Work out log/progress for 1 year

[CWGame]

Hi guys, I'm new to this site, but have been working out for about a year. I am somewhat serious about it ,but I don't eat serious. I am going to bulk this summer once school is out because I currently have work, school, and training so it is hard to keep up on. The workouts on my workout list are my PR's I have been writing down on my ipod for the last year they aren't every workout I do. Yes my squat is lagging way behind compared to my bench even though I do legs once a week at the gym and once at school, I'm just not that big of a fan of squats. I also don't really ever deadlift but my max is 275 last time I tryed which was awhile ago. I would love any comments, feedback, critiquing, and help on how I can improve.

(THE NUMBER NEXT TO THE MONTH AND YEAR IS MY BODY WEIGHT)
Incline db- 35x5
Incline Smith 30x5
Flat bench Smith 35x5
Flat bench Smith 40x3
Flat db- 35x4
Standing db-25x3
Flys- 20x3
Fly machine-90x5
Consintration curls-10x10
Machine curls-55x6
Shrugs-35x10
Shoulder press- 35x6 by self
Pull down-80x5
Machine rows- 90 max
Cable rows- 70x5 max
Sit ups- 20x20
Push down- 70x5
Side shoulders- 15x10
Rear shoulders- 70x4
ALASKA ABOVE- 8th grade

Arizona December February 11-12 (149)
Flat bench db- 55x6
60x1
Incline db- 55x1
Shoulder press 50x6
Standing db- 60 bar x10
70 bar x4
Dips 4x15 (4 number of sets)
Dips +30x5 (added weight +30)
High intensity cardio- 15.0x15
High intensity run- 6.00x20
leg press- 515x4
Incline bench- 85x6
Machine rear rows- 120x6
400m- 54s
Flat bench-140x2
135x1 (fail January)
Decline bench-125x6
Fly machine- 110x6
Rows db- 45x6
Sqaut-165x4

March 12-
Flat bench db- 60x5
Decline bench- 155x4
Tricep push down- 50x8
Lat pull down- 100x10
Flat bench- 165x1
Sqaut- 190x1
Power clean- 135x1

April 12-
Flat db-65x6
70x4
Flat Bench- 170x1
Sqaut- 190x1
Db curls- 30x12
Dips- 4x10
Chin ups- 10
Pull ups- 6
High intensity run- 6.0x3 for 10 min
High intensity cardio- 15.0 for 15 mins
Tricep push down- 57x8
Lat pull down- 100x10 slow
Push ups- 10 for 8 sec
Prone isolation- 1:30
Sqaut iso- 1:00

June 12-
400m- 1:07
Flat bench- 135x5
Flat db- 70x4
Incline db- 60x6
Machine flys- 115x5
Lat pull down- 130x6
Curl bar-50x8
Sqaut- 200x1
Db shoulders- 60x5 help

August 12- 160
Flat bench- 200x1 Pinky's (school)
Sqaut- 225x5 (wrapped belt)
Incline db- 70x4
Shoulder press 60x5
Skull crushers- 70x6
Back machine 3 plates x10
Flat bench db- 70x5
80x2
Pull ups- 10
+40x2
Push ups- 70
Abs- 95x50
110x25
Curls 75 bar x10
Tricep extensions- 45x20
Hammer ups- 19
Hammer curls- 30x7


September 12- 161
Curls bar- 85x5
95x5
100x2
Hammer curls iso- 30x7
Skull crushers- 70x10
Pull ups- 18
Flat curls iso- 30x7
Tricep push downs- 57x8
Abs- 110x40
Lunges- 30x3
40x1
Flat bench-185x2
155x8 (gym)
145x10
135x15
135x18
Flat db- 80x2
Incline db- 60x5
Push ups- 80

October 12-
Flat bench- 185x2 (gym)
175x8
Shoulder press- 60x5
Dips- 20


November 12- 164
High intensity run- 6.0 x5.0
Smith leg press- 240x10
Flat db against wall- 35x8
Bench 135x16
145x12
Dead lift 275x1


