Sup err body, I had a log in the teen section but felt that it was time to start posting in other areas and so I am creating a log here.
My name is Alex I am 16 from England, sub to my log to see my progress in the gym.
I will be following a 3on/1off template which I may write out if anyone is interested
My current lifts are
Squat ~90kgx1
Bench~80kgx1
Deadlift - 130kgx1
I have only tested my 1rm on deadlift the other two are using calculators
I will be aiming for 3100 calories to begin with and will track my daily calorie intake in here.
Tomorrow is chest/arms and I will log that tomorrow.
My main goal at the moment is bringing up my big three, specifically the squat and bench press
I will be trying to add 2.5kg a week to my bench and 5kg to the squat
My goals for the new year are as follows
Squat - AT LEAST 120kgx1
Bench- 100kgx1
deadlift - 160kgx1
weight - 185lbs
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08-18-2013, 09:38 AM #1
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
**Journey to strength and aesthetics**
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-19-2013, 01:17 PM #2
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Not the best start to my log, real bad day today :/
Chest and Arms - 19th August
Flat DB Bench
22kgx10
28kgx6
32kgx5
32kgx4
24kgx5
Incline Barbell
50kgx5
50kx5 (fail)
Incline DB Fly
12kgx12
12kgx12
12kgx12
Pressdowns
30kgx6
25kgx10
25kgx10
1 arm cable curls
7.5kgx12
7.5kgx12
Seated Hammer Curl
12kgx6
12kgx6
Lying extensions
20kg+barx8
20kg+barx8
Notes
Couldn't get onto the barbell so in the end I pretty much did whatever, will post the proper routine below.
-Flat BB Bench - Top set of 3/5 (Madcows)
2 back off sets on Slight decline(2x8)
- Incline Smith Machine - 3x6-10
- Incline DB Fly - 3x10-15
- Cable Crossover - 2x15-20
-CGBP 3x4-6
-DB Curl 3x4-6
-Lying Tricep Extension 3x8-10
-Ez Bar Curl 3x8-10
-Pushdown 3x10-12
-Preacher curl 3x10-12Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-20-2013, 10:22 AM #3
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
20th August - Leg Day
Squats
77.5kgx3/4 - FAIL
72.5kgx7
72.5kgx6
70kgx6
Leg press
130kgx15
130kgx15
150kgx8
Leg curls
45kgx12
45kgx12
45kgx9
Leg extensions
82.5kgx12
82.5kgx12
82.5kgx12
Notes
Squats Failed today - form was awful and weight felt so heavy on my back, going to do 3x6-8 on squats now and go up from their doing 72.5kg next time, that way I can still hit my goal but with a different rep range, according to a 1rm calculator 100kgx8 should still be a 125 max
Need to buy some caffeine aswell as my energy levels are at zero. Really want to get my legs growing nowBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-21-2013, 04:01 AM #4
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
About to hit the gym - doing back/shoulders today
This is my routine
-DB Shoulder Press 3x6-8
-Lateral Raise 4x10-15
-Front raise 3x10-15
-Rear delt fly 3x10-15
-Deadlifts 1x3/5 - Sometimes I will leave these out and do every other session
-BB Row 3x6-10
-Lat Pulldown 3x6-10
-Seated Row 3x10-12
-Cable Pullover(when I don't do deads) 3x15
-Shrugs 3x10-12Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-21-2013, 04:18 AM #5
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08-21-2013, 04:27 AM #6
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08-21-2013, 12:23 PM #7
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Back and Shoulders
DB Shoulder Press
20kgx10
22kgx8
22kgx6
DB Lateral Raise
12kgx12
12kgx12
Cable Lateral raise
5kgx12
5kgx12
5kgx12
light weight constant tension slow negatives
Rear delt fly
6kgx12
6kgx12
6kgx12
Deadlifts
60kgx5
80kgx3
100kgx3
112.5kgx3 - PR
90kgx8 - Volume PR
Bent over row
60kgx6
60kgx6
Lat pulldown
55kgx8
55kgx6
50kgx8
Seated Row
75kgx10
75kgx10
Notes
Swapping front raises for cable side raises
need to find a replacement for bent over rows, thinking pendelay. Also need to invest in a pair of straps.Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-21-2013, 12:31 PM #8
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08-21-2013, 01:15 PM #9
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08-24-2013, 04:19 PM #10
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Diet is still slacking, yet to get it all sorted and im prolly making no gains lol
Missed training last 2 days due to sitting around getting high and just being lazy, will do chest/arms tomorrow and then legs Tuesday after bank holiday
Also bought a pair of strapsLast edited by AlexRyan1; 08-24-2013 at 04:29 PM.
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-27-2013, 12:49 PM #11
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Muad weekend living off 1000 cals a day, safe to say my performance in the gym today was not up to Par
Decline - 70kgx4??
