Background:
-19 years old
-Ran cross country/track for 6 years
-Transitioning to weightlifting and hypertrophy training.
-2nd half Freshmen year of college started training in weights
-Summer 2014 less focused on gaining more maintenance
-ME major
-Starting seriously now
Current:
-I'm about 5'9" and weigh 150 lbs.
-Deadlift:rep 265
-Squat:rep 205
-Bench:rep 165
-OHP:rep 85
-Row:rep 145
-Clean:rep 115
Purpose:
This Thread is mainly to keep me accountable and stay dialed in on my nutrition and workout program.
And track my progress as the year continues.
It will also help me get my post count up so i can start using pictures and links.
I'll be listing summaries of how each day went describing
-workout
-sleep
-food consumption
-Other
Current Goal: Bulk up to 160 lbs> and build a stronger foundation
Plan:
total calories 2450/day
supplementing BCAAs and Creatine
using the B.U.F.F Dudes 12 week program with modifications (Week 4-6) Starting
Start getting more Noob Gains
Be able to rep the following weight:
-Deadlift:rep 340
-Squat:rep 230
-Bench:rep 185
-OHP:rep 120
-Row:rep 165
-Clean:rep 135
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Thread: RUnnersHigh77's Lifting Log
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10-16-2014, 10:06 AM #1
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
RUnnersHigh77's Lifting Log
Last edited by RUnnersHigh77; 10-17-2014 at 03:29 PM.
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10-16-2014, 10:14 AM #2
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets 15,12,10,8 reps
Barbell Curls 4 sets 15,12,10,8 reps
Rope Extensions 4 sets 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps
Triceps Dips (lockout) 4 sets 15 reps
Concentration Curls 4 sets 10 reps
Just started training again after taking 4 days off looking to have a rest day on Monday and resume the program Tuesday on Chest and Back.
Nutrition was solid.
Sleep was less than 7 hours still feel rested.
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10-17-2014, 03:32 PM #3
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Friday Legs & Calves
Leg Press 5 sets 20,12,10,8,6
Squats 4 sets 12 reps
Front Squats 4 sets 12,8,8,4 reps
Romanian Dead Lift 4 sets 12 reps
Donkey Calf Raises 4 sets 15 reps
My clavicle was sensitive during the front squats but I'll get used to it. Sleep was optimal so I felt good.
Workout went better as I progressed and I found out I had more energy at the end.
Nutrition is solid today. Looking forward chest and back tomorrow hopefully My legs are recovered enough to do high rep deadlifts.
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10-18-2014, 03:26 PM #4
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Tuesday Chest & Back
Dead Lift 5 sets 15,12,10,8,6 reps
Incline Barbell Press 4 sets 15,12,10,8 reps
Pull Ups 4 sets 15 reps
Barbell Bench Press 4 sets 12,10,8,8 reps
Straight Arm Pull Down 4 sets 12 reps
Cable Cross Over 4 sets 12 reps
T-Bar Row 4 sets 12,10,8,8 reps
Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)
This workout was long and arduous but i got through it. Not feeling bad but not feeling great. Sleep was optimal. Stress from homework is getting to me hopefully things work out tomorrow.
I ate very clean today.
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10-19-2014, 02:00 PM #5
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Wednesday Shoulders & Trapezius
Went to an Olympic Lifting Clinic so that took up two hours of learning how to properly
perform the clean and jerk and snatch.
It was worth it though because
1. It was free
2. I learned some weaknesses in my form
3. Learned to overhead squat the most vulnerable position for weak muscles. (And was successful in performing one!)
Bradford Press (warm up) 2 sets 20 reps
Standing Arnold Press 1 sets 12
Face Pulls (rope) 3 sets 8 reps
Barbell Front Raise 1 sets 12 reps
Dumbbell Shrugs 5 sets 12 reps
Overall good day. I feel like learning the fundamentals of Olympic lifting will prove a valuable skill later in my fitness career. It also helps with other lifts like the deadlift and squat. If you can snatch you bet you can squat. And if you can jerk you can improve your OHP. Motivation was high and my nutrition was good. Looking to take a rest day tomorrow as I have an exam.
Sleep will be a priority.
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10-20-2014, 02:47 PM #6
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10-21-2014, 02:37 PM #7
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Tuesday Chest & Back
Dead Lift 5 sets 15,12,10,8,6 reps
Incline Barbell Press 4 sets 15,12,10,8 reps
Pull Ups 4 sets 15 reps
Barbell Bench Press 4 sets 12,10,8,8 reps
Straight Arm Pull Down 4 sets 12 reps
Cable Cross Over 4 sets 12 reps
T-Bar Row 4 sets 12,10,8,8 reps
Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)
Felt good as expected from the day of rest. I forgot to mention I have been taking creatine for the alst few days. Sleep was less then last night so I aim to catch up tomorrow. So far I have been making progress I can tell I am getting bigger but I need to stay consistent with my diet in order to see optimal results. I have been gaining a little more fat than I'd like so I am decreasing the surplus to my min 2300 cal.