December 12- 171
Flat bench- 210x1 (gym)
135x17
225x1 ( pinkys 12/10/12)
230x1 (wide 12/17/12)
240x1 (wide 12/18/12)
Shoulder press- 70x4 ( no count lift off)
Sqaut- 225x6 (wrapped)
245x2 (belt)
Leg press- 605x3
Flat bench db-80x6
Skull crushers- 80x6
Incline db- 75x4

January 13- 172
Flat bench 135x26
185x9
195x8
225x1
Flat db- 85x3 (help on lift off)
90x4
Squat- 275x1
Shoulder press- 70x4
Incline db- 80x4

February 13- 170
Tricep push down- 80x6
Close grip bench- 135x10
Isolated hammer db- 35x9
Flat bench 235x1
240x1
215x5
Flat db- 95x2
100x2
Shoulder press- 70x6
75x4
Incline db- 80x5
Incline bench- 175x6
200x2
Decline db- 90x6
Power clean- 185x1
Jerk and clean- 165x1


March 13- 173
Flat bench- 135x31
185x11
235x1
Skull crushers- 80x4
Dips- 30
Incline bench- 210x1


April 13- 170
Flat bench- 225x4
205x8
255x1
135x34
Incline bench- 220x1
Decline bench- 225x5
Bb military press- 135x4
165x1
Shoulder press- 80x2

Gym workout:

Sunday:
Chest/Tricep
flat bench:
5-7 Sets
Flat bench db:
5-7 sets
push ups:
3 sets (burn out)
Triceps:
Skull crushers:
4-6 sets
dips:
3-6 sets
tricep extension:
3 sets (burnout)

Monday:
Legs/Shoulders
Squat:
5-8 sets
Leg press:
4-6 sets
lunges:
4 sets
Shoulder press:
5-6 sets
sides:
3 sets
reverse flys:
3 sets

Tuesday:
Back/triceps
Pullups:
4-6 sets
Cable rows:
4 sets
machine reverse rows?: (forgot the name)
4-6 sets
Triceps:
Same at first tricep workout with some variation

Wednesday:
Off
Thursday:
Chest/Biceps
Same as other chest workout +flys with variation
Biceps:
Preacher curls:
4-6 sets
Bar bell curls:
4-6 sets
Cable biceps? (forgot the name)
3 sets
Negative curls? (preacher curls with 5-10 pounds with spotter pulling down)
3 sets

Friday/saturday:
Raquet ball

School workouts:
It often changes so I'll just give the body parts we work each day.
Monday:
Upper: (main lift bench)
Tuesday:
Lower: (main lift squat)
wednesday:
Running/ sport game
Thursday:
Upper: (main lift power clean)
Friday: Upper (Main lift incline bench)

I sometimes switch it up with different workouts/ set ammounts. THESE AREN'T THE ONLY WORKOUTS I DO, JUST MOST FREQUENT.

Like I said above my goal is to bulk at the start of the summer and cut before school starts and get serious about it, I would love any comments, critiquing/help, and any tips to help me with bulking/cutting over the summer. (Ive read up a lot about bulking and cutting so I'm decently knowledgeable about that.


First picture is a week before starting to work out. Body Weight:149
Second picture is accouple months ago. Body weight: 170

[mightyillidan]

wow gj bro u did an amazing job
any way try to focus more next year
count calories - change routine every 2 months

[CWGame]

Thx man I appreciate it

[Mikebrah22]

Nice gains bro.

[CWGame]

Really appreciate it guys, I would record my maxes but I feel really cocky.

[CWGame]

Thx average I appriciate all the feedback.

[CWGame]

Bump

[CWGame]

Bump, I would appreciate all the people that take a look at this and give feedback.

[DrTri]

Bump, I would appreciate all the people that take a look at this and give feedback.

Good job man, I'm really impressed

Hi guys, I'm new to this site, but have been working out for about a year. I am somewhat serious about it ,but I don't eat serious. I am going to bulk this summer once school is out because I currently have work, school, and training so it is hard to keep up on. The workouts on my workout list are my PR's I have been writing down on my ipod for the last year they aren't every workout I do. Yes my squat is lagging way behind compared to my bench even though I do legs once a week at the gym and once at school, I'm just not that big of a fan of squats. I also don't really ever deadlift but my max is 275 last time I tryed which was awhile ago. I would love any comments, feedback, critiquing, and help on how I can improve.

