Stunted's Workout Log

[Stunted]

This thread is for my workout log, this first post will be updated next time i go to the gym.

Important info as of April 14th 2011

Age- 15
Weight- 133 LB
Height- 5'7
Current Max on the bench- 160 LB

Started working out April 2010, took a short break from the gym for about 3 months (October 2010-December 2010)

Only work on my chest, and arms usually. If someone inspires me enough, i'd like to start doing other areas (back), but not sure the right routines for 'em.

This is for my own personal benefit, keeping a log to tell my improvements throughout the way.

I take this whey protein - ht tp://ecx.images-amazon. com/images/I/51SAVFwWfRL._SL160_.jpg

Thanks for looking and feel free to post.

-Stunt

[Stunted]

Chest Workout for today

Benchpress
125x8
125x6
125x6

Dumbell press
30x10
35x10
35x10

Dumbell Fly
20x10
15x10
15x10 <--First time doing 'em for chest

Incline Benchpress
85x10
95x8
85x8

Pec Dec
50x10
50x10
50x10

Back--
Lat. Pulldowns
62.5x10
60x10
60x10

Thanks for looking!

[Stunted]

Workout - 4-21-11

Benchpress
125 x 10
130 x 6
135 x 4

Inclined Benchpress
95 x 8
95 x 6
95 x 6

Dumbell Press
30 x 10
35 x 10
35 x 10

1 Arm Dumbell Row
35 x 10 3 Sets

[Stunted]

july 17th (way to much chest)
115 x 12
125 x 8
130 x 6
125 x 6
115 x 8
95 x 10
reg dumbells
30 x 12 , 20 x 10, 15 x 10 <- first set
30 x 15
35 x 15
40 x 12
35 x 10
30 x 16
incline dumbells
30 x 10
30 x 8
25 x 10
25 x 9
----------
July 20th
benchpress
115 x 10
125 x 10
135 x 7
125 x 7
115 x 8
incline press
65 x 10
85 x 9
95 x 6
85 x 10
65 x 10
inclined dumbells
30 x 10
30 x 8
30 x 10
---------------------
july 28th
benchpress
140 x 8
145 x 6
150 x 4
145 x 4
135 x 7

dumbell press
45 x 10
45 x 10
50 x 8
50 x 6

huge increase.

still same weight & height.

can't edit my first post anymore..

Started doing alot more legs and back recently.

Squats & legpress, and some deadlifting, but can't seem to get the right form on deadlifting so im just gonna stick to the machine.

Let me know what you all think please.

[Stunted]

Age- 16
Weight- 144 LB
Height- 5'7

Currents
Bench- 190 for 1 rep
Squat-185 for 8 reps
Deadlift- 185 for 8 reps
DB Shoulder Press 60 for 4 reps
DB Bench Press 65 for 8 reps (max is 75 for 5 though, but this is current)

Goals
Bench-205
Squat- 225+ for reps
Deadlift- 225+ for reps
DB Shoulder Press- 70 for reps
DB Bench Press- 80+ for reps

Current workout schedule-
monday- chest/arms
tuesday- legs/abs
thursday- shoulders/abs
friday- back/arms

everything is 4 sets of 8
monday-
DB benchpress
incline press
DB flys/dips superset

tuesday-
squats
leg extension/leg curl superset
calf raises feet facing outwards, inside, middle with 105lbs added. 20 reps each, 2/3 sets depending.
abs

thursday
DB shoulder press
lat raises
upright row
rotator cuff exercise 2 sets low weight
abs

friday-
WIDE grip weighted pullups
"incline pullback with cables?"
prone fly/skullbashers superset

[Stunted]

DB press
60x8
65x8
70x8
70x8
Incline BB press
125x8 x3
135x8
Flys/Dips superset
flys- 30x8 x2 25x8x2
dipsX8 4 sets, assisted

[Stunted]

weighted pullups WIDE grip
+10x8
+10x8
2 more sets no weight x8

deadlifts
135x8
205x8
225x8
205x8

skullbashers/prone fly superset
skulls-
65x8
70x8
75x8
70x8
flys
30x8
35x8
30x8
30x8

