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  1. #1
    Registered User BHFK's Avatar
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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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  2. #2
    Registered User BHFK's Avatar
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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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  3. #3
    Registered User BHFK's Avatar
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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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  4. #4
    Registered User BHFK's Avatar
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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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  5. #5
    Registered User BHFK's Avatar
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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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  6. #6
    Registered User BHFK's Avatar
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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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  7. #7
    Registered User BHFK's Avatar
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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. #8
    Registered User BHFK's Avatar
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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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  9. #9
    Registered User BHFK's Avatar
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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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  10. #10
    Registered User BHFK's Avatar
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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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  11. #11
    Registered User BHFK's Avatar
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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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  12. #12
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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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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  13. #13
    Registered User BHFK's Avatar
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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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  14. #14
    Registered User BHFK's Avatar
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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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  15. #15
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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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  16. #16
    Registered User BHFK's Avatar
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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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  17. #17
    Registered User BHFK's Avatar
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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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  18. #18
    Registered User BHFK's Avatar
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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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  19. #19
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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    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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  20. #20
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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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 04:34 PM.
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  21. #21
    Registered User BHFK's Avatar
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    11/12: Pull

    Deadlift:
    345x5
    275x12 beltless
    275x12 w/belt
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  22. #22
    Registered User BHFK's Avatar
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    11/13: push

    Bench:
    155x5
    155x4x4
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  23. #23
    Registered User BHFK's Avatar
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    11/14: legs

    Squat:
    210x5
    215x4
    215x4
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  24. #24
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    11/15: Pull

    Row: 180x5 185x4x4

    11/16: Push

    Bench: 155x5x3 155x4x2
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  25. #25
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    11/17: legs

    Squat: 220x4x3
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  26. #26
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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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  27. #27
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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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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  28. #28
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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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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  29. #29
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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    11/21: legs

    Squat: 225x4x3
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  30. #30
    Registered User BHFK's Avatar
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    BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500) BHFK is a jewel in the rough. (+500)
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    11/22: pull

    row: 185x5x5
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