Get swole or die tryin

[yoloralphlauren]

A few things about me :
17yo, 145lbs, 5'9
Skinny as fuk all my life.
I have been doing babylovers ss for about a month but i just decided to make a log for motivation and to keep track of things. So what you will be seeing is my log starting from about a month in.
Ive been going to the gym for over a year but never really got serious or on a program until recently.
i go to the gym 3-5 times a week

Supplements:
Cellucor whey protein
Cell mass creatine

I am mostly doing this log for my own benefit but it would be nice to see some people comment and share their advice
I will most likely not be posting pictures or videos.
I will try to log everyday i workout
Also might log what i ate that day, how many hours of sleep i got and how i was feeling that day.

Babylovers SS :

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

B
Front squat 3x5
OHP 3x5
Deadlifts 1x5
Optional: 3x8 tricep work

GOALS:
Bench 225
Squat 315
Deadlift 405
yeah this goals are probably a loooong time away but dream big right?
also looking to gain mass because im skinny as fuk

hope you enjoy my log

[patriotmazz]

Great job man!!

[yoloralphlauren]

3/4/14 DELOAD DAY (B)

last time at the gym i was struggling with all my lifts so i decided to deload by 10%
ALSO i believe i have pulled a hip flexor muscle and it hurts to do any kind of squat so i will be doing leg extensions until it gets better(lame right...)

was feeling like sh*t today. no school so woke up very late, did not eat much, stomach was not feeling good

LEG EXTENSIONS
50x12
55x12
60x12
65x12
70x12
90x12
110x10
(first time, had no clue what i was doing)

OHP
80x5x5x5

DEADLIFT:
200x5

ClOSE GRIP BENCH
45x12
135x6
95x12
115x10
135x6

Overhead Dumbbell Extension
40x8
40x8
40x8

No food today sorry guys, today was just a bad day. looking foreward to tommorow though!

[yoloralphlauren]

3/5/14 DELOAD DAY (A)

still not able to squat. if anyone has any advice about a hurt hip flexor or an alternative excersize to squatting please let me know!
got 6-7 hours of sleep was feeling pretty good.

LEG EXTENSION
110x12
120x10
130x8
140x6
then a burn out set 50/30/20

LEG CURLS
65x8
65x8
65x8

BENCHPRESS
155x5
155x5
155x5

PULL UPS (with 10 pound dumbbell)
7-6-6-1

BENT OVER ROWS
115x5
115x5
115x5

CABLE ROWS
100x12
100x12
100x10

PREACHER DUMBBELL CURLS
30x8
30x8
30x8

CABLE HAMMER CURLS
32.5x10
32.5x8
32.5x8
burnout set dropping 10 pounds every set no rests

FACE PULLS (with cables and the rope)
22.5x10
22.5x10
22.5x10

CALF EXTENSION (on the machine)
70x30
70x30
130x10

workout was about an hour and a half today. i feel like this is a lot of extra accessory work but it doesnt hurt right?(correct me if im wrong)


What did i eat today? Im getting a scale this week so i can figure out exact macros but heres just a general idea of what i ate today
dinosaur egg oatmeal with milk
chicken with rice, chewy bar, sunchips
small bbq chicken sandwiches
poptart for a preworkout
two more bbq chicken sandwiches with a glass of milk, whole wheat chips and salsa, cinnamon toast crunch cereal(with milk), protein shake, cesar salad
creatine

[yoloralphlauren]

3/7/14 (B)

still not able to squat. hip flexor feeling a little better slowly.

SLEPT FOR 3 HOURS GAT DANG I WAS TIRED AF

OVERHEAD PRESS
80x5
80x5
80x5

DEADLIFT
205x5

TRICEP PUSHDOWNS
37.5x10
37.5x10
37.5x10

SKULL CRUSHERS
50x8
50x8
50x8
slow negative

[yoloralphlauren]

3/9/14 (A)

9ish hours of sleep. had a very late night and woke up in the afternoon. did not eat much before the gym, felt like ****, but my lifts felt good!

still cannot squat unfortunately..


