Dallas' Journey to be A Monster

[Dallas_15]

Hey Guys,

Ok so I decided to do a log in hope It will give me more of a drive to hit my goals and so I can track where Im at with certain things.


First off, my stats:

Age - 17 Years Old
Weight - 80kg (176lbs)
Height - Approx. 5'11



Measurements in Inches (Relaxed)

Arms -14'
Legs - 21
Waist (at bellybutton) - 34'
Calves - 14'
Chest -44'



Below is a program I made that Ill be using:
It consists of two workouts (A & B) for each bodypart that will be done week to week.
(e.g Week 1 = Workout A, Week 2 = Workout B)

Monday - Chest
Workout A
DB Bench Press
Incline BB Bench
Push Ups
Cable Flyes

Workout B
BB Bench Press
Incline DB Bench
Weighted Dips
Dumbbell Flyes

Tuesday - Back
Workout A
Lat Pulldowns
Deadlifts
Seated Row
Wide-grip Chins
Front Pulldowns

Workout B
Lat Pulldowns
Dumbbell Row
Close grip Chins
Dumbbell Pullovers

Wednesday -Legs
Workout A
Squats
Dumbbell Lunges
Leg Press
Hamstring Curls
Calf Raises

Workout B
Squats
SL Deadlifts
Leg Press
Hamstring Curls
Calf Raises

Friday - Shoulders
Workout A
DB Shoulder Press
BB Upright Row
Lateral Raises
Rear Delt Raises

Workout B
Military Press
Upright Row
Front Raises
Lateral Raises

Saturday - Arms
Workout A
Close Grip Bench
Weighted Dips
V-bar Pushdowns
Barbell Bicep Curls
DB Hammer Curls
Reverse Curls

Workout B
O.H Extensions
Skullcrushers
Rope Pulldowns
DB Incline Curls
Preacher Curls
Hammer Curls


I rest on thursdays and since my legs are pathetic and need ALOT of attention I will try to train legs on a sunday aswell as the wednesday. Sets are usually 3, but can get to 4 or 5 for compound lifts, generally 3 though. And reps between 8 - 12.

DIET

Im not sure how many cals a day I get because I dont track that. I like variety so I couldnt be bothered posting up my exact size meals and what they consist of etc etc.

But my diet is fairly clean and consists alot of: Fish,Milk, Meats, Veges, Fruits, Almonds, Yoghurts, Breads, Rices, Tuna, Water.

Supplements - Maxx Essentials Whey and Creatine Mono.

GOALS
Short-term is to get to 85kg (187lbs) by X-mas.

Long term is basically to get big enough to cut down and look massive and compete in the teens in the next year or two.


Hope you will follow me in my journey to become a monster haha. Below are some pics....Only two and I know they are bad quality but I have a camera now and will post up every month or so with new pics showing progress.

Thanks Guys,

Dallas.

[Dallas_15]

Ok today I was meant to do chest but I decided to train chest tommorow with my mate so i can have someone spot me, So I did back today.

I am only deadlifting fortnightly...for me its better, I feel stronger then weekly, since sometimes I real sore from the week before.

Since I started my program last week, but my log this week it is workout B today. So my workout looked like this:



First Up I had Dumbbell Rows.

1 x 33lbs for 20 reps(Warm up), 1 x 55lbs for 12 - 15 reps, then 2 sets of 77lbs for about 6 reps.

Next I did Close grip Chin Ups (body weight) which I probably should have done first since DB rows really took it out of me.

I did 4 sets of close grip chins and was getting about 6 - 8 each time.

Lat Pulldowns I did next, 1 sets I started on pin number 6 on the machine. Did about 6 reps.
I dropped it back to 5 and got about 8 - 10 out for the last 2 sets. Wasnt feeling the best on these this week for some reason.

Lastly I did DB Pullovers with 55lbs. i was really stretching back with these and it felt reel good on my lats so I didnt bother to go heavier. I did around 10 - 12 reps on these for 3 sets. it was a really nice finisher for me.

Overall i thought it was a fairly decent workout. My intensity was higher then usual since I had some hardcore music playin and I felt more focused.



Keep tuned for Chest tommorow!!



Dallas.

[ashylarryku]

1st sub!

good luck bro, excited to see how things go.

sub to my journal if you want. good motivation!

[dballer]

Good luck bro! WOrk hard and you will do well!

[Dallas_15]

Originally Posted by ashylarryku

1st sub!

good luck bro, excited to see how things go.

sub to my journal if you want. good motivation!

Thanks for the sub. Will return the fav.
Keep an eye out for my chest workout, will post up tonight.

