Mirrox' log

[Mirrox]

Hey guys,

background
thanks for checking out my log. Im currently 16 years old and live in the Netherlands.
I got addicted to video games and lost a lot of weight. Lowest I got to was 56 kg at almost 6 ft ! Everyone was calling me skinny, especially family members. Lost confidence and became really social awkward, always looked down with my back bent. I started eating a lot without counting macros, I would drink olive oil because I wanted to gain weight that bad. In november I started doing random stuff with dumbbells, like any other noob. Saw no gains of course, only a pump after workouts. In mid december I finally went to the gym. I was 58 kg at 183 cm then . I followed a routine that I found on this site, training bodyparts twice a week. In march I switched to ICF 5x5, but i ****ed up my knees and lower back because of bad form, so now im doing a P/P/L kind of routine.

Current
70 KG/154 lbs
185 cm / 6"1 ft
65 KG Benchpress max
Arms 33.5 cm ( 34.5 with pump ) , started at 29 cm.
Im using creatine and sometimes whey powder if I need to.

Goals
-77kg / 170 lbs on 31 December 2014
-100kg Benchpress on 31 December 2014
-75kg at 10% BF on 1 May 2015

[Mirrox]

Today I trained Back & Biceps, I train them twice a week.

Lat pulldown : 45/45/45 , 8 reps
Seated row : 39/39/45, 8 reps
Pullups : 8 reps
Bicep curls : 10/10 dummbells, really focusing on form
Shrugs : 70/70/70, 10 reps
Rear Delt flyes : 39/39/39, 10 reps
Calves ( machine) : 59/59/59, 15 reps
Planking : 90 seconds , because i felt like doing it .



Found this amazing post workout shake, in case i forget the recipe :
20 gr peanut butter
45 gr oatmeal
120 ml milk
120 ml vanille yoghurt
1 banana


Wanted to eat 3100 kcal but only ate 2585 . Will have to eat more tomorrow .
Fat : 90 grams
Carbs : 302
Protein : 131

[BBTrevor]

Reminds me of myself at that age, I was even thinner then you and im 6'4, found my dads dumbell that was about 20pounds started to do alot of curls and shoulder work with pushups before I joined the gym, I also ate maybe once a day..nothing for breakfast, coke and a bag of chips for lunch at school maybe and then whatever my mom made for dinner that night. Started to eat and train and I gained my bodyweight over in muscle in just over a year, 8 meals a day 3 shakes a day 1,000 Calories each shake, currently I use mutant mass for my calories from shakes.
Eat as much as you can ever 2hours if you can take food with you to school and eat it whenever you can ect. I hit each bodypart 1 time a week, calves and abs every other day though, I know you want to train each bodypart as much as possible but that might actually keep you smaller burning muscle fibres while not getting enough time to rest. Good luck gaining! Just a few thoughts. Netherlands is a cool place I did a few bodybuilding shows in Denmark before, nice area

[Mirrox]

Reminds me of myself at that age, I was even thinner then you and im 6'4, found my dads dumbell that was about 20pounds started to do alot of curls and shoulder work with pushups before I joined the gym, I also ate maybe once a day..nothing for breakfast, coke and a bag of chips for lunch at school maybe and then whatever my mom made for dinner that night. Started to eat and train and I gained my bodyweight over in muscle in just over a year, 8 meals a day 3 shakes a day 1,000 Calories each shake, currently I use mutant mass for my calories from shakes.
Eat as much as you can ever 2hours if you can take food with you to school and eat it whenever you can ect. I hit each bodypart 1 time a week, calves and abs every other day though, I know you want to train each bodypart as much as possible but that might actually keep you smaller burning muscle fibres while not getting enough time to rest. Good luck gaining! Just a few thoughts. Netherlands is a cool place I did a few bodybuilding shows in Denmark before, nice area

join date of peace. And thanks man, im struggeling with hitting my macros so might take shakes as well.

[Mirrox]

Was suppose to train legs today, but i had a lot of homework to do. I also didnt get my macros because of this :/ tomorrow ill eat A LOT. This is the first time i actually had to skip a workout

Fats : 90
Carbs: 300
Protein : 123

2550 kcal

[Mirrox]

Incline Benchpress : 30/30/30, 8 reps
Benchpress : 60/50, 3 and 12 reps
Shoulder press : 14/14/14 dumbbells, 12 and 10 and 8 reps
Lateral raise : 8/8, 8 reps
Tricep pushdown : 18/21/18, 8 reps

Wasnt really motivated today, really tired. Going to france tomorrow for 1 day and have to wake up at 5:30 so didnt want to get too tired. Welp, gonna go beastmode on thursday!

