Pain Is Temporary. Taking It To The Next Level

[SouthSH138]

Hey everyone, my names Faiez Rana but Fizz works just fine. I've been lifting since 10th grade and am now a sophomore in college. I've kept logs in the teen section for a few years now but this is where the serious competitors are so I figured there's nowhere better to get advice and guidance along the way.

To cut a long story short, my last 3 years of high school were outside of the US and the gyms I lifted in had absolutely no leg equipment. I played rugby and still do in spring, and that's about the only leg workout I ever got. They're definitely very far behind my upper body and that's my absolute number one goal before I even look to enter a contest although I do know that's my long term goal.

When I started lifting I was around 120lbs 10%bf and at the peak of my bulk I was 206lbs 20-22%bf, put on a lot of size but plenty of unwanted fat. Clearly I got sucked into the dirty bulking is no problem B.S. of the teen section lol. During my freshman year of college I didn't lift very seriously and I plateaued at about 198-200. In May I realized how much time I'd wasted and I started cutting in July and am now sitting at 188 15-16%bf.

Goals for right now are 10%bf and drastically bring my legs up. I wanted to achieve this by mid december, 10 weeks. And then I will try to put on size again while maintaining sub 12%bf.

Split:
Mon- Chest/Bi's
Tue- Legs
Wed- Shoulders/Tri's
Th- Back
Friday- Legs/Arms

30 min cardio 5x week

Diet: Keto
170g protein, 150g fat, 30g carbs
2230 cals

Carb up Friday evening to Saturday night
700g carbs, 160g protein, minimal fat

Let's do it!
Thanks everyone

[SouthSH138]

Flat Bench Press:
185x12
205x8
225x5

Incline DB Press:
80x8
80x6
70x8

Incline Flyes:
40x12
50x10
50x8

Seated Cable Flyes:
50x15
60x12
60x12

Standing Cable Flyes Superset Push Ups:
25x15 SS 10
27.5x12 SS 10
30x12 SS 8

Dips:
BWx15

Rope Pushdowns:
110x12
120x12
130x10

Overhead Rope Extensions:
100x10
100x8
100x7

Decline Sit Ups:
20, 15, 15

Hanging Leg Lifts:
15, 15, 15

Medicine Ball Crunches:
20, 15, 15


Morning weight: 188.4

[SouthSH138]

Honestly the first real leg workout I've really ever done...so, went well. On Tuesdays I'll be doing more quad emphasis and Friday Ham emphasis. My asthma caught up to me before my legs failed though so definitely need to work through that

Squats:
185x12
205x8
225x6

Decline Leg Press: (this one's a lot steeper than I've usually seen)
2 PPSx 15
3 PPSx 15
4 PPSx 15

Leg Extensions:
150x15
160x15
170x12

Seated Ham Curls:
90x15
100x12
110x10

Seated Calf Raise:
2plates x15
2plates x12
2plates x12

Standing Calf Raises:
Bodyweight to failure 3 sets


Morning Weight: 188.3

Diets been on point, feeling good. Really looking forward to Friday, want to keep hammering away at these chicken legs

[SouthSH138]

Behind Neck BB Press:
135x12
155x10
185x5

DB Lateral Raises:
50x10
50x10
50x10

DB Front Raises:
40x8
40x8
40x8

Behind Back Cable Lateral Raises:
30x15
35x12
35x10

Face Pulls:
70x20
80x16
80x15

BB Shrugs:
135x30
225x15
275x12
275x10

DB Seated Curls: (one arm at a time)
40x10
40x7
35x8

Cable Curls:
35x15
35x12
40x9

Morning Weight: 187.6

[SouthSH138]

Pull Ups:
BWx12
BWx8
BWx6

BB Rows:
185x12
225x10
235x8

HS Seated Row:
3PPSx 15
4.4PPSx 10
5PPSx 7

Lat Pull Downs: (Had trouble staying down on these cuzz the padding over the knees sucked so my body kept lifting)
190x8
200x8
210x5

Seated Cable Rows:
204x12
230x8
230x8

Hypers: (5 seconds between sets)
BWx20, 15, 13, 10, 8

Abs


Morning Weight: 186.1


Carb up tomorrow, can't wait

[SouthSH138]

Whole body is more sore than I'm used to, legs still feel like I worked them out yesterday. Going to go do my depletion workout in an hour and then carb up time! Going to a party tonight, stick to some diet coke lol. Guess my friends can't complain they've got a permanent DD now lol

[SouthSH138]

Weekend was good, had a nice carb up. Ready to hit this week hard again, had a good chest workout today and can't wait for legs tomorrow.

Can anyone recommend a good depletion workout? I'm not sure I'm really doing it the right way so if anyones got an example


Incline DB Press:
85x12
90x8
90x6

Incline BB:
185x6
185x5
155x10

Cable Flyes:
60x15
70x12
70x9

Smith Machine CG Bench: (about shoulder width)
195x10
195x8
155x10 (focused on squeeze and very slow concentric
155x10

Incline cable flyes:
60x10
60x8
50x10

BB Curls:
65x15
85x12
95x10
65x12

Hammer Curls:
50x12
55x10
55x8

Preacher Curls: (massive pump by this time, hard to really squeeze)
55x15
55x8
55x8


Morning Weight: 188.6 (hopefully it's down to about 187 tomorrow morning and that'll be on track. otherwise need to change my carb up)

[SouthSH138]

Morning Weight: 187.2

Right where I wanted to be, a little more than 1lb down from last week

[SouthSH138]

Had a midterm today so got to the gym a little later than usual, ended up having to cut the workout short so i wouldn't miss the last bus home.

Squats:
205x10
225x8
245x3 (pathetic, could've gotten 2 more. did another set to make up for it)
185x10

Leg Press:
5PPS x20 (had such a huge quad pump after this set it was amazing lol)
6PPS x15
7PPS x8

Lying Hamstring Curls:
90x15
100x12
110x8 drop set 100x8 w/ forced reps

Seated Calf Raise Superset Standing Raises:
90x20 SS 50
90x15 SS 50

Did some abductor work, getting ready for spring rugby.

Ran sprints this morning, a little complicated to post but I will next time I do it which will hopefully be Thursday

[SouthSH138]

Did some light sprinting in the morning, thought it would be hard with leg soreness but they actually helped relieve the soreness so I'm gonna be doing this after legs every week.

10x10m
10x20m
10x40m
10x20m (first 10m straight 2nd 10m 45 degree)

Focused on high knees. 70% max effort


Shoulders:

DB Press:
80x9
80x6
70x10

TBar Press: (no idea what these would be called)
45x12
70x10
70x8

DB Front Raises: (5 sec rest btwn sets)
25x15
25x12
25x12

DB Laterals: (5 sec rest)
25x20
25x15
25x12

Single Arm Press:
50x15
60x15
70x10

Bent Over Raises: (5 sec rest)
20x20
20x15
20x15


Morning Weight: 185.5

[SouthSH138]

One Arm Assisted Pull Ups:
6, 6, 5

T Bar Row:
4platesx 10
5.5platesx 8
5x5platesx 6

BB Rows:
225x8
225x8
225x6

Lat Pull Downs:
200x8
200x6

Rope Pull Downs:
150x8
150x5

Shrugs:
225x15
315x12

Behind Back Shrugs:
185x20
185x15


Morning Weight: 186.6