[Dallas_15]

Originally Posted by dballer

Good luck bro! WOrk hard and you will do well!

Will do man, Thanks!

[Dallas_15]

I wont bother postin up my chest workout, cause as I said it was at my friends and he didnt have that much equipment so it was a major fail.

Heres my leg workout !

Warmed up on bike for a couple of mins.

SQUATS - 60KG (132lbs) Warm up for 12 - 15 reps. 1 set of 100kg(220lbs) for about 8 reps then I did another 2 sets of 5 reps with 120kg (264lbs).

Im trying to up my squat a bit each time to get it up so hopefully we see results form here.

Next was STIFF LEGGED DEADS.

I did 3 sets of about 10 - 12 reps on these and the weight was just right and could feel a real good stretch in the hams. Was using 176lbs (80kg).

Next I did Seated Ham Curls.

3 sets 8 reps on pin number 6 with hardly any rest between sets.

To finish I did 4 sets of standing calf raises and in between sets did lunges with 12.5kg db in each hand.

On the calf raises I was doing about 8 reps with 40 kg each side.


That was it for my leg workout. I felt ****ed after squats but managed to keep the intensity and focus up throuhout the workout, so i thought it was overall pretty good.


Hope I can start uppin some of my lifts an put on smoe serious size!!




Keep tuned for my shoulder workout tommorow!!!

[Dallas_15]

Morning guys, shoulders today so keep tuned!

[Dallas_15]

Ok today was shoulders day. Pre-workout I had Black powder by MRI. Greta stuff!

Barbells were taken so I had to do dumbbell shoulder press to start.

Warmed up on 12.5kg (27lbs) for 15 reps.

Next set I did 12 reps of 20kg (44lbs).

For the last 2 sets I did 25kg (55lbs) for around 6 - 8 reps.



NEXT I DID UPRIGHT ROWS ON SMITH MACHINE.

3 Sets, 20 kg (44lbs) on each side.
After these my shoulders felt wrecked. I did about 8 - 10 reps on these.

Next I did front raises with 15kg (33lbs) dumbbells. I did 3 sets of about 8 reps.

After that was rear delt raises. Real light with these because you can't really do them real heavy. 10kg to finish and did about 10 reps for 3 sets. These were a great finisher and burn the **** out of your rear delts.

Loved the workout, and got a good pump from the black powder.

I will try up my strength a bit every fortnight and will post up] every month my stats to see if anything has changed.



Would like to see more subbers!!! lol. Anyway stay tuned, arms tommorow!


Dallas.

[trav333]

Originally Posted by Dallas_15

Ok today was shoulders day. Pre-workout I had Black powder by MRI. Greta stuff!

Barbells were taken so I had to do dumbbell shoulder press to start.

Warmed up on 12.5kg (27lbs) for 15 reps.

Next set I did 12 reps of 20kg (44lbs).

For the last 2 sets I did 25kg (55lbs) for around 6 - 8 reps.



NEXT I DID UPRIGHT ROWS ON SMITH MACHINE.

3 Sets, 20 kg (44lbs) on each side.
After these my shoulders felt wrecked. I did about 8 - 10 reps on these.

Next I did front raises with 15kg (33lbs) dumbbells. I did 3 sets of about 8 reps.

After that was rear delt raises. Real light with these because you can't really do them real heavy. 10kg to finish and did about 10 reps for 3 sets. These were a great finisher and burn the **** out of your rear delts.

Loved the workout, and got a good pump from the black powder.

I will try up my strength a bit every fortnight and will post up] every month my stats to see if anything has changed.



Would like to see more subbers!!! lol. Anyway stay tuned, arms tommorow!


Dallas.

nice **** dude!!! keep it going

[Dallas_15]

Today was workout B for arms. This is how it looked.

Overhead extensions with Dumbbell(Two-armed, not with one arm)

1 set of 15 reps with 27lbs(12.5kg).
1 set of 12 reps with 44lbs(20kg)
1 set of 12 reps with 55lbs(25kg)
2 sets of 8 reps with 66lbs(30kg)

These gave me a real good pumped and smashed my tri's. My strength felt better to. I had never done 30kg before on that aswell.

Next was skullcrushers with a 25kg barbell. Did 3 sets of 12 reps with great form and really squeezing ther tris.

Then I did Kick backs with 12.5kg dumbbell. 3 sets of 10 reps. BURNT LIKE CRAZY.

To finish on tri's I did rope pulldowns on pin number 3 and did about 12 reps for 3 sets.
Great finisher and left me with a good tri pump!


BICEPS

Started with incline DB curls. 3 sets of 8 reps with 12.5kg DB.