(THE NUMBER NEXT TO THE MONTH AND YEAR IS MY BODY WEIGHT)
Incline db- 35x5
Incline Smith 30x5
Flat bench Smith 35x5
Flat bench Smith 40x3
Flat db- 35x4
Standing db-25x3
Flys- 20x3
Fly machine-90x5
Consintration curls-10x10
Machine curls-55x6
Shrugs-35x10
Shoulder press- 35x6 by self
Pull down-80x5
Machine rows- 90 max
Cable rows- 70x5 max
Sit ups- 20x20
Push down- 70x5
Side shoulders- 15x10
Rear shoulders- 70x4
ALASKA ABOVE- 8th grade

Arizona December February 11-12 (149)
Flat bench db- 55x6
60x1
Incline db- 55x1
Shoulder press 50x6
Standing db- 60 bar x10
70 bar x4
Dips 4x15 (4 number of sets)
Dips +30x5 (added weight +30)
High intensity cardio- 15.0x15
High intensity run- 6.00x20
leg press- 515x4
Incline bench- 85x6
Machine rear rows- 120x6
400m- 54s
Flat bench-140x2
135x1 (fail January)
Decline bench-125x6
Fly machine- 110x6
Rows db- 45x6
Sqaut-165x4

March 12-
Flat bench db- 60x5
Decline bench- 155x4
Tricep push down- 50x8
Lat pull down- 100x10
Flat bench- 165x1
Sqaut- 190x1
Power clean- 135x1

April 12-
Flat db-65x6
70x4
Flat Bench- 170x1
Sqaut- 190x1
Db curls- 30x12
Dips- 4x10
Chin ups- 10
Pull ups- 6
High intensity run- 6.0x3 for 10 min
High intensity cardio- 15.0 for 15 mins
Tricep push down- 57x8
Lat pull down- 100x10 slow
Push ups- 10 for 8 sec
Prone isolation- 1:30
Sqaut iso- 1:00

June 12-
400m- 1:07
Flat bench- 135x5
Flat db- 70x4
Incline db- 60x6
Machine flys- 115x5
Lat pull down- 130x6
Curl bar-50x8
Sqaut- 200x1
Db shoulders- 60x5 help

August 12- 160
Flat bench- 200x1 Pinky's (school)
Sqaut- 225x5 (wrapped belt)
Incline db- 70x4
Shoulder press 60x5
Skull crushers- 70x6
Back machine 3 plates x10
Flat bench db- 70x5
80x2
Pull ups- 10
+40x2
Push ups- 70
Abs- 95x50
110x25
Curls 75 bar x10
Tricep extensions- 45x20
Hammer ups- 19
Hammer curls- 30x7


September 12- 161
Curls bar- 85x5
95x5
100x2
Hammer curls iso- 30x7
Skull crushers- 70x10
Pull ups- 18
Flat curls iso- 30x7
Tricep push downs- 57x8
Abs- 110x40
Lunges- 30x3
40x1
Flat bench-185x2
155x8 (gym)
145x10
135x15
135x18
Flat db- 80x2
Incline db- 60x5
Push ups- 80

October 12-
Flat bench- 185x2 (gym)
175x8
Shoulder press- 60x5
Dips- 20


November 12- 164
High intensity run- 6.0 x5.0
Smith leg press- 240x10
Flat db against wall- 35x8
Bench 135x16
145x12
Dead lift 275x1


December 12- 171
Flat bench- 210x1 (gym)
135x17
225x1 ( pinkys 12/10/12)
230x1 (wide 12/17/12)
240x1 (wide 12/18/12)
Shoulder press- 70x4 ( no count lift off)
Sqaut- 225x6 (wrapped)
245x2 (belt)
Leg press- 605x3
Flat bench db-80x6
Skull crushers- 80x6
Incline db- 75x4

January 13- 172
Flat bench 135x26
185x9
195x8
225x1
Flat db- 85x3 (help on lift off)
90x4
Squat- 275x1
Shoulder press- 70x4
Incline db- 80x4

February 13- 170
Tricep push down- 80x6
Close grip bench- 135x10
Isolated hammer db- 35x9
Flat bench 235x1
240x1
215x5
Flat db- 95x2
100x2
Shoulder press- 70x6
75x4
Incline db- 80x5
Incline bench- 175x6
200x2
Decline db- 90x6
Power clean- 185x1
Jerk and clean- 165x1


