miniking96's first log

[miniking96]

So I typed this all up and accidentally deleted the whole thing so I am going to keep it short and sweet. I started off at about 20-23% BF @ 180ish and then I cut all the way down to 150 (skinny fat) then i continued to bulk for 4 or so months getting up to 175 putting on a good deal of muscle, fat and quite a bit of water weight, barely payed attention to cals just ate a ton and tried to get adequate protein. Probably currently at about 14% ( I'll post pics later ). All my lifts increased greatly during said bulk. For example: DB Flat; 35 or 40s for reps to 70s for reps ( If I had a spot i'd probably get the 75s or 80s up for a few reps. DB military 30s to 55s. Barbell bench started at 75 and haven't barbell benched in a while but last time I got 175 for 7 or 8 reps. Haven't squatted in a while due to hurting my knee but getting back into it, have been leg pressing 5 or 6 plates for 6 or 7 reps with full rom, not that it means anything. Tricep pushdowns went from 60 or 70 LBS to 120 LBS for reps. Vbar Barbell Rows went from a plate to 2 plates and a 25 for reps. Basically I am an extremely active ( hockey 4-8 times a week on top of lifting 3-6 days a week) 16 year old that is trying to get serious with lifting. I'll try to update this as often as I can, also I will be starting a cut in around a week or so to try and get the abs to come out so we'll see how that goes.

[miniking96]

Todays Back/ Biceps workout:

Cable rows:
Warmup: 70x 15
Working set 1: 90X 12
Working set 2: 100x10
Working set 3: 100x10
Working set 4: 120x 7

Alternating one arm machine rows; plate loaded: ( Weight goes by one arm )
Warmup 45 x15
Working set 1: 55 x13
Working set 2: 65 x12
Working set 3: 75 x10
Working set 4: 85 x8
Working set 5: 90 x6

Deadlifts
Warmup: 135 x10
Working set 1: 185 x8
Working set 2: 205 x 7
Working set 3: 225 x 6
Note: Back started to hurt and stopped here.

Lat Pulldown wide grip:
Working set 1: 90 x14
Working set 2: 100 x12
Working set 3: 120 x 8
Working set 4: same as 3

Biceps:
Preachers Ez curl bar
60, 70, 80 (10, 8, 6)

Hammer curls:
30, 30, 35: (10, 8, 8)

One arm dumbell preachers:
30, 35, 40 (12, 10, 8)

Cable wide and reverse curls:
2 sets x 70 LBS

[King222]

cool stuff bud, check out my log we have very similar stories from where we started to where we are now. and make sure your DL form is in check bro, back shouldn't be hurting! Also I might suggest hitting your compound lifts first in the workout

[miniking96]

cool stuff bud, check out my log we have very similar stories from where we started to where we are now. and make sure your DL form is in check bro, back shouldn't be hurting! Also I might suggest hitting your compound lifts first in the workout

Yeah def gotta get my form better, I feel like my back is still sort of rounded whilst dead lifting and i'll make sure to check yours out too, i'll try and hit compounds earlier brah thanks.

edit: subbed and repped gj brah.

[miniking96]

Was planning on doing shoulders legs today but realized I was running late to hockey, so I only did legs- and only at about 70 or so % of what I normally do bc I had practice directly after.

Warmup Squats:
Bar x 20
Working sets:
135 x10
155 x8
175 x8
185 x6
Note: form wasn't good after not doing squats in such a long time really need to work on it.

Leg press warmup: weight goes by each side
2 plates x 20
Working sets:
3 plates x 11
4 plates x 10
4 plates and a 25 x 8

Seated calf raises:
Plate + 25 x 15
Plates + 25 + a 10 x 10
2 plates x 8

Leg extensions
90x13
100x12
105x10

Hamstring curls: went pretty heavy on these
110 x15
125 x11
135 x9
155 x6

[miniking96]

Chest Tri's today

Chest:
Flat BB
Bar x 20
135 x12
155 x8
155 x8
went really light, haven't hit BB bench in forever

Incline DB:
50 x12
55 x10
60 x7

Decline press freemotion machine
45 x13
50 x10
60 x8

Flat flies ( Machine )
100 x11
115 x8
115 x8

Tris:
V-bar pressdown
110 x11
120 x9
130 x7

Machine skulls with ez curl bar

100 x10
110 x9
120 x 7

Reverse grip pushdowns ez curl
80 x10
90 x10
100 x8

Probably going to begin cutting to around 10% tomorrow, got way too fat on this bulk IMO, going to cut at about 2500 to start using IF, I think I am around 175-178 right now, I'll check in the morning i'll add pics in a bit, slight chest pump and bloated as hell from chipotle lmao.

