Grabre's Training Log

**Grabre** · 08-26-2013, 11:36 AM

I'm 16 years old, and I started training in July 2012.
I've decided to start a training log mainly to more efficiently track my progress. Feedback on my workouts is greatly appreciated!

EDIT: Here's MyFitnessPal http://www.myfitnesspal.com/food/diary/grabre2
I've been trying to keep track of my macros despite the fact that I'm "bulking". I don't want to get too fat by stuffing my face with a dirty bulk, so yeah. Comments/tips/concerns with my macros/caloric intake would also be appreciated.

So, here's today's workout.

Push day:
DB Bench Press
85x4
80x5
80x6
80x4

My delts were feeling pretty fatigued from bench going into this movement... I wanted to do standing BB OHP but all the damn barbells were being used at the time

Seated DB OHP
65x7
65x7
65x7

I wanted to do incline but my friend insisted, so I said **** it, haven't done it in a while. Also the incline bench was being used lol.
Decline BB Bench
155x8
155x8
155x6
155x4

Cable Flyes
25x8
25x8
25x8
25x7

Lateral Raises
25x10
25x10
25x10

Seated Cambered Bar Overhead Extensions (french press?)
80x7
70x9
70x9
70x9

Pushdowns
72.5x12
77.5x10
77.5x8

**Grabre** · 08-27-2013, 10:23 PM

Deadlift day

Conventional Deadlift
225x5
275x5
315x5

Bent-over Barbell Row
155x9
185x6
175x6

Bodyweight Pullups
x8
x8
x7

Cable Row
70 x 8
70 x 7
70 x 7

Dumbbell Curl
35x12
40x8
40x8

Hammer Curl
35x10
35x8
35x11

**Grabre** · 08-27-2013, 11:04 PM

Some pictures from tonight, I weighed 177lbs this morning.

**NaturalFTW** · 08-27-2013, 11:13 PM

good sht mate. Mirin dat hair you gon go super saiyan 4?

**Grabre** · 08-27-2013, 11:37 PM

Originally Posted by NaturalFTW

good sht mate. Mirin dat hair you gon go super saiyan 4?

lmfao fk yea

**JGAesthetics** · 08-28-2013, 03:34 AM

Originally Posted by Grabre

I'm 16 years old, and I started training in July 2012.
I've decided to start a training log mainly to more efficiently track my progress. Feedback on my workouts is greatly appreciated!

EDIT: Here's MyFitnessPal http://www.myfitnesspal.com/food/diary/grabre2
I've been trying to keep track of my macros despite the fact that I'm "bulking". I don't want to get too fat by stuffing my face with a dirty bulk, so yeah. Comments/tips/concerns with my macros/caloric intake would also be appreciated.

So, here's today's workout.

Push day:
DB Bench Press
85x4
80x5
80x6
80x4

My delts were feeling pretty fatigued from bench going into this movement... I wanted to do standing BB OHP but all the damn barbells were being used at the time

Seated DB OHP
65x7
65x7
65x7

I wanted to do incline but my friend insisted, so I said **** it, haven't done it in a while. Also the incline bench was being used lol.
Decline BB Bench
155x8
155x8
155x6
155x4

Cable Flyes
25x8
25x8
25x8
25x7

Lateral Raises
25x10
25x10
25x10

Seated Cambered Bar Overhead Extensions (french press?)
80x7
70x9
70x9
70x9

Pushdowns
72.5x12
77.5x10
77.5x8

Hi, you when your tracking your macros on my fitnesspal, what age did you put it to? Since your 16? And how do do you change your macros and stuff? Tell me how you did it?

**Grabre** · 08-28-2013, 05:52 AM

Originally Posted by JGAesthetics

Hi, you when your tracking your macros on MyFitnesspal, what age did you put it to? Since your 16? And how do do you change your macros and stuff? Tell me how you did it?

I just set my age as 18 because that's the lowest you can have it.
And do you mean customize your macros?

**JGAesthetics** · 08-28-2013, 12:58 PM

Originally Posted by Grabre

I just set my age as 18 because that's the lowest you can have it.
And do you mean customize your macros?

