"I Never Knew I Could" - Journal of a 7teen

[Moloholo]

About Me:

Hi there! Call me JK, i'm 17 this year and starting to get serious on bodybuilding. A little information about me. I've been lurking around here for quite awhile, ever since i found this site when i was 15. It was only nearing the end of 2009 that i created an account.

I started to workout and do all the common mistakes that teens do and yes, I didn't realise the important fact that 80% is of rest and diet while 20% is the exercise. My diet was horrible. I had fastfood every single day and yes, I got fatter each day instead. At the end of 2009, I told myself that enough was enough. I'm going to make a change. Yes, I started working out dilligently thrice a week at the gym. But still my diet didn't change, I didn't thought it would matter.

It was only 6 weeks ago I started on my cut and changed my diet thoroughly. I gave myself cheat days definitely. I ain't no saint.

Making mistakes are the best thing one can make in one's life I believe as it gives us the chance to learn from it, just like bodybuilding. I've learnt a lot from my past mistakes and thus, I've decided to set up this log to keep track of my progress starting from today, motivate myself and get honest and helpful criticisms from each and everyone of you that read this log that are willing to help me.

Check out my buddy's log, we created our logs on the same day
Brand New Start!



Current Stats:
5'7
156.2lbs

Started doing squats and deadlifts 2 months ago only


[5 Reps]
Bench - 198
Squat - 214.5
Deadlift - 242
OHP - 132
CGBP - 121

(i wonder if my ratio is normal, bench to squat and deadlift shouldnt be like this right?)


Routine:
(starting on a new 5day split)

Monday : Back , Abs

Tuesday : Chest

Wednesday : Bicep, Tricep , Abs

Thursday : Legs

Friday : Shoulders , Abs



Current Goal:
Get 6packs for the first time in my life on my 17th birthday

[Moloholo]

Monday: Back

Pullups - 8 7 5 5 5 [total of 30]

Deadlift - 154x10 , 176x8 , 198x6 , 220x5, 242x5

Bent-Over Row - 50x10 , 50x10

Hyperextensions - 45x10 , 45x10

Weighted Situps - 45x15 , 45x15 , 45x15


After deadlifting, i was really fatigue and i couldn't do my row in proper form. Note, only 1 set of the 50x10 row was done in proper form. I guess it was due to me having only 2.5hours of sleep. I couldn't sleep till 3.30am and i had to wake up for school at 6am. Sucks huh. Gonna aim to do better each session.

Anyone has any suggestion for my workout? I would appreciate any constructive criticism and feedbacks

[Moloholo]

Tuesday: Chest

argh, had to use a smith machine for my benches due to the flat and incline bench being spoilt. i guess they will fix it up by tomorrow or something.


Incline Bench - 120x12 , 142x10 , 164x8 , 186x6 , 208x5

Flat Bench - 154x12 , 176x10 , 198x8 , 220x6 , 242x2 (hit failure on my shoulders i'm not sure why, ARGH)

Incline Dumbbell Press - 49.5x8 , 49.5x8 , 49.5x8

Pullovers - 52.8x12 , 57.2x8


When i tried to hit my 5rep max for flatbench, i don't know why but i just couldn't push it up. I tend to think of it as my shoulders being weak or i'm pressing too much. Looking at the bench : squat/dl ratio, i'm unsure of why it is like this. I've read from other threads that as i slowly progress, my bench would not be increasing that steadily anymore but my squats and deadlift will. I hope its that way.

[Tralala]

Tuesday: Chest

argh, had to use a smith machine for my benches due to the flat and incline bench being spoilt. i guess they will fix it up by tomorrow or something.


Incline Bench - 120x12 , 142x10 , 164x8 , 186x6 , 208x5

Flat Bench - 154x12 , 176x10 , 198x8 , 220x6 , 242x2 (hit failure on my shoulders i'm not sure why, ARGH)

Incline Dumbbell Press - 49.5x8 , 49.5x8 , 49.5x8

Pullovers - 52.8x12 , 57.2x8


When i tried to hit my 5rep max for flatbench, i don't know why but i just couldn't push it up. I tend to think of it as my shoulders being weak or i'm pressing too much. Looking at the bench : squat/dl ratio, i'm unsure of why it is like this. I've read from other threads that as i slowly progress, my bench would not be increasing that steadily anymore but my squats and deadlift will. I hope its that way.

