Carpe Diem, Carpe Noctem, Ad Astra! ONpump17's Training Log
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[font=Times New Roman][B][size=4]The only thing you are guaranteed at birth is death. You have a right to that. The rest is earned.
Obsessed is a word the lazy use to describe the dedicated.
Don't let anyone tell you, you can't. Keep your chin up, and your eyes on the prize. Live everyday like it's your last. Death is certain, life is not.
Find that spark inside you and make it the biggest ****ing fire around[/size][/B][/font][/center]
Hello, and welcome to my log. I have been lifting weights for several years, though the first few were with little results. I had no nutrition skills and little rest, so I was setting myself up for failure. My previous log can be found [url=http://forum.bodybuilding.com/showthread.php?t=113020771]here[/url]. I moved back to the main log section because I find there is more support and input here.
[b]History[/b]
I started lifting in grade 9 gym class, until now in grade 12. I have been working diligently at gaining more knowledge, from various sources online and books.
[b]Goals[/b]
-To get stronger
-Raise my Squat to 300 lbs
-Raise my Deadlift to 350 lbs
-Raise my Bench Press to 200 lbs (I have always been weak on Bench, I started with 2 10 lb dumbells)
-To have a better cardiovascular conditioning
-but above all:
-To BE JACKED. My long-term end-goal is to be at a stage where people ask me if I am on steriods frequently, after I attain this stage naturally. And possibly, if I am able, to compete in bodybuilding.
[b]Stats[/b]
Age:17
Weight: 169.5 lbs
Height: 5'7"
The rest of my body stats are on my profile
[b]Lifting Stats[/b]
Bench Press - 140x3
Deadlift - 245x5
Squat - 225x5
20-Rep Squats - 120x25
[b]Old Thread[/b]
[url]http://forum.bodybuilding.com/showthread.php?t=113020771&page=10[/url]
[b]Main Focus/Plan[/b]
At this time, I am performing a bulk, As I want to increase my weight from 170 to 180. As I am doing this, I try to keep the bulk as clean as possible, and get into the gym 3 times a week. I need to add one day of cardio at some point per week.
[b]Program[/b]
I am currently on IronAddict's SPBR from the iron addicts website. It involves 4 workouts, 3 a week, constantly rotating. I have been on the program for several months, and over time have made some small changes. Currently I am doing:
[U]Workout 1:[/U]
[B]Squat [/B]3x5, 1x20
Hise Shrugs 3x20
Glute Ham Raise 3x10
Bent-over Rows 4x6
Barbell Curl 3x8
Standing/Seated Calf Raises Supersets 3x 6/15
[U]Workout 2:[/U]
[B]Bench Press[/B] 3x3
Incline Dumbell Bench Press 4x8
Push Press 3x8
Overhead Tricep Extension 3x10
Weighted Crunches 3x10
Close Grip Rack Pulls 3x2
[U]Workout 3:[/U]
[B]Deadlift [/B]3x5
Leg Press 2x10
Chinups 4x6
Preacher Curl 3x8
Standing/Seated Calf Raises Supersets 3x 6/15
[U]Workout 4:[/U]
[B]Incline Bench Press[/B] 3x3
DB Bench Press 4x8
Plate Raises 2x8
Upright Rows 2x8
Decline Close Grip Bench Press 3x10
Turkish Get ups 2x5
Plate Wrist Curls 2x5
[b]Diet and Nutrition[/b]
Right now my bulk involves 3,394 Calories, 139.8 grams of fat, 283.6 grams of carbs and 266.3 grams of protein on lifting days, and 3201 Calories, 161.7 grams of fat, 232.8 grams of carbs, and 224.8 grams of protein on off days.
[img]http://i40.tinypic.com/2u8fnt4.jpg[/img]
[img]http://i43.tinypic.com/eu1oqb.jpg[/img]
[b]Supplements[/b]
Fish oil
Six Star Creatine (its cheap)
Six Star Whey Protein (its cheap)
I plan to use these until I can afford some protein in bulk from another website.
[b]Workout Tracker[/b]
I use the Workout Tracker on my profile to track the most important lifts.
-On my profile, some of the stuff in the workout tracker may not be too accurate, because
-some of the stuff from over a year ago was before I was more dilligent with form
-when I first started to use it, I filled in my entire workouts, and now I only
input the more important lifts
[b]Personal Problems[/b]
-I tend to feel that once my more important lifts are done, i can relax and slow down, and thats when I begin to waste time.
-Being a student, and just in general I have never been a very big eater, so bulking up is proving hard for me.