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  1. #1
    Registered User stef1m's Avatar
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    Road to Hercules Phisique - stef1m

    Short Info

    First of all i am 16 year old teen and already have 2 months of lifting experience. Curent goal is to lose extra fat and gain strength/size. I won't really count my calories, i will just try to eat as much vegetables and protein as possible. I hate cardio, so i won't really do it. I will just focus on lifting, clean dieting and progressing.

    Journal

    I hope i will enjoy in journal and i will try to simplify things as much as possible. Enjoy!

    Workout Programs i've done

    StrongLifts 5x5 (Current)

    Current Goals:

    Squat: 125kg (276 lbs) x 5 reps
    Deadlift: 165kg (364 lbs) x 5 reps
    Bench: 90kg (198 lbs) x 5 reps
    OH Press: 55kg (121 lbs) x 5 reps
    Last edited by stef1m; 10-13-2019 at 02:37 PM.
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  2. #2
    Registered User stef1m's Avatar
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    Workout A - 23. September 2019.

    Back Squat 5x5 - 70kg (154lbs)
    Bench Press 5x6 - 60kg (132lbs)
    Barbell Row 5x8 - 50kg (110lbs)
    Chinups 3x8,6,6 - Bodyweight
    Last edited by stef1m; 10-13-2019 at 02:35 PM.
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  3. #3
    Registered User stef1m's Avatar
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    Workout B - 25. September 2019.

    Back Squat 5x5 - 72.5kg (160lbs)
    Overhead Press 5x5 - 40kg (88lbs)
    Deadlift 3x5 - 100kg (220lbs)
    Chinups 3x9,6,6 - Bodyweight
    Last edited by stef1m; 10-13-2019 at 02:35 PM.
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  4. #4
    Registered User stef1m's Avatar
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    Workout A - 27. September 2019.

    Back Squat 5x5 - 75kg (165lbs)
    Bench Press 5x6 - 62.5kg (138lbs)
    Barbell Row 5x10 - 52.5kg (116lbs)
    Chinups 3x10,7,6 - Bodyweight
    Last edited by stef1m; 10-13-2019 at 02:35 PM.
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  5. #5
    Toronto Millz12323's Avatar
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    Good for you m8. Is this a modified sort of stronglifts? I wish I was smart as you when I was 16. Get strong AF. Will be following along your journey
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  6. #6
    Registered User stef1m's Avatar
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    Workout B - 30. September 2019.

    Back Squat 5x5 - 77.5kg (171lbs)
    Overhead Press 5x5 - 42.5kg (94lbs)
    Deadlift 1x5 - 110kg (243lbs)
    Chinups 3x7,5,5- Bodyweight + 11lbs
    Last edited by stef1m; 10-13-2019 at 02:33 PM.
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  7. #7
    Registered User stef1m's Avatar
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    Originally Posted by Millz12323 View Post
    Good for you m8. Is this a modified sort of stronglifts? I wish I was smart as you when I was 16. Get strong AF. Will be following along your journey
    Well, actually i just added some chinups/pullups and in future, for sure i will add dips at the end, and sometimes when i feel more energy i add 2 more sets of Deadlifts. I hope you will enjoy jorunal as much as me. Btw. I will post some videos as soon as possible.
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  8. #8
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    I ran stronglifts for a while and I also added extra Deadlift sets. Getting the extra practice of doing more sets is worth a lot.

    I wish I had added Pulls/chins from the beginning like you though. Looking forward to some lifting videos... Which I also think are pretty valuable tool to critique yourself.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  9. #9
    Registered User stef1m's Avatar
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    Workout A - 2. October 2019.

    Back Squat 5x5 - 80kg (176lbs)
    Bench Press 5x6 - 65kg (143lbs)
    Barbell Row 5x10 - 57.5kg (127lbs)
    Chinups 3x5,6,5 - Bodyweight + 11lbs
    Last edited by stef1m; 10-13-2019 at 02:32 PM.
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  10. #10
    Registered User stef1m's Avatar
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    Workout B - 4. October 2019.

    Back Squat 5x5 - 80kg (176lbs)
    Overhead Press 5x5 - 45kg (99lbs)
    Deadlift 1x5 - 115kg (254lbs)
    Chinups 3x7,6,6- Bodyweight + 11lbs
    Last edited by stef1m; 10-13-2019 at 02:31 PM.
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  11. #11
    Banned HannoCometh's Avatar
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    Just interested, how tall are you bud?
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  12. #12
    Registered User lolnatty's Avatar
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    in! good luck
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  13. #13
    Registered User stef1m's Avatar
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    Originally Posted by HannoCometh View Post
    Just interested, how tall are you bud?
    177cm, i think its around 5' 10''

    Originally Posted by lolnatty View Post
    in! good luck
    Welcome and thank you! y2 btw 😀
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  14. #14
    Registered User stef1m's Avatar
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    Workout A - 7. October 2019.