[Stunted]

db shoulder press
50x8
55x8
60x8
55x8
lateral raises
30x8x4
upright rows
65x8
75x8
80x8
80x8
reverse pullback cable fly
20x8
30x8
30/20x8
30/20x8

[Stunted]

squats-
185x8
195x8
195x8
185x5
superset legcurl/leg extension
leg extension
155x8x4
leg curl
95x8x4
calf raises feet facing outside/middle/inside
+105lbs 20 reps 2 sets each ^

[Stunted]

db press
60x8
70x8x3
incline
135x8x3
140x8
flies/dips superset
flies
35x8x2
30x8x2
dips
8 reps/4 sets no added weight

[Stunted]

weighted pullups
nothinX8
10x8
5x8
nothinX8
deadlifts
185x8
205x8
205x8
185x8

[Stunted]

triceps
closegrip bench
85x8
115x8
115x8
135x8
rope pulldown
80x8x2
95x8x2
kickbacks
35x8x4

legs
squats
135x8
185x8
205x8
225x8 (PR)
leg extension
160x8x4
leg curl
95x8x2
weighted calf raises
+110lbsx20x6sets

[Stunted]

low row pull
60x8
90x8
120/110x8
110/100x8
deadlifts
135x8
205x8
225x8
235x8
lunges(+135lbs)
8 each leg, x2 sets
calf raises (+105lbs)
inside, center, outside feet facing
20 reps each ^ 2 sets.

[Stunted]

currents-
148lb
5'7

maxes-
bb bench- 160x8
db press 80x8
db shoulderpress 65x8
squats 205x8
deadlift 235x8

yeah. not much has changed except i think i've gained a bit of size

[Stunted]

best mile 5 minutes 22 seconds
just maintaining now, not going to hard, don't have much time i go during lunch at school.

deadlift 145x12
145x12
150x12
155x12

pullups 3 sets of 10, did a forth then finished off with lat raises @ 130 or 140 dont remember

low row 120x10 x3 sets

one arm row 50x8 x2 sets

bb curl 60x8 x3 sets
today.

goals i posted on 5/12/12
Goals
Bench-205
Squat- 225+ for reps
Deadlift- 225+ for reps
DB Shoulder Press- 70 for reps
DB Bench Press- 80+ for reps

bench- almost..
squat- haven't done in forever, doubt i can do that now.
deadlift achieved.
db shoulder press achieved.
db bench press achieved.

goals to reach by end of 2013

bench 225/ rep 185.
squat 225 for reps.
deadlift 225 for reps(3 sets)
db shoulder press 65 for reps(3 sets)
huge back, chest, bigger arms for sure.
155 lbs.

[Stunted]

current routine- monday back/bi tuesday legs wednesday shoulders friday chest tri

log for this week
deadlift 12x4 185 195 195 195
pullups 10x4
row 10x4 120 120/100 100 100
bent over arm row 10x3 50 50 50
preacher curls 12x4 25 20 20 20
twenty one 1 set 50

squats 12x4 145 145 145 145(halfassed) ass to grass
leg press 12x4 215 215 215 235
calves 4x20 215 215 215 215 (didn't do much dont have time)

military press 10x3 105 105 105
arnold press 12x3 45/30(gym at school doesn't have 40/35 weights..) 30/25 25
upright rows 12x4 60 60 60 60
lateral raises 12x4 20 20 20 20
front lateral raises 12x4 20/15 15 15 15
shrugs 12x4 55 55 55 50

bench 8x4 150 160 160 155x6
incline fly 12x4 35/30/25 30/25 30/25 30/25
cable kickback 12x4 20 20 20 20
cable extension 12x4 65 65 50 50
skullcrushers 10x2 35 35 (WEAKK)

[cheesecake0]

keep it up man, why the high rep deadlifts tho?