[miniking96]

Back-Bi Flexed

Back Flexed

Front Flexed

Legs

Unflexed back

Unflexed front

[miniking96]

Back bis today
Lat pull underhand
90x12
100x10
120 x8

Vbar cable rows mid abs
90 x12
100 x10
120 x5 dropped to 70 for 8

Preacher (ez curl)
50 x13
60 x10
70 x7

1 arm rows machine alternating plate loaded
45 + 25 x 11
45 + 35 x10
Two 45's x 9
Two 45's + a 10 x7

1 arm preachers alternating machine
30 x12 (each arm)
35 x10
40 x7

Vertical traction pulldown machine
110 x13
130 x8
130 x7

Wide grip ez curl bar cable
70 x11
70 x10
80 x7

[miniking96]

Probably going to take today and tomorrow off due to family being over for holidays and the long weekend, will try to get back by sunday and if the gyms open monday and tuesday.

[miniking96]

Fuaaaark, have an away game td and won't be home to hit the gym it better be open tm I am dying to get back in there however I am down to 172 IF is amazing lol

[miniking96]

Well after a couple days off I hit shoulders legs but had to cut it short due to tearing my labrum (sp?) so for the next week or 2 I will be only able to hit bis, tris, legs, abs and maybe some back so expect most of the same stuff everyday... Todays workout: bis, tris

Incline DB curls
25x12
30x8
30x8

Preachers curls ez curl bar
60x12
70x8
80x6

Wide grip ez curl bar
50x10x3

Reverse supersetted with hammer curls (both cable)
60X10 60X10X3
70X10
70X10

Cable skulls ez curl bar
80X11
100X10
110X8

Vbar pressdown
80x12
100x9
110x8

Reverse supersetted with rope
70x10x3 40x15x3

[miniking96]

So I had the whole workout written down from friday for legs and abs but I restored my iPhone when I got the 5 so I'll try to remember it as best as I can
No squats, holding the barbell makes my shoulder feel uncomfortable ( can't wait for it to heal so I can get back to a full routine )
Leg press

Plates: Reps
2x20
3x18
4x15
5x12
6x8

Leg extension
Weight: Reps
85,95,105,115x20,18,15,12,10

Hamstring curls
Weight: Reps
115,125,135,155x20,18,15,10

Seated calf raises
Plates:reps
1x20
2x13
2+25x10
2+25x10

Weighted crunches
4 sets x25 with a 45 then on the last set 45 + 10 for 20

[miniking96]

Bis
Preacher Ez curl
50x13
60x11
70x9
80x7

1 arm alternating cable preachers
25x12
30x12
35x12
40x10
45x5

Wide grip curls ez curl
50x12
50x10
50x9

Reverse cable ez curl
60x10
60x10
60x8

Weighted crunches
25x35
45x30
70x9 (dont know what happened here)

Hammers db
25x12
30x10
35x7

[miniking96]

Tris was going to do legs but ran out of time
Cable skulls
100x13
110x10
120x9

Cg ez curl press (didnt want to go to heavy and aggravate the shoulder)
50x14
60x11
70x9

V bar press down
100x12
110x10
120x8

Reverse pressdown
70x12
80x10
90x8

[miniking96]

Chest from 2 days ago (kept it real light everything at 12reps.Didn't want to bother the shoulder)
Incline DB (40,45,50)
Flat DB (45,50,50)
Machine flies(85x3sets)
Incline db flies (30x3 sets)

[miniking96]

