Road To SWOLE - My Long-Term Lifting Log

[ImMikeB]

Road To SWOLE - My Long-Term Lifting Log

Well, I finally decided to track my workouts so here it is; my road to swole. Please follow along because I really do appreciate any comments/support/criticism and it keeps me stay motivated.


So basically my goals are to:
-Master all the compound movements
-Perfect my back-squat
-Increase strength
-Get swole as fuarkk

To do this, I will be following Ice Cream Fitness 5x5, what better way to work on squats than squat 3x a week!? Going to follow this for a solid 4-6 months to increase my lifts and size and we will see where Ill go from there...

Current Stats:
Age: 16
Weight: 150
Height: 5'6

1 Rep Max's
135/95? lol/200

Goals:
200/250/350




Hopefully some of you guys will follow me throughout my Road to SWOLE!!

[ImMikeB]

Squat - 95lbs - 5x5
Bench Press 105 - 5x5
Barbell Row - 95 - 5x5
Barbell Shrug - 90- 3x8
Skullcrusher - 35 - 3x8
EZ Bar Curls - 45 3x8
Hyperextensions – 35 kettle - 2x10
Total Abdominal Machine – 80 - 18x3

This was my first time squatting which is why the numbers are low there, still need to work on my squat mobility/flexibility, def the hardest movement for me. Also want to make sure my Skullcrusher form is correct prob will do a form check for every exercise sooner or later

Also, I'm doing the Shrugs on a shrug machine, idk how much the machine itself weighs but I'm just gonna track the plates I'm putting on it.

Won't use the EZ bar anymore for curls I just read that he doesn't want you to use them, and maybe will replace curls with assisted chin ups

[ImMikeB]

Well good thing its rainy out today, because today is my first rest day. I guess its gonna be a netflix kinda day...


Diet 4/15/14 - Bored so I thought I'd write down what I eat (I woke up pretty late, 11am)

2 Hard boiled eggs, 2 Pouches of Instant Maple Syrup Oatmeal, 1 Banana (560cal - 27p, 86c, 16f)
6 Slices of Turkey (155 cal, 20p, 0c, 8f)

Well now I'm going to my cousins house for his bday so prob gnna eat a lot

[ImMikeB]

Time: 9-11 am

Squat 5x5 - 115lbs
Deadlift 1x5 - 185
Deadlift 1x5 - 205
Standing Barbell Press 5x5 - 55
Bent-over Row 5x5 - 85 (-10%)
Close-grip Bench Press 3x8 - 75
Preacher Curls (Machine) 3x8 - 65
Total Abdominal Machine 3x18 - 80

On my BOR I pulled with my back more..I think I was previously using more of my arms which isn't so good but glad I fixed it

Overall good workout, I don't usually workout in the mornings but I really liked it

Had a delicious double patty burger today Going to see Captain America now

[ImMikeB]

So today I worked out in a new gym since I was up in Rhode Island. It was pretty nice, only thing it didn't have was a hyperextension bench, so tomorrow on my rest day I'm going to do those and ab work...Also I did the workout kinda out of order but I don't think that matters much

So I came into the workout pretty pessimistic since my headphones broke and I was time restricted but overall I had a pretty good workout; I also ended up saving some kids life lolz he was doing decline bench and dropped the weight on him...When I picked it up his face looked so scared and it was red as a tomato haha..

WORKOUT A
Bench 5x5 @ 110
Squat 5x5 @ 120 (Progressing well, already put on lots of weight since I started and it passed my bench already)
Barbell Shrugs 3x8 @135 (Didn't have the shrug machine,,,prob will do barbell shrugs from now on even tho it hits my mushroom tip lol)
Rows 5x5 @ 100
Dumbell Curls 3x9 @ 45 [22.5's] (No straight bar, did both arms at the same time)
Tricep Pushdowns 3x8 @ 84

[ImMikeB]

Squat 5x5 - 115 lb.
Deadlift 1x5 - 205 lb.
Hyper extension - 2x10 (35 kettlebell)
Press 5x5 - 60
Bent-over Row 5x5 - 90
CGBP 3x8 - 85
Bicep Curl (EzBar) 3x8 - 45
Calf Raises - 2x12, then half-reps till failure - 100
Total Abdominal Machine 3x18 - 85

First time workout before school (5:45-7:15) - Enjoyed it but was really tired throughout the day.

