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Road to 1/2/3/4 Plates
Wanted to start a workout log to track my progress overtime.
Goal: Hit 1/2/3/4 Plates then start cutting next summer. Bulk until April 2019.
Current stats: 110/160/205/330 16/5'7/137 lbs 14-15% bf
Program: Nsuns 5/3/1 with a bunch of "bodybuilding" accesories
Goal Date: April 2019
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Been on nsuns for 5 days now. Logs:
8/22
Squat:
145x5
165x3
185x5
175x3
165x3
155x3
145x5
135x5
125x22
Deadlift
160x5
190x5
220x3
220x5
220x7
220x4
220x6
220x8
Accesories
calf raises
leg raises
lat pulldowns
weighted crunches
reverse flies
shrugs
machine rows
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8/23
OHP
80x5
90x3
100x3
95x3
90x3
85x3
80x5
75x5
70x10
Incline bench
65x6
80x5
95x3
95x5
95x7
95x4
95x6
95x8
Accesories
incline flies
tri ext with straight bar
preacher curls
bicep curls
lateral raises
face pulls
dumbell overhead tri ext
french curls
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8/24
Deadlift
235x5
270x3
300x7
285x3
270x3
250x3
235x3
220x3
205x15
Front squat
70x5
90x5
105x3
105x7
105x4
105x6
105x8
Accesories
reverse grip lat pulldown
machine row
crunches
leg raises
leg press
leg curl
calf raises
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8/26
Bench
woke up with a cold but still decided to work out
120x5
135x3
150x2 (failed 3rd rep)
145x3
135x5
130x3
120x5
110x3
105x16
cg bench
65x6
80x5
95x3
95x5
95x7
95x4
95x6
95x8
Accesories
tri ext with straight bar
barbell rows
preacher curls
bicep curls
lateral raises
landmine press
rope pushdown
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8/27
Squat
155x3
155x3
155x3
155x3
155x3
155x3
155x3
155x3
Deadlift
185x3
185x3
185x3
185x3
185x3
185x3
Accesories
lat pulldown
shrugs
facepulls
leg curls
leg press
calf raises
crunches
leg raises
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Goals for next week
Squat: 195x3-4
Deadlift: 315x3-4
Ohp: 105x3
Bench: 150x3 (or 155x2 if I feel it)
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8/28
Bench
105x8
125x6
140x4
140x4
140x4 (felt heavy which is strange because I got 140x5x2 + 140x4x3 on ppl 2 weeks ago. Maybe because I had 5/3/1 bench two days ago)
130x5
125x6
115x7
105x15
ohp
55x6
65x5
75x3
75x5
75x7
75x4
75x6
75x8
Accesories
Landmine press
lateral raises
db overhead extensions
tricep extensions with straight bar
preacher curls
reverse curls
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8/29
Squat
155x5
175x3
195x3
185x2
175x3
165x3
155x5
145x5
135x12
Deadlift
165x5
200x5
230x3
230x5
230x7
230x4
230x6
230x8
Accesories
Machine row
lat pulldown
face pulls
calf raises
leg curls
crunches
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8/30
Ohp
85x5
95x3
105x2
100x3
95x3
90x3
85x5
75x5
70x11
Incline Bench
65x6
85x5
100x3
100x5
100x7
100x4
100x6
100x8
Accesories
incline flies
tri ext with straight bar
preacher curls
cable curls
lateral raises
rear delts
rope pushdown
french curls
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8/31
deadlift
250x5
280x3
315x3
295x3
280x3
265x3
250x3
230x3
215x16
Front Squat
70x5
90x5
115x3
115x5
115x7
115x4
115x6
115x8
Accesories
Reverse grip lat pulldown
Machine row
Calf raises
Leg curl
Shrugs
Face pulls
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Based on my progress the past few days, I realised nsuns isn't the program for me right now. I would be better off on 5x5's for now until I actually need a more advanced program.
Starting tomorrow I'm going back on the reddit ppl. I still have the same goals
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Couldn’t go to the gym last night, so I did two workouts today.
8/4+8/5
Squat:
185x4
185x4
185x4 (coulda pushed 5 but decided to wait till next Leg day)
Row:
150x5
150x5
150x5
150x5
150x5
Accesories:
Leg press
Leg curls
Bicep curls
Lat pulldown
Seated row
Calf raises
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Gonna edit the format later on but posting so I don't forget.
8/6: Push
Bench: 135x5x5 (I guess you would call it a reset)
8/7: Legs
Squat: 185x5x3
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8/8+8/9
Ohp
85x5
95x3
105x2 (push press 3rd rep)
100x3
95x3
90x3
85x5
80x5
75x10
Deadlift
315x4
275x8
275x8
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8/10:
Bench:
140x5
140x5
140x4
140x4
140x4
On Thursday I’m going to do 140x5 for the first set and if it feels easy then I’m going to do 145x4 for the last 4
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8/11 + 8/12 + 8/13
Squat:
190x4
190x4
190x3
Row:
155x5
155x5
155x5
155x5
155x5
Bench:
140x5
145x4
140x5
140x4
140x4 (+3 assisted)
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8/11 + 8/12 + 8/13
Squat:
190x4
190x4
190x3
Row:
155x5
155x5
155x5
155x5
155x5
Bench:
140x5
145x4
140x5
140x4
140x4 (+3 assisted)
Registered User
Something happened in my personal life and I couldn’t go to the gym for a little bit but I’ve been back and regaining strength.
Current weight: 145
Lifts:
Squat: 205x5 for 1 set
Deadlift: 340x5
Bench: 150x5
Ohp: 115x3
Row: 175x5
Tomorrow will be a push workout where I’m going for 155x4 for bench
If everything goes well, I should hit a 2/3/4 plate 1rm before I turn 17 (June)
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11/9:
Bench: 155x4x3 155x3x2
Cg Bench: 120x9x2 120x8
11/10:
Squat: 205x5 210x4x2
11/11:
Ohp: worked up to 120x2 (10 lbs away from a 1 plate 1rm!)
Incline: 125x8x2 125x5
Last edited by BHFK; 11-11-2018 at 03:34 PM .
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11/12: Pull
Deadlift:
345x5
275x12 beltless
275x12 w/belt
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11/13: push
Bench:
155x5
155x4x4
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11/14: legs
Squat:
210x5
215x4
215x4
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11/15: Pull
Row: 180x5 185x4x4
11/16: Push
Bench: 155x5x3 155x4x2
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11/17: legs
Squat: 220x4x3
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Got home late last night, and my body is used to waking up from 6 am for school so I only got 5ish hours of sleep
11/18:
Ohp: worked up to 120x2, and third rep got 1/3 the way up, then I push pressed it up. Last Week the second rep was a grinder so I’ll take this
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i never get sleep sunday nights. don’t know why
11/19: pull
deadlift: 350x5 275x12x2
also i did 165x8 in reverse grip lat pulldown which is amazing for me. when i start cutting i will be adding weighted pull-ups again
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11/20: push
bench: 160x4x5
ohp: nsuns rep scheme
88x3/5/7/4/6/8
incline dumbbell:
55x10 60x7x2
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11/21: legs
Squat: 225x4x3
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