Mirrox Workout Log

[Mirrox]

Yoo everybody,

This is my second log, the other one ended very quickly.

I've been lifting seriously since december 2013 till may 2014. After that I skipped workouts and didnt eat well.
I've noticed some size gains, but strength hasn't gone up much.
I kinda wasted 3 months, that's why im doing this log so i won't lose motivation again.

Current stats
Age : 16
Height : 185 cm
Weight : 71 kg

Pics of now:

[Mirrox]

Woop Woop, first workout of this log. Since I'm really weak I'm doing 5 x 5 for benchpress and squat.

Benchpress
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Squat
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Lat Pulldown
8 x 52 kg
8 x 52 kg
8 x 52 kg
Concentration Curls
8 x 10 kg
8 x 10 kg
8 x 10 kg
Calve Machine
20 x 59 kg
10 x 59 kg
10 x 59 kg
15 x 59 kg
Lateral Raise
10 x 5 kg
10 x 5 kg
10 x 5 kg
Tricep Pushdown
10 x 17 kg
10 x 19 kg
10 x 19 kg

[meaantje]

herberggggggggggggggggggggg

your chest is still bigger than mine tho. U bulking now?


what program you running bretherin?

[Mirrox]

herberggggggggggggggggggggg

your chest is still bigger than mine tho. U bulking now?


what program you running bretherin?

But I can only bench 65 kg lolol. Ye mayn, lean bulking . Eating around 3400 kcal and hope that i gain weight

Tfw no program , i just make sure to hit everything 3 times a week . Might do Kelei's routine later

[meaantje]

But I can only bench 65 kg lolol. Ye mayn, lean bulking . Eating around 3400 kcal and hope that i gain weight

Tfw no program , i just make sure to hit everything 3 times a week . Might do Kelei's routine later

program and planning your weights/progress is vital to strenghts gains tho brah

[Mirrox]

program and planning your weights/progress is vital to strenghts gains tho brah

Ik was van plan om dit gwn 3x per week te doen. Beetje afgepakt van Kelei, maar dan zonder restpause sets. Miss toch maar een echte routine doen ja xD

[Mirrox]

Squat
5 x 40 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
I was too sore for 50, cant even walk stairs. For some reason I tend to lean forward, even when squatting with just the bar.
CG Benchpress
8 x 45 kg
8 x 45 kg
8 x 45 kg
DB Shoulder Press
3 x 16 kg ( lol thought i had 14 in my hands )
5 x 14 kg
5 x 14 kg
6 x 14 kg
5 x 14 kg
Lat Pulldown
8 x 54,5 kg
8 x 54,5 kg
8 x 54,5 kg
Concentration Curls
10 x 10 kg
8 x 10 kg
8 x 10 kg
Calve Machine
15 x 66 kg
15 x 66 kg
15 x 66 kg
Deadlift
See video. If you are watching it, could you give me advice for my form? It's my first time legit deadlifting so ye.

[meaantje]

waarom trek je sumo? Ik zou eerst gewoon lekker met convetional beginnen.

dingen die mij opvallen bij de deadlift:

-heupen schieten omhoog bij de lift off.
-trek de stang langs je benen
-vervolgens kom je dan kut uit bij lockout en extend je je rug ipv heupen naar voren.

probeer je glutes goed aan te spannen en onderin, je heupen niet omhoog laten schieten maar simultaan je heupen omhoog en rug recht op doen. En dan goed over je benen trekken en dan bam de "neuk beweging" je heupen naar voren.

[Mirrox]

waarom trek je sumo? Ik zou eerst gewoon lekker met convetional beginnen.

dingen die mij opvallen bij de deadlift:

-heupen schieten omhoog bij de lift off.
-trek de stang langs je benen
-vervolgens kom je dan kut uit bij lockout en extend je je rug ipv heupen naar voren.

probeer je glutes goed aan te spannen en onderin, je heupen niet omhoog laten schieten maar simultaan je heupen omhoog en rug recht op doen. En dan goed over je benen trekken en dan bam de "neuk beweging" je heupen naar voren.