Keep it up brah!

[Moloholo]

Wednesday: Arms

Bicep Curl - 60.5x8 , 60.5x8 , 60.5x8

Conc. Curl - 22x10 , 22x10 , 22x10

Hammer Curl - 22x8 , 22x8 , 22x8

Reverse Curl - 27.5x8 , 27.5x8 , 27.5x8

Skullcrushers - 66x8 , 66x8 , 66x6

CGBP - 121x8 , 121x10 , 121x4 , 110x8

One-arm Hold (grip) - 88x10seconds , 110x10seconds

Two-arm Hold (grip) - 154x5seconds , 154x5seconds


Thinking of adding another exercise to blast my triceps. Need to improve on my grip strength more.

[Moloholo]

Friday: Legs , Shoulders


Leg Extensions to warm up

Squats - 132x12 , 154x10 , 176x6 , 198x6 , 220x5

Calve Raise - 198x10 , 198x10 , 198x10

OHP - 88x12 , 99x10 , 110x8 , 121x6 , 121x5

OHP(behind the head) - 66x12 , 77x10 , 88x8 , 99x6 , 110x5 , 66x12

Lateral Raises/arm - 26.4x8 , 26.4x8 , 26.4x8

Rear Raises/arm - 17.6x12 , 17.6x12 , 17.6x12

Traps - 154x8 , 176x8 , 154x8


Felt real good man to be able to squat 100kg = 220lbs. Shoulders were very fatigue today, not sure why. Trying to hit calves and traps harder. Will squat the same weight next week to achieve good form for the 5reps of 100kg.

[Moloholo]

Monday: Back

Deadlift - 154x10 , 176x8 , 198x6 , 220x6 , 247.5x5

Bent-Over Row - 132x8 , 132x8 , 132x8

Hyperextensions - BW+45x10 , BW+45x10 , BW+45x10

Pullups - 8 , 7 , 5 , 5 , 5 , hang for 30seconds at top

Weighted Abs - BW+45x15 , BW+45x15 , BW+45x15


Felt good yesterday, deadlifting a new pr.

[Moloholo]

Tuesday: Chest

gonna start posting my weights in kgs instead.


Incline Flyes - 16x12 , 22.5x10 , 24x10 , 24x10

Incline DB Press - 24x10 , 24x10 , 24x10

Flat DB Press - 26x10 , 26x10 , 26x10

Pullover - 20x12 , 22.5x10 , 24x15 , 26x10 , 26x6(failure) , 20x12


Tweaking my chest routine, wanting to see if dumbbells work better for me
Wanted to add in chest dips but my chest hit failure. Had to do 2 reps by 2 till 12 times and i couldn't make it anymore. 13 sets of chest, i guess thats enough volume for me today.

Shoulders and traps tomorrow, can't wait

[Moloholo]

Wednesday: Shoulders

OHP - 35x12 , 40x10 , 45x8 , 50x6 , 57.5x5

Side Raises - 12x12 , 12x12 , 12x12

Rear Raises - 9x12 , 9x12 , 9x12


Bad day, busy these few days. No time to post.



Friday: Legs+Biceps

Squats - 60x12 , 70x10 , 80x6 , 90x6 , 100x5 , 60x8

Close Stanced Leg Press(Machine in lbs) - 150x10 , 150x10 , 150x10

Calve Raises - 90x12 , 110x12 , 110x12 , 110x12

Bicep Curl - 27.5x12 , 27.5x8 , 25x8 , 20x6

Reverse Curl - 20x10 , 20x12 , 20x12

Conc. Curl - 10x12 , 10x12 , 10x12


Felt better today, trained in the late morning/early afternoon. Woke up late so didn't have breakfast. But felt better than Wednesday's session. Was really fatigue, i guess it ain't my day.

Goals for next session, to improve my squats by 2.5kg. I'm gonna start posting my goals for the next session after each workout day.

I hope i'm able to lower myself to around 10 or 11% bf by 14october.