I am not very strong at this exersice as I have only just added it into my workout so the different angle is making it harder, in a good way though. I tried 15kg on these but form started lacking.

Next for bi's I was meant to do barbell preacher but preacher was takin so I did one arm db preacher on an incline bench.

1st set - 15 kg for 10 reps
2nd set - 17.5kg for 8 reps
3rd set - 17.5 kg for 8 reps then drop set to 12.5kg till failure.
4th set - SAME AS 3RD

By this stage my arms were pumped up and rock solid haha. So to finish I did hammer curls with 10kg. Doesnt seem like much I know but my arms were wrecked and couldnt do any heavier. Did 3 sets for only 8 reps and was sweatin like crazy.

I felt pretty good about the workout, downed a shake (WPI) then had some chicken and rice at home.


Overall was a good workout and I'll aim to up my lifts every fornightly.




Dallas

[Dallas_15]

I was going to do legs twice a week. Wednesday and Sunday (tommorow) but I am busy all day tommorow and worked my legs hard on wednesday so there still sore anyway. But form now on if im not sore from wednesday I will train them again on sunday cause my legs need alot of work.

Keep tuned for monday guys........Chest!

[Dallas_15]

Ok so today I did chest. It looked a little something like this:

Smith Machine Barbell Bench Press (Flat)

20kg each side to warm up. 15 reps
Then for the next 3 sets I did 2 x 20kg plates each side for about 6 reps.
My strength on bench is pretty **** so Its something to work on i guess.

Next I put the bench on an incline and did 30 kg each side on that for 6 - 8 reps.
Then did a drop set with just 20 kg each side on the last 2 sets.

These burnt like hell and gave me the best pump

Next i moved on to dips.

I did 3 sets with 15kg attatched to me, managing about 5 - 6 reps and then bodyweight dips until failure on the last 2 sets.

To finish off chest I did dumbbell flyes with 17.5 kg dummbbells and really stretched these at the bottom. It gives you the best pump and stretches the muscle at the same time.

Overall i was pumped as at the end of this worjout and felt great but I would like to improve my strength alot on bench...but I guerss thats what this workout logs for so wish me luck.



I will be back tommrow to type up my Back workout. Deasdlifts, **** yeah.





Dallas.

[Dallas_15]

Today was back, here my workout:

Chins - Close Grip (lat pulldown was taken)

Body weight for 3 sets, 12 reps then 8 then another 8.

Next deadlifts

1st set - 60kg (WU) 12 reps
2nd set - (100kg) (6 - 8 reps)
3rd Set - (120kg) (4 - 6 reps)
4th set - (130kg) only got out 2 reps on this before grip started slipping.

I didnt really feel focused on deads todaya nd thought i coulda done better. nonetheless they burned like hell. might do some grip work at the end of back days from now on. some farmer walks or so... I wanna up my dead.


Anyway next I did Seated row.
3 sets on pin number 6. drop setted to pin 4 on last 2 sets and did until failure. Was gettin 8 reps on pin 6.


Last I did DB pullovers with 22.5kg dumbbell.
These are a nice strecth and burn heaps.
3 sets of about 8 - 12 reps.


That was me for back. An ALRIGHT workout, enough to get a good pump.



Will post up my leg workout tommorow, SQUATS :d


Dallas.

[Dallas_15]

Morning peeps. Leg Day today just review my last lifts from last weeks workout....

and downloading some songs thatll get me pumped!

[Dallas_15]

Started with a ride on one of the bikes to get warmed up.

Next, SQUATS!

60KG - 15 Reps (Warm Up)
100KG - 8 - 12 REPS - 1 Sets
120KG - 5 REPS - 2 Sets
^^ After this set I dropped back to 80kg and did until failure then again with 60 kg aside.

My legs were ****ed. I didnt feel up to it to go heavier. Ill keep at it till I can do 8 with good form on 120kg then maybe up the weight in small increments.

Next was leg press. 320 kg for 5 - 8 reps - 3 sets.

Then dropped the weight to 200kg and got out 15 rest pause style.

Hammy Curls (Seated) Next:

3 sets at pin 5 for about 10 reps. Hams were sore from last week soo yeah..

After this I did standing calf raises with 80kg for about 5 reps and 4 sets.



Nearly spued at one satge on hammy curls. I think its because i trained with some high intensity....might have just been the dust in lungs from the dust storm that occured though.




Thats me for legs, be back friday for shoulders!!!!!!!!

[Dallas_15]

Dumbbell Shoulder Presses

12.5 kg to warm up - 15 reps
17.5kg - 12 reps
25kg - 8 - 10
27.5kg - 8 reps
27.5kg again for 5 reps.