Hier heb ik wat aan, tnx man. Ik zal conventional doen de volgende keer

[Mirrox]

Benchpress
5 x 55 kg
5 x 55 kg
5 x 55 kg
5 x 55 kg
5 x 55 kg
Couldnt find 1.25 kg plates so had to use 2.5 kg
Squat
5 x 45 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
5 x 40 kg
I did the same weight again because I want to have good form before going heavy. Might do 40 kg again next workout
Lat Pulldown
8 x 54,5 kg
8 x 54,5 kg
8 x 54,5 kg
Concentration Curls
10 x 10 kg
10 x 10 kg
10 x 10 kg
Calve Machine
20 x 66 kg
20 x 66 kg
20 x 66 kg
Tricep Pushdown
8 x 19 kg
8 x 19 kg
8 x 19 kg

Only ate 100 gr protein today aw fuk bye

[Mirrox]

Squat
3 x 40 kg
5 x 42,5 kg
5 x 42,5 kg
5 x 42,5 kg
5 x 42,5 kg
5 x 40 kg
CG Benchpress
8 x 47,5 kg
8 x 47,5 kg
8 x 47,5 kg
Standing Press
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
12 x 20 kg
Lat Pulldown
8 x 57 kg
8 x 57 kg
8 x 57 kg
Concentration Curls
8 x 12 kg
8 x 12 kg
8 x 12 kg
Calve Machine
20 x 66 kg
15 x 66 kg
15 x 66 kg
Deadlift
5 x 75 kg

[Mirrox]

Benchpress
5 x 57.5 kg
5 x 57.5 kg
5 x 57.5 kg
5 x 57.5 kg
5 x 57.5 kg
Squat
5 x 40 kg
5 x 50 kg
8 x 40 kg
Calve Machine
20 x 66 kg
10 x 66 kg
10 x 66 kg
Chinups
8 x BW
8 x BW

Yesterday's chit workout, progressed on bench but the rest sucked. Will go hard again on friday

[Mirrox]

yoyo!

Mayn, this workout felt so good. Squat felt very easy and I think I finally understand how to do them with correct form, so from now on ill add 2,5 kg each workout!
The pump I got at the end ... oh mayn ... never seen myself this big. I know im still skinny af haha but it feels good to see progress!


Squat
5 x 40 kg
5 x 42,5 kg
5 x 42,5 kg
5 x 42,5 kg
5 x 42,5 kg
CG Benchpress
8 x 50 kg
8 x 50 kg
8 x 50 kg
Standing Press
8 x 25 kg
7 x 25 kg
10 x 20 kg
Seated Cable Row
8 x 39 kg
8 x 39 kg
8 x 39 kg
12 x 39 kg
Concentration Curls
12 x 12 kg
8 x 12 kg
8 x 12 kg
Calve Machine
15 x 66 kg
15 x 66 kg
15 x 66 kg
Lateral Raises
10 x 5 kg
10 x 5 kg
10 x 5 kg

Also got my rebelgear tanktop today, thanks Sebackers

[meaantje]

yea brah start adding some weight. Form isnt everything, hard training the key to gains after all


nice volume this training. Good goin

[Mirrox]

yea brah start adding some weight. Form isnt everything, hard training the key to gains after all


nice volume this training. Good goin

true man ! But I had back pain everytime i squatted so really had to fix it. Tnx for posting, keeps me motivated :P

[Mirrox]

Benchpress
5 x 60 kg
5 x 60 kg
8 x 50 kg
5 x 50 kg
Squat
5 x 45 kg
5 x 45 kg
5 x 45 kg
5 x 45 kg
9 x 45 kg
Seated Cable Row
10 x 39 kg
10 x 39 kg
10 x 39 kg
12 x 39 kg
Concentration Curls
10 x 12 kg
8 x 12 kg
6 x 12 kg
Calve Machine
15 x 66 kg
15 x 66 kg
15 x 66 kg
Lateral Raise
12 x 5 kg
12 x 5 kg
12 x 5 kg

Lmao i was doing tricep pushdowns, was about to hit third set, then i realized i hadnt benched yet. I had done lateral raises before that too, so my arms were little fatigued. Failed the 60 kg, but im sure I can do it next time.
Squats went pretty well, so i did some extra reps at the last set

[Mirrox]