Yes, did you set it to your things at 15?

**Grabre** · 08-28-2013, 05:22 PM

Originally Posted by JGAesthetics

Yes, did you set it to your things at 15?

???????????????
No idea what that means.
But for customizing macros, I went to the MyFitnesspal website, My Home, Goals, Change Goals.

**Grabre** · 08-28-2013, 08:28 PM

Today I started SL Madcow 5x5.

Squat
120x5
145x5
175x5
205x5
235x5

Bench
90x5
110x5
130x5
155x5
175x5

Row
85x5
105x5
135x5
155x5
175x5

**Grabre** · 08-30-2013, 02:36 PM

Second day of madcow

Squat
120x5
145x5
175x5
175x5

Press
75x5
90x5
105x5
120x5

Deadlift
195x5
235x5
270x5
310x5

**Grabre** · 08-31-2013, 02:05 PM

Today i said PHUCK MADCOW because i like higher volume training and I like to be in the gym more often than 3x a week, so I'm running Geneswest's 5/3/1: Who Was CNS Version, which can be found here: http://forum.bodybuilding.com/showth...hp?t=155460263

I started on the week 3 of cycle 1 because the lifts in Madcow were heavier than week 1 and 2 of the 5/3/1 modification.
Here's my training for today...

Bench Press
145x5
165x3
185x5

Incline DB Bench
75x6
75x6
75x6

Chest Flyes
25x11
25x9
25x8

CGBP
135x11
155x7
155x5

Pushdowns
72.5x11
72.5x8
72.5x9

Machine Chest Press
70x9
70x8

**Grabre** · 09-02-2013, 09:22 AM

9/1/2013

Deadlift
260x5
295x3
330x6 [Rep PR]

Barbell Row
175x5
185x5
185x5

Pull Downs I would do pullups but for some reason I get wrist pain when I do them...
175x8
175x8
175x7

Cable Rows
80x7
80x7
70x8

DB Curl
40x8
40x8
40x7

Hammer Curl
35x9
35x11
35x8

**Grabre** · 09-03-2013, 02:36 PM

Standing Overhead Press
100x5
110x3
125x4

Paused Bench
165x7
165x6
165x5

DB OHP
65x8
65x7
65x6

Lateral Raises
25x11
25x9
22.5x11

Facepulls - Tried these standing for the first time today, so I had to mess around with the weights a little bit and get used to the form etc.
37.5x12
42.5x12
47.5x9

Shrugs
315x12
405x8
455x4
405x6

For my set of 455 on shrugs and the last set of 405 used Mark Rippetoe's form for what he calls "power shrugs".

**Grabre** · 09-04-2013, 05:25 PM

the traps were NOT happy this morning haha

Squats
195x5
220x3
245x5

Stiff-Legged Deadlift
275x6
275x6
275x5

Front Squat Went light on these, just did them as an accessory movement.
135x6
135x6
135x5

Leg Extension
235x10
235x10
235x10

Lying Hamstring Curl
155x8
155x7
155x6

**Grabre** · 09-05-2013, 04:09 PM

Cycle 2 Week 1 of Who was CNS 5/3/1 (geneswest's program)

Bench Press
135x5
155x5
175x9 (10 really, but I had help on the 10th so I'm excluding it.)

Incline DB Press
75x6
75x6
70x7

Chest Flyes
25x8
25x8
25x8

CGBP
155x6
155x7
135x8

Pushdowns
77.5x9
77.5x9
77.5x9

Machine Chest Press
70x8
70x9

**Grabre** · 09-06-2013, 04:04 PM

Conventional Deadlift
230x5
265x5
300x8

Bent-over Barbell Row
175x8
185x6
185x5

Pulldowns
175x8
175x6, dropped to 160 for 2
160x7

Hammer Strength Low Row
80 x 8
80 x 9
80 x 8

Dumbbell Curl
40x8
40x8
40x6, dropset to 30x6

Hammer Curl
40x8
35x10
35x10

**Grabre** · 09-08-2013, 06:41 PM

Standing Overhead Press
90x5
105x5
120x5

Paused Bench
155x7
155x9
155x8

DB OHP
65x6
60x8
60x8

Lateral Raises
25x11
25x8 22.5x2
22.5x10

Facepulls
47.5x12
47.5x12
47.5x12

Shrugs
315x12
405x8
455x6
455x4
405x4

**Grabre** · 09-11-2013, 01:18 PM

Cycle 2 Week 2 of Who was CNS 5/3/1 (geneswest's program)

