Little_Moth's Training Log

[Little_Moth]

Hey guys, thought I'd finally make a log to track my pogress. Everyone is welcome to comment and critique.

Stats:
Age: 20
Height: 5'8''
Weight" 180-185lbs (20%+ bodyfat :P)

Current Lifts:
Bench: 77.5kg x 6 (170lbs)
Squat: 100kg x 6 (225lbs)
Deadlift: 110kg x 8 (242.5lbs)

Routine:
Mon: Chest/Legs/Arms
Wed: Back/Shoulders
Fri: Chest/Legs/Arms

[Little_Moth]

Mon: Chest/Legs/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
77.5kg (170lbs) x 6
77.5kg (170lbs) x 6
77.5kg (170lbs) x 4 - Fail

Incline DB Bench Press
30kg (66lbs) x 8
30kg (66lbs) x 8
30kg (66lbs) x 6 (+2 assisted)
30kg (66lbs) x 6 (+2 assisted)

Incline DB Flies
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 8
18kg (40lbs) x 8

BB Squats
50kg (110lbs) x 8
100kg (225lbs) x 6
100kg (225lbs) x 6
100kg (225lbs) x 6 Yay!

Lying Leg Curls
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 8
40kg (88lbs) x 8

Calf Raises
130lbs x 15
130lbs x 13
130lbs x 12
130lbs x 12

BB Curls
40kg (88lbs) x 6 x 4

DB Curls
20kg (45lbs) x 6 x 4

Lying BB Tricep Extensions
40kg (88lbs) x 6 x 4

Overhead Cable Tricep Extensions
60kg (135lbs) x 6 x 4

Alright workout, but I failed on Bench, I'll get it next time.

[Hughsey1995]

Hi bro, in on this, just a few quick questions:
1) Why are u working out Chest, Legs and Arms twice a week but back and shoulders only once, anyway you could add another workout to make it twice a week for all muscle group.
2)What are your goals? are u bulking or cutting atm?
3)Whats your diet like?


good incline bench press btw, Im stuck on 25Kgs for 4 sets and my gym dont have 27.5Kg dumbbells, only 30s, so no idea how Im guna work up to 30Kg dumbbells :/

[sabid]

Damn lol

[Little_Moth]

Hi bro, in on this, just a few quick questions:
1) Why are u working out Chest, Legs and Arms twice a week but back and shoulders only once, anyway you could add another workout to make it twice a week for all muscle group.
2)What are your goals? are u bulking or cutting atm?
3)Whats your diet like?


good incline bench press btw, Im stuck on 25Kgs for 4 sets and my gym dont have 27.5Kg dumbbells, only 30s, so no idea how Im guna work up to 30Kg dumbbells :/

1) I can only go to the gym 3 times a week so I can't get another workout in. I do back only once a week because I dead heavy (for me anyway) and it destroyes my lower back. Squatting twice a week also does a number on my lower back lol.

2)Most would tell me to cut right now because of my pretty high bodyfat %, but I don't care about that right now, I just wanna build strength and gain musce mass for a couple years before I think about a cut.

3)I don't really have any set diet, I just try to get enough cals in every day so that my lifts keep on going up. I'll usually have 2 protein shakes on rest days and 3 on training days as well as 3 proper meals everyday consisting of things like meat, chicken, pasta, rice, potatoes and lots of milk. Basicaly lots or carbs and protein.

Haha yeah thanks about the incline, my gym actually only has DBs that go 24kgs, and then straight to 30kgs, which was annoying, then 35kgs and then 40kgs. :/

When I started I could do the 24s like 4 sets of 6 reps and worked my way up 4 sets of 12 reps. Then I started doing the 30s and at first I could barely do them for 1 set of 6 reps. Anyway hope this helps.

[Hughsey1995]

1) I can only go to the gym 3 times a week so I can't get another workout in. I do back only once a week because I dead heavy (for me anyway) and it destroyes my lower back. Squatting twice a week also does a number on my lower back lol.

2)Most would tell me to cut right now because of my pretty high bodyfat %, but I don't care about that right now, I just wanna build strength and gain musce mass for a couple years before I think about a cut.

3)I don't really have any set diet, I just try to get enough cals in every day so that my lifts keep on going up. I'll usually have 2 protein shakes on rest days and 3 on training days as well as 3 proper meals everyday consisting of things like meat, chicken, pasta, rice, potatoes and lots of milk. Basicaly lots or carbs and protein.