Squat
5 x 47.5 kg
5 x 47.5 kg
5 x 47.5 kg
5 x 47.5 kg
5 x 47.5 kg
CG Benchpress
8 x 52.5 kg
8 x 52.5 kg
8 x 52.5 kg
Standing Press
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Seated Cable Row
12 x 39 kg
12 x 39 kg
12 x 39 kg
12 x 39 kg
Barbell Curls
8 x 25 kg
8 x 20 kg
8 x 20 kg
Calve Machine
15 x 73 kg
15 x 73 kg
15 x 73 kg
Lateral Raises
10 x 6 kg
10 x 6 kg
10 x 5 kg

progressed well, couldnt dumbbell curl because gym was too full

[Mirrox]

Benchpress
5 x 60 kg
5 x 60 kg
5 x 60 kg
4 x 60 kg
Squat
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg
Seated Cable Row
12 x 41.5 kg
12 x 41.5 kg
12 x 41.5 kg
12 x 41.5 kg
Incline Dummbell Bench
8 x 16 kg
8 x 16 kg
8 x 16 kg
Incline Dumbbel Curls
8 x 12 kg
10 x 10 kg
10 x 10 kg
Calve Machine
20 x 73 kg
15 x 73 kg
15 x 73 kg
Lateral Raise
12 x 5 kg
8 x 5 kg
8 x 5 kg

From now on I will do 3 sets for benchpress instead of 5, and do incline dumbbel bench.
Squats went very well ! The guy that works at my gym came to me and said I had really good form on squats lol ! He said it was one of the few good ones he's seen in the gym. Feels good mayn, because i was trying to correct my form for a while .

[meaantje]

nice going *******. And now keep adding that weight to them squats.

why are you gonna do 3 reps o bench instead of 5? IMO just stick to 5. Extra volume is good.

[Mirrox]

nice going *******. And now keep adding that weight to them squats.

why are you gonna do 3 reps o bench instead of 5? IMO just stick to 5. Extra volume is good.

3 sets, not 3 reps :P. But ye nvm ill stick to 5x5.

[Mirrox]

Squat
5 x 52.5 kg
5 x 52.5 kg
5 x 52.5 kg
5 x 52.5 kg
5 x 52.5 kg
CG Benchpress
8 x 55 kg
8 x 55 kg
7 x 55 kg
Standing Press
10 x 20 kg
3 x 30 kg
3 x 32.5 kg
10 x 20 kg
Lat Pulldown
8 x 52 kg
8 x 52 kg
8 x 45 kg
Incline Dumbbell Curls
8 x 12 kg
8 x 10 kg
8 x 10 kg
Calve Machine
15 x 79 kg
15 x 79 kg
15 x 79 kg
Lateral raise
10 x 5 kg
10 x 4 kg
10 x 4 kg

Yesterday I helped my cousin move sand to his backyard, and now my back hurts from that. I dont know if its sore or that I actually hurt my back. That's why I didnt go hard with back today and also had pain when doing standing press.
Fuark mayn, I can't progress on shoulders, maybe I should do shoulders first and then do CG benchpress. Also gonna eat more

[Mirrox]

Benchpress
5 x 60 kg
5 x 60 kg
5 x 60 kg
Squat
5 x 55 kg
5 x 55 kg
5 x 55 kg
5 x 55 kg
5 x 55 kg
Seated Cable Row
8 x 45 kg
8 x 45 kg
8 x 45 kg
8 x 45 kg
Incline Dummbell Bench
10 x 16 kg
10 x 16 kg
10 x 16 kg
Concentration Curls
12 x 10 kg
10 x 12 kg
8 x 12 kg
Calve Machine
15 x 79 kg
15 x 79 kg
15 x 79 kg
Lateral Raise
10 x 5 kg
10 x 5 kg
8 x 5 kg

Will add 2.5 kg to bench next time

[Mirrox]

Squat
5 x 57.5 kg
5 x 57.5 kg
5 x 57.5 kg
5 x 57.5 kg
CG Benchpress
8 x 55 kg
7 x 57.5 kg
6 x 55 kg
Seated Cable Row
10 x 45 kg
10 x 45 kg
10 x 45 kg
Pullups
5 x BW
6 x BW
Calve Machine
15 x 79 kg
15 x 79 kg
15 x 79 kg

Yesterday's bad workout mayn, it happens i guess

[Mirrox]