[Moloholo]

fuck it man, injured my calf. i hope its a minor injury. can't afford to miss these 4 weeks of gym. its nearing my birthday soon ARGH

[BigTyTheShark]

keep up the consistency man log is lookin good

[Moloholo]

keep up the consistency man log is lookin good

thank you so much!!!

[Moloholo]

Monday: Chest

Incline Flyes - 12x12(warmup) , 18x10 , 18x10 , 18x10

Incline Dumbbell Press - 24x10 , 24x10 , 24x10

Decline Dumbbell Press - 26x8 , 26x6 , 26x6 , 24x6

BW Chest Dips - 8 , 8 , 8

Trying out new things on my chest routine to decide on what works better. Leftout pullovers to see if it makes a big difference. BW Chest dips was very tough, i think its because my chest was already totally exhausted. Seems like switching from Barbells to Dumbbells are more effective for my chest.

Gonna try Incline Flyes, Incline DB Press, Decline DB Press , Flat Flyes and BW Dips next week to see if its too much for me to handle or what.



Goals:
Incline Flyes - 18x12 for 3 sets
Incline DB Press - 24x12 for 3 sets
Decline DB Press - clean 26x8reps for 3 sets

[Moloholo]

Tuesday: Back

Deadlift - 70x10 , 80x8 , 90x6 , 100x6, 115x5

BB Row - 60x10 , 60x10 , 60x10 , 60x10

BW Pullups - 8 , 7 , 5

Wide Grip Lats Pulldown - 100x8 , 100x8 , 100x8


Hmm, was wondering if i should do hyperextension but decided not to due to TONS of people at the gym crowding and curling like monkeys wtf man seriously.
Felt good to be able to do BB Rows in good and clean form. Pullups were kinda like screwed up, i'm not sure why, never my forte anyway. Will try to improve. 8 reps each set for Lats Pulldown were bad, weren't really pulling down all the way to my collarbone there. Wonder why, probably fatigue or weak back.

Oh one more thing, hit a PR for deadlifting again ^^


Goals:
Increase 2.5kg for BB Row. (the only min weight increase in my gym -_-)
Increase number of BW Pullups
Good form x 10 for 100x10 Lats Pulldown

[Moloholo]

Wednesday: Arms

Bicep Curl - 25x12 , 25x10 , 25x7 , 22.5x5

Conc. Curl - 10x9 , 10x10 , 10x12

Reverse Curl - 10x12 , 10x12 , 10x12

SkullCrusher - 25x12 , 25x10 , 25x7

CGBP - 50x12 , 50x8 , 50x7

Dips - 10 , 10 , 10


Not really my day to workout today, hmm i'm unsure of why too. Partially due to the paper i had in the morning which i had to wake up early to. Kind of a bad day too. Wasn't at my usual weights for all those exercises, suddenly felt like they were much heavier. I guess it was because of me only having a shake and oats in the morning at 7.30 till i had 2 medium bananas at 3pm and my workout started at 3.30. Guess its partially due to that.

Goals:
Gonna rip my arms apart next session, gonna hit 12 MFKING CLEAN REPS on every single exercise so that i can increase my weight the next session!

[Moloholo]

Thursday: Legs

Squats - 60x10 , 70x8 , 80x6 , 90x6 , 100x2 , 100x1, 100x1(failed) , 100x1 , 100x1, 102.5x1

Narrow Stanced Leg Press - 16platesx15 , 15platesx8 , 15platesx4, 15platesx12

Stiff Legged Deadlifts - 60x8 , 50x4 , 50x4 , 50x4

Hamstring Curl - 70x8 , 70x8 , 70x8

Leg Extension(FST-7) - 40x12(4sets) , 50x12(3sets)



Went to gym alone today. No spotter to help me, thought i could rep 100kg for 5reps straight but turns out it wasnt the case. Managed to get 2 reps very good form, couldn't do anymore had to rest awhile. Did another one in good form, attemped the 4th one and when i got down to parallel, couldn't get up. Had to bail. Got out of the rack and unloaded the weights and rest for awhile. Did the 4th one, good form. Rest, did the 5th one.
Then i thought that i should try and attempt to do a 6th and this time increase of 1.25kg each side. Went down parallel, on the way up, struggled really badly and slowly and i was grinning when i managed to get up. No assistance, struggled it by myself all the way up in good form. Feelsgoodman. ^^

Gonna incoporate fst-7 into my every workout.

