Mdurks17's log...Starting tiny, getting HUGE

[mdurks17]

Alright, get pumped! Name's Matt and this is the log that's gonna hold how I went from being a small bastard to a big mofo (well, it's the plan anyway 8) )First day back in the gym, going to go hard. Using Monday's workout instead of Wednesdays since my tri's are destroyed from bodyweight exercises with a friend but next week will stick to the sched. Anyway.

Monday: Chest/Biceps
-Flat bench 3 x 6-8
-DB flies 3 x 6-10
-Wide pushups 3 x 10
-Barbell curl 3 x 6-8
-Hammer curls 3 x 6-8

Wednesday: Back/Triceps
-Chinups (wide grip) 3 x failure
-One arm rows/Bent over rows 3 x 6-8
-Shrugs 3 x 6-8
-DL every other week 3 x 6-8
-Dips 3 x 10
-Overhead extensions 3 x 6-8
-Tricep pushdowns/ skullcrushers 3 x 10

Friday: Legs/Shoulders
-Squats 3 x 6-8
-Lunges 3 x 10
-Hamstring curls 3 x 6-8
-Calf press 3 x 10
-Military press 3 x 6-8
-Lateral raises 3 x 6-8

+ Abs every gym day

Matt

*Moved from regular workout logs to here for the sake of getting feedback from my fellow teens

[mdurks17]

I make sure I'm in and out (with weights) in under an hour as long as it's possible, 90-120 second max reps (usually just until I get the weight set and maybe a breathe and a sip of water), maybe longer sometimes.

GOAL: Get BIGGER, STRONGER and BETTER the RIGHT way.

Today...
Not a bad first workout. Obviously starting out it's going to be shaky but I definitely feel accomplished. Went decent, was in and out in under an hour and then did some cardio/HIIT with my friend. Overall feeling pretty good. Tired. Might take Tues/Thurs off completely and go with him and the gym M/W/F, or (as he suggested), gym T/W/S and with him M/W/F. We'll see how I feel. Comments? Stats:

Chest/Biceps/Abdominals
Weight x Rep x Set

Flat bench
50 x 10 x 2
60 x 6 x 1
70 x 3 x 1
80 x 1 x 1
90 x 8 x 1
90 x 5 (plus one crap rep where I lost it and had to resort to getting it to the bar and reset) x 1
90 x 2 x 1
85 x 2 x 1

Comments: Will lower to 85 next week from start until I can complete them with perfection

DB flies
10 x 10 x 1
15 x 10 x 3

Comments: Gotta re-look up form just to make sure I did it right but not bad

Wide pushups
Body x 10 x 1
Body x 2 x 1
Body x 5 x 1

Comments: Exausting

Barbell curl
20 x 10 x 2
25 x 8 x 2
30 x 7 x 2
30 x 6 x 1

Comments: Originally tried for 40 but too heavy. Not bad, felt the pump after

Hammer curls
12 x 8 x 3

Comments: Yikes, nice

Weighted decline situps
15 x 10 x 1
25 x 10 x 2

Comments: Gotta get used to form again on these

MG shake + Banana then:

Cardio kickboxing/endurance training/Pushups/Ab workout

MG shake, later baked clams, salad, manhatten clam soup, half a roast chicken, sweet potato and mixed veg. Casein later.

Feel stuffed after that little trip to the diner, probably going to go lighter with just a chicken breast or so, half a sweet and some mixed veg or a salad at home from now on. Wooh!

Hope you guys have a good one, and if you've got any tips I'm all ears.

Later,
Matt

[Champc98]

Good looking program.

Only thing I suggest is that you add some kind of incline pressing, either DB or BB on chest day. Also, add something like rear delt raises on shoulder day because you don't want to neglect your rear delts.

Just suggestions bro, good luck with everything.

[mdurks17]

Monday: Chest/Biceps
-Flat bench 3 x 6-8
-DB flies 3 x 6-10
-DB incline 3 x 6-8
-Pullovers 3 x 6-8
-Barbell curl 3 x 6-8
-Hammer curls 3 x 6-8

Wednesday: Back/Triceps
-Chinups (wide grip) 3 x failure
-One arm rows/Bent over rows 3 x 6-8
-Shrugs 3 x 6-8
-DL every other week 3 x 4-6
-Dips 3 x 10
-Closegrip Bench 3 x 6-8
-Tricep pushdowns/Skullcrushers 3 x 10

Friday: Legs/Shoulders
-Squats 3 x 6-8
-Lunges 3 x 10
-Straight Leg DL's 3 x 6-8
-Good Mornings 3 x 6-8
-Calf press 3 x 10
-Military press 3 x 6-8
-Lateral raises 3 x 6-8
-Rear delt raises 3 x 6-8

+ Abs every other gym day

Bodyweight/Cardio kickboxing M/W/F with a friend


...Am I overdoing it on W/F?