Benchpress
5 x 62.5 kg (PR)
5 x 62.5 kg
4 x 62.5 kg
Squat
5 x 60 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
Seated Cable Row
12 x 45 kg
12 x 45 kg
12 x 45 kg
Chinups
5 x BW ( 75 kg with clothes )
5 x BW
5 x BW
Incline Dummbell Bench
8 x 18 kg
8 x 18 kg
8 x 18 kg
Calve Machine
15 x 79 kg
15 x 79 kg
15 x 79 kg
Rope Pushdown
10 x 14 kg
10 x 14 kg
10 x 14 kg
Lateral Raise
10 x 5 kg
10 x 5 kg
10 x 5 kg

Squat went up 20 kg now since i started the log, although my form is less good now ( ill still go low ). Good workout was good, not sure if i should add weight to bench next time since i only got 4 reps on last set

[meaantje]

its more important that you make all your sets, rather than the weight you are doing. Just try at 62.5kg again.



squats going good. 5x5 60kg was where i was at when i started lifting

[Mirrox]

Squat
5 x 62.5 kg
5 x 62.5 kg
5 x 62.5 kg
5 x 62.5 kg
5 x 62.5 kg
Can really tell my legs are growing, will post update pics soon
CG Benchpress
8 x 55 kg
8 x 55 kg
8 x 55 kg
Standing Press
10 x 20 kg
5 x 30 kg
8 x 25 kg
8 x 25 kg
Next time gonna start with this so shoulders arent tired after benching. Will do 30 kg x 5 next time and up the weight with 2.5 kg every time.
Chinups
6 x BW
5 x BW
5 x BW
Increasing with 1 rep every workout
Cable Curls
10 x 8 kg
10 x 8 kg
10 x 8 kg
Arms dont grow that well so im changing some chit. Using low weight and really focusing on that muscle mind connection. Hnnngg that burn
Calve Machine
20 x 79 kg
20 x 79 kg
20 x 79 kg
Lateral raise
10 x 5 kg
10 x 5 kg
10 x 5 kg
Rope Pushdown
12 x 14 kg
10 x 14 kg
8 x 14 kg

its more important that you make all your sets, rather than the weight you are doing. Just try at 62.5kg again.



squats going good. 5x5 60kg was where i was at when i started lifting

Will do that then next time broseph.
My friend squatted for the first time today and also got 60 kg, hit me right in the feels lol

[Mirrox]

Benchpress
5 x 62.5 kg
5 x 62.5 kg
5 x 62.5 kg
Squat
5 x 65 kg
5 x 65 kg
5 x 65 kg
5 x 65 kg
5 x 65 kg
Chinups
7 x BW
6 x BW
6 x BW
Incline Dummbell Bench
8 x 18 kg
8 x 18 kg
8 x 18 kg
Calve Machine
15 x 86 kg
15 x 86 kg
15 x 86 kg
Lateral Raise
12 x 5 kg
12 x 5 kg
12 x 5 kg

gym closed lol, went with a friend and had to spot him a lot.
It's been a month since i started this log.
Summary:
Squat : 40 kg - 65 kg = 25 kg gain
Benchpress : 50 kg - 62.5 kg = 12.5 kg gain
Weight : 71 kg - 72.5 kg = 1.5 kg gain

Made a video, very bad lightning but whatever.

[meaantje]

nice brah. Looking good. But keep working on them shoulders.

Gains been going good. Squatting more than you bench again

[Mirrox]

nice brah. Looking good. But keep working on them shoulders.

Gains been going good. Squatting more than you bench again

hehe ty mayn, shoulders are indeed lagging

[Mirrox]

Squat
5 x 67.5 kg leaning too much forward so dropped weight
10 x 60 kg
5 x 67.5 kg tried again, still bad form
10 x 60 kg
Lmao weird ass squat session. 10 reps of 60 is actually harder than 5 reps of 67.5 but it felt easier, confused.jpg . Since im very unflexible i put weight under my heels and i finally could squat with close stance
Standing Press
10 x 20 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
5 x 30 kg
Started with shoulders first instead of bench and can really tell a difference. Upping weight every workout till I hit at least 50 kg
CG Benchpress
8 x 50 kg
8 x 50 kg
8 x 50 kg
Dropped weight of course since im starting with standing press now
Chinups
8 x BW
7 x BW
7 x BW
Cable Curls
10 x 8 kg
10 x 8 kg
10 x 8 kg
Calve Machine
15 x 86 kg
15 x 86 kg
15 x 86 kg
Lateral raise
10 x 6 kg
10 x 6 kg
10 x 6 kg