BENCHPRESS
165x5
165x5
165x5

PULL UPS WITH 10LB DUMBBELL
5-5-5-5, trying to really focus on feeling it in my lats

BENT ROWS
120x5
120x5
120x5

TBAR ROW
100x5
85x8
75x10
60x12
60x12

PREACHER DUMBBELL CURLS
35x8
35x7(self spotted for 8th rep)
35x7(self spotted for 8th rep)

CABLE HAMMER CURLS
37.5x10
37.5x10
37.5-27.5-17.5-7.5 dropset

CALF EXTENSIONS
70x20
70x10
50x10
40x10
30x10
130x10
trying to really 'shock' my calfs with random weights and reps and stuff

FACEPULLS
22.5x10
22.5x10
22.5x10
doing reps slowly and squeezing at the end and holding for a second

looking forward to tommrowo

[Solidair]

how did you make your bench go to 155 to 165 in 3 days?

3/9/14 (A)

9ish hours of sleep. had a very late night and woke up in the afternoon. did not eat much before the gym, felt like ****, but my lifts felt good!

still cannot squat unfortunately..


BENCHPRESS
165x5
165x5
165x5

PULL UPS WITH 10LB DUMBBELL
5-5-5-5, trying to really focus on feeling it in my lats

BENT ROWS
120x5
120x5
120x5

TBAR ROW
100x5
85x8
75x10
60x12
60x12

PREACHER DUMBBELL CURLS
35x8
35x7(self spotted for 8th rep)
35x7(self spotted for 8th rep)

CABLE HAMMER CURLS
37.5x10
37.5x10
37.5-27.5-17.5-7.5 dropset

CALF EXTENSIONS
70x20
70x10
50x10
40x10
30x10
130x10
trying to really 'shock' my calfs with random weights and reps and stuff

FACEPULLS
22.5x10
22.5x10
22.5x10
doing reps slowly and squeezing at the end and holding for a second

looking forward to tommrowo

[yoloralphlauren]

how did you make your bench go to 155 to 165 in 3 days?

i recently deloaded by 10% so ive already lifted these weights before. im just adding 5-10 pounds every time i bench press and if i dont get 3 sets of 5 reps i will try again next time i benchpress

[yoloralphlauren]

4/11/17 (B)

got about 6 hours of sleep at night then 3 hours of sleep after school so 9 hours i guess?
was still kinda tired after all this sleep but my lifts at the gym felt great

I WILL PROBABLY START SQUATTING AGAIN NEXT WEEK!!
very excited for this :-))

OVERHEAD PRESS
90x5
90x5
90x5

DEADLIFT
215x5

CLOSE GRIP BP
45x12
65x12
95x12
115x10
135x8
155x4

OVERHEAD DUMBBELL PRESS
45x8
45x8
45x8

TRICEP PUSHDOWNS
42.5x10
42.5x8
42.5x6
32.5x8
22.5x8
12.5x8

LEG PRESS CALF RAISES
90x20
90x20
90x20
100-80-60-40-20 x15-20 reps(drop set 5 second rests)

im really trying to cut down the time of my workouts. all this takes about 1 hour and 20minutes and i was going at a very fast speed today, and this is WITHOUT squats. does anyone have any suggestions on what i should do? it took me about an hour to do the first 3 excersizes

[yoloralphlauren]

3/12/14 (A)
got around 7-8 hours of sleep last night. still felt tired as hell through the day so that kinda sucked.

i will most likely be squatting again next week!! but sadly probably starting with a very low weight and ease myself back into it.

BENCHPRESS
170x5
170x5
170x5
last rep felt a little uneasy but i will still be advancing to 175 in my next workout.

PULL UPS WITH 15 LB
7-7-6
i will do them with 15lb 1 more time and then move onto 20lb

BENTOVER ROWS
135x5
135x5
135x5
(not quite sure how my form was. lowering the weight next time)

TBAR ROWS
90x10
90x10
90x10

PREACHER CURLS
35x8
35x8
35x8

BURNOUT EZ BAR CURL WITH PARTNER
50 pound ez bar
did 1 rep then gave to partner, partner did 1 rep and passed back to me then i did 2 reps, then he did 2 reps, then 3,4,5 ect until 10 no breaks

FACEPULLS
22.5x10
22.5x10
22.5x10
i need to watch some videos on how to do these. not sure where to put the pulley and where to pull the rope to my face. REPLY WITH ADVICE PLEASE

end of workout. this took me about 1hour 30min with little bit of messing around.once i start squatting thats gonna add another 30minutes probably :/ i realy want to cut down on time but the weights are getting heavier and i dont want to drop any accessory work. any advice please?

