CJL14's Workout Log

[cjl14]

Hey everyone, I'm going to be starting a workout log solely for me to track my progress in, I'm going to be focusing on the basic compound movements. First of all, I'm going to give you a little information about myself. At the age of 14, I started out at 110 lbs and 5'8, and over the past year, I have moved my weight up to 150 lbs at 5'10. I'm looking to gain strength and size by doing this program, and hopefully it'll work. Of course, I welcome CONSTRUCTIVE criticism, and all feedback and things you think I should tweak about my routine are welcome. Per week, I'll just be focusing on each compound lift on a separate day. There will be two compound lifts dedicated to each day.

Stats
Height: 5'10
Weight: 150 lbs
Bench Press: 155x1
Squat: 165x5
Barbell Row: 150x5
Deadlift: 185x5
Military Press: 95x3
Chin-ups: BWx12

Thank you to everybody that takes the time to contribute to this thread and tag along. Good luck training everybody!

[cjl14]

Sunday, September 23rd, 2012: Chest and Calves

I found the split I'm going to be doing off of T Nation for the next 12 or more weeks while I bulk.

Incline Dumbbell Press: 4x6-10 (2) - the number in the parentheses represents how many of the 4 sets will be to failure. Always the last two sets.
35x10, 40x8, 45x10, 50x6

Flat Barbell Bench Press 3x6-10 (2)
95x10, 115x7, 120x6 - weak as **** flat bench...

Decline Barbell Bench Press 3x6-10 (2)
95x10, 115x10, 135x7 - was pretty happy with that

Standing Calf Raises - 4x8-10 (2)
70x10, 80x10, 90x10, 110x8

Seated Calf Raises - 3x8-10 (2)
90x10, 115x8, 115x9

Rotary Calf - 3x8-10 (2)
250x10, 290x10, 295x9

[cjl14]

Routine for tomorrow (Monday, September 24th, 2012)

Back

Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated straight bar rows - 3x 8-10 (2)

Ready to destroy back, can't wait to see what I lift for tomorrow.

[cjl14]

Back day everyone!

Overall, I rate the workout a 9/10! I stayed focused, stayed intense, and lifted a good amount of weight for myself.

Pull ups - 50 or as many as you can do in 10 minutes
did 50 semi-wide grip pull ups in 9:30

Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
135x10, 135x10, 140x8, 145x9

Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
110x10, 120x10, 130x8

Seated straight bar rows - 3x 8-10 (2)
100x10, 110x10, 120x8

[Singh1996]

I've always gone to failure for every single set, is that a bad thing?

Eg. If I did 150lb cable row for 10 reps last week and I want to go for 8 reps this week, wouldn't I want to up my weight so that I could only hit eight reps and not be able to do a ninth or tenth?

[Singh1996]

Btw,

Subbed!

[cjl14]

I've always gone to failure for every single set, is that a bad thing?

Eg. If I did 150lb cable row for 10 reps last week and I want to go for 8 reps this week, wouldn't I want to up my weight so that I could only hit eight reps and not be able to do a ninth or tenth?

Depending on your rep range. If your rep range is 8-10, I'd up the weight by 5-10 lbs and keep going with that weight until I hit ten reps again and I would keep doing that.

[cjl14]

Well I won't be training till the 29th, since my gym is renovating for the next 3 days.

[Singh1996]

Well I won't be training till the 29th, since my gym is renovating for the next 3 days.

Ugh, sounds annoying.

Almost as annoying as the McDonalds being down because they're making a McCafe.

No more 12am McGangbangs.

[cjl14]

Ugh, sounds annoying.

Almost as annoying as the McDonalds being down because they're making a McCafe.

No more 12am McGangbangs.

LOLOLOL oh god.... that made me laugh a lot.

I did get some workouts in, but I didn't record them. Here's yesterday's workout (Legs and Abs[Abs not recorded])

Leg Press (5 sets of 10-12)
140x12, 230x12, 320x12, 410x10, 410x8 (woo! PR considering the fact that this is the first time that I have done this exercise.)

Barbell Squat (4 sets of 8-10)
45x12, 135x8, 135x6, 135x6 (Bad back without lifting belt, didn't want to go too heavy so I focused on form)

Lying Hamstring Curl (4 sets of 10-12)
50x12, 80x12, 95x10, 110x6

Seated Hamstring Curl (4 sets of 10-12)
100x12, 115x12, 100x12, 115x12

Overall I had a pretty good workout, and like all leg days, I couldn't really walk after so that's a plus. I have a rest day and shoulders and back tomorrow. Going to make the workout tonight and kill it tomorrow!

[cjl14]

LOLOLOL oh god.... that made me laugh a lot.