    Back Squat 5x5 - 82.5kg (182lbs)
    Bench Press 5x5 - 65kg (143lbs)
    Barbell Row 5x10 - 60kg (132lbs)
    Chinups 3x6,6,6 - Bodyweight + 11lbs
    Last edited by stef1m; 10-13-2019 at 02:30 PM.
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  15. #15
    Registered User stef1m's Avatar
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    Workout B - 9. October 2019.

    Back Squat 5x5 - 85kg (187lbs)
    Overhead Press 5x5 - 45kg (99lbs)
    Deadlift 1x5 - 120kg (264lbs)
    Chinups 3x8,6,6 - Bodyweight + 11lbs
    Last edited by stef1m; 10-14-2019 at 07:09 AM.
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  16. #16
    Registered User stef1m's Avatar
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    Workout A - 11. October 2019.

    Back Squat 5x5 - 87.5kg (193lbs)
    Bench Press 5x5 - 67.5kg (149lbs)
    Barbell Row 5x8 - 62.5kg (138lbs)
    Chinups 3x8,6,6 - Bodyweight + 11lbs
    Last edited by stef1m; 10-16-2019 at 06:56 AM.
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  17. #17
    Registered User stef1m's Avatar
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    New update:

    I will do every morning a Deep-Squat Position hold, as long as i can. I hope it will improve my squat mobility by 15-25%.
    Last edited by stef1m; 10-13-2019 at 02:36 PM.
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  18. #18
    Registered User stef1m's Avatar
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    Workout B - 14. October 2019.

    Back Squat 5x5 - 90kg (198lbs)
    OH Dumbbell Press 5xMAX- 17.5kg (39lbs)
    Deadlift 2x5 - 125kg (276lbs)
    Chinups 3x9,7,7 - Bodyweight + 11lbs

    Comments:
    There was a guy who tried to argue with me. I told him that i need to do 5 sets of OHP and he started talking:, ,You kid already did 5 sets of Squats, it's not your gym, get out of squat rack''. I really didn't want to fight or argue with someone, so i let him a squat rack... Plus i almost missed my last squat set...
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  19. #19
    Registered User stef1m's Avatar
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    Workout A - 16. October 2019.

    Back Squat 5x5 - 90kg (198lbs)
    Bench Press 5x5 - 70kg (154lbs)
    Barbell Row 5x8 - 65kg (143lbs)
    Chinups 3x6,5,5 - Bodyweight + 22lbs
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  20. #20
    Toronto Millz12323's Avatar
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    Good progress m8. Keep at it! Get some videos of your lifts soon!
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  21. #21
    Registered User stef1m's Avatar
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    Originally Posted by Millz12323 View Post
    Good progress m8. Keep at it! Get some videos of your lifts soon!
    Thanks i will record my squats and deadlifts. Btw. I am going to sightseeing tour with my school for 3 days, so i will miss my workout B. I will do it as soon as i come.
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  22. #22
    Registered User stef1m's Avatar
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    Workout B - 21. October 2019.

    Back Squat 5x5 - 92.5kg (204lbs)
    Overhead Press 5x5 - 47.5kg (105lbs)
    Deadlift 1x5 - 130kg (287lbs)
    Chinups 3x7,6,6 - Bodyweight + 20lbs
    Last edited by stef1m; 10-26-2019 at 03:35 PM.
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  23. #23
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    Workout A - 23. October 2019.

    Back Squat 5x5 - 95kg (209lbs)
    Bench Press 5x5 - 72.5kg (160lbs)
    Barbell Row 5x8 - 67.5kg (149lbs)
    Chinups 3x7,6,6 - Bodyweight + 22lbs
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  24. #24
    Registered User stef1m's Avatar
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    Workout B - 26. October 2019.

    Back Squat 3x3 - 100kg (220lbs)
    DB Shoulder Press 5x6-8 - 20kg (44lbs)
    Deadlift 1x5 - 130kg (287lbs)
    Chinups 3x7,6,6 - Bodyweight + 20lbs

    Comments: I wanted to try how many times I could squat 220lbs, actually i could for sure do 1-2 more reps, but i really focused on form. I did dumbbell shoulder press, because i wanted to practice control with dumbbells. Btw. I will squat whole next week 95kg for 5 reps x 5 sets, because I want to practice form and i will make form-check video.
    Last edited by stef1m; 10-27-2019 at 03:01 PM.
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