[mdurks17]

Not a terrible day for the first leg/shoulder day. Need to get the hang of everything flowing better though...

Weight x Rep x Set

Squat
75 x 10 x 2
100 x 6 x 1
120 x 3 x 1
135 x 1 x 1
150 x 6 x 3
Comments: Form iffy toward end up second set, broken on last of third set. Back straining to do some of the work, stare at ceiling and push.

Lunges
12 x 10 x 2
20 x 8 x 3
Comments: Harder than I thought, not too bad though.

Single leg DL
N/A
Comments: Running short on time, wasn't positive on how to do properly so omitted this time.

Calf Press
95 x 10 x 2
115 x 10 x 1
135 x 8 x 3
Comments: Try on machine next time for the sake of speed.

Standing Military Press
45 x 10 x 2
55 x 6 x 1
65 x 3 x 1
70 x 1 x 1
80 x 2 x 1
75 x 1 x 1
Comments: Lower weight, look up form and hand positioning.

DB lat raises
8 x 10 x 2
12 x 6 x 3
Comments: Good burn. Look up form just to be sure. Little harder toward end.

DB rear delt raises
10 x 10 x 2
15 x 6 x 3
Comments: Look up good form, bad last reps round two.

[mdurks17]

Delayed, but here we go:

Chest/Biceps

Weight x Rep x Set

Flat bench
45 x 10 x 2
60 x 6 x 1
70 x 3 x 1
80 x 1 x 1
90 x 8 x 2
90 x 6 x 1

Comments: got excited, went slower on third set and lost it.

Incline bench
45 x 10 x 2
55 x 6 x 1
65 x 3 x 1
80 x 2 x 1
85 x 4 x 1
80 x 6 x 2
80 x 3 x 1

Comments: failed on last set, had to lower to floor.

DB flies
12x 10 x 1
20 x 10 x 1
25 x 6 x 1
25 x 4 x 1

Comments: Look up form again, surprise give out on last set, had to catch on chest and lower.

DB pullovers
Did a few, didn't feel right, need to look up form if going to add.

Barbell curl
20 x 10 x 2
25 x 6 x 2
35 x 7 x 1
35 x 3 x 1
35 x 2 x 1
30 x 3 x 1

Comments: None.

Hammer curls
15 x 6 x 1
15 x 5 x 1
15 x 3 x 1
12 x 8 x 1

Comments: Not bad. Form?

MG shake + Banana

[mdurks17]

Back hurts today...Guess that's good. Tri's, not so much, may have to see how it goes. Possibly switch to a back/bi and chest/tri?

Back/Triceps/Abdominals

Weight x Rep x Set

Chinups (wide grip)
Body x a few x 2, switched to assisted chinups, did a few and stopped. Must gain strength and overcome fear of looking foolish, will not happen again.

Deadlift
75 x 8 x 1
115 x 8 x 2
150 x 6 x 3

Comments: Alright I suppose. Not killer. Need to build endurance, also teacher said DL's bad for back and there are better exercises and he's an experienced lifter so scrap and get new back workout?

Shrugs
45 x 10 x 2
60 x 8 x 1
75 x 6 x 1
95 x 8 x 1
105 x 8 x 2

Comments: Look up form because from behind it felt kind of strange.

Dips
Body x 10 x 1
Body x 5 x 2

Comments: Busted out first set, second set was meh, third was a surprise failure.

DB bent over rows
10 x 10 x 2
12 x 8 x 1
15 x 6 x 1
25 x 8 x 3

Comments: Broken last set?

CG bench
45 x 10 x 2
55 x 8 x 1
70 x 6 x 1
80 x 5 x 1
75 x 7 x 1
75 x 4 x 1

Comments: Failed, pushed hard but nothing doing on last set.

Skullcrushers
20 x 10 x 2
30 x 8 x 1
35 x 6 x 1
35 x 4 x 1

Comments: Was pushing my time by this point but still not bad.

