RUnnersHigh77's Lifting Log

[RUnnersHigh77]

Background:
-19 years old
-Ran cross country/track for 6 years
-Transitioning to weightlifting and hypertrophy training.
-2nd half Freshmen year of college started training in weights
-Summer 2014 less focused on gaining more maintenance
-ME major
-Starting seriously now

Current:
-I'm about 5'9" and weigh 150 lbs.
-Deadlift:rep 265
-Squat:rep 205
-Bench:rep 165
-OHP:rep 85
-Row:rep 145
-Clean:rep 115

Purpose:
This Thread is mainly to keep me accountable and stay dialed in on my nutrition and workout program.
And track my progress as the year continues.
It will also help me get my post count up so i can start using pictures and links.

I'll be listing summaries of how each day went describing
-workout
-sleep
-food consumption
-Other

Current Goal: Bulk up to 160 lbs> and build a stronger foundation

Plan:
total calories 2450/day
supplementing BCAAs and Creatine
using the B.U.F.F Dudes 12 week program with modifications (Week 4-6) Starting
Start getting more Noob Gains

Be able to rep the following weight:
-Deadlift:rep 340
-Squat:rep 230
-Bench:rep 185
-OHP:rep 120
-Row:rep 165
-Clean:rep 135

[RUnnersHigh77]

Thursday Triceps & Biceps

Barbell Skull Crusher 4 sets 15,12,10,8 reps

Barbell Curls 4 sets 15,12,10,8 reps

Rope Extensions 4 sets 12 reps

Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

Triceps Dips (lockout) 4 sets 15 reps

Concentration Curls 4 sets 10 reps

Just started training again after taking 4 days off looking to have a rest day on Monday and resume the program Tuesday on Chest and Back.
Nutrition was solid.
Sleep was less than 7 hours still feel rested.

[RUnnersHigh77]

Friday Legs & Calves

Leg Press 5 sets 20,12,10,8,6

Squats 4 sets 12 reps

Front Squats 4 sets 12,8,8,4 reps

Romanian Dead Lift 4 sets 12 reps

Donkey Calf Raises 4 sets 15 reps

My clavicle was sensitive during the front squats but I'll get used to it. Sleep was optimal so I felt good.
Workout went better as I progressed and I found out I had more energy at the end.
Nutrition is solid today. Looking forward chest and back tomorrow hopefully My legs are recovered enough to do high rep deadlifts.

[RUnnersHigh77]

Tuesday Chest & Back

Dead Lift 5 sets 15,12,10,8,6 reps

Incline Barbell Press 4 sets 15,12,10,8 reps

Pull Ups 4 sets 15 reps

Barbell Bench Press 4 sets 12,10,8,8 reps

Straight Arm Pull Down 4 sets 12 reps

Cable Cross Over 4 sets 12 reps

T-Bar Row 4 sets 12,10,8,8 reps

Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)

This workout was long and arduous but i got through it. Not feeling bad but not feeling great. Sleep was optimal. Stress from homework is getting to me hopefully things work out tomorrow.
I ate very clean today.

[RUnnersHigh77]

Wednesday Shoulders & Trapezius

Went to an Olympic Lifting Clinic so that took up two hours of learning how to properly
perform the clean and jerk and snatch.

It was worth it though because
1. It was free
2. I learned some weaknesses in my form
3. Learned to overhead squat the most vulnerable position for weak muscles. (And was successful in performing one!)

Bradford Press (warm up) 2 sets 20 reps

Standing Arnold Press 1 sets 12

Face Pulls (rope) 3 sets 8 reps

Barbell Front Raise 1 sets 12 reps

Dumbbell Shrugs 5 sets 12 reps

Overall good day. I feel like learning the fundamentals of Olympic lifting will prove a valuable skill later in my fitness career. It also helps with other lifts like the deadlift and squat. If you can snatch you bet you can squat. And if you can jerk you can improve your OHP. Motivation was high and my nutrition was good. Looking to take a rest day tomorrow as I have an exam.
Sleep will be a priority.