[ImMikeB]

Flat Bench 5x5- 115 lb.
Shoulder Shrug 3x8 - 155
Squat 5x5 - 120
Bent-over Row 5x5 - 105
Ass. Chin Up 3x6 - (-25lb)

Was in a rush to finish so I supersetted these:
Pushdowns 3x8 - 42.5
Hyperextension 2x10 - 10lb plate

No time to do abs

[ImMikeB]

Workout B:
DL 215 1x5
Squat 125 5x5
OHP 65 5x5
Row 95 5x5 -10%
Hyperextension 2x10 w/ 25lb kettlebell
Flat Bench 115 5x2
CGBP 90 3x8
Straightbar curls 50 3x8
Lat Raises 12.5 3x8
Preacher curls 65 3x8
Calf work

Also watched BIGGER FASTER STRONGER documentary today and really enjoyed it

[ImMikeB]

I know it was my rest day, but I really felt like lifting, and I thought a back day wouldn't affect my lifts on monday. Workout was pretty random but Ill post everything thing I did in the correct order.

Deadlift 205x3
Med. Overhand Lat Pulldown 85x12
Underhand Closegrip LP 100x10

Bent over Row 95x10x3
Dropset Widegrip LP
100x6
85x6
80x6

Underhand Closegrip LP Dropset
110x8
199x5
85x5

Deadlift
205x1
225x1

Seated Row 85lb - 8 reps, 2 pause reps (2 sets)
Straightarm Pulldown - 60lb 8x2

Flat BP - 95x5

Widegrip LP 85x6

22.5 Dumbell Hammer Curl 1x8
Preachers 65lb 1x6

[ImMikeB]

High intensity workout

Flat BP 115 5x1
Straight Bar Curl 50 8x3
CGBP 95 8x3
Tri. Ext machine 55 8x1
Hammer Curls Dropset 25x8, 22.5x8, 20x8 - Amazing pump
Dumbell Curls Pyramid - 20x8, 22.5x8, 25x2
Preacher Curl 55 8x1
Cable Curls 70 8x1
Rope Pulldowns 42.5 10x1, 50x8x2
Tricep Press Machine 100x12, 120x10
Standing Lat Palldown 35x10, Seeated x10, Reversegrip 50x10
Shrugs 135x12, 185x6, 185x5
Deadlift 185x1

[ImMikeB]

Bench 5x5 - 120
Squat 5x5 - 130
Lat Pulldown 3x8 (Underhand) - 100
Bentover Row 3x8 - 110
Barbell Shrug 3x8 - 165
Tricep Extensions 3x8 - 65 (felt a weird sprain/vibration in my wrist but its fine now)
Hyper Extensions 2x10 w/ 25 lb. plate

Keep neglecting abs and calves , gotta start doing them again

[ImMikeB]

Press 5x5 - 70lb
Squat 5x5 - 135lb (yay, 45 plates)
DL 1x5 - 205lb
Row 5x5 (-10%) - 95lb
CGBP 3x8 - 95lb
Preacher Curls (Machine) 2x8 - 65lb
Underhand LP's 1x8 - 100lb

20 minute medium pace cardio

[ImMikeB]

I've been testing my Max Bench Press on the first of each month, so I maxed out and messed around a little, nothing too much since I got a workday tomorrow

2/1/14 - 100lb

3/1/14 - 125lb

4/1/14 - 135lb

5/1/14 - 145lb

[ImMikeB]

Workout A - 5/2/14

I have now figured out how to change color/boldness. I feel cool.