Goals:
Get 3/4 consecutive reps of 100kg. Only when i manage to get 5 clean reps of 100kg then i'm allowed to add progress in weight.

NSLegPress - 16x12, 15x12 for 3 sets.

Learn good form on stifflegged deadlifts to see if it works for my hamstring just like how it work wonders for many. Gonna try it out the next session.

80x8 for 4 sets for hamstring curl.

50x12 for fst7 legextension

[Moloholo]

Friday: Shoulders

OHP - 35x12 , 40x10 , 45x8 , 50x6 , 55x5

Behind The Neck Press - 30x12 , 35x10 , 40x8 , 45x6 , 45x10

Rear Flyes - 10x12 , 10x12 , 10x12

Lateral Raises - 12x12 , 12x12 , 12x12

Front Raises - 10x10 , 10x10 , 10x10

Traps - 80x10 , 80x10 , 80x10

For no reason, i feel that my presses are getting weaker. Gonna try and work them back up thus the last set of behind the neck was 45x10 instead of 50x5. Didn't think i could do 50 given that it was getting weaker. Will try to increase next session.

Goals:
OHP - 57.5x5
Behind The Neck - 50x5
Rear - 12x8 3sets
Lateral - 14x8 3sets
Front - 10x12 3sets
Traps - 80x12 3sets

[Moloholo]

Monday: Chest

Incline Flyes - 18x12 (3sets)

Incline DB Press - 24x12 (3sets)

Decline DB Press - 26x8 (3sets)

Flat Flyes - 18x6(3sets)


Managed to hit my goals, felt great but was kinda weak on my flat flyes though.


Goals:
Incline Flyes - 20x6(3sets)
Incline DB Press - 26x6/8 (3sets)
Decline DB Press - 26x10(3sets)
Flat Flyes - 18x8(3sets)

[Moloholo]

Tuesday: Back

Deadlift - 70x12 , 80x8 , 90x6 , 100x5 , 117.5x5

Bent-Over Row - 62.5x10(4sets)

Hyperextensions - 21.25x12(3sets)

One Arm Row - 16x10(3sets)

Wide Grip Lats Pulldown - 100x10 , 100x10 , 100x8 , 100x2


Felt tired today, i don't know why but i still managed to hit a PR for my deadlift! Tried one arm row today, feels not bad gonna continue using it

Goals:
Bentoverrow - 62.5x12(4sets)
Hyperextensions - 22.5(3sets)
One Arm Row - 16x12(3sets)
Lats Pulldown - 100x12(3sets)

[Moloholo]

Wednesday: Arms

Bicep Curl - 25x12 , 25x12 , 25x5 , 25x7

Conc. Curl - 10x12 , 10x10 , 10x10

Reverse Curl - 12.5x10 , 12.5x10 , 12.5x10

CGBP - 60x10 , 60x10 , 60x10

Lying Single Arm Tricep Extension - 9x8 , 9x8 , 9x8

Reverse Grip Pulldown - 50x10 , 50x10 , 50x10

Single Reverse Curl DB - 5x12 , 5x12 , 5x12

Felt good about today's arm workout

Goals:
Increase total reps in bicepcurl and conc. curl
If possible, increase weight in reverse curl w/ pristine form if not, increase reps.
Get 12reps for all sets for CGBP
9x12 for Single Arm Ext.
12reps for all sets of Reverse Pulldown

[Moloholo]

Thursday: Legs

Squats - 70x10 , 80x8 , 90x5 , 80x5 , 60x10

Narrow Stanced Leg Press - 16x12 , 15x12 , 15x12 , 15x9

Stiff Legged Deadlift - 40x8 , 40x8 , 40x8

Hamstring Curl - 80x8 (4 sets)

Leg Extensions (FST-7) - 50x8

HIIT on Rowing Machine - 30sec full, 30sec slow (4mins total = 4sets)


