Stats:
5'9 175-180lb. 18 Years old.
Current 1RM's: S:325lb, B:235lb, D:405lb, OHP:135lb(I know I can get more that's just the most I've attempted)
My goal is 85% bodybuilding 15% strength. I'm not sure why but i really like lifting heavy, but i mostly want to be ripped.
I want to be strong and ripped.
I am doing a weird routine, just testing it out as i got really bored of my Chest/tri, Back/bi, Lower/shoulder split that i did for 7 months.
The routine is:
Week 1: Full body 3x a week focusing on strength (5/3/1 rep scheme (Strength))
Week 2: Chest/tri, Back/bi, lower, chest/tri, backbi (3 sets x 8-12 reps rep scheme. (Hypertrophy))
Repeat Week 1.
Not sure how the results will be but I'm going to test it out regardless. I definitely am happy I switched my routine up.
Where i started:
Was a skinny fat ****.
3 Months into lifting:
6 Months into lifting:
Picture on the left was before lifting as well, but before i got skinny fat, was just skinny here then i got fat then i started lifting.
All logs of weight will be in lb. not kg. (just to verify)
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08-01-2013, 02:58 PM #1
Starting a log. Pics/videos/ etc. everythang
Last edited by hostelmaniac; 08-01-2013 at 03:05 PM.
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08-01-2013, 03:03 PM #2
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08-01-2013, 03:10 PM #3
For my strength week i workout at home with this ghetto prison yard set up, i love it.
July 29, 2013
Squat 270lb. x 5, 295lb. x 3, 320 x 1
Deadlift 315lb. x 5, 335lb. x 3
OHP 95lb. x 8, 115lb. x 5, 135lb. x 1
July 30, 2013
Biceps/calfs at the gym
July 31, 2013
Barbell Bench 195lb. x 5, 215lb. x 3, 230lb. x 1
Squat 275lb. x 5, 300lb. x 3, 325lb. x 1
Deadlift 325 x 5Last edited by hostelmaniac; 08-01-2013 at 03:15 PM.
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08-03-2013, 09:08 PM #4
August 1, 2013
Curl Machine 40lb x 15, 70lb x 12, 100 x 12 x 2, 100 x 8, dropset 70lb x 8
Preacher Curl 40lb ( two ten lb plates on ez curl bar ) x 3 x 12, dropset 20lb x 20
Hammer Curls 25lb DB's x 3 x 10
Close grip Barbell curl 65 lb. x 3 x 12, dropset bar(45lb) x 20
DB seated curl 20lb x 10 x 3
Reverse Grip cable curl 40lb x 12, 50lb x 12, 65 x 12
Seated Calf 5 x failure with various weights
standing calf 3 x failure
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08-03-2013, 09:10 PM #5
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08-04-2013, 04:11 PM #6
Dumbbell Bench Press 65lb x 3 sets x 12 reps
Incline Dumbbell Bench press 60lb x 3 sets x 12 reps, only completed 11 reps on final set
decline dumbbell press 55lb x 3 x 12
Bodyweight Dips 13, 12,10
Machine Chest Fly 130lb x 3 x 12
Tricep Cable Extension 40lb x 3 x 12
Overhead DB extension 40lb x 3 x 12
Dumbbell Lateral Raises 15lb x 15, 20lb x 15, 25lb x 10
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08-05-2013, 04:16 PM #7
Back, bi, and traps today. August 5, 2013
Pull ups 10 reps x 3 sets, 8 dead hang x 1
Deadlift 135lb x 10, 225 x 10 x 2 sets, 315lb x 5, 345 x 3, 365 x 1, 385 x 1 Vids:
Straps because my grip gives out at 315lb and i dont have chalk
365lb x 1:
385lb x 1:
Barbell Shrugs 135lb x 20, 225 x 20, 275 x 10
Farmer Walks 70lb DB's x 3
Lat pull down 150lb x 3 x 10
Seated Cable Row 130 x 12, 150 x 12, 170 x 12
Machine Curl 100lb x 10, 10, 8
Preacher Curl 50lb x 3 x 10
Really good workout everything felt light
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08-05-2013, 09:25 PM #8
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08-06-2013, 01:24 PM #9
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08-06-2013, 01:34 PM #10
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08-06-2013, 04:22 PM #11
Seated OHP 95lb x 8, 125lb x 5, 135lb x 3, 150lb x 1 VID:
Seated DB press 55lb x 3 x 8
Shoulder Press Machine 90lb x 3 x 8
Rear Delt Machine Fly 85lb x 12, 100 x 8, 8
Face pulls 65lb x 12, 80lb x 12, 95lb x 12
Dumbbell Lateral Raises 15lb x 10, 20lb x 10, 25lb x 10, 15lb x 20
Front Raises w/ Barbell 45lb x 3 x 12
Close Grip Bench Press 95lb x 12, 115 x 12, 135 x 3 x 10