I did get some workouts in, but I didn't record them. Here's yesterday's workout (Legs and Abs[Abs not recorded])

Leg Press (5 sets of 10-12)
140x12, 230x12, 320x12, 410x10, 410x8 (woo! PR considering the fact that this is the first time that I have done this exercise.)

Barbell Squat (4 sets of 8-10)
45x12, 135x8, 135x6, 135x6 (Bad back without lifting belt, didn't want to go too heavy so I focused on form)

Lying Hamstring Curl (4 sets of 10-12)
50x12, 80x12, 95x10, 110x6

Seated Hamstring Curl (4 sets of 10-12)
100x12, 115x12, 100x12, 115x12

Overall I had a pretty good workout, and like all leg days, I couldn't really walk after so that's a plus. I have a rest day and shoulders and back tomorrow. Going to make the workout tonight and kill it tomorrow!

Goddamnit.... I haven't used this log in like a month hahaha. Well I'm off for the weekend, but I worked arms yesterday with strict as FUARKKKKK form and it killed. Monday is Chest!

[Francis333]

[cjl14]

Hahaha omfg Francis.... ily for this.

This is the prog. I'm gonna be doing, thanks to my boy Francis.

A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry

B
Front squat 3x5
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work

3 days a week most likely then I may up it to 4.

Week 1:
A
B
A
Week 2:
B
A
B

etc.

Thank y'all.

[Francis333]

Hahaha omfg Francis.... ily for this.

This is the prog. I'm gonna be doing, thanks to my boy Francis.

A
Squat 3x5
Bench 3x5
Chins 15-20 total reps, add weight or use assisted.
Rows 3x5 SUPER STRICT.
Optional: Cable rows, 3x8 bicep work, 3x8 rear delt flyes, do this at your own discretion. If you don't feel like it, don't worry

B
Front squat 3x5
MP 3x5
Deadlifts 1x5
Optional: 15-20 reps of dips, 3x8 tricep work

3 days a week most likely then I may up it to 4.

Week 1:
A
B
A
Week 2:
B
A
B

etc.

Thank y'all.

[cjl14]

Lol strong non-use of log. Starting up again on log

Push Pull Legs Split with this frequency
Day 1: Push
Day 2: Pull
Day 3: Legs
Day 4: off

Pull today, I'll update the log in a bit

[cjl14]

PULL DAY - 12-7-12 - Everything in bold is a PR

Deadlift 5x3-5

WARMUP
65x8 115x8

WORKING
165x5, 185x5, 195x5, 205x5,220x5

One arm db row 5x8-10

45x10, 50x10, 50x10, 55x10, 55x8

Barbell Shrug

WARMUP
155x10

WORKING
175x10, 195x10, 215x10, 235x10, 255x8

Barbell Upright Rows 4x8-10

35x10, 55x10, 65x10, 65x8

Preacher Curls 3x10

35x10, 35x10, 35x10

[cjl14]

Forgot to add in rack pulls

165x5, 215x5, 255x3, 275x1, 285x1, 295x1, 300x1, 305x1, 310x1, 315x1, 315x1

[cjl14]

Here are workouts

5/3/1 Front Squat 1rm = 130
5/3/1 Bench 1rm = 145
5/3/1 OHP 1rm = 95
5/3/1 RDL 1rm = 175
5/3/1 Pendlay Row = Never tried
5/3/1 Deadlift 1rm = 240

Legs A
Front Squats 5/3/1
Leg Press 3x12
RDL 3x12
Leg Ext 2x12
Calf Raises 4x12
Abs

Push A
BB Flat Bench 5/3/1
DB Incline Bench 3x8-12
Cable Flies 3x12-15
Skullcrushers 3x8-12
Upright Row 3x12-15
Tricep Pushdowns 3x12-15

Pull A
Pendlay Row 5/3/1
One-Arm Bent Over Row 3x8-12
Seated Straight Bar Row 3x8-12
BB Curls 3x10-12
Hammer Curls 2x10-12
Facepulls 3x12-15

Legs B
Back Squats 3x6-8
Leg Press 3x12
Leg Curls 3x8-12
Standing Calf Raises 3x12
Seated Calf Raises 2x12
Abs

Push B
OHP 5/3/1
DB Flat Bench 3x8-12
DB Chest Fly 3x8-12
Skullcrusher 3x8-12
Tricep Pushdowns 3x12-15
Lateral Raises 3x12-15

Pull B
Deadlift 5/3/1
Pullups 3x8-12
V-Bar Cable Row 3x8-12
CG Reverse Pulldowns 2x12-15
DB Incline Curls 3x8-12
DB Concentration Curls 2x12-15
Dumbbell Shrugs 3x8-12