Sigh, i'm so upset. Well, i guess more of disappointed. I was suppose to start off my squats with 2 light leg extensions to get the blood flowing and after that 60x10 for my first set. I didn't know what the F i was Fing doing and i started off with 70. I felt that something was wrong and that my leg was suddenly giving way even when i started doing my first set. Couldn't nail what was it and after that i realised that i started wrongly. Well my friends told me to carry on doing what i was doing and don't worry, pushing with all my best was more important than the weight i was carrying. Well that definitely made me feel better but there is definitely this disappointment that i would be feeling as i knew today was the day where i would be hitting my goal for the "next leg workout" which is to get 3 clena consecutive reps for 100kg squats.
Hit failure at 80x5. My friend had to help me up but i gave way and bailed at the bottom of the rom. Had to take out the plates and re rack the bar. Couldn't express out the disappointment i was feeling in myself. I know its nothing to be upset about, its one of those times where you couldn't get it up. (no pun or homo intended) But yea, it means a lot every leg session where i'm squatting or every deadlifting session. Guess i shouldn't be whining so much.
Rest of the exercises were pretty much good, but couldn't hit narrow stanced leg press 15x12 for all sets. No fret, gonna nail that son of a bish next session.
Felt like doing HIIT and yea, i did it!! Felt great. Next session of HIIT would be increased by another set/minute.

Goals:
Squats - Get 3 consecutive reps of 100kg. Only when i manage to get 5 clean reps of 100kg then i'm allowed to add progress in weight.

Narrow Stanced Leg Press - 16x12 , 15x12(3sets)

Stiff Legged Deadlift - 40x12(3sets)

Leg Curl - 80x12(3sets)

Leg Extension - 50x12 FST-7

[Moloholo]

Friday: Shoulders

OHP - 35x12 , 40x10 , 45x8 , 50x6 , 55x5

Behind The Neck Press - 30x12 , 35x10 , 40x8 , 45x6 , 50x5 , 30x12

Side Raises - 14x8(3sets)

Rear Raises - 12x8(3sets)

Front Raises - 10x12(3sets)

Traps - 80x12(3sets)


Starting to feel tough on my side & rear raises now. Gonna work on the form. Traps was not really that good - grip strength wise. Felt good that i manage to do my press. But was struggling, so the weight would be staying put till i wouldn't struggle as much.

Goals:
everything remains the same for the next workout but with stellar form.

[Moloholo]

Monday: Chest

Incline Flyes - 20x6 (3sets)

Incline DB Press - 26x6(3sets)

Decline DB Press - 26x10 , 26x8 , 26x8

Flat Flyes - 18x8(3sets)


Goals:
Incline Flyes - 20x8(3sets)
Incline DB Press - 26x8(3sets)
Decline DB Press - 26x10(3sets)
Flat Flyes - 18x10(3sets)

[Moloholo]

Tuesday: Back

Deadlift - 60x12 , 80x8 , 90x6 , 100x6 , 120x5

Bent Over BB Row - 62.5x12(4sets)

One Arm Row - 16x12(3sets)


Gonna stick with the same weight for deadlifting now.


Goals:
Bent Over BB Row - 65x6(4sets)
One Arm Row - 18x6(3sets)
Lats Pulldown - 100x12(3sets)

[Moloholo]

Wednesday: Arms

Bicep Curl - 25x12 (3sets)

Conc. Curl - 10x12 (3sets)

Reverse Curl - 12.5x12 (3sets)

CGBP - 60x12 , 60x12 , 60x10

Lying Single Arm Tricep Extension - 9x12 , 9x12 , 9x12

Reverse Grip Pulldown - 50x12 , 50x12 , 50x12

[Moloholo]

Monday: Chest , Biceps

Incline Flyes - 20x8(3sets)

Incline DB Press - 26x8(3sets)

Decline DB Press - 26x8(3sets)

Flat Flyes - 18x10(3sets)

Bicep Curl - 27.5x6(3sets)

Concentration Curl - 12x8(3sets)

Reverse Grip Curl - 15x6(3sets)


Goals:

Incline Flyes - 20x10(3sets)
Incline DB Press - 26x10(3sets)
Decline DB Press - 26x10(3sets)
Flat Flyes - 18x12(3sets)
Bicep Curl - 27.5x6(3sets)
Conc. Curl - 12x8(3sets)
Reverse Grip Curl - 15x8(3sets)

[Moloholo]

Wednesday: Back , Triceps

Deadlift - 60x12 , 80x8 , 100x6 , 110x5 , 120x5

Bent Over Row - 23.5x8 , 23.5x6(3sets)

One Arm Row - 18x8(3sets)

Lats Pulldown - 100x12(3sets)

CGBP - 60x12 , 60x12 , 60x10

Single Arm Extension - 10x8(3sets)

Reverse Grip Pulldown - 60x6(3sets)



Today was better regarding my deadlift. Gonna do the same weight again next week so that my body can rep it "smoother".


Goals:
Deadlift same weight again
Bent Over Row - 23.5x8(4sets)
One Arm Row - 18x12(3sets)
Lats Pulldown - 110x6(3sets)
CGBP - 60x12(3sets)
Single Arm Extension - 10x12(3sets)
Reverse Grip Pulldown - 60x8(3sets)

[Moloholo]

Friday: Legs , Shoulders

Squats - 60x12 , 70x8 , 80x6 , 90x5 , 100x3 , 105x2

Narrow Stanced Leg Press - 16x12 , 15x12(3sets)

Stiffed Leg Deadlift - 40x12(3sets)

Hamstring Curl - 85x12 , 85x12 , 85x8

OHP - 35x12 , 40x10 , 45x8 , 50x6 , 57.5x5

Behind The Neck Press - 30x12 , 35x10 , 40x8 , 45x6 , 50x5

Side Raises - 14x8(3sets)

Rear Raises - 12x8(3sets)

Front Raises - 10x12(3sets)

Traps - 80x12 (3sets)



Diet has been pretty bad for these past few days. Gotta get back on track! 4 more days and its my birthday, i plan to reach 10%bf by the end of the month hopefully if everything goes well. Not sure if it would be possible but after all these hardwork i'm starting to see more veins popping out of my forearms and i could see and touch a very small vein on my quad ^^ although its not really that visible. The vein on my bicep has started to show higher up, a tad bit lower of my bf and i would be able to see striations on my shoulders.

Was a very tough day, took a very long time at the gym. Gonna get back on track.



Goals:
Squats - 100x4
Stiffed Leg Deadlift - 50x6(3sets)
Hamstring Curl - 85x12(3sets)
Narrow Stanced Leg Press - 16x12 , 16x8(3sets)
OHP - 60x5
Behind The Neck Press - 55x5
Side Raises - 14x10(3sets)
Rear Raises - 12x10(3sets)
Front Raises - 12x6(3sets)
Traps - 90x8(3sets)

[Moloholo]

Monday: Chest

Bench Press - 40x12 , 50x10 , 60x8 , 70x6 , 80x5

Incline Flyes - 20x12 , 20x10(2sets)

Incline DB Press - 26x10 , 26x7 , 26x8

Chest Dips - BWx12(3sets)


Starting to bench again, did bench before db press therefore the drop in reps.


Goals:
Bench Press - 85x5
Incline Flyes - 20x12(3sets if possible)
Incline DB Press - 26x10(3sets)
Chest Dips - BWx12(4sets)

[Moloholo]

Tuesday: Back

Deadlift - 60x12 , 80x8 , 90x6 , 100x5 , 122.5x6

Bent Over Row - 67.5x8(4sets)

One Arm Row - 18x12(3sets)

Stiffed Leg Deadlift - 45x8(3sets)

Hyperextension - 21.25x8(3sets)


Did 6 reps for the max set of dl because the 5th wasn't really good, so i did a 6th one. Was really tired doing the last 2, super worn out. But after taking a drink and resting awhile, started on the rest.

Goals:
Deadlift - 122.5x5(good form for all)
BentOverRow - 67.5x10(4sets)
One Arm Row - 20x6(3sets)
StiffedLegDeadlift - 47.5x6(3sets)
Hyperextension - 21.25x10(3sets)