Tri extension 50lb x 12, 65lb x 12, 10, 8
Overhead DB extension 45lb x 3 x 8
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08-06-2013, 07:55 PM #12
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08-06-2013, 07:57 PM #13
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08-06-2013, 08:58 PM #14
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08-06-2013, 09:01 PM #15
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08-06-2013, 09:04 PM #16
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08-06-2013, 09:06 PM #17
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08-06-2013, 09:08 PM #18
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08-06-2013, 09:09 PM #19
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08-06-2013, 09:17 PM #20
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08-07-2013, 12:02 PM #21
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08-07-2013, 06:31 PM #22
Lower day August 7, 2013
Skipped the bi's. was honestly drained after lower haha
Squat 250lb x 3 sets x 10 reps Vid of set two:
Seated Calf Raise 45lb x 20, 90lb x 20, 135lb x 15 (shorter ROM), 90lb x 20, 45lb x 20
Leg press 650lb x 3 sets x 10 reps Vid of set one and then set two:
How is my ROM? is it full ROM or should i bring it down a bit further? TBH this exercise destroys my quads.
Smith Machine Calf raises with a block thing to stand on plate on each side x 20, 2plates x 20, 3 plates x 10, 2 plates x 20, 1 plate x 20
Leg Extension - doesn't feel real good on my left knee so i try and take it easy on these - 130lb x 10, 150lb x 12, 170lb x 10
Hamstring Curl 130lb x 15, 150lb x 10, was completely deadLog
http://forum.bodybuilding.com/showthread.php?t=155910073
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08-07-2013, 06:39 PM #23
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08-07-2013, 08:19 PM #24
Thanks for the response! Is mine like half ROM or 3/4 or what? How do you know how far to go? I read that if you go too far, you put yourself in a position to hurt your back, not sure how true that is. What do you recommend? I feel like the farther i go back, the more i use my ass muscles, the way i do it now scorches my quads. In for suggestions and definitely up to try different things out. thats why i made this log. Track progress, get tips etc. Thanks again! Repped
Last edited by hostelmaniac; 08-07-2013 at 08:30 PM.
Log
http://forum.bodybuilding.com/showthread.php?t=155910073
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08-07-2013, 08:52 PM #25
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08-07-2013, 08:54 PM #26
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08-07-2013, 09:03 PM #27
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08-08-2013, 10:20 AM #28
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08-08-2013, 10:34 AM #29
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08-08-2013, 01:05 PM #30
Thanks man! Hit a bench pr today too! Got a vid of it below. Will upload pictures of my measurements later tonight to make sure i did them right and ****.
Barbell Bench 95lb x 10, 135lb x 10, 185lb x 1, 200lb x 5, 225 x 2(missed 3rd rep), 235lb x 1, 245lb x 1 (PR)
Vid of 225 x 2 and a failed 3rd rep
Vid of 245lb PR ( spotter didn't touch it if you look closely and he told me he didn't afterward, just helped unrack and re rack)
Lol at "I GOT IT, I GOT IT" and then "woooooooooooooooooooooooooo" Really gotta work on keeping my form tight, keeping my ass on the bench, and not dance my feet around haha.
Incline Barbell Bench 135lb x 12, 155 x 8 reps x 2 sets
Decline smith machine ( i count the bar as 45lb even though its not, just easier for me to remember what weight was on it) 195 x 8,8, 185 x 8
Dips 10 x Bodyweight, 2 sets of 8 reps with +20lbs
Machine Fly 145 x 12, 160 x 12, 175 x 8
Tri Cable Extension 50 x 12, 65 x 10, 80 x 5, 65 x 10
CGBP 95lb x 15, 145 x 8, 135 x 7
Tri's were 100% fatiguedLast edited by hostelmaniac; 08-08-2013 at 04:34 PM.
Log
http://forum.bodybuilding.com/showthread.php?t=155910073
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