[RUnnersHigh77]

Off day
did 50 push-ups
sleep was optimal. Nutrition for lunch was questionable not as clean as id like.
Prepared to hit the gym hard tomorrow.

[RUnnersHigh77]

Tuesday Chest & Back

Dead Lift 5 sets 15,12,10,8,6 reps

Incline Barbell Press 4 sets 15,12,10,8 reps

Pull Ups 4 sets 15 reps

Barbell Bench Press 4 sets 12,10,8,8 reps

Straight Arm Pull Down 4 sets 12 reps

Cable Cross Over 4 sets 12 reps

T-Bar Row 4 sets 12,10,8,8 reps

Incline Dumbbell Fly w/ Close Press 4 sets 10 reps (each)

Felt good as expected from the day of rest. I forgot to mention I have been taking creatine for the alst few days. Sleep was less then last night so I aim to catch up tomorrow. So far I have been making progress I can tell I am getting bigger but I need to stay consistent with my diet in order to see optimal results. I have been gaining a little more fat than I'd like so I am decreasing the surplus to my min 2300 cal.

[RUnnersHigh77]

Wednesday Shoulders & Trapezius

Bradford Press (warm up) 2 sets 20 reps

Standing Arnold Press 4 sets 12,10,8,8 reps

Single Cable Lateral Raise (behind back) 4 sets 12 reps

Face Pulls (rope) 4 sets 12 reps

Barbell Front Raise 4 sets 10 reps

Dumbbell Shrugs 5 sets 12 reps

Abs

planks 2x 2:30 min:sec
side plank L/R 1:00
L-pull-ups 3x15

Workout was easy and quick so I decided to add an ab routine at the end. Planks are underrated because the abs are predominantly an endurance muscle. Sleep was optimal. Nutrition today was good. I'm still loading creatine 5g a day. I checked the scale and i am now 138 pounds so either I lost water weight or I am not eating enough. I am resuming my surplus at 2500 calories. Motivation is high I know it will carry me through the last 2 workout days. Come the weekend I plan on going camping so that should be fun! Rest weekend ftwlol.

[RUnnersHigh77]

Thursday Triceps & Biceps

Barbell Skull Crusher 4 sets 15,12,10,8 reps

Barbell Curls 4 sets 15,12,10,8 reps

Rope Extensions 4 sets 12 reps

Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

Triceps Dips (lockout) 4 sets 15 reps

Concentration Curls 4 sets 10 reps

Good workout today. Slept less than I wanted too. Focusing on preparing for the weekend. Getting up early to workout tomorrow. Nutrition was good.

[RUnnersHigh77]

Friday Legs & Calves

Leg Press 5 sets 20,12,10,8,6 reps

Hip Extensions (lifts) 4 sets 12 reps

Front Squats 4 sets 12,10,8,8 reps

Single Leg Romanian Dead Lift 4 sets 12 reps

Donkey Calf Raises 4 sets 15 reps

Good workout. Nutrition was satisfactory ok sleep. Looking forward to weekend.

[RUnnersHigh77]

Monday Legs & Calves

Squats 5 sets 20,12,10,8,6 reps

Romanian Dead Lifts 4 sets 12,10,8,8 reps

Walking Lunges 4 sets 10 steps (each way)

Legs Extensions 3 sets 12 reps

Standing Hamstring Curls 3 sets 12 reps

Seated Calf Raises 5 sets 15 reps

Easy workout except I dropped a barbell in the gym lol. Sleep was awesome from last night after a long weekend of working and camping. Nutrition was good keeping a high surplus and I am taking creatine after each workout.