[Mirrox]

Couldn't train yesterday because i was in France, but today i could

Lat pulldown : 47/47/47 , 8 reps
Seated row : 45/45/45, 8 reps
Bicep curls (barbbell) : 25/25/20, 8 reps
Shrugs : 80/60/60, 8 reps
Rear Delt flyes : 39/39/39, 8 reps
Hamstring curls : 39/39/39, 8 reps
Leg extension (one leg ): 25/25/25, 8 reps

Was suppose to train legs tomorrow, but i hadnt trained them in a week so i really wanted to :P then the gym closed.

Im trying to add 2kg per session, except for bicep curls, untill im stalling.

[Mirrox]

Incline Benchpress : 30/30/30 KG, 8 reps
Benchpress : 60/60/50 KG, 5-5-10 reps
Shoulder press : 14/14/14 KG dumbbells, 8,8,10 reps
Lateral raise : 5/5/5 KG, 8 reps
Tricep pushdown : 21/21/18 KG, 8 reps

Didn't up the weights, instead i focused on form. It felt a lot better to use 5 kg instead of 8 kg for lateral raises, shoulders were burning

[Mirrox]

Lol i was actually banned for a week, but got unbanned. Thanks mods. So this is yesterdays workout :

Lat pulldown : 49/49/49 , 8 reps
Seated row : 47/47/47, 8 reps
Bicep curls (barbbell) : 20/20/20/20, 8 reps (best form ever lol)

This was a short workout, i might do leg and back on the same day

[Mirrox]

I was sick and lost weight. Sucks so much. I'm now at 68.5 kg. I ate so little, like 1500 to 2000 kcals for a week.

Yesterday:
Benchpress
50 x 8
50 x 8
50 x 8

Shoulder press machine
30 x 8
30 x 8
30 x 8

Lateral raise
6 x 8
6 x 8
6 x 8

Tricep pushdown (each arm)
7 x 8
5 x 8
5 x 8

Hamstring curls
42 x 8
42 x 8
42 x 8

Dips
8 reps


F = 79
C = 468
P = 128
Kcal = 3133

[Mirrox]

Lat pulldown
54 x 8
45 x 8
45 x 8

Seated row
39 x 8
42 x 8
42 x 8

Barbbell bicep curls
25 x 8
20 x 8
20 x 8

Rear delt flies
39 x 8
39 x 8
39 x 8

One armed row
16 x 6
12 x 8


F = 99
C = 389
P = 157
Kcal = 3153

[stronktri]

don't see any leg logs here why?
why are you not deadlifting

[Mirrox]

don't see any leg logs here why?
why are you not deadlifting

I'm gonna post a leg log tomorrow.
I dont really have a reason to not do deadlifts. Might start doing them

[Mirrox]

Going to start squatting again. I still don't have the perfect form, but i'm going to buy a foam roller soon.

Squats
40 x 8
40 x 8
40 x 8
Hamstring curls
43 x 8
43 x 8
43 x 8
Calve machine
52 x 15
52 x 15
59 x 15
Abs crunch machine
50 x 8
50 x 8
45 x 8
Plank
1 minute
Leg extension
25 x 8

My legs were dead, even 25 kg was hard lol. Normally I do double the weight. That burn felt good


Weight in the morning was 69.4 kg. I gained some water weight.

F = 90
C = 340
P = 105
Kcal = 2653

[Mirrox]

Benchpress
50 x 12
60 x 3
50 x 8

Chest press machine
45 x 8
45 x 8
54 x 5

Shoulder press Dumbbell
14 x 8
14 x 8
14 x 8

Lateral raise
6 x 10
6 x 10
6 x 10

Tricep pushdown
21 x 8
21 x 8
21 x 8

Weight in the morning was 70.1 im back in the 70 kg range so im happy

[Mirrox]

Assisted pullups
18 x 8
23 x 8
23 x 8

Seated row
45 x 8
45 x 8
45 x 8

Dumbbell bicep curls
10 x 8
10 x 8
10 x 8

Rear delt flies
39 x 8
39 x 8
39 x 8