0skr's Workout Journal

**Delusional** · 02-09-2009, 04:24 PM

This is my 2nd log, but it will be my last log since I'm not changing it.

My last log was a Rippetoe's one, which can be found here

Current stats as of 2/9/09

Squats:
140 x 4 atg
Deadlift:
175 x 5
Bench Press:
100 x 4
Pendlay Rows:
85 x 5
Military Press:
65 x 3

I am 13 years old and become 14 on sept. 6. I am currently cutting, around 10lbs. Hope to finish cutting in around 3 months.

**Delusional** · 02-09-2009, 04:26 PM

Current Routine: (as of February 9th of 2009)
Bill Starr's Intermediate 5x5

**Delusional** · 02-09-2009, 04:33 PM

Week 1
2/9/09, Monday

Bench Press

45 x 5
65 x 5
70 x 5
80 x 5
90 x 5

ATG Squats

65 x 5
80 x 5
95 x 5
115 x 5
130 x 5

Rows

40 x 5
50 x 5
65 x 5
70 x 5
80 x 5

Cardio:

10 minute jog
30 minutes of playing american football

Was going to ride a bike today but my moms bike has the tire damaged.

Diet:

http://fitday.com/fitness/PublicJour...tml?Owner=0skr (need to finish adding food)

**justin94** · 02-09-2009, 07:57 PM

good luck brah, how much u weigh?

**Delusional** · 02-10-2009, 01:04 PM

Originally Posted by justin94

good luck brah, how much u weigh?

thanks

only 140...

Yet my BF% is 20+

**justin94** · 02-10-2009, 02:00 PM

Must be height huh, still, you're strong for 13 yo

**Delusional** · 02-10-2009, 04:55 PM

Week 1
2/9/09, Monday

Cardio:

None. Fell asleep, I'm getting a cold. Will do some tomorrow.

Diet:

http://fitday.com/fitness/PublicJour...tml?Owner=0skr

Originally Posted by justin94

Must be height huh, still, you're strong for 13 yo

Yeah, I'm short. Only 5'4.

When did you start working out?

**GetBigyo** · 02-10-2009, 04:57 PM

at age 13 i seriously wouldnt worry about cutting and bulking. i bet your not 20 percent bf also. i highly doubt it. at your stage you just need to lift heavy,focus on getting stronger, and eating healthy. if you dothis, you will look amazing by age 18.

**Delusional** · 02-10-2009, 05:06 PM

Originally Posted by GetBigyo

at age 13 i seriously wouldnt worry about cutting and bulking. i bet your not 20 percent bf also. i highly doubt it. at your stage you just need to lift heavy,focus on getting stronger, and eating healthy. if you dothis, you will look amazing by age 18.

I am, I've posted pics on various occasions and I have been given that percentage. I'm not doing an actual cut. I'm just eating in maintenance and doing some cardio to go below it (didn't do so today).

**PRMachine** · 02-10-2009, 05:46 PM

o **** a new journal!
Subbed brah, i didnt know you made this one!

edit: mirin new style in log presentation brah

**Delusional** · 02-10-2009, 05:56 PM

Originally Posted by Emerica

o **** a new journal!
Subbed brah, i didnt know you made this one!

edit: mirin new style in log presentation brah

yeah, looks much better this way.

**Delusional** · 02-11-2009, 05:53 PM

I'm sick today.

Went to the doctors for a check up and he said nothing was wrong with me. I'm getting sick every damm week or 2.

**PRMachine** · 02-11-2009, 05:55 PM

Originally Posted by 0skr

I'm sick today.

Went to the doctors for a check up and he said nothing was wrong with me. I'm getting sick every damm week or 2.

**** brah that sucks.
I thought i subbed but it didn't show up in my list...

Resubbed

**justin94** · 02-11-2009, 07:06 PM

Originally Posted by 0skr

Week 1
2/9/09, Monday

Cardio:

None. Fell asleep, I'm getting a cold. Will do some tomorrow.

Diet:

http://fitday.com/fitness/PublicJour...tml?Owner=0skr

Yeah, I'm short. Only 5'4.

When did you start working out?

Jogging and doing db curls and push-ups forever, never knew about proper training and dieting and somehow I cut from 160 to about 135, this was 2007-2008. Started getting serious About a year ago.

**Delusional** · 02-17-2009, 04:02 PM

ok, sickness out, back to working out!

I've been doing a lot of reading whilst sick and I read from IA that a beginner should not do a intermediate routine since it's simply out of his level. Therefore I am switching bill starr's 5x5 to IA's Simple Power Based Routine. I'm not the type of person to switch routines every week, but this was needed.

I'm in a rush so I will not post warmups.

Here is the routine

Originally Posted by Iron Addict

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

Iron Addict

ATG Squats

125 x 2 x 5

Bent Rows (just getting used to them, liked them a lot. Could feel them work my lats so much)

65 x 4 x 6

BB Curl

45 x 3 x 8 (hadn't done them in months, so nice to feel the bicep pump)

Standing Calf Raises

175 x 3 x 15 (put barbell on my back).