MG shake + Banana

[mdurks17]

Weight x Rep x Set

Squat
75 x 10 x 2
100 x 6 x 1
120 x 3 x 1
135 x 2 x 1
145 x 8 x 1
145 x 6 x 1
145 x 8 x 1
Comments: Pushed for 8 first set, unsure of form but kept looking up to make sure back did not help cheat. Went up for 6 and probably could have done more set 2 but slowed and lost mental prep and feared I couldn't do it. Last set did 8, although felt like I was doing a "swooping" motion, although no back pain suffered. Maybe didn't go low enough, but not bad.

Lunges
12 x 10 x 2
20 x 8 x 3
Comments: EFFfff that was tough.

Calf Press
95 x 10 x 2
115 x 8 x 1
140 x 8 x 3
Comments: Definitely better than standing.

Standing Military Press
50 x 10 x 2
55 x 6 x 1
65 x 3 x 1
70 x 2 x 1
75 x 6 x 1
75 x 5 x 1
75 x 3 x 1
Comments: Tough first set, lower warm ups? Five then form gave part way up for sixth rep but couldn't push it and didn't want to risk injury. Look up form, staggered step? Failed last set for looking in mirror. Need to work harder.

DB lat raises
8 x 10 x 2
12 x 8 x 3
Comments: Tried busting them ouot. Possible form break last reps 2nd set.

DB rear delt raises
N/A
Comments: Absolutely forgot how to do and was already exausted <- main reason for 4 day split

[mdurks17]

Monday: Chest/Triceps
-Flat bench 3 x 6-8
-DB flies 3 x 6-10
-BB Incline 3 x 6-8
-Dips 3 x 10
-Closegrip Bench 3 x 6-8
-Tricep pushdowns 3 x 6-10
-Skullcrushers 3 x 6-10

Tuesday: Back/Biceps
-One arm rows 3 x 6-8
-Shrugs 3 x 6-8
-DL every other week 3 x 4-6
-T-Bar rows 3 x 6-8
-Cable rows x 6-8
-Seated barbell curl 3 x 6-8
-Hammer curls 3 x 6-8

Thursday: Legs
-Squats 3 x 6-8
-Leg presses 3 x 6-8
-Lying leg curls (?) 3 x 6-8
-Lunges 3 x 10
-Straight Leg DL's 3 x 6-8
-Calf press 3 x 10


Friday: Shoulders
-Military press 3 x 6-8
-Lateral raises OR Cable lat raises 3 x 6-8
-Rear delt raises 3 x 6-8
-Upright row 3 x 6-8
-Arnold press 3 x 6-8

[mdurks17]

Monday (May 26): Chest/Triceps
Flat bench
50 x 8 x 2
60 x 6 x 1
70 x 3 x 1
80 x 2 x 1
95 x 8 x 2
95 x 6 x 1
Comments: First set felt good, could've done more but stopped at 8 like the plan says to. Second set tougher but pushed for 8. Third set, tough luck, pushed but couldn't get it.

Incline Bench
65 x 4 x 1
70 x 2 x 1
85 x 8 x 1
85 x 4 x 1
85 x 7 x 1
Comments: Check form to see how low to go, first set pushed and made 8, second got tired for no reason and third pushed for seven, was almost out at six, also did at a faster pace than the other sets.

DB flies (actually DB incline by accident)
15 x 10 x 1
20 x 10 x 1
25 x 8 x 1
25 x 7 x 1
25 x 4 x 1

Dips
Body x 3 x 1
Comments: -_-

Closegrip Bench
55 x 8 x 1
Comments: Did incorrectly

Tricep pushdowns
30 x 10 x 1
40 x 3 x 1
30 x 7 x 1
Comments: Tough, couldn't, failed before 8.

Overall bad workout, needed to rest and make up for it next week.

[mdurks17]

Tuesday (May 27): Back/Biceps
Chinups (handle grip, palm in)
Body x 3 x 1
Body x 2 x 1
Comments: -_-

Deadlift
75 x 8 x 1
120 x 8 x 2
155 x 6 x 3
Comments: Bad last reps second set, third set bad reps also, no grip, need to get chalk.

Shrugs
50 x 10 x 1
65 x 8 x 1
75 x 6 x 1
95 x 8 x 1
105 x 8 x 2

DB bent over rows
12 x 8 x 1
15 x 8 x 1
25 x 6 x 1
35 x 8 x 1
35 x 6 x 1
35 x 4 x 1
Comments: Form check, first left set bad, forced last set not good form.

T bar rows (machine)
Machine x 8 x 1
25 x 6 x 2
25 x 4 x 1
Comments: Form?

Cable rows
50 x 6 x 3
Comments: Bad form?

Barbell curls
25 x 8 x 2
30 x 4 x 1
35 x 6 x 1
35 x 8 x 1
35 x 7 x 1
Comments: meh...