[Stunted]

keep it up man, why the high rep deadlifts tho?

just trying different stuff out, cant hurt

deadlifts 135x12 145x12 145x12 135x12
pullups 12 12 10 8
low row 70x10 70x10 60x10
preachers x12 25 25 25 30
twenty ones 35

sht leg day jus did light squats 145 x 12 x3 sets

arnold press 35 35 x12 40x10
military press 75 80 80 x10
upright row 65 65 65 65 x12
lateral raises 25 20 20 20 x12
shrugs 25 60/55 55 55 x12

db bench 65 70 x8 70x7 75x7
incline fly 30 30x12 30x8 machine 70x12
dips 12 12 12 12
skullcrushers 50 40 40x10
cable extension 80 80 60 60/50 x12
kickback 20 20 20x10

----
heavy week here
deadlifts 225x4 245x3 245x3 255x3
pullups 10 10 8
low row 70 70 80 80 x10
preacher x8 30 35 35 35
twenty ones 45

squats 225 235 245 245 x4
more other uselss leg not important

arnold press 50x6 60x4 65x4
military 85 85 85 x8
upright row 70 70 60 60 x12
lateral raises 25 20 20 20 x12
shrugs 55 55 60/55 55 x12
front lateral raises 35 35 35x12

db bench 70x6 85x5 80x4 70x6
incline fly 35x5 then machine fly-> 120/110/100 x7 80x8 80x8
dips 12 12 12
skullcrushers 45 45 45 45 x10
cable extension 65 65/50 50 50 x12
kickback 20 20 20 20 x10

------
deadlift 145x10 175x10 205x10 225x8
pullups 10 10 8 8
lowrow 50x12 100 100 100
reverse fly 50x12 60x12 60x8
hammer curl 30 30 35 x9
twenty ones 50

[Nick112111]

Chest&Biceps, Back&Triceps, Shoulders, Legs. Just a routine suggestion, keep them on seperate days. As for your reps, i suggest keeping them in the 10-12 range, dont focus all on weight. But keep it up.

[Stunted]

Thanks Nick.

Starting bulking recently. started 2/19 i want to say at 149lbs.
currently at 156. (nearly doubled my food intake, i wasn't eating much when i started the bulk)

Going to get to 170, then clean cut to 160.
Monday chest
tuesday back
wednesday shoulders tricep
thursday legs
friday chest/back

[Stunted]

db press 90x5
bench 185 negatives x6 x2 sets
inclined db press 65x8 60x8 55x8

deadlift 225x12 x10 230x12 (PR)
pullups 8x 4 sets
military press 4 sets 85x12 90x12 95x.... dropset
current weight 158

[Stunted]

current weight, at a solid 159lbs. 10 lbs in about 4/5 weeks. goin to 175 see how i look there, then cut to 165, or something, i'll see.
goals

squats 225 for reps (current 155 (i dont go to hard on squats))
deadlift, 245 for reps 3 sets, (current 225)
benchpress hopefully 215 when i reach 175. (current 195 weighed 150 when i benched that)
upright rows 100 for reps ( current 80)

goals on 1/9/13
bench 225/ rep 185.
squat 225 for reps.
deadlift 225 for reps(3 sets) CHECK x12, x10 then 230x12
db shoulder press 65 for reps(3 sets)

[Stunted]

deadlift
225x12
230x12
235x10
240x10

[Stunted]

185x5 bench, PR

[Stunted]

135x12
135x13
135x10
135x7 bench

dont feel like posting entire workout

[Stunted]

chest max 205, almost hit 215

deadlift 245x10
265x5 245x5
265x4 245x6

pullups x8/x10 for 3 sets

lowrow x8/x10 for 3 sets

bicep curls blah blah

some garbage workouts lately, but some gains are visible

[Stunted]

deadlift
225x10
245x10
265x10
yesterday ^
today V
bench 185x8
195x4
185x5

goals by end of 2013 MAXes
benchpress 260 current 205
deadlift 365 current 265(never maxed)
squat 285( ALL THE WAY DOWN ) current 215 not ass to grass tho

[Stunted]

squat PR 225x10
deadlift PR 275x5

[Stunted]

225x1O squats 3 sets. PR

[Stunted]

295x3 deadlifts. PR