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10-22-2014, 01:56 PM #8
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Wednesday Shoulders & Trapezius
Bradford Press (warm up) 2 sets 20 reps
Standing Arnold Press 4 sets 12,10,8,8 reps
Single Cable Lateral Raise (behind back) 4 sets 12 reps
Face Pulls (rope) 4 sets 12 reps
Barbell Front Raise 4 sets 10 reps
Dumbbell Shrugs 5 sets 12 reps
Abs
planks 2x 2:30 min:sec
side plank L/R 1:00
L-pull-ups 3x15
Workout was easy and quick so I decided to add an ab routine at the end. Planks are underrated because the abs are predominantly an endurance muscle. Sleep was optimal. Nutrition today was good. I'm still loading creatine 5g a day. I checked the scale and i am now 138 pounds so either I lost water weight or I am not eating enough. I am resuming my surplus at 2500 calories. Motivation is high I know it will carry me through the last 2 workout days. Come the weekend I plan on going camping so that should be fun! Rest weekend ftwlol.
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10-23-2014, 05:12 PM #9
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets 15,12,10,8 reps
Barbell Curls 4 sets 15,12,10,8 reps
Rope Extensions 4 sets 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps
Triceps Dips (lockout) 4 sets 15 reps
Concentration Curls 4 sets 10 reps
Good workout today. Slept less than I wanted too. Focusing on preparing for the weekend. Getting up early to workout tomorrow. Nutrition was good.
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10-24-2014, 02:06 PM #10
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10-27-2014, 05:39 PM #11
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Monday Legs & Calves
Squats 5 sets 20,12,10,8,6 reps
Romanian Dead Lifts 4 sets 12,10,8,8 reps
Walking Lunges 4 sets 10 steps (each way)
Legs Extensions 3 sets 12 reps
Standing Hamstring Curls 3 sets 12 reps
Seated Calf Raises 5 sets 15 reps
Easy workout except I dropped a barbell in the gym lol. Sleep was awesome from last night after a long weekend of working and camping. Nutrition was good keeping a high surplus and I am taking creatine after each workout.
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10-28-2014, 03:23 PM #12
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Wednesday Shoulders & Trapezius
Bradford Press (warm up) 2 sets 20 reps
Standing Arnold Press 4 sets 12,10,8,8 reps
Single Cable Lateral Raise (behind back) 4 sets 12 reps
Face Pulls (rope) 4 sets 12 reps
Barbell Front Raise 4 sets 10 reps
Dumbbell Shrugs 5 sets 12 reps
Practiced Clean and Jerk
Good workout. OK Nutrition. Motivation weakening. I had a higher surplus today than normal but more is better than enough sometimes. Sleep was good. I programmed a rest day tomorrow.
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10-30-2014, 05:05 PM #13
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Tuesday Chest & Back
Barbell Bench Press 5 sets 8,3,3,1, 6 reps
Incline Barbell Press 3 sets 12,10,8 reps
Dead Lift 3 sets 5,3,1 reps PR of 275 lbs
Incline Barbell Press 4 sets 15,12,10,8 reps
Pull Ups 4 sets 15 reps
Military Press 12,8,8 reps
Good workout. OK Nutrition. Motivation is increasing. Sleep was good.
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10-31-2014, 04:01 PM #14
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Triceps & Biceps
Barbell Skull Crusher 4 sets 15,12,10,8 reps
Barbell Curls 4 sets 15,12,10,8 reps
Rope Extensions 4 sets 12 reps
Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps
Triceps Dips (lockout) 4 sets 15 reps
Concentration Curls 4 sets 10 reps
Easy workout. Good nutrition today Motivation is good. Sleep was optimal from last night and today is Halloween. I guess that's something.
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11-01-2014, 09:27 AM #15
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Saturday Legs & Calves
Leg Press 5 sets 20,12,10,8,6 reps
Leg Extension 4 sets 12 reps
Lower Back Extension 4 sets 12 reps
Front Squats 4 sets 10,8,8,8 reps
Pistol Squats 4 sets 8 reps
Donkey Calf Raises 4 sets 15 reps
I modified the workout today to make it shorter. I also practiced handstand push-ups inspired by crossfit lol. Nutrition so far is good since its only midday. Sleep was optimal. Busy day today.