** Bench Press: 125lbs -5x5
Incline DB Bench Press: 35lbs - 3x10
Squats: 140lbs - 5x5
Bent-over Rows: 110lbs - 5x5

Accessory Work (High Intensity)
Hyperextensions w/ 35lb plate - 2x10
Straightbar Curls: 50lbs - 3x8
Underhand Lat Pulldown: 110 - 3x8
Tricep Extensions (machine): 50 - 3x8
Calf Raises: 100: - 2x12
Abdominal Crunch Machine: 80lbs - 2x12




**I failed my first set, only hit 4 reps, but it was mostly due to being distracted so I tried again and just barley got 5x5. Might have trouble upping the weight next workout

[stronktri]

follow the program strictly. no lifting on rest days. this is a proven routine and you don't wanna mess it up. deadlift once a week is better than twice a week.

[ImMikeB]

follow the program strictly. no lifting on rest days. this is a proven routine and you don't wanna mess it up. deadlift once a week is better than twice a week.

Thank ya bro, I aprreciate you stopping by. Starting tomorrow (4/5/14) I will try and follow the program to the bone. I think I was adding in extra days just because I love lifting and whenever I felt good on a rest day I would do some extra work, but I think it will start affecting my work days soon. So now on my rest days If I have the urge to lift I will just do some cardio. From now on, my rest days will consist of cardio, mobility work, and resting... Also going to clean up my diet for tomorrow so I can get optimal results..Thank you again

[ImMikeB]

Last time working out on a rest day..Killed arms today

Hammer curls DB - Dropset: 25x8 22.5x8 20x8
DB Curls - Pyramid set: 20x8, 22.5x8, 25x3
CGBP - 95x8 105x8 110x8
SB Curl - 50x2x8
Preacher Curls: 65x5, 55x10, 50x8 (Half reps till failure after reps listed)
Tricep Pushdowns: Straightbar - 42.5x15, 47.5x15, 50x12 - Vbar 42x5x8
Underhand Lat pulldown- 100x2x8
Tricep Extension 55x10, 50x15
Tricep overhead ext 25x20

TRISET
CGBP 95x10 --> SB Curl 45x10 --> Forearm curls 25x8 (Did this twice)

Supersetted these 4 exercises 5 reps each: OHP 65, Upright Row 65, Lat Raise 12.5, Front Raise 12/5

Shrugs: 135x2x12, 185x2x10

Abs and Calves

[stronktri]

good luck then. rmb do not burn more calories than u eat while doing cardio. mobility/core work/stretching is a way to go on a rest day.

[ImMikeB]

Press - 75lb: 5x5
Squat - 145lb: 5x5
DL - 210lb: 1x5
Bent-over Row - 100 (-10%): 5x5
CGBP - 110lb: 3x8

Preacher Curls (Mach.) - Dropset: 70x10, 65x6, 55x3 (half reps till failure)
Total Abdominal (Mach.) - 80x12, 90x12
Calf Raises: 130 - 2x8

*Failed so hard on first set CGBP, didn't get my barbell on the left side on the rack and luckily I didn't clamp it so all the plates fell off and it was easy to pick it back up. Elbow hurt a little bit but went away - pretty embarrassing though haha

[ImMikeB]

Bench 130 - 4x5 : On the last set I hit 8 reps, this really cool guy was spotting me and made me go to failure :P
Squat 150 - 5x5
Row -115 5x5
Shrugs 200 3x8
Underhand Lat Pulldowns 115 - 2x8 - DP: 115x8 110x6 100x3 85x5
Skullcrushers 35 3x8 - Form check?
Hyperextensions w/25 plate 2x10
Preacher Curls (mach.) 65 3x8
Calf Raises 130 2x12

[ImMikeB]

Press 80 5x5
Squat 155 5x5
DL 215 1x5

Supersetted all of these was in a rush
Curl 50 3x8
Row 100 5x5
CGBP 95 3x8

[ImMikeB]

Bench Press 135 5x5
Squat 160 5x5
BoR 120 5x5
Chins 1x5, 1x2
Underhand LP 100 1x8
Shrugs 205 3x8
Hyperextensions 2x10 w/ 25lb plate

No time for Skullcrushers or abs which kinda sucks but Ill make up for it today and also I started working out with my friend which is cool

[port12345]

follow this system only. no weight-lifting having snooze situations. this can be a proven plan which means you usually do not wanna mess the idea upward. deadlift once a week offers improvement around 2 times per week.