[RUnnersHigh77]

Wednesday Shoulders & Trapezius

Bradford Press (warm up) 2 sets 20 reps

Standing Arnold Press 4 sets 12,10,8,8 reps

Single Cable Lateral Raise (behind back) 4 sets 12 reps

Face Pulls (rope) 4 sets 12 reps

Barbell Front Raise 4 sets 10 reps

Dumbbell Shrugs 5 sets 12 reps

Practiced Clean and Jerk

Good workout. OK Nutrition. Motivation weakening. I had a higher surplus today than normal but more is better than enough sometimes. Sleep was good. I programmed a rest day tomorrow.

[RUnnersHigh77]

Tuesday Chest & Back

Barbell Bench Press 5 sets 8,3,3,1, 6 reps

Incline Barbell Press 3 sets 12,10,8 reps

Dead Lift 3 sets 5,3,1 reps PR of 275 lbs

Incline Barbell Press 4 sets 15,12,10,8 reps

Pull Ups 4 sets 15 reps

Military Press 12,8,8 reps

Good workout. OK Nutrition. Motivation is increasing. Sleep was good.

[RUnnersHigh77]

Thursday Triceps & Biceps

Barbell Skull Crusher 4 sets 15,12,10,8 reps

Barbell Curls 4 sets 15,12,10,8 reps

Rope Extensions 4 sets 12 reps

Dumbbell Bi-Lateral Hammer Curls 4 sets 12 reps

Triceps Dips (lockout) 4 sets 15 reps

Concentration Curls 4 sets 10 reps

Easy workout. Good nutrition today Motivation is good. Sleep was optimal from last night and today is Halloween. I guess that's something.

[RUnnersHigh77]

Saturday Legs & Calves

Leg Press 5 sets 20,12,10,8,6 reps

Leg Extension 4 sets 12 reps

Lower Back Extension 4 sets 12 reps

Front Squats 4 sets 10,8,8,8 reps

Pistol Squats 4 sets 8 reps

Donkey Calf Raises 4 sets 15 reps

I modified the workout today to make it shorter. I also practiced handstand push-ups inspired by crossfit lol. Nutrition so far is good since its only midday. Sleep was optimal. Busy day today.

[RUnnersHigh77]

Tuesday Back and Chest

Pull Ups 4 sets 20 reps

Incline Barbell Press 4 sets 15,12,10,8 reps

Bent Over T-Bar Row 4 sets 12,10,8,8 reps

Flat Dumbbell Press 4 sets 12,10,8,8 reps

Dumbbell Pull Overs 4 sets 10 reps

Landmine Press 4 sets 10 reps

Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps

Chest Dips (weighted) 4 sets 12,10,8,8 reps

Good rest. OK Nutrition. Easy Workout.

[RUnnersHigh77]

Wednesday Legs

Lunges 30 (60 steps)

Leg Press 20, 15, 12, 10, 8, 6

Step Ups (weighted) 4 sets 10 reps

Dumbbell Romanian Deadlifts 4 sets 10 reps

Single Leg Extensions 3 sets 12 reps

Lying Leg Curls 3 sets 12 reps

Standing Calf Raises 5 sets 15,12,10,8,8 reps

Optimal Rest, Nutrition and Workout was good.

[RUnnersHigh77]

Thursday Shoulders and Traps

Lunges 30 (60 steps)

OHP 15,12,10,8,6 reps

Dumbbell Lateral Raise 4 sets 12,10,8,8 reps

Upright Rows (wide grip) 4 sets 12,10,8,8 reps

Bent Over Dumbbell Reverse Fly 4 sets 10 reps

Reverse Upright Row 4 sets 10 reps

Alternating Dumbbell Front Raise 4 sets 10 reps

Barbell Shrugs 5 sets 15,12,10,8,8 reps

Practiced Cleans

Overall good workout. My motivation was low but I am at the tail end of a series of exams. Nutrition was good today and I got decent sleep. Still taking creatine and tracking calories. I have been slowly gaining weight. I'll stick to this program till its over but Then I'll focus more on increasing strength and power.