Hammer curls
15 x 6 x 1
15 x 5 x 1
15 x 3 x 1
12 x 8 x 1

Overall another eh day

[mdurks17]

Thursday (May 28): Legs

Squat
85 x 8 x 2
100 x 6 x 1
120 x 3 x 1
135 x 2 x 1
150 x 6 x 3
Comment: Felt like swooping motion.bad form so stopped but cuold have continued to 8 reps. Ditto set two. WTF is the swooping feeling? Checked third set...Hips back then lifted? Need to fix...

Front squat
75 x 8 x 1
80 x 6 x 1
85 x 4 x 1
100 x 6 x 1
100 x 7 x 1
100 x 8 x 1
Comments: Form felt weird for set 1, set two my wrists/arms felt like breaking, especially my right one (previous fracture), arms too involved? Look up form. Busted out 8 on set 3, arms feel broken, slight swoop...

Lunges
25 x 5 x 1
Comments: Could barely even do one good set...Chalk it up to front squat?

Lying leg curls
60 x 8 x 1
80 x 1 x 1
70 x 8 x 1
Form? How far back to pull?

Calf press
160 x 8 x 1
180 x 8 x 2

Overall, eh. This was a bad week.

[mdurks17]

Friday (May 29): Shoulders

Standing military press
50 x 8 x 2
55 x 6 x 1
65 x 3 x 1
70 x 2 x 1
75 x 4 x 1
75 x 3 x 1
75 x 2 x 2
Comments: Move weight down to 70.

DB lat raise
10 x 8 x 2
12 x 8 x 2
Comments: Moved to two final sets instead of three for the day, second set arms sort of bent upward like a bird flying aka bad form.

DB rear delt raise
12 x 8 x 1
20 x 8 x 1
25 x 8 x 2
Comments: Definitely did this wrong...

Upright row
50 x 8 x 1
60 x 2 x 1
60 x 4 x 1
60 x 3 x 1
Comments: One arm was retardedly weak.

Arnold press
25 x 8 x 1
30 x 5 x 1
Comments: Definitely did this wrong, form check.

[mdurks17]

Monday (May 31): Chest/Triceps
Flat bench
50 x 8 x 2
60 x 6 x 1
75 x 3 x 1
90 x 2 x 1
100 x 8 x 2
100 x 4 x 1
Comments: Second set was so good, barely able but pushed for 8 and got it. Third set x4 couldn't push it.

Incline Bench
65 x 4 x 1
70 x 2 x 1
85 x 8 x 1
85 x 6 x 1
85 x 5 x 1
Comments: Sorta backed off second set for fear of dropping weight (no clips)

DB flies
10 x 8 x 1
15 x 4 x 1

Dips
Body x 6 x 1
Comments: -_-

Closegrip Bench
55 x 8 x 1
65 x 6 x 1
75 x 4 x 2
Comments: Finally did it right.

Tricep pushdowns
40 x 8 x 1
50 x 2 x 1
40 x 8 x 1
Comments: Better because I used the solid metal and not the ropes.

Skullcrushers
25 x 6 x 1
Comments: Had no strength left to do, even when I pushed.

Not bad, much better than last week.

[mdurks17]

Tuesday (June 3): Back/Biceps
Chinups (handle grip, palm in)
Body x 4 x 1
Body x 1 x 1
Comments: -__-

Deadlift
95 x 8 x 1
135 x 8 x 2
160 x 6 x 2
Comments: Terrible grip, chalk needed badly but can't find anywhere. Gloves possibly?

Shrugs
70 x 8 x 1
95 x 6 x 1
125 x 6 x 1
115 x 6 x 2
Comments: Grip SO ****ty. Am I going too fast?

DB bent over rows
15 x 8 x 1
25 x 8 x 1
35 x 6 x 1
40 x 6 x 2
Comments: Form check again, too much of a pulling motion?

T bar rows (barbell)
Machine x 8 x 1
25 x 8 x 2
32.5 x 8 x 1
37.5 x 8 x 1
42.5 x 6 x 1
Comments: Liked it.

Cable rows
50 x 6 x 1
62.5 x 4 x 1
50 x 8 x 2
Comments: Formmmmmmm?

Barbell curls
30 x 8 x 2
40 x 6 x 1
40 x 3 x 1
35 x 8 x 1
Comments: Shoulder bugged me.

Hammer curls
10 x 10 x 1
15 x 4 x 1

Decent day aside from the lack of chalk and shoulder.