March 13- 173
Flat bench- 135x31
185x11
235x1
Skull crushers- 80x4
Dips- 30
Incline bench- 210x1


April 13- 170
Flat bench- 225x4
205x8
255x1
135x34
Incline bench- 220x1
Decline bench- 225x5
Bb military press- 135x4
165x1
Shoulder press- 80x2

Gym workout:

Sunday:
Chest/Tricep
flat bench:
5-7 Sets
Flat bench db:
5-7 sets
push ups:
3 sets (burn out)
Triceps:
Skull crushers:
4-6 sets
dips:
3-6 sets
tricep extension:
3 sets (burnout)

Monday:
Legs/Shoulders
Squat:
5-8 sets
Leg press:
4-6 sets
lunges:
4 sets
Shoulder press:
5-6 sets
sides:
3 sets
reverse flys:
3 sets

Tuesday:
Back/triceps
Pullups:
4-6 sets
Cable rows:
4 sets
machine reverse rows?: (forgot the name)
4-6 sets
Triceps:
Same at first tricep workout with some variation

Wednesday:
Off
Thursday:
Chest/Biceps
Same as other chest workout +flys with variation
Biceps:
Preacher curls:
4-6 sets
Bar bell curls:
4-6 sets
Cable biceps? (forgot the name)
3 sets
Negative curls? (preacher curls with 5-10 pounds with spotter pulling down)
3 sets

Friday/saturday:
Raquet ball

School workouts:
It often changes so I'll just give the body parts we work each day.
Monday:
Upper: (main lift bench)
Tuesday:
Lower: (main lift squat)
wednesday:
Running/ sport game
Thursday:
Upper: (main lift power clean)
Friday: Upper (Main lift incline bench)

I sometimes switch it up with different workouts/ set ammounts. THESE AREN'T THE ONLY WORKOUTS I DO, JUST MOST FREQUENT.

Like I said above my goal is to bulk at the start of the summer and cut before school starts and get serious about it, I would love any comments, critiquing/help, and any tips to help me with bulking/cutting over the summer. (Ive read up a lot about bulking and cutting so I'm decently knowledgeable about that.


First picture is a week before starting to work out. Body Weight:149
Second picture is accouple months ago. Body weight: 170

[CWGame]

Thx dude, it motivates hearing the comments.

[TheBuffmuffin]

Good progress, keep going.

[CWGame]

Thx I appriciate the positive feedback

[CWGame]

Bump

[CWGame]

Bump

[CWGame]

Bumpidy bump bump, I know its a long post but its worth it

[CWGame]

Last bump ):

[Power2Pump4Life]

dem gainz.

Looking beta OP.

Got lots of work to do.

But, Dem gainz.

GJDM

[CWGame]

Thanks man I appriciate it, yea I have a lot of work to do on my squat we are squat maxing tomorrow at school so I think I will get a higher one because I haven't maxed in awhile on squat.

[rjohndrew13]

Looking damn good. I wish you put the lift numbers in an easier to read format though... Hard to decipher

[CWGame]

Sorry about that, its a pain to read I know haha, just would of taken a longg time to change around the lift numbers for over a year. Thx for the feedback tho

[CWGame]

Bump

[CWGame]

Thx for all the positive feedback guys.

[Factualx]

Definitely looking good man but I'm thinking you were probably slacking on something cause I'm thinking in a year you coulda made more progress.

But great gains overall and on the lifts. Keep dat chit up

[CWGame]

Definitely looking good man but I'm thinking you were probably slacking on something cause I'm thinking in a year you coulda made more progress.

But great gains overall and on the lifts. Keep dat chit up

Thx what do u think i need to improve on besides my sqaut?

[CWGame]

Bump

[noodlesfromhell]

Thx what do u think i need to improve on besides my sqaut?

Your spelling.























j/k man, good progress
Keep it up!

[CWGame]

Lol my bad squat* thx tho

[CWGame]

dem gainz.

Looking beta OP.

Got lots of work to do.

But, Dem gainz.

GJDM

Beta ):

[CWGame]

Bump