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11-04-2014, 06:36 PM #16
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Tuesday Back and Chest
Pull Ups 4 sets 20 reps
Incline Barbell Press 4 sets 15,12,10,8 reps
Bent Over T-Bar Row 4 sets 12,10,8,8 reps
Flat Dumbbell Press 4 sets 12,10,8,8 reps
Dumbbell Pull Overs 4 sets 10 reps
Landmine Press 4 sets 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps
Chest Dips (weighted) 4 sets 12,10,8,8 reps
Good rest. OK Nutrition. Easy Workout.
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11-05-2014, 05:22 PM #17
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Wednesday Legs
Lunges 30 (60 steps)
Leg Press 20, 15, 12, 10, 8, 6
Step Ups (weighted) 4 sets 10 reps
Dumbbell Romanian Deadlifts 4 sets 10 reps
Single Leg Extensions 3 sets 12 reps
Lying Leg Curls 3 sets 12 reps
Standing Calf Raises 5 sets 15,12,10,8,8 reps
Optimal Rest, Nutrition and Workout was good.
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11-06-2014, 06:32 PM #18
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Shoulders and Traps
Lunges 30 (60 steps)
OHP 15,12,10,8,6 reps
Dumbbell Lateral Raise 4 sets 12,10,8,8 reps
Upright Rows (wide grip) 4 sets 12,10,8,8 reps
Bent Over Dumbbell Reverse Fly 4 sets 10 reps
Reverse Upright Row 4 sets 10 reps
Alternating Dumbbell Front Raise 4 sets 10 reps
Barbell Shrugs 5 sets 15,12,10,8,8 reps
Practiced Cleans
Overall good workout. My motivation was low but I am at the tail end of a series of exams. Nutrition was good today and I got decent sleep. Still taking creatine and tracking calories. I have been slowly gaining weight. I'll stick to this program till its over but Then I'll focus more on increasing strength and power.
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11-07-2014, 04:59 PM #19
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Friday Back & Biceps
Dead Lift 5 sets 12,10,8,6,2 reps
Seated Cable Rows 4 sets 12,10,8,8 reps
Straight Arm Pull Downs 4 sets 10 reps
Under Hand Pull Downs 4 sets 10 reps
Barbell Curls 4 sets 12,10,8,6 reps
Alternating Dumbbell Hammer Curls 3 sets 10 reps
Preacher Bench Concentration Curls 3 sets 10 reps
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11-08-2014, 08:50 PM #20
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Saturday Legs
Squats 5 sets 10,5,3,1 reps
Romanian Deadlifts 4 sets 12,10,8,8 reps
Walking Lunges 4 sets 10 steps each way
Hack Squats 4 sets 12,10,8,8 reps
Hip Raises 3x10 L/R
Leg Raises 3x10
Jump Rope 5x1:00 min
2 Mile run
Felt good today. Sleep was optimal. I am seeing results which is encouraging. Nutrition is good still clean.
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11-12-2014, 07:12 AM #21
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Monday Chest & Back
Pull Ups 4 sets 20 reps
Incline Barbell Press 4 sets 15,12,10,8 reps
Bent Over T-Bar Row 4 sets 12,10,8,8 reps
Flat Dumbbell Press 4 sets 12,10,8,8 reps
Dumbbell Pull Overs 4 sets 10 reps
Landmine Press 4 sets 10 reps
Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps
Chest Dips (weighted) 4 sets 12,10,8,8 reps
Good workout. Nutrition OK. Sleep optimal.
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11-12-2014, 07:17 AM #22
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11-12-2014, 03:34 PM #23
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11-13-2014, 09:38 AM #24
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Shoulders & Trapezius
Overhead Press 5 sets 15,12,10,8,6 reps (45, 65, 65, 75, 85) lbs
Dumbbell Lateral Raise 4 sets 12,10,8,8 reps (12.5 all sets) lbs
Upright Rows (wide grip) 4 sets 12,10,8,8 reps (30, 40, 50, 50) lbs
Bent Over Dumbbell Reverse Fly 4 sets 10 reps (15 all sets) lbs
Reverse Upright Row 4 sets 10 reps (40 all sets) lbs
Alternating Dumbbell Front Raise 4 sets 10 reps (15 all sets) lbs
Barbell Shrugs 5 sets 15,12,10,8,8 reps (100, 110, 135, 155, 155) lbs
Good workout nutrition and sleep today.