I hadnt gone up to 27.5kg before so thats a new PR for that many reps

Next i did smyth sumbbell row. 3 sets with 20kgs each side. same weight as last time. i love these. they burn like crazy!

Front raises with15kg dumbbells - about 5 - 8 reps. then drop setted to 12.5kg till failure
3 sets of this.


Lying rear delt raises with only 10kg (shoulders ****ed by now).
10 reps. 3 sets.

To finish I did some shrugs on smyth machine with 2 x 20kg plates each side. 8 reps. 3 sets.


Overall great shoulder workout. hit 27.5kg (new pr) on db shoulder press so stoked about my strength going up.



Keep tuned tommorow for Arms!!!!

[Dallas_15]

Close Grip bench

1 x 40kg(Warm Up)
1 x 60kg (12 reps)
2 x 75kg (5 - 8 reps)
1 x 40 kg dropset of 12 - 15 reps.


Dips

2 sets with 15kg attatched to me. 5 reps then bodyweight ones till failure.

Skullcrushers with 25kg bar.
3 sets of 10 - 12 reps.

Rope pulldowns on pin 4 (8 - 10 reps) then drop setting to pin 2 and making it burn like hell till failure!!

** Next was biceps **

Barbell Curls (Weight of bar not included in my log, only go by what weight is on the bar. Exept for squats or deads using olympic bar.)

1 x 10kg (15 reps) warm up
1 x 20kg (12 reps)
2 x 30kg (5 - 8 reps)
1 x 20 kg (until failure)

Hammer Curls

3 sets of about 10 - 12 reps with 12.5 kg.

And thats me done for arms. 2 exersices does it for me on bi's. It might not seem like muhc but I just add more sets and higher intensity. Trust me it works..!

[Dallas_15]

Its been 2 weeks guys, started at 80kg. Stepped on scales today and was 82kg!!!

Im on creatine mono so probably water weight, but who cares I been eatin like a beast and 2 kg's is 2kg's!!! All I have to do is maintain that now and hope to put on more!!

[Dallas_15]

Dumbbell Bench Press

Set 1 - 12.5 kg (20 reps for warm up)
Set 2 - 20kg (15 reps)
Set 3 - 30kg (10 - 12 reps)
Set 4 - 40kg (5 reps)
^^
I HAVE NEVER DONE THIS WEIGHT BEFORE. NEW PR, ESPECIALLY FOR 5 REPS. HAPPY WITH THAT
Set 5 - 40kg (5 reps again!)

Incline Smyth Machine Bench

1st Set - 20kg each side (12 - 15 reps)
2nd Set - 30kg each side (10 - 12 reps)
3rd Set - 35kg each side (8 reps)
then dropsetted to 20kg eachs ide and repped out till failure!


Weighted Dips
3 sets with 17.5kg attatched to me - 5 reps then bodyweight till failure.

DB Flyes

3 sets with a 20 kg dumbbell really stratching those pecs out! burnt like hell. great way to finsh...



Overall I have gone up in strength with chest and am pushin myself harder ever since starting this log. My hard work is paying off since my strength has gone up and I have put on 2kg in 2 weeks


Will be on tommorow to post back workout!

[Dallas_15]

Lat Pulldowns

1 Set on pin 3 (Warm Up ) - 15 reps
3 sets on pin 6 (8 reps)


Dumbbell Rows

1st Set - 30 kg - 10 reps
2nd Set - 35 kg - 8 reps
3rd Set - 40 kg - 5 reps (NEW P.R!!!)
4th Set - ^^^Same^^^

Seated Row

3 Sets on Pin 6 (8 - 10 Reps) ... Drop setted last set to pin 4 till failure.


Cable Front Pulldowns

3 Sets on pin 5. About 8 - 12 reps. Really squeezing the lats. great finisher, ncie stretch feeling....



Overall, Proud of the workout, been hitting new P.R's on most lifts!!

Stay tuned for legs tommorow and see If I can break more P.R's!!

[Dallas_15]

5 MIN WARM UP ON BIKE


SQUATS

60kg - 15 reps - warm up
100kg - 10 - 12 reps
120kg (2 sets) 5 - 8 reps
then a pyramid set back down to 100 and then 60 again. legs burnin like hell.

SLDL

35kg dumbbells. 3 sets. 10 reps.


by this stage i started to feel sick so i threw up my preworkout n.o in the toilet and resumed my workout.

hammy curls (seated)

pin 5 for 3 sets (10 - 12 reps , drop setting to pin 3 and reppin till failure


Standing calf raises.

