stef1m's road to 'Hercules' phisique

[b]Short Info[/b]

First of all i am 16 year old teen and already have 2 months of lifting experience. Curent goal is to lose extra fat and gain strength/size. I won't really count my calories, i will just try to eat as much vegetables and protein as possible. I hate cardio, so i won't really do it. I will just focus on lifting, clean dieting and progressing.

[b]Journal[/b]

I hope i will enjoy in journal and i will try to simplify things as much as possible. Enjoy!

[b]Workout Programs i've done [/b]

StrongLifts 5x5 (Current)

[b]Current Goals:[/b]

Squat: 125kg (276 lbs) x 5 reps
Deadlift: 165kg (364 lbs) x 5 reps
Bench: 90kg (198 lbs) x 5 reps
OH Press: 55kg (121 lbs) x 5 reps

[u][color=blue][b]Workout A - 23. September 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 70kg (154lbs)
[b]Bench Press[/b] 5x6 - 60kg (132lbs)
[b]Barbell Row[/b] 5x8 - 50kg (110lbs)
[b]Chinups[/b] 3x8,6,6 - Bodyweight

[u][color=blue][b]Workout B - 25. September 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 72.5kg (160lbs)
[b]Overhead Press[/b] 5x5 - 40kg (88lbs)
[b]Deadlift[/b] 3x5 - 100kg (220lbs)
[b]Chinups[/b] 3x9,6,6 - Bodyweight

[u][color=blue][b]Workout A - 27. September 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 75kg (165lbs)
[b]Bench Press[/b] 5x6 - 62.5kg (138lbs)
[b]Barbell Row[/b] 5x10 - 52.5kg (116lbs)
[b]Chinups[/b] 3x10,7,6 - Bodyweight

Good for you m8. Is this a modified sort of stronglifts? I wish I was smart as you when I was 16. Get strong AF. Will be following along your journey

[u][color=blue][b]Workout B - 30. September 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 77.5kg (171lbs)
[b]Overhead Press[/b] 5x5 - 42.5kg (94lbs)
[b]Deadlift[/b] 1x5 - 110kg (243lbs)
[b]Chinups[/b] 3x7,5,5- Bodyweight + 11lbs

[QUOTE=Millz12323;1588743001]Good for you m8. Is this a modified sort of stronglifts? I wish I was smart as you when I was 16. Get strong AF. Will be following along your journey[/QUOTE]

Well, actually i just added some chinups/pullups and in future, for sure i will add dips at the end, and sometimes when i feel more energy i add 2 more sets of Deadlifts. I hope you will enjoy jorunal as much as me. Btw. I will post some videos as soon as possible.

I ran stronglifts for a while and I also added extra Deadlift sets. Getting the extra practice of doing more sets is worth a lot.

I wish I had added Pulls/chins from the beginning like you though. Looking forward to some lifting videos... Which I also think are pretty valuable tool to critique yourself.

[u][color=blue][b]Workout A - 2. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 80kg (176lbs)
[b]Bench Press[/b] 5x6 - 65kg (143lbs)
[b]Barbell Row[/b] 5x10 - 57.5kg (127lbs)
[b]Chinups[/b] 3x5,6,5 - Bodyweight + 11lbs

[u][color=blue][b]Workout B - 4. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 80kg (176lbs)
[b]Overhead Press[/b] 5x5 - 45kg (99lbs)
[b]Deadlift[/b] 1x5 - 115kg (254lbs)
[b]Chinups[/b] 3x7,6,6- Bodyweight + 11lbs

Just interested, how tall are you bud?

in! good luck

[QUOTE=HannoCometh;1589094691]Just interested, how tall are you bud?[/QUOTE]

177cm, i think its around 5' 10''

[QUOTE=lolnatty;1589094781]in! good luck[/QUOTE]

Welcome and thank you! y2 btw 😀

[u][color=blue][b]Workout A - 7. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 82.5kg (182lbs)
[b]Bench Press[/b] 5x5 - 65kg (143lbs)
[b]Barbell Row[/b] 5x10 - 60kg (132lbs)
[b]Chinups[/b] 3x6,6,6 - Bodyweight + 11lbs

[u][color=blue][b]Workout B - 9. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 85kg (187lbs)
[b]Overhead Press[/b] 5x5 - 45kg (99lbs)
[b]Deadlift[/b] 1x5 - 120kg (264lbs)
[b]Chinups[/b] 3x8,6,6 - Bodyweight + 11lbs

[u][color=blue][b]Workout A - 11. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 87.5kg (193lbs)
[b]Bench Press[/b] 5x5 - 67.5kg (149lbs)
[b]Barbell Row[/b] 5x8 - 62.5kg (138lbs)
[b]Chinups[/b] 3x8,6,6 - Bodyweight + 11lbs

[u][color=blue][b]New update:[/b][/color][/u]

I will do every morning a Deep-Squat Position hold, as long as i can. I hope it will improve my squat mobility by 15-25%.

[u][color=blue][b]Workout B - 14. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 90kg (198lbs)
[b]OH Dumbbell Press[/b] 5xMAX- 17.5kg (39lbs)
[b]Deadlift[/b] 2x5 - 125kg (276lbs)
[b]Chinups[/b] 3x9,7,7 - Bodyweight + 11lbs

[b] Comments:[/b]
There was a guy who tried to argue with me. I told him that i need to do 5 sets of OHP and he started talking:, ,You kid already did 5 sets of Squats, it's not your gym, get out of squat rack''. I really didn't want to fight or argue with someone, so i let him a squat rack... Plus i almost missed my last squat set...

[u][color=blue][b]Workout A - 16. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 90kg (198lbs)
[b]Bench Press[/b] 5x5 - 70kg (154lbs)
[b]Barbell Row[/b] 5x8 - 65kg (143lbs)
[b]Chinups[/b] 3x6,5,5 - Bodyweight + 22lbs

Good progress m8. Keep at it! Get some videos of your lifts soon!

[QUOTE=Millz12323;1589821131]Good progress m8. Keep at it! Get some videos of your lifts soon![/QUOTE]

Thanks i will record my squats and deadlifts. Btw. I am going to sightseeing tour with my school for 3 days, so i will miss my workout B. I will do it as soon as i come.

[u][color=blue][b]Workout B - 21. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 92.5kg (204lbs)
[b]Overhead Press[/b] 5x5 - 47.5kg (105lbs)
[b]Deadlift[/b] 1x5 - 130kg (287lbs)
[b]Chinups[/b] 3x7,6,6 - Bodyweight + 20lbs

[u][color=blue][b]Workout A - 23. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 5x5 - 95kg (209lbs)
[b]Bench Press[/b] 5x5 - 72.5kg (160lbs)
[b]Barbell Row[/b] 5x8 - 67.5kg (149lbs)
[b]Chinups[/b] 3x7,6,6 - Bodyweight + 22lbs

[u][color=blue][b]Workout B - 26. October 2019.[/b][/color][/u]

[b]Back Squat[/b] 3x3 - 100kg (220lbs)
[b]DB Shoulder Press[/b] 5x6-8 - 20kg (44lbs)
[b]Deadlift[/b] 1x5 - 130kg (287lbs)
[b]Chinups[/b] 3x7,6,6 - Bodyweight + 20lbs

[b]Comments:[/b] I wanted to try how many times I could squat 220lbs, actually i could for sure do 1-2 more reps, but i really focused on form. I did dumbbell shoulder press, because i wanted to practice control with dumbbells. Btw. I will squat whole next week 95kg for 5 reps x 5 sets, because I want to practice form and i will make form-check video.