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  1. #1
    livin' life Stunted's Avatar
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    Stunted's Workout Log

    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
    Last edited by Stunted; 04-15-2011 at 10:14 PM.
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  2. #2
    livin' life Stunted's Avatar
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    Smile

    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!
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  3. #3
    livin' life Stunted's Avatar
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    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
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  4. #4
    livin' life Stunted's Avatar
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    Talking

    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.
    Last edited by Stunted; 07-31-2011 at 12:08 AM.
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  5. #5
    livin' life Stunted's Avatar
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    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
    http://forum.bodybuilding.com/showthread.php?t=133625481
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  6. #6
    livin' life Stunted's Avatar
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    DB press
    60x8
    65x8
    70x8
    70x8
    Incline BB press
    125x8 x3
    135x8
    Flys/Dips superset
    flys- 30x8 x2 25x8x2
    dipsX8 4 sets, assisted
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  7. #7
    livin' life Stunted's Avatar
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    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
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  8. #8
    livin' life Stunted's Avatar
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    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
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  9. #9
    livin' life Stunted's Avatar
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    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 ^
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  10. #10
    livin' life Stunted's Avatar
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    db press
    60x8
    70x8x3
    incline
    135x8x3
    140x8
    flies/dips superset
    flies
    35x8x2
    30x8x2
    dips
    8 reps/4 sets no added weight
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  11. #11
    livin' life Stunted's Avatar
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    weighted pullups
    nothinX8
    10x8
    5x8
    nothinX8
    deadlifts
    185x8
    205x8
    205x8
    185x8
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  12. #12
    livin' life Stunted's Avatar
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    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
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  13. #13
    livin' life Stunted's Avatar
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    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.
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  14. #14
    livin' life Stunted's Avatar
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    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
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  15. #15
    livin' life Stunted's Avatar
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    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.
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  16. #16
    livin' life Stunted's Avatar
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    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)
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  17. #17
    Jawbrah cheesecake0's Avatar
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    cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000) cheesecake0 is just really nice. (+1000)
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    keep it up man, why the high rep deadlifts tho?
    *trying to lean bulk crew*
    *jaw too strong it looks deformed crew*
    *eat out on ONS and no f**ks were given crew*
    *short torso crew*
    *wears crew neck because of no upper chest crew*
    *6" girth crew*
    *short bicep tie in crew*
    *short sleeved t shirt to look like i lift crew*
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  18. #18
    livin' life Stunted's Avatar
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    Originally Posted by cheesecake0 View Post
    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
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  19. #19
    Registered User Nick112111's Avatar
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    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.
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  20. #20
    livin' life Stunted's Avatar
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    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
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  21. #21
    livin' life Stunted's Avatar
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    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
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  22. #22
    livin' life Stunted's Avatar
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    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)
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  23. #23
    livin' life Stunted's Avatar
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    deadlift
    225x12
    230x12
    235x10
    240x10
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  24. #24
    livin' life Stunted's Avatar
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    185x5 bench, PR
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  25. #25
    livin' life Stunted's Avatar
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    135x12
    135x13
    135x10
    135x7 bench

    dont feel like posting entire workout
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  26. #26
    livin' life Stunted's Avatar
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    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
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  27. #27
    livin' life Stunted's Avatar
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    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
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  28. #28
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    squat PR 225x10
    deadlift PR 275x5
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  29. #29
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    225x1O squats 3 sets. PR
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  30. #30
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    295x3 deadlifts. PR
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