Arms from yesterday

Preacher (really slow controlled reps)
50x12
60x10
70x7

Wide grip standing
50x10x3

Vbar pressdown
110x12
120x9
130x5 dropped to 90 and got 5 more

Cable skulls ez curl ( tris on fire)
100x7
90x10
90x9

Machine cable alternating preacher curls
35x12
40x8
45x3dropped 30x6


Cg ez curl
60x12
70x11
70x12

Hammers
30x10x2
35x8

Reverse pushdown ez curl cable
70x15
90x12
110x8

Rope pressdown
50x10
70x8

[miniking96]

Back from 2 days ago: Been really busy lately

Vbar rows in the corner
1 plate x 15
2 plates x10
2+25 x 7

Cable rows
100x12
100x10
120x7

Vertical traction machine
130x12
140x10
150x8

cable ez curl pull to lower abs
70x3x9

Rope pull to mid abs

100x10x2
110x8

[miniking96]

Chest from yesterday

DB Flat
50x12
55x11
60x10

Incline DB
(Same weight and reps as flat)

Incline flies
30x10x3

Machine Flies
45x8x3

Machine Decline
45x12
50x10
60x9

[miniking96]

Shoulders from today

Machine shoulder press
(Each side weight)
45x15
45+10x12
45+20x9
45+25x7

Lateral raises machine
55x8x3

Real delt flies machine
70x8x3

Rope pull through legs facing away from cable
40x9x3

Shrugs (DB) Supersetted with shrugs with a 45 pound plate in each hand
55x8
65x8
75x8

Plates x 10

[miniking96]

Been getting really distracted at the gym and forgetting to log my lifts bc my lifting partner is back, not really a bad thing but its getting harder to remember my lifts that night or the day after vs taking the time to write it at the gym when im there solo so i'll try to get it as accurate as I can

back from yesterday
had off-ice for hockey the 2 days prior to that so didn't go to the gym
was sick today
Deads (light) felt really dizzy so didn't go hard on these
135x10
185x8
225x6

One arm machine rows
2 plates x 10
2 plates + 25 x 8
2 plates +25+10 x6
dropped for 2 sets
2 plates x10
2 plates x 9

Lat pulldown (underhand close)
100x12
120x9
140x7

EZ Curl cable to waist
80x8x3

1 arm handle rows on low row machine

50x3x8

ab work
45x25x3
weightxrepsxsets

hanging knee raises
2x10

[HoahxSwole]

Best of luck man. consistency and dedication is where all the results will come from. How is your nutrition looking?

[miniking96]

Best of luck man. consistency and dedication is where all the results will come from. How is your nutrition looking?

Thanks brah. Well for a while I was cutting at about 2300-2500 calories but then on the rink (ice hockey) I was playing like chit, felt really weak, so I decided to just keep bulking not really counting to exactly just estimating, right now I am at about 3500 or so calories and not really gaining any weight so I may bump it up.

[miniking96]

Smith squats (my training partner hurt his knee and wants to do smith for a couple of weeks before going back to reg squats)
Plate x12
Plate + 25 x10
2 plates x 8

Seated calf
Plate + 25 x12
2 plates x13
2 plates + 25x12

Ham and leg ext
100x15 100x15
130x13 115x 13
145x 11 130x11
175x8 145x9

Holding 40 lb dumbells standing calf raises
12x3

Shoulder military press machine
Plate x15
Plate + 25x12
2 plates x7
Dropset
Plate and quarter x8

Side raises cable
30x12
40x9
40x8

Ez curl bar front raises
30x12
30x10
40x7

Db shrugs supersetted w 45 lb plate shrugs x8 each set
60x14
70x12
80x10

Upright rows cable
(Kg) only machine in kg
42.5 x12
42.5 x8
42.5 x8

[miniking96]

Arms from 10/11/12
Sick today but decided to come anyway felt really weak*
Bi's
Straight bar curls
Bar x 13
55 x 10
65 x 7
Alternating DB curls (standing)
30 x 6
25 x 10
25 x 10
Incline DB curls*
15 x 12
25 x 7
Wide grip curls *(ez curl)
50x8x3