- 65kgx8
- 65kgx8
Incline smith - 47.5kgx8
- 47.5kgx8
Incline Fly - 14kgx12
-14kgx12
Pec dec - 20kgx20
20kgx20
CGBP Smith - 45kgx6
- 45kgx6
DB Curl - 18kgx8
18kgx8
Pushdown - 27.5kgx12
27.5kgx12
BB Curl - heaviest set bbx15
^x15
Notes - No calories=no energy
have done 65x12 before and 70x8 on decline so im sure it was just a fluke
anyway reduced volume from there and had no energy for arms really so took it easyBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-28-2013, 03:56 PM #12
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Not exactly changing my routine that much just changing it into a 4on/1off
Legs/abs
chest/tri
back/bi
Shoulders/abs
Just be higher volume, feel like my workouts are so cramped in togetherLast edited by AlexRyan1; 08-28-2013 at 04:10 PM.
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-30-2013, 11:30 AM #13
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Had to go shopping and Tottenham game in the last two days so I missed legs and back, did shoulders today and will do back tomorrow and then just chest/elgs after that
August 30th - Shoulders
Seated DB press
14kgx15
18kgx8
22kgx8
24kgx7PR
20kgx4
16kgx2
1 arm laterals
14kgx10
16kgx8
Cable lateral raises
5kgx12
5kgx12
E-z bar front raise
Bar+10kgx12
Bar +10kgx12
Bar+10kgx20
Rear delt fly
8kgx12
8kgx12
8kgx12
Notes
Replacing 1 arm laterals with upright rows, need to go deeper on them db presses aswell but still felt it quite a lot in m front delts.
Went light on front raises to work on form and will just add weight slowly, when I get 15 clean reps oneach set of laterals I will go up to 7.5kg - much harder than dumbbellsBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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08-30-2013, 11:58 AM #14
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Since I have basically stopped strength training apart from with the deadlift I am going to post my short term(xmas) and long term(next july) goals.
Decline Bench
Current - 65x8
Short term - 80x8
Long term - 110x8
Squat
Current - 72.5x8
Short term - 100kgx8
long term - 140kgx8
Deadlift
Current - 112.5kgx3/90x8
Short term - 130kgx3/110kgx8
Long term - 160kgx3/130kgx8Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-02-2013, 10:16 AM #15
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
2nd September - Legs
Squats
50kgx10
60kgx8
72.5kgx8
75kgx8
Leg Press
140kgx15
150kgx8
Leg extensions
82.5kgx12
30kgx12 1 leg
20kgx20 1leg
20kgx20 1leg
Leg Curl
50kgx15
52.5kgx12
52.5kgx12
Smith shrugs
80kgx12
80kgx12
DB Shrugs
32kgx10
notes
Was only gonna do 72.5kgx8 and then back off sets but went beast mode and banged out 8 with 75kg - was a pr
decided to do some traps because they are laggingBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-03-2013, 11:19 AM #16
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
3rd September - Chest and Triceps
Decline Bench
Barx20
40x10
50x8
60x5
-67.5x8
-60x8
-60x8
Incline DB Press
28kgx4 - wtf
22kgx12
22kgx10
Incline Fly
14kgx15
14kgx13
14kgx12
Pec dec
25kgx20
25kgx20
Skullcrusher
taking bar as 5
25kgx10
25kgx10
25kgx10
Pushdown
27.5kgx12 - close grip
30kgx8
20kgx15Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-06-2013, 11:15 AM #17
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
6th September - Back and Biceps
Deadlifts
60kgx8
80kgx5
100kgx3
117.5kgx4PR
100KGX8Rep PR
Underhand Barbell rows
40kgx15
50kgx10
60kgx8
60kgx8
Lat Pulldowns
55kgx10 - PR
55kgx8
55kgx8
Single arm cable row
15kgx10
7.5kgx20
7.5kgx20
Pullover
12.5kgx15
Barbell Curls
25kgx10
25kgx10
25kgx10
Hammer Curls
14kgx10
14kgx8
Notes
Happy about the deadlift went up no problem, could of got 1 more if grip didn't give out. Going for 122.5 next session.
UH BB Rows felt much better and will up weight on these now.
1 arm cable row is chest up against a bench using the cable fly attachmentBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-07-2013, 11:30 AM #18
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Once I hit 80 something kg on bench ill start thinking about adding in some lower rep flat bench work. Just wondering how much of a carryover the decline bench has as I believe I could get 100kgx8 by January if I train and eat well
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-08-2013, 06:05 AM #19
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09-08-2013, 06:18 AM #20
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09-08-2013, 09:14 AM #21
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
8th September - Shoulders
DB Shoulder Press
18kgx8
20kgx8
-24kgx9 PR
-20kgx8
-16kgx8 Arnold style
-12kgx12 Arnold style
Upright Row E-Z bar
25kgx12
27.5kgx8
27.5kgx8
Lateral Raises
10kgx16
10kgx15
10kgx15
DROPSET
8kgx6
6kgx4
4kgx7
E-Z bar front raises
Bar+12.5kgx10
^x8
^x8
Face Pulls
10kgx15
10kgx15
Notes
Shoulder press went up easy, went deeper aswell so I could definitely feel it in my front delts. Will get them 26's up next session.