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11-15-2014, 11:02 AM #25
- Join Date: Apr 2006
- Location: Bentonville, Arkansas, United States
- Age: 49
- Posts: 843
- Rep Power: 2634
I agree a good solid workout! Thanks for posting your weights, you certainly will see your numbers go up! Curious are you doing any running now too? Also, don't be afraid to lower your reps , I'd love to see you TRY the next heavier weight and fail at 4-5 reps vs. just keeping your weight at what you know you can do
Your BuffMother, Michelle Berger
Owner http://www.BuffMother.com
Current journal http://forum.bodybuilding.com/showthread.php?t=169126173&page=1
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11-18-2014, 02:44 PM #26
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Tuesday Back & Biceps
Dead Lift 5 sets 12,10,8,6,2 reps (135, 155, 175, 195, 205) lbs
Seated Cable Rows 4 sets 12,10,8,8 reps (42.5, 60, 65, 65) lbs
Under Hand Pull Downs 4 sets 10 reps (50 lbs all sets)
Barbell Curls 4 sets 12,10,8,6 reps (50, 50, 50, 60) lbs
Alternating Dumbbell Hammer Curls 2 sets 12 reps (30 lbs all sets)
Preacher Bench Concentration Curls 3 sets 10 reps (50 lbs all sets)
Workout was easy after a few days off from exams and studying. Good sleep and nutrition. Yeah, I'll be modifying my program next week because I won't have access to a gym during Thanksgiving break so I may run to keep active.
However, I do run to and from the gym which is about a quarter mile each way lol. I have a background of distance running and but I have had many injuries. I think resistance training is more sustainable than running long distances over a long period of time. I'm still fairly new at bodybuilding and I'd like to finish this program before I reconsider my fitness goals.
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11-19-2014, 03:04 PM #27
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Wednesday Chest & Triceps
Dumbbell Fly to Close Press 4 sets 10 reps (30) lbs
Flat Barbell Press 4 sets 12,10,8,8 reps (95, 115, 135, 135) lbs
Underhand Cable Fly 4 sets 12 reps (20s on the cable machine flye i don't know what kind of machine)
Decline Dumbbell Press 4 sets 12,10,8,8 reps (25, 30 ,40, 40) lbs
EZ-bar Skull Crusher 4 sets 12,10,8,6 reps (50 all sets)
Tricep Extensions 3 sets 10 reps (70, 90,110)
Cross Bench Dips (weighted) 3 sets 10 reps (45 I'm using pounds for all sets if someone wants kilograms then 2.2 pounds is about 1 kg for reference)
Good solid workout. OK nutrition. Good sleep. Looking to focus more on my calorie intake and track macros more carefully in the next few days.
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11-20-2014, 04:15 PM #28
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Thursday Arms
Superset: 4 sets 10 reps
EZ Bar Skullcrusher (60)
EZ Bar Close Press (60)
Barbell Curls (5 wide/ mid/ close) 4 sets 15 reps (40)
Superset: 4 sets 10 reps
Pronated Tricep Extension (90, 90, 80, 80)
Supinated Tricep Extension (80, 80, 80, 80)
Tricep Rope Extension (70, 70, 70, 70)
db Hammer Curls 4 sets 10 reps (25)
Concentration Curls 3 sets 12 reps (20)
Tricep Dips 4 sets 10 reps (bodyweight)
Good workout, Nutrition, and sleep. Hey I hit 50 posts!
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11-21-2014, 03:47 PM #29
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Friday Legs and Calves
Leg Press 5 sets 20,12,10,8,6 reps (4, 4, 4, 6, 8) 45 lb plates
Step Ups (weighted) 4 sets 10 reps (40)
Dumbbell Romanian Deadlifts 4 sets 10 reps (45)
Leg Extensions 3 sets 12 reps (90, 90, 120)
Lying Leg Curls 3 sets 12 reps (60)
Standing Dumbell Calf Raises 5 sets 15,12,10,8,8 reps (50, 60, 70, 70, 70, 70)
Cleans up to 115 lbs for 3 reps
Good Workout, Sleep and Nutrition today.
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11-24-2014, 03:00 PM #30
- Join Date: Sep 2014
- Location: Indiana, United States
- Age: 29
- Posts: 96
- Rep Power: 119
Monday Whatever
Olympic Lifts
Clean up to 115 lbs for 3 reps
Snatch up to 85 lbs for 3 reps
Push ups 50 reps
Pull-ups 30 reps
Ring Dips 15 reps
Wall Ball 25 reps (16 lbs)
2 mile run 7 min. pace
Good workout, sleep and nutrition. Didn't feel like doing a split today and I decided to run some mileage and do miscellaneous lifting. I plan to run 4 miles tomorrow and see how I feel. 2 miles felt easy hopefully I can do 4 miles without walking. Muscle memory is what is got me through it. I just need to build up some muscle memory in my upper body now.
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