Tris
Vbar pressdown*
110 x 13
120 x 11
130 x 9
140 x 7
Tris shot already*

Overhead behind the head seated extension DB
35 x 9
40x8

Cable skulls
80 x 10
90 x 9
100 x 8
Rope pressdown
50x12
70x8

[miniking96]

Back from 10/12/12

Vbar rows*
45x17
70x14
90x10
100x8

Lat pulldown underhand close*
100x12
120x9
140x5 dropset 70x6

Cable low rows*
90x10
90x10
100x8

Vertical traction machine w a superset (opposite handles) after each set of 90x8
120x12
130x12
140x9
150x8

Pull to mid waist ez curl cable*
80x12
70x10
70x14

1 arm row machine plate loaded weight for each side kept this light slow reps*
Plate x 12
Plate + 25 x 10
Plate 25 + 10 x 9

Weighted crunches*
25 + 10 x 25 x 2 sets

[miniking96]

Back from 10/15/12
Deads*
135x12
185x10
225x5

Vbar rows*
Plate and quarter x 12*
2 plates x 10
2 plates + quarter x 6

Vertical traction + opp handle 90x8
140 x 12
150 x 10
160 x 8

Db rows*
50x10
60x8
65x8

Ez curl cable pull to waist*
70 x 12
80 x 10
80 x 10

Lat pulldown underhand*
100 x 12
120 x 8*
120 x 8

[miniking96]

Chest 10/16/12

Disclaimer: lifts and workout was overall pretty chitty still not feeling good

Flat bb
135 x 12*
155 x 5 ( ****ed up went way too wide)*
155 x7

Incline DB*
60x9
65 x 7*
65 x 6*

Incline flies*
30x8x3

Flat db flies
30 x 8 x 3*

Wide grip bench machine*
Plate (each side) x 14
Plate + 10 x 2*

Decline cablle*
45x12
60 x 10
70 x 8

[miniking96]

Shoulders/legs 10/17/12


Smith squats*
Plate x 12*
Plate 25 x 10
2 plates x 8

Seated ham curls*
130 x14
145 x 12
175 x 9
Extension*
115 x 14
130 x 12
160 x 10

Seated calf cable*
85 x 15
110 x 14*
130 x 12*

Leg press*
2 plates x 20*
4 plates x 12
5 plates x 10

Seated calf plate*
2 plates x 12*
2 plates + 25 x 11
3 plates x 6

Shoulders*

Db press*
40 x 12
40 x 11
45 x 9

Front raises ez curl bar*
40 x 6
30 x 8 x 2*

Lateral raises cable*
55 x 12
70 x 10
80 x 7*

Bb shrugs*
Plate + 25 x 9 x 2*
Plate + 35 x 8*

Front raises to chin smith
Quarter x 8 x 3

[miniking96]

Arms 10/18/12


Preacher*
60 x 12
70 x 10
80 x 9

Incline DB
25 x 12
30 x 8
30 x 7*

Wide curl*
50 x 10
60 x 7
60 x 7

Reverse cable
60 x 11*
70 x 13*
80 x 7

1.5 rep hammer and reg curls*
15 x 8
15 x 9
20 x 6

Tris
Vbar press down
*120 x 12*
130 x 10
140 x 7

Skulls cable w rope
100 x 6
90 x 8 x 2

Reverse 90 x 10
100 x 10 x 2*

Ropepress down
70 x 14*
80 x 11*
80 x 10*

[miniking96]

Back 10/22/12


Vbar rows*
45 x 20
45 + 25 + 10 x 15
90 x 14
2 plates+ a quarter x 8
DB rows*
55 x 14
60 x 12
70 x 9

Lat pulldown (overhand kind of wide)*
90 x 12*
100 x 12
120 x 9

Cable rows*
90 x 12
100 x 11
120 x 7
Vertical traction machine w/ superset*
130 x 12
140 x 10
150 x 8

Pulls to waist ez curl bar*
70 x 12
80 x 10 x 2*
Row machine each arm plate loaded*
( waiting for a ride just did some extra sets on this, was going to do abs but all ab machines + cables taken)*

45 x 12
90 x 10*