Rob's Workout Journal

[Rob872001]

Well I just started cutting for summer and started a new training program.I'm looking to get leaner and also maybe a little bigger and stronger.

Stats:

Age- 17
height- 5'10
Weight- 198-200 (was 209 at most)
Body fat - Roughly 12-13%
Arms- 17 (pumped)
Legs- 24 (middle) 26.2 ( top)

Split:

Monday- Shoulders/Abs
Tues- Quads/Calves
Wed- OFF
Thurs- Chest/Abs
Friday- Back/Calves
Satuday- Arms/Hams

[Rob872001]

Trained Shoulders Yesterday: Nothing special, weights stayed the same.

Militarty Press

45 for 15
95 for 15
135 for 8
170 for 5
185 for 2
135 for 11

Standing Side Laterals

15 for 20
20 for 20
25 for 17
30 for 9 (then dropped to 15's for anthother 10 reps.

Reverse Peck Deck

4 sets 12 -15 reps (not sure how much I was using)

One Arm cable Front Raises (for a change)

3 sets 30 pounds for 10 each


Then finished the workout with 4 sets knee raises to failure.

[Rob872001]

Just finished training legs, again eventhough I'm cuttting weights are still the same. I decided to do something different today and started with leg extentions

Leg Extentions

50 for 15
80 for 15
120 for 15
150 for 12
160 for 12

Hack Squats

1 plate (90 pounds) for 10
2 plates (180 pounds) for 10
3 plates (270 pounds) for 10
4 plates (360 pounds) For 10
then drop to 3 plates for 8

Squats (I was to fuken tired to even stand so I just did a couple sets with 135 for 10-12

Finished quads off by supersetting inner/outer thigh machine
3 sets 15-20 reps

Calves 3 sets incline calve raises 3 sets 200 pounds for 20
2 sets standing calf raises 100 pounds crazy eights