**PRMachine** · 02-17-2009, 04:30 PM

First, nice work out.
Strong calf raises.

**R3VOLUTION** · 02-17-2009, 06:41 PM

awesome. whyd you start out light for squats?
and lol at you quoting iron addict like hed ever post on bb.com lol.

**justin94** · 02-17-2009, 09:42 PM

Originally Posted by R3VOLUTION

awesome. whyd you start out light for squats?
and lol at you quoting iron addict like hed ever post on bb.com lol.

it's not 'light' for him. its relative to the strength he is capable of, keep in mind he's 13.

**Unst0pp4bl3** · 02-17-2009, 10:44 PM

strong curls 4 da gurls oskr

gl on your new routine.

**R3VOLUTION** · 02-18-2009, 01:32 PM

yes it is light for him, hes squatted 140 before.

**Delusional** · 02-18-2009, 01:58 PM

Originally Posted by R3VOLUTION

yes it is light for him, hes squatted 140 before.

yeah, but I hadn't worked out in a while, I took a week off for deload worked out again on monday and got sick. Lost some strength.

**Delusional** · 02-19-2009, 04:44 PM

My ****ing mom didn't let me finish my workout since it was raining, even though I was working out inside. I hate being 13, ****'s annoying.

ehh only got to do bench

Bench Press:

45 x 1 x 10
65 x 1 x 8
85 x 1 x 5
100 x 1 x 0 ...

Was going to do 95 x 3 x 3 or 95 x 3 x 5 if I could

Seeing as how the workout I was supposed to do after this one doesn't have exercises that hit the same muscle as today I will do them in a row.

**GetBigyo** · 02-19-2009, 04:53 PM

Originally Posted by 0skr

My ****ing mom didn't let me finish my workout since it was raining, even though I was working out inside. I hate being 13, ****'s annoying.

ehh only got to do bench

Bench Press:

45 x 1 x 10
65 x 1 x 8
85 x 1 x 5
100 x 1 x 0 ...

Was going to do 95 x 3 x 3 or 95 x 3 x 5 if I could

Seeing as how the workout I was supposed to do after this one doesn't have exercises that hit the same muscle as today I will do them in a row.

thats fkin blows that your mom made you leave. ehaev just get back to the weights next week and hit some PRs!.

btw those are REAL good bench numbers for 13. i was benching 85 lbs at 150 lbs my freshmen year lol

**Delusional** · 02-19-2009, 04:56 PM

Originally Posted by GetBigyo

thats fkin blows that your mom made you leave. ehaev just get back to the weights next week and hit some PRs!.

btw those are REAL good bench numbers for 13. i was benching 85 lbs at 150 lbs my freshmen year lol

I'm still in 8th. I remember when I started it was with the 5lbs dbs and only for a couple of reps lolz

Yeah, I'm not going to school tomorrow, only have english class so I don't feel like it since I already ace english so w/e I'll workout in the morning.

**PRMachine** · 02-19-2009, 05:01 PM

****in mom!

**1111111111111111111111111111** · 02-19-2009, 05:05 PM

Good luck with this routine breh!

I believe IA considers 5x5 a beginners routine, even though Bill Starr calls it intermediate but I'd rather see you on SPBR anyway

You'll like it a lot.

Originally Posted by R3VOLUTION

and lol at you quoting iron addict like hed ever post on bb.com lol.

Think again

http://bodyspace.bodybuilding.com/theironaddict/

**GetBigyo** · 02-19-2009, 05:08 PM

Originally Posted by favori12

Good luck with this routine breh!

I believe IA considers 5x5 a beginners routine, even though Bill Starr calls it intermediate but I'd rather see you on SPBR anyway

You'll like it a lot.

Think again

http://bodyspace.bodybuilding.com/theironaddict/

im on 5x5 and i agree with IA that madcows is basically a beginner/intermidete routine. the only reason it is labeled as intermidete is due to only linear progress on squats week to week where as rippetoes is workout to workout. either way SPR is a nice choice

**Delusional** · 02-20-2009, 10:56 AM

Incline DB Bench Press

10 x 1 x 8
15 x 1 x 8
20 x 1 x 8
25 x 4 x 8

Military Press

45 x 1 x 2
35 x 1 x 5
50 x 1 x 5 ... shoulders were tired as hell...
45 x 2 x 6 ...

couldn't do 3x8, didn't know which weight to use...

OH DB Tricep Extensions

15 x 1 x 10
20 x 1 x 8
25 x 3 x 8

**PRMachine** · 02-20-2009, 12:23 PM

Nice workout brah. DB Tricep Extensions are pretty strong!

**Delusional** · 02-20-2009, 12:53 PM

Originally Posted by Emerica

Nice workout brah. DB Tricep Extensions are pretty strong!

I keep getting pain in my right tricep when I do them though, Guess I'll warm up some more.

Forgot to add

Leg Raises

3 x 20

Diet:

http://fitday.com/fitness/PublicJour...tml?Owner=0skr

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