[RUnnersHigh77]

Friday Back & Biceps

Dead Lift 5 sets 12,10,8,6,2 reps

Seated Cable Rows 4 sets 12,10,8,8 reps

Straight Arm Pull Downs 4 sets 10 reps

Under Hand Pull Downs 4 sets 10 reps

Barbell Curls 4 sets 12,10,8,6 reps

Alternating Dumbbell Hammer Curls 3 sets 10 reps

Preacher Bench Concentration Curls 3 sets 10 reps

[RUnnersHigh77]

Saturday Legs

Squats 5 sets 10,5,3,1 reps

Romanian Deadlifts 4 sets 12,10,8,8 reps

Walking Lunges 4 sets 10 steps each way

Hack Squats 4 sets 12,10,8,8 reps

Hip Raises 3x10 L/R

Leg Raises 3x10

Jump Rope 5x1:00 min

2 Mile run

Felt good today. Sleep was optimal. I am seeing results which is encouraging. Nutrition is good still clean.

[RUnnersHigh77]

Monday Chest & Back

Pull Ups 4 sets 20 reps

Incline Barbell Press 4 sets 15,12,10,8 reps

Bent Over T-Bar Row 4 sets 12,10,8,8 reps

Flat Dumbbell Press 4 sets 12,10,8,8 reps

Dumbbell Pull Overs 4 sets 10 reps

Landmine Press 4 sets 10 reps

Single Arm Dumbbell Row (Chainsaws) 4 sets 12,10,8,8 reps

Chest Dips (weighted) 4 sets 12,10,8,8 reps

Good workout. Nutrition OK. Sleep optimal.

[BuffMother]

Why aren't you listing your weights?

[RUnnersHigh77]

I go by feel in the gym but it makes sense to track the weight progression. I don't have a lot of time and these posts are more an after thought after i get back from the gym but I think remembering the weights can help me in the long run.

I'll start tracking weights soon.

[RUnnersHigh77]

Thursday Shoulders & Trapezius

Overhead Press 5 sets 15,12,10,8,6 reps (45, 65, 65, 75, 85) lbs

Dumbbell Lateral Raise 4 sets 12,10,8,8 reps (12.5 all sets) lbs

Upright Rows (wide grip) 4 sets 12,10,8,8 reps (30, 40, 50, 50) lbs

Bent Over Dumbbell Reverse Fly 4 sets 10 reps (15 all sets) lbs

Reverse Upright Row 4 sets 10 reps (40 all sets) lbs

Alternating Dumbbell Front Raise 4 sets 10 reps (15 all sets) lbs

Barbell Shrugs 5 sets 15,12,10,8,8 reps (100, 110, 135, 155, 155) lbs

Good workout nutrition and sleep today.

[BuffMother]

Thursday Shoulders & Trapezius

Overhead Press 5 sets 15,12,10,8,6 reps (45, 65, 65, 75, 85) lbs

Dumbbell Lateral Raise 4 sets 12,10,8,8 reps (12.5 all sets) lbs

Upright Rows (wide grip) 4 sets 12,10,8,8 reps (30, 40, 50, 50) lbs

Bent Over Dumbbell Reverse Fly 4 sets 10 reps (15 all sets) lbs

Reverse Upright Row 4 sets 10 reps (40 all sets) lbs

Alternating Dumbbell Front Raise 4 sets 10 reps (15 all sets) lbs

Barbell Shrugs 5 sets 15,12,10,8,8 reps (100, 110, 135, 155, 155) lbs

Good workout nutrition and sleep today.