[yoloralphlauren]

HYPERTROPHY DAY 1 3/13/14

FLAT BENCH PRESS
135x12
145x10
145x9
145x8
145x6
135x6

INCLINE BENCH PRESS
95x10
95x10
95x10
95x10
95x10

DUMBBELL MILITARY PRESS SUPERSET WITH BENT ARM LATERAL RAISES
30x12 - 15x12
30x12 - 15x12
30x12 - 15x12
30x12 - 15x12
30x12 - 15x12

CABLE SIDE LATERAL RAISES STRAIGHT ARM WITH SLOW NEGATIVE
7.5x8
7.5x8
7.5x8

FRONT ROPE RAISES
22.5x8
drop set 22.5x6, 12.5x8, 2.5x10

UNDERHAND GRIP LAT PULL DOWNS
120X9
120X8
120X8
120X8
120X6
100X6

[Solidair]

nice man, how long you been working out?

[yoloralphlauren]

nice man, how long you been working out?

sorry for the late reply. ive been signed up and going to the gym for about 2 years probably but never really got SERIOUS about it(caring about my diet, writing down my lifts to track progression, all that fun stuff) but i got serious probably 6 months ago and started strength training about 1-2months ago

[yoloralphlauren]

3/16/14 (B)

OH PRESS
95x5
95x5
95x5
last set not smooth redo

DEADLIFT
225x5
did not feel too good redo

CALF RAISES
90x20
90x20
90x20
90x20

CLOSE GRIP BENCHPRESS
135X8
135X8
135X

[yoloralphlauren]

3/17/14 (A)

LEG EXTENSIONS
80x8
80x8
80x8
80x8
80x8

BENCH PRESS
175x5
175x5
175x5
very happy about this!! NEW PR

PULL UP WITH 20LB
5-5-5-5

BENT OVER ROWS
95x5
95x5
95x5

T-BAR ROWS
60x8
60x10
60x8

PREACHER CURL
40x7
40x5
40x4

CABLE HAMMER CURLS
42.5x8
42.5x8
42.5x8

FACE PULLS(on row machine)
25x10
25x10
25x10

LEG PRESS CALF RAISES
6platesx10
6platesx10
6platesx10

[yoloralphlauren]

3/18/14 (B)

OH PRESS
95X5
95X5
95X5

DEADLIFT
225x1
((wtf??))

CLOSE GRIP BENCHPRESS
135x8
135x8
135x8
135x8
135x7

OVERHEAD DUMBBELL TRICEP PRESS
45x8
45x8
45x8

TRICEP CABLE KICKBACKS
7.5x12
7.5x10
7.5x8
7.5x6

CALF RAISES
90x20
90x20
90x20
90x20

[yoloralphlauren]

3/19/14 HYPERTROPHY DAY 2

STARTED SQUATTING AGAIN TODAY!! still have a slight pain at the top of my quad near hipflexor if anyone has any advice PLEASE share with me

SQUATS
95x8
135x6
135x6
135x6
135x6
135x6

LEG PRESS
90x12
180x12
180x12
180x12

FLAT BENCH PRESS
135x12
145x10
145x8
145x8
145x6

INCLINE BENCHPRESS
95x10
95x10
95x10
95x10
95x10

[yoloralphlauren]

3/23/14 (A)

SQUAT
135x5
135x5
135x5

FLAT BENCH PRESS
180X5
180X5
180X5
NEW PR!! will do again next time

PULL UP WITH 20LB
5-5-5-5

BENT OVER ROW
105X5
105X5
105X5

PREACHER CURL
40x5
40x5
40x5

CABLE HAMMER CURLS
42.5X8
42.5X8
42.5X8

CABLE FACE PULLS
22.5X12
22.5X12
22.5X12

LEG PRESS CALF RAISE
6platesx10
6platesx10
6platesx10
6platesx10