40kg each side, stretching at the bottom and explosive contraction. about 4 - 5 sets of this. and just going till i couldnt do another.

[metalmike]

you have my support. stay consistent, get bigger! I'm also from sunshine coast, qld.

[Dallas_15]

DB Shoulder Press

1 x 12.5 kg (20 reps warm up)
1 x 20 kg (12 - 15 reps)
1 x 25 kg (8 reps)
1 x 27.5 kg (5 reps)

Might go for 30kg's next week on these!

Upright row (Barbell) with 15 kg each side

3 sets of about 8 - 10 reps

Front raises (cable)

Pin 2 , 3 sets for about 8 reps each arm.


Rear delt raises
3 sets with only 10kg (burns like ****!!!)


to finish i did 3 sets of shrugs on the smith machine with 30 kg each side.


Overall good workout and I hope i can get 30kg next week!!!

[Dallas_15]

Overhead Extensions

1 x 15kg (15 reps warm up)
1 x 20 kg ( 12 reps)
1 x 25kg (12 reps)
1 x 30 kg (8 reps)
1 x 32.5 kg (5 reps)



Skullcrushers

3 sets with 10 kg each side on bar .. 12 reps



Kick Backs

12.5 kg - 3 sets - 8 reps each side

Rope Pushdowns

3 sets - pin 4 - 8 reps - dropsetting to pin 2 till failure.




iNCLINE DB Curls
1 set 12.5 kg ( warm up ) - 8 reps
3 sets - 15kg (5 - 8 reps)


Preacher curl with barbell
10kg each side. 3 sets - 8 - 10 reps


Hammer curls with 12 .5 kg to finish. - 12 reps


Overall good workout, arms were pumped up as ****, pics coming soon!!!

[Dallas_15]

Smith Machine Bench Press

1 x 40kg (Warm up, 20 reps)
1 x 80kg (8 reps)
1 x 90kg (5 reps)
1 x 60 kg (dropsetted till failure)

WAS MEANT TO DO DB INCLINE BENCH NEXT BUT WAS REALLY BUSY SO NO BENCHES, SO I DID ON SMITH MACHINE.

3 Sets with 60kg all up for 8 - 10 reps dropsetting to 40kg on last set and doing another 5.


Dips

3 sets with 17.5kg strapped to me.

5 reps then another 8 - 10 bodyweight after that.


DB Flyes

3 sets, 10 - 12 reps with 17.5 kg stretching the **** out fo my chest. hurts but feels so good...


Last I did 3 sets of bodyweight push ups. managed about 8 reps...



That was it for chest. Back tommorow! Deadlifts!!!

[Dallas_15]

Lat Pulldowns

1 x Pin 3 (20 rep warm up)
3 x pin 6 (8 reps)

Deadlifts (RAW, NO STRAPS ETC.)

1 x 60 kg (12 REPS, LOWER BACK W/UP)
1 X 100KG (8 REPS)
1 X 120KG (6 - 8 REPS)
1 X 140KG (5 REPS) *******Personal Best !!!!!********..for 5 reps that is.
1 x 100kg ( 10 reps)

Seated Rows
2 (sets) x Pin 6 (8 - 10 reps)
1 x pin 8 ( 5 - 8 reps)
1 x pin 5 (repped out till failure, not sure hwo many reps)

Chin Ups

3 x bodyweight (5 reps)


Front cable pulldowns

3 sets on pin 6 for 6 - 8 reps dropping to pin 4 and reppin till failure. burned my lats like hell, sick finisher!!


Overall I went up on most my lifts today so Im progressing really well.. Hope i can keep gettin my deadlift up!!

<b>Personal Best acheived this workout :</b>

Deadlift - 5 reps with 308lbs (140kg) - RAW
Seated Row - Got up to pin 8, usually only do pin 6.


Stay tuned for Legs tommorow!!!

[LeantoMean]

Good job on the PR man, thats a pretty big raw lift man, keep up the good work .

[Dallas_15]

Originally Posted by LeantoMean

Good job on the PR man, thats a pretty big raw lift man, keep up the good work .

Thanks man will do!

[Dallas_15]

Smith Machine Shoulder Press

1 x 20 kg each side (15 reps)
3 x 30kg each side (8 reps)

Upright Rows

15kg each side on barbell - 8 - 10 reps - 3 sets

DB Front Raises with 15 kg - 8 reps

Bent Over rear delt raises

12.5 kg - 3 sets - 10 reps (dropsetting to 10kg until failure)


Good workout, shoulders were pumped and went up in uproght rows...pics coming soon!!

arms tommrow!!!