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Wanted to start a workout log to track my progress overtime.
Goal: Hit 1/2/3/4 Plates then start cutting next summer. Bulk until April 2019.
Current stats: 110/160/205/330 16/5'7/137 lbs 14-15% bf
Program: Nsuns 5/3/1 with a bunch of "bodybuilding" accesories
Goal Date: April 2019
Been on nsuns for 5 days now. Logs:
[b]8/22[/b]
[b]Squat:[/b]
145x5
165x3
185x5
175x3
165x3
155x3
145x5
135x5
125x22
[b]Deadlift[/b]
160x5
190x5
220x3
220x5
220x7
220x4
220x6
220x8
[b]Accesories[/b]
calf raises
leg raises
lat pulldowns
weighted crunches
reverse flies
shrugs
machine rows
[b]8/23[/b]
[b]OHP[/b]
80x5
90x3
100x3
95x3
90x3
85x3
80x5
75x5
70x10
[b]Incline bench[/b]
65x6
80x5
95x3
95x5
95x7
95x4
95x6
95x8
[b]Accesories[/b]
incline flies
tri ext with straight bar
preacher curls
bicep curls
lateral raises
face pulls
dumbell overhead tri ext
french curls
[b]8/24[/b]
[b]Deadlift[/b]
235x5
270x3
300x7
285x3
270x3
250x3
235x3
220x3
205x15
[b]Front squat[/b]
70x5
90x5
105x3
105x7
105x4
105x6
105x8
[b]Accesories[/b]
reverse grip lat pulldown
machine row
crunches
leg raises
leg press
leg curl
calf raises
[b]8/26[/b]
[b]Bench[/b]
woke up with a cold but still decided to work out
120x5
135x3
150x2 (failed 3rd rep)
145x3
135x5
130x3
120x5
110x3
105x16
[b]cg bench[/b]
65x6
80x5
95x3
95x5
95x7
95x4
95x6
95x8
[B]Accesories[/B]
tri ext with straight bar
barbell rows
preacher curls
bicep curls
lateral raises
landmine press
rope pushdown
[B]8/27[/B]
[B]Squat[/B]
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
[B]Deadlift[/B]
185x3
185x3
185x3
185x3
185x3
185x3
[B]Accesories[/B]
lat pulldown
shrugs
facepulls
leg curls
leg press
calf raises
crunches
leg raises
[B]Goals for next week[/B]
Squat: 195x3-4
Deadlift: 315x3-4
Ohp: 105x3
Bench: 150x3 (or 155x2 if I feel it)
[B]8/28[/B]
[B]Bench[/B]
105x8
125x6
140x4
140x4
140x4 (felt heavy which is strange because I got 140x5x2 + 140x4x3 on ppl 2 weeks ago. Maybe because I had 5/3/1 bench two days ago)
130x5
125x6
115x7
105x15
[B]ohp[/B]
55x6
65x5
75x3
75x5
75x7
75x4
75x6
75x8
[B]Accesories[/B]
Landmine press
lateral raises
db overhead extensions
tricep extensions with straight bar
preacher curls
reverse curls
[B]8/29[/B]
[B]Squat[/B]
155x5
175x3
195x3
185x2
175x3
165x3
155x5
145x5
135x12
[B]Deadlift[/B]
165x5
200x5
230x3
230x5
230x7
230x4
230x6
230x8
[B]Accesories[/B]
Machine row
lat pulldown
face pulls
calf raises
leg curls
crunches
[B]8/30[/B]
[B]Ohp[/B]
85x5
95x3
105x2
100x3
95x3
90x3
85x5
75x5
70x11
[B]Incline Bench[/B]
65x6
85x5
100x3
100x5
100x7
100x4
100x6
100x8
Accesories
incline flies
tri ext with straight bar
preacher curls
cable curls
lateral raises
rear delts
rope pushdown
french curls
[B]8/31[/B]
[B]deadlift[/B]
250x5
280x3
315x3
295x3
280x3
265x3
250x3
230x3
215x16
[B]Front Squat[/B]
70x5
90x5
115x3
115x5
115x7
115x4
115x6
115x8
[B]Accesories[/B]
Reverse grip lat pulldown
Machine row
Calf raises
Leg curl
Shrugs
Face pulls
Based on my progress the past few days, I realised nsuns isn't the program for me right now. I would be better off on 5x5's for now until I actually need a more advanced program.
Starting tomorrow I'm going back on the reddit ppl. I still have the same goals
Couldn’t go to the gym last night, so I did two workouts today.
[B]8/4+8/5[/B]
Squat:
185x4
185x4
185x4 (coulda pushed 5 but decided to wait till next Leg day)
Row:
150x5
150x5
150x5
150x5
150x5
Accesories:
Leg press
Leg curls
Bicep curls
Lat pulldown
Seated row
Calf raises
Gonna edit the format later on but posting so I don't forget.
8/6: Push
Bench: 135x5x5 (I guess you would call it a reset)
8/7: Legs
Squat: 185x5x3
[B]8/8+8/9[/B]
[B]Ohp[/B]
85x5
95x3
105x2 (push press 3rd rep)
100x3
95x3
90x3
85x5
80x5
75x10
[B]Deadlift[/B]
315x4
275x8
275x8
8/10:
Bench:
140x5
140x5
140x4
140x4
140x4
On Thursday I’m going to do 140x5 for the first set and if it feels easy then I’m going to do 145x4 for the last 4
8/11 + 8/12 + 8/13
Squat:
190x4
190x4
190x3
Row:
155x5
155x5
155x5
155x5
155x5
Bench:
140x5
145x4
140x5
140x4
140x4 (+3 assisted)
8/11 + 8/12 + 8/13
Squat:
190x4
190x4
190x3
Row:
155x5
155x5
155x5
155x5
155x5
Bench:
140x5
145x4
140x5
140x4
140x4 (+3 assisted)
Something happened in my personal life and I couldn’t go to the gym for a little bit but I’ve been back and regaining strength.
Current weight: 145
Lifts:
Squat: 205x5 for 1 set
Deadlift: 340x5
Bench: 150x5
Ohp: 115x3
Row: 175x5
Tomorrow will be a push workout where I’m going for 155x4 for bench
If everything goes well, I should hit a 2/3/4 plate 1rm before I turn 17 (June)
11/9:
Bench: 155x4x3 155x3x2
Cg Bench: 120x9x2 120x8
11/10:
Squat: 205x5 210x4x2
11/11:
Ohp: worked up to 120x2 (10 lbs away from a 1 plate 1rm!)
Incline: 125x8x2 125x5
11/12: Pull
Deadlift:
345x5
275x12 beltless
275x12 w/belt
11/13: push
Bench:
155x5
155x4x4
11/14: legs
Squat:
210x5
215x4
215x4
11/15: Pull
Row: 180x5 185x4x4
11/16: Push
Bench: 155x5x3 155x4x2
11/17: legs
Squat: 220x4x3
Got home late last night, and my body is used to waking up from 6 am for school so I only got 5ish hours of sleep
11/18:
Ohp: worked up to 120x2, and third rep got 1/3 the way up, then I push pressed it up. Last Week the second rep was a grinder so I’ll take this
i never get sleep sunday nights. don’t know why
11/19: pull
deadlift: 350x5 275x12x2
also i did 165x8 in reverse grip lat pulldown which is amazing for me. when i start cutting i will be adding weighted pull-ups again
11/20: push
bench: 160x4x5
ohp: nsuns rep scheme
88x3/5/7/4/6/8
incline dumbbell:
55x10 60x7x2
11/21: legs
Squat: 225x4x3
11/22: pull
row: 185x5x5