Haha yeah thanks about the incline, my gym actually only has DBs that go 24kgs, and then straight to 30kgs, which was annoying, then 35kgs and then 40kgs. :/

When I started I could do the 24s like 4 sets of 6 reps and worked my way up 4 sets of 12 reps. Then I started doing the 30s and at first I could barely do them for 1 set of 6 reps. Anyway hope this helps.

Thanks for getting back to me brah, I appreciate you answering all my questions so well and with regard to Q2 Im the same wuite high BF but might as well build mass and then cut for aesthetics later on.

subbed bro, keep it up!

[Little_Moth]

Thanks for getting back to me brah, I appreciate you answering all my questions so well and with regard to Q2 Im the same wuite high BF but might as well build mass and then cut for aesthetics later on.

subbed bro, keep it up!

Thanks man and yeah you're only 15 by the time you're my age if you do this consistently you'll be a monster.

[Little_Moth]

Wed: Back/Shoulders

Tried Sumo Deadlifts for the first time today, I enjoyed it a lot more then normal Deadlifts.

Deadlifts
50kg (110lbs) x 8
80kg (175lbs) x 8
115kg (253.5lbs) x 6 PR
115kg (253.5lbs) x 6 PR
120kg (265lbs) x 8 (Really went for it) PR

Lat Pulldowns Behind the Neck

I do these instead of normal Pulldowns because during normal Pulldowns I can only feel my Biceps working lol. But I really feel my Lats during these.

65kg (143lbs) x 10
65kg (143lbs) x 10
65kg (143lbs) x 10
65kg (143lbs) x 10

Gonna try 70kg next workout.

BB Rows
70kg (155lbs) x 10
72.5kg (160lbs) x 10 PR
75kg (165lbs) x 8 (+2 reps with worse form) PR
75kg (165lbs) x 8 (+2 reps with worse form) PR

One Arm DB Rows
35kg (77lbs) x 12 x 4 (With straps because my hands were ****ed by now)

Behind the Neck Press
Bar x 15
52.5kg (115lbs) x 8
55kg (121lbs) x 8
57.5kg (128lbs) x 6 (+2 assisted) PR
57.5kg (128lbs) x 6 (+4 assisted) PR

Side Raises
12kg (26.5lbs) x 12-15 x 4

Bent Over Side Raises
8kg (17.5lbs) x 8-12 x 4

Awesome Workout.

[Little_Moth]

Fri: Chest/Legs/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5 PR
77.5kg (170lbs) x 6
77.5kg (170lbs) x 4

Incline BB Bench Press
70kg (154lbs) x 4 PR (+1 assisted)
65kg (143lbs) x 7
65kg (143lbs) x 5

Incline DB Flies
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 10
18kg (40lbs) x 12

BB Squats
50kg (110lbs) x 8
100kg (225lbs) x 7 PR

Didn't finish my workout because after that set of squats I got really ****ing dizzy and I knew if I did another set of anything I'd spill my guts (it's happened before) so I left. I guess it's because I didn't get much sleep, my sleeping patterns are ****ed.

Happy I got 80kg x 5 on Flat Bench though.

[Unoriginality]

Good workouts so far, although I have to say you shouldn't neglect back/shoulders by hitting them half as much as everything else.

Also how's dem sumo deadlifts, can you go heavier on them as opposed to conventional? I've been meaning to try them for while now but always forget when the time comes

Subbed

[Little_Moth]

Good workouts so far, although I have to say you shouldn't neglect back/shoulders by hitting them half as much as everything else.

Also how's dem sumo deadlifts, can you go heavier on them as opposed to conventional? I've been meaning to try them for while now but always forget when the time comes

Subbed

Thanks for the sub man, I'll check out and sub yours as well.

Loved Sumo Deads, the week before I tried them I got 110kg x 8 doing normal Deads and first time doing Sumos I got 120kg x 8. So that's like a 23 pound increase in weight haha. Gonna stick to Sumos from now on, plus my form is better doing them.

Also I know it seems like I'm neglecting Shoulders and Back but I find it a lot easier to increase my Back lifts and my Chest is lagging behind my back (my Bench sucks) so I'm gonna stick to this program for now.

[Goldn111]

Mirin the squat PR.. Mine is nowhere close...

[Little_Moth]

Mirin the squat PR.. Mine is nowhere close...

