any back excercises, so I just worked out my biceps. I'll probably take tomorrow off too just to make sure I don't **** myself up.

Barbell Curls

65 X 6
75 X 4
75 X 4

Standing Alternating Dumbbell Curls

25 X 10
30 X 4
25 X 10
30 X 5

E-Z Bar Curl

25 X 4 (Narrow Grip)
25 X 5 (Wide Grip)
25 X 4 (Narrow Grip)

[AmitTLP]

****. My lower back still hurts a bit. After the 3rd rep of my first set of squats I realized that I can' t risk doing anymore damage. I'm going to take some vioxx, ice it, and hopefully by my next back day I'll be fine. ****.

I'm going to take a serving of Cell-Tech today. Just to keep the creatine in my muscles.

[Heisman]

That sucks about your back. Was it rounded while doing the rows?

Definitely take time off and let it rest.

[AmitTLP]

Originally posted by Heisman
That sucks about your back. Was it rounded while doing the rows?

Definitely take time off and let it rest.

I think it might have been slightly rounded, but I doubt it was the rows which injured my back (I was warming up with the bar!)

I think I injured it the day before by compromising my form to finish a rep on shoulder press, or maybe I just slept on it funny.

[AmitTLP]

Pretty Good Workout, I was hoping I could do a bit more on bench, but at least I can workout again.

Bench Press
155 X 2
135 X 6
135 X 6
145 X 4
135 X 10 (with help from this old guy)

Incline Bench

85 X 6
85 X 7
95 X 7

Dumbbell Bench
40 X 6
45 X 6
50 X 2

Close Grip w/ EZ curl bar
25 X 9
25 X 9
25 X 10 (switched from this wack ass rectangular bar back to EZ)
30 X 8

Skullcrushers
25 X 5
25 X 5
25 X 5

Tricep Extension

I don't remember how much I did, I just finished the tris off

[AmitTLP]

Shoulder Day

Had to workout on smith machien for a couple of sets...no spotter
105 X 7
105 X 6
70 X 10

DB Press

40 X 7
45 X 3
40 X 6

Posterior Deltoid Flies

40 X 12
55 X 12
70 X 12

Lateral Raises
10 X 12
10 X 12
10 X 12

Machine Shoulder Press
50 X 12
50 X 12
50 X 12

[Heisman]

You don't need a spotter with military presses.

[AmitTLP]

Pretty great workout today, I was definitely a lot stronger than the last time i did my back and bis. Also, when i started working out a few weeks ago my arms were ridiculously imbalanced, and now they're about even. I tried the T-Bar Row today for my first row excercise, I really like it.

T-Bar Rows (I don't know how much the bar weighs so I'm just putting the amount of weights the plates total)
90 X 10
135 X 4
90 X 10
90 X 10
90 X 10
115 X 6
90 X 10

Wide Grip Pulldowns
100 X 10
110 X 10
120 X 10

Narrow Curl Pulldowns

130 X 10
140 X 8

I think next week I'll start doing assisted pullups, where you do 12 pull ups with help with a guy holding your ankles. I think this will prove extremely extremely effective.


Shrugs--Today I did this on some wierd ass hammer strength machine, I really liked it because my grip didnt slip

135 X 20
205 X 20
225 X 20
245 X 20
270 X 20

Barbell Curl--At this point my biceps were already shot but I still got a pretty good workout in

50 X 10
50 X 9.5 (bad form on the last rep)
50 X 10

DB Curls

35 X 6
35 X 7
35 X 5

Preacher Curls

50 X 8 (Narrow grip)
50 X 7 (Wide Grip)
50 X 7 (Narrow Grip)

I'm still taking my Cell-Tech, after I run out I'll probably get some creapure and dextrose and make my own for after workouts.

[AmitTLP]

Leg Day, I did this yesterday I just didnt post it

Squats

165 X 20 -Real easy, I'll move up to 175 next week, and after I'll probably rep with some more weight, like 205 or 225

Leg Press

330 X 6
420 X 6
490 X 4
420 X 6

Stiff-Legged Deadlift

105 X 10
105 X 10
105 X 10

It doesn't seem like much, but I know I worked hard, and after I was so dizzy from just giving it all I had.