Did another weird rear delt exercise which is why my face pulls are quite weak todayBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-10-2013, 09:21 AM #22
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
10th September - leg day
Squat
Barx20
40x10
60x5
-77.5kgx8 PR
-80kgx8 PR
-60kgx10
Leg curls
52.5kgx12
52.5kgx10
37.5kgx20
Dropset down to 10kg
Leg extensions
32.5kgx15 -1leg PR
32.5kgx15 -1leg
25kgx20 -1leg
dropset
Notes
Low volume today just wanted to focus on squats as I wasn't really feeling it today. Put two 1.25 plates under my heels and it helped my form so much so I went to attempt another pr and hit it. That's 4PR'S in 2 sessions - beginning to fear my own strength and well on the way to 100x8 now - will probably hit that by octoberBack to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-10-2013, 09:26 AM #23
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Don't know if I mentioned but in feb I really strained my lower back quite badly and couldn't squat/deadlift until july iirc so these two lifts are 5months behind whats starting to worry me now though is that my bench is the one that has not really progressed, after xmas ill most likely go back to strength training on it
Also think I should add dips back into my training routine and do db skulls after that followed by pressdowns, want to get some tricep strength up in hereLast edited by AlexRyan1; 09-10-2013 at 09:50 AM.
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09-12-2013, 08:59 AM #24
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Been watching loads of powerlifting shiz recently and really want to compete in it next year around this time, I think by then I would of definitely surpassed a 2/3/4 gym total and could do well in a local competition. Will continue running this programme but will switch decline to flat bench because im not sure what the carryover is like yet. The only other change that I am thinking about making is changing it back to a 3on/1off with a focus on strength because if I miss a training session on this routine it basically turns into once a week frequency. Each day would be focused on one of the big three with higher rep assistance-still have three months until xmas so I really think I can reach my goals
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-12-2013, 10:33 AM #25
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
****tiest Gym session today
12th September - Chest and Tris
Bench Press
70kgx2
70kgx4
60kgx8
Incline Smith
50kgx8
50kgx8
Incline Flys
16kgx10
16kgx8
Skullcrushers
27.5kgx8
27.5kgx8
Pushdowns
27.5kgx6
20kgx10
Notes
Felt sick today and didn't go in to college, wasn't going to go to the gym but decided to anyway feeling like crap.
Weights on one side were not secure and were half way along the barbell for first set, grip was to wide and it felt sooooooooo heavy only got 2/3 reps I think. Next set with proper form got 4 but I think on a good day I could of 6, either way I am going to drop the weight down to 67.5 and work up from there, once I get 80x8 that should be equal to a 100kg 1rm, I reckon I can do that in a month, 2.5kg every week shouldn't be hard so long as I get my nutrition downLast edited by AlexRyan1; 09-12-2013 at 03:16 PM.
Back to training log http://forum.bodybuilding.com/showthread.php?t=163233961
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09-13-2013, 12:31 AM #26
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09-14-2013, 04:26 PM #27
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
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09-14-2013, 04:37 PM #28
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Been ill recently and plan to get back into the gym tomorrow/Monday depending on how im feeling. Going back to the 3on/1off style of training I think aswell so this is what my routine may look like or ill do it another way
Pull
Deadlifts 1x3,1x8
UH BB Row 3x6-8
Pullup 3x8
Shrugs 3x10
Reardelt fly 3x10
Ez bar curl 3x10
hammer 21's
Push
Bench Press 1x8,1x8 paused(lower weight)
DB Shoulder Press 8,10,12
Incline Smith 3x6-10
Lateral Raise 3x10-12/Incline Fly ss
Lying extension 3x10
Pushdowns 2x15
Legs
Squat 1x8,2x10
Leg Press 3-4x15-20
Leg curl 4x10-12
Leg extension 3x12-15
Calfs
Reason for only 1 top set on main strength is that I find it easier to progress and I have more energy for the rest of my workoutsLast edited by AlexRyan1; 09-15-2013 at 01:28 PM.
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09-15-2013, 01:17 PM #29
- Join Date: Sep 2012
- Location: England, Luton, United Kingdom (Great Britain)
- Posts: 1,377
- Rep Power: 239
Decided that Im going to go with this starting with Pull day tomorrow, on push days I will just have to take a long rest after flat bench so my db shoulder press wont suffer to much
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09-17-2013, 01:19 PM #30
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