[ImMikeB]

follow this system only. no weight-lifting having snooze situations. this can be a proven plan which means you usually do not wanna mess the idea upward. deadlift once a week offers improvement around 2 times per week.

I already stated two weeks ago I'm following it strictly now...but thnx anyways

[ImMikeB]

Press 85 5x5
Squat 165 5x5
DL 220 1x5
Row -10% 110 5x5
CGBP 115 3x8
Incline curls 20 1x8 22.5 2x8
Side raises 15 2x8
Tricep ext. 50 2x8

[ImMikeB]

Bench Press 140 5x5
Squat 170 5x5
Bent over Row 120 4x5 (Resetting -10%)
Hyperextensions 2x10 w/ 25lb plate
Curls 55 1x8
Tricep Extensions 50 1x8

Was all out of gas and couldn't finish the workout. It may have had something to do with not taking my pre workout before; I usually take 2 scoops of c4 but I wanted to stop because it makes me gassy :P Guess i might have to go back on it, maybe 1 scoop

[ImMikeB]

Dumbbell Bench Press - 40x12 50x8 55x6
Barbell Bench Press - 135x5
Dumbbell Shoulder Press - 30x8 35x8 40x6
Barbell Shrug 205x12 215x10 225x10
Pure Strength Incline BP - 90x12 110x10 130x8
TBAR Row - 105x8 115x8 130x5
Upright Row - 65x5 65x8
Front Raise & Side Raise 12.5 x 6
Closegrip Lat Pulldown 100 - 5 underhand 5 overhand
Hammer Curls DROP SET 25x8, 22.5x8 ,17.5x8
Straightbar Curls 50 2x8
CGBP - 95x8
Tri Pushdowns (Pyramid Set) - 37.5x12 42.5x12 47.5x12
Preacher Curls 55 2x8
Skull crusher EZ bae 35 2x8

A little abs and calves

[ImMikeB]

Press: 90 - 2x5, 1x4 [failure]
Press (RESET): 80 - 2x5
DL: 225 - 1x5, 245x1
Squat: 165 - 5x5
T-Bar Row: 125 - 5x5
Incline Curl: 22.5 - 3x8
Chin Ups: 3x3 - bodyweight

[ImMikeB]

BP: 145 - 1x5, 145 - 1x4 [failure]
BP: 130 - 3x5 (reset)
Squat: 170 - 5x5 : Foam rolled before squatting, felt great :P

BB Shrug: 225 - 3x8 & Hyperextensions: 2x10 - 25lb plate
Bent-over Row: 120 - 5x5 & Chin-ups: 3x4 - bodyweight
Skullcrushers: 45 - 3x8 & Side Raises: 12.5 2x10

Abs & Calves

[ImMikeB]

Main Lifts
Press: 85lb - 5x5
T-Bar Row: 130lb - 5x5
Deadlift: 225lb - 1x5
Squat: 170lb - 5x5

Accessory Lifts
CGBP: 120lb - 3x8
Curls: EZ Bar + 20lb - 3x8 (pic added, not sure about actual weight)
BB Shrug: 225 - 3x8
Pull/Chins - 30 total

Superset:
Upright row 65x5
Side raise 12.5x8
Front raise 12.5x8

Abs and Calve Work

Currently at my summer house for the weekend, so I'm going to look at a few gyms today, and decide which one I will use to workout in tomorrow and the rest of the summer! Also, I plan on putting my diet in check soon and track my macros