Bench Press
145x3
165x3
185x6 (tiny bit of help locking out on 6th)

Incline DB Press
75x7
75x6
75x6

Chest Flyes
25x10
25x10
25x10

CGBP
135x9
155x6
135x8

I meant to do pushdowns, and then I didn't......... woops time to drive back to the gym!@@!@!! (srs)

Machine Chest Press
70x8
70x9

**Grabre** · 09-18-2013, 02:52 PM

September 16
Only including work sets

Squats
225x5
225x5
225x5
225x5
225x5

Bench
170x5
170x5
170x5
170x5
170x5

Deadlift
305x5

Dumbbell curls
Skullcrushers

**Grabre** · 09-18-2013, 04:15 PM

Today's Training session
was a light day, legs were still sore as fuaaaaarrkkkkk

Squats
180x5
180x5

OHP
105x5
105x5
105x5

Back Extension
90lbx10
90lbx10
90lbx10
90lbx10
90lbx10

Chin-up My brachialis/brachioradialis/biceps were feeling pretty fatigued after holding the plates for back extensions... I'll have to find another way to load the weight.
7xbw
7xbw
5xbw

**Grabre** · 09-20-2013, 07:41 PM

Worksets only

Squat
250x5

Bench Press
210x1

Powercleans
i really need to work on my form for these...... it's total chit.
170x2
155x2

Ab Rollouts
x12
x11
x10

**Grabre** · 09-23-2013, 03:37 PM

Started week 2 of the texas method
As always, work sets only
Squats
230x5x5

OHP
115x5x5

Deadlift
315x5

I'll try to record myself lifting friday.

**WMLifting** · 09-27-2013, 02:59 PM

IN.. nice lifts man

**Grabre** · 10-05-2013, 06:09 PM

lol haven't posted in a while............
been training tho

Wednesday October 2nd
Squats
250 5x5

Deadlift
325 1x5

Press
120 5x5

Row
lighter row day
150 5x5

Close grip bench
150 3x8

BB Curls
75 3x8

Cable crunches
85 3x12

**Grabre** · 10-05-2013, 06:12 PM

Friday October 4th

Squats
255 5x5

Bench
185 5x5

Row
170 5x5

Shrug
330 3x8

Skullcrusher
95 3x8

(barely) Weighted Chinup
5 3x5
i suck at chinups in the first place and by this point in my workout i'm feelin fairly done lol

Ab Rollout
x10
x8
x8

**Grabre** · 10-10-2013, 09:40 PM

Monday October 7th

Squats
260 5x5

Dead
330 1x5

Press
125 5x5

Row
155 5x5

Close grip bench
155 5x5

Straight bar curl
80 3x8

Kneeling cable crunch 85 3x10

**Grabre** · 10-10-2013, 09:43 PM

Wednesday October 9th

Squats
265 5x5
didn't attempt the last phucking rep, was 99.99999% sure I wouldn't be able to hit it. pissed me right off.

Bench
190 5x5
failed the last rep..................

Row
175 5x5

Weighted chinup
15 lb 3x5

Skullcrusher
95 3x8

Side laterals
25 3x10

**Grabre** · 10-12-2013, 07:54 PM

Saturday October 12th

Deadlifts
335x8
405x1

MASSIVE pr for me, felt good as PHUCK. The 405 came up pretty quickly too, so I would guess I'm able to do ~415-425ish maybe.

Weighted Chinup
20lb 4x5-6

Facepulls
52.5 3x12

Chest-supported Rows
85 3x10

DB Curls
40 3x6-8

Hammer Curls
35 2x10

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