I agree a good solid workout! Thanks for posting your weights, you certainly will see your numbers go up! Curious are you doing any running now too? Also, don't be afraid to lower your reps , I'd love to see you TRY the next heavier weight and fail at 4-5 reps vs. just keeping your weight at what you know you can do

[RUnnersHigh77]

Tuesday Back & Biceps

Dead Lift 5 sets 12,10,8,6,2 reps (135, 155, 175, 195, 205) lbs

Seated Cable Rows 4 sets 12,10,8,8 reps (42.5, 60, 65, 65) lbs

Under Hand Pull Downs 4 sets 10 reps (50 lbs all sets)

Barbell Curls 4 sets 12,10,8,6 reps (50, 50, 50, 60) lbs

Alternating Dumbbell Hammer Curls 2 sets 12 reps (30 lbs all sets)

Preacher Bench Concentration Curls 3 sets 10 reps (50 lbs all sets)

Workout was easy after a few days off from exams and studying. Good sleep and nutrition. Yeah, I'll be modifying my program next week because I won't have access to a gym during Thanksgiving break so I may run to keep active.

However, I do run to and from the gym which is about a quarter mile each way lol. I have a background of distance running and but I have had many injuries. I think resistance training is more sustainable than running long distances over a long period of time. I'm still fairly new at bodybuilding and I'd like to finish this program before I reconsider my fitness goals.

[RUnnersHigh77]

Wednesday Chest & Triceps

Dumbbell Fly to Close Press 4 sets 10 reps (30) lbs

Flat Barbell Press 4 sets 12,10,8,8 reps (95, 115, 135, 135) lbs

Underhand Cable Fly 4 sets 12 reps (20s on the cable machine flye i don't know what kind of machine)

Decline Dumbbell Press 4 sets 12,10,8,8 reps (25, 30 ,40, 40) lbs

EZ-bar Skull Crusher 4 sets 12,10,8,6 reps (50 all sets)

Tricep Extensions 3 sets 10 reps (70, 90,110)

Cross Bench Dips (weighted) 3 sets 10 reps (45 I'm using pounds for all sets if someone wants kilograms then 2.2 pounds is about 1 kg for reference)

Good solid workout. OK nutrition. Good sleep. Looking to focus more on my calorie intake and track macros more carefully in the next few days.

[RUnnersHigh77]

Thursday Arms

Superset: 4 sets 10 reps
EZ Bar Skullcrusher (60)
EZ Bar Close Press (60)

Barbell Curls (5 wide/ mid/ close) 4 sets 15 reps (40)

Superset: 4 sets 10 reps
Pronated Tricep Extension (90, 90, 80, 80)
Supinated Tricep Extension (80, 80, 80, 80)
Tricep Rope Extension (70, 70, 70, 70)

db Hammer Curls 4 sets 10 reps (25)

Concentration Curls 3 sets 12 reps (20)

Tricep Dips 4 sets 10 reps (bodyweight)

Good workout, Nutrition, and sleep. Hey I hit 50 posts!

[RUnnersHigh77]

Friday Legs and Calves

Leg Press 5 sets 20,12,10,8,6 reps (4, 4, 4, 6, 8) 45 lb plates

Step Ups (weighted) 4 sets 10 reps (40)

Dumbbell Romanian Deadlifts 4 sets 10 reps (45)

Leg Extensions 3 sets 12 reps (90, 90, 120)

Lying Leg Curls 3 sets 12 reps (60)

Standing Dumbell Calf Raises 5 sets 15,12,10,8,8 reps (50, 60, 70, 70, 70, 70)

Cleans up to 115 lbs for 3 reps

Good Workout, Sleep and Nutrition today.

[RUnnersHigh77]

Monday Whatever

Olympic Lifts

Clean up to 115 lbs for 3 reps

Snatch up to 85 lbs for 3 reps

Push ups 50 reps

Pull-ups 30 reps

Ring Dips 15 reps

Wall Ball 25 reps (16 lbs)

2 mile run 7 min. pace

Good workout, sleep and nutrition. Didn't feel like doing a split today and I decided to run some mileage and do miscellaneous lifting. I plan to run 4 miles tomorrow and see how I feel. 2 miles felt easy hopefully I can do 4 miles without walking. Muscle memory is what is got me through it. I just need to build up some muscle memory in my upper body now.