I was hoping to get 3 sets of 7 today, but that didn't happen. I really need to fix my sleeping battern so BS like this doesn't happen.

You're on a cut right? So once you start bulking again you'll get there pretty quickly I think.

[SouthShoreRep]

Hows it going Little_Moth!?

Great work on all your lifts, cant believe I missed this log. Figuring out how to sub now!

Keep working hard brother!

[Little_Moth]

Hows it going Little_Moth!?

Great work on all your lifts, cant believe I missed this log. Figuring out how to sub now!

Keep working hard brother!

Thanks man, to sub you go to the top of the thread, then click on Thread Tools and then Subscribe to this thread.

[Goldn111]

I was hoping to get 3 sets of 7 today, but that didn't happen. I really need to fix my sleeping battern so BS like this doesn't happen.

You're on a cut right? So once you start bulking again you'll get there pretty quickly I think.

I'm not on a cut any more.. It's just that I'm really bad at squatting.. Hopefully, I'll be squatting two plates soon...

[Little_Moth]

I'm not on a cut any more.. It's just that I'm really bad at squatting.. Hopefully, I'll be squatting two plates soon...

Bulk FTW lol, well I'm sure you know that progress isn't linear so eventually you'll get a jump in stength, start making progress on your squats again and squat 2 plates man.

[Little_Moth]

I've decided I'm gonna go for a 3 plate Deadlift on Wednesday, I think I'll be able to get it.

[Unoriginality]

I've decided I'm gonna go for a 3 plate Deadlift on Wednesday, I think I'll be able to get it.

If you can hit 265lb x 8 then you can get 3 plates for sure, maybe even for a couple reps. Get it bro 3 plates is a good stepping stone

[Little_Moth]

If you can hit 265lb x 8 then you can get 3 plates for sure, maybe even for a couple reps. Get it bro 3 plates is a good stepping stone

Yeah according to the 1RM Calculator I could get like 330lbs so it shouldn't be too hard.

[Goldn111]

Best of luck for the deadlift bro.. Should be easy...

[SouthShoreRep]

You can do it OP, light weight baby!

[Little_Moth]

Best of luck for the deadlift bro.. Should be easy...

You can do it OP, light weight baby!

Thanks for the support guys, yeah if I get 3 plates, I'll go for more!

[Little_Moth]

Mon: Chest/Legs/Arms

Flat BB Bench Press
Bar x 10
50kg (110lbs) x 8
80kg (176lbs) x 5
80kg (176lbs) x 4
75kg (165lbs) x 6

Incline BB Bench Press
67.5kg (148lbs) x 5
67.5kg (148lbs) x 6
67.5kg (148lbs) x 5

Incline DB Flies
18kg (40lbs) x 12
18kg (40lbs) x 12
18kg (40lbs) x 10
18kg (40lbs) x 10

BB Squats
50kg (110lbs) x 10
100kg (225lbs) x 8
100kg (225lbs) x 8
100kg (225lbs) x 8



Lying Leg Curls
40kg (88lbs) x 8
45kg (100lbs) x 8
45kg (100lbs) x 8
45kg (100lbs) x 8

Calf Raises
130lbs x 12
130lbs x 12
130lbs x 12
130lbs x 12

Lying BB Tricep Extensions
40kg (88lbs) x 8
40kg (88lbs) x 8
40kg (88lbs) x 7

BB Curls
40kg (88lbs) x 8
40kg (88lbs) x 8
40kg (88lbs) x 10

Couldn't be bothered with anymore isolation work.

[SouthShoreRep]

Good work mate! Keep them numbers coming!

[Little_Moth]

Good work mate! Keep them numbers coming!

Thanks man, I'll go crazy on my back workout on Wednesaday.

[SouthShoreRep]

Thanks man, I'll go crazy on my back workout on Wednesaday.

Do you feel like there is too much volume in what your doing?

In reality there is only need for one or two exercises to get it all done?

[Little_Moth]

Do you feel like there is too much volume in what your doing?

In reality there is only need for one or two exercises to get it all done?

I feel like I'm not doing enough for my legs to be hounest and too much for my arms. My chest is weak as **** so hopefully training it twice a week will help with that.

[Ka0s]

Sorry for trolling you yesterday brah, was just trying to have some lulz. I will sub to this log in the hopes that we can be great friends in the future. Also good luck with your DL whenever you decide to max.

[LankedOut]

Sweet benching and squatting brah.