HairInMyCocoa's Workout Log

[HairInMyCocoa]

12/3/2019
Hello, I am a 19 year old male, and have been lifting weights for seven months. I weigh almost 140, am 5'7 tall, and have gained a lot of strength. I am currently suffering from an elbow tendinitis and chiropractor said not to perform bench press or anything with elbow extension. My goal is to look like a ripped hot guy, such as Thor.

I tested my maxes a few months ago.
Bench press 1RM is 195 pounds
Squat 2RM is 240 pounds
Deadlift 5RM is 205 pounds
Trapbar Deadlift 4RM is 272 pounds

I have ran a 7 day bodybuilding plan my amateur bodybuilder friend uses, I have ran a 3 day 5x5 plan I made, I have ran nSuns, and a generic bodybuilding split. I prefer the generic bodybuilding split.

Current split:
Monday - Chest
8 sets dumbbell pullover 8 - 12 reps
8 sets standing high to low cable crossover 8 - 12 reps
8 sets flat bench cable flies 8 - 12 reps
8 sets incline bench cable flies 8 - 12 reps
Each set of chest is superset with situps or ab crunch machine.

Tuesday - Lats
10 sets cable rows with medium neutral grip 8 - 12 reps
10 sets wide neutral grip cable pullovers 8 - 12 reps
10 sets rope extension cable shrugs 8 - 12 reps

Wednesday - Shoulders
5 sets cable front raise 8 - 12 reps
5 sets cable side raise 8 - 12 reps
5 sets rear delt fly machine 8 - 12 reps
5 sets dumbbell front raise 8 - 12 reps
5 sets dumbbell side raise 8 - 12 reps
5 sets lying dumbbell raise on bench 8 - 12 reps

Thursday - Whatever
30 min treadmill jog
a lot of stretching

Friday - Legs
5 sets Zercher squat 8 - 12 reps
5 sets Zercher lunge 8 - 12 reps
5 sets One legged leg press 8 -12 reps
5 sets Leg curl 8 - 12 reps
5 sets Quad Extension 8 - 12 reps
5 sets Seated Calf Raise 8 - 12 reps

maybe an abs day?

I look forward to hitting back today!

[HairInMyCocoa]

I performed the Tuesday back workout. I will start tracking calories and macros tomorrow to keep me accountable in my bulk. I did all 30 sets, I warm up with a 5 minute jog and some stretching. Then cooled down in the sauna afterwards for 15 minutes. Here are exact sets, and weight used, and reps too.

Cable Row (used free handles)
set 1 100 pounds 7 reps
set 2 100 pounds 13 reps
set 3 100 pounds 10 reps
set 4 100 pounds 11 reps
switched to medium neutral grip bar for set 5 and the rest of the sets
set 5 100 pounds 9 reps
set 6 115 pounds 9 reps
set 7 115 pounds 10 reps
set 8 115 pounds 11 reps
set 9 115 pounds 7 and a half reps
set 10 115 pounds 3 reps then dropsetted to 100 pounds 2 reps then dropsetted to 85 pounds 3 reps

Cable Pullover
set 1 25 pounds 10 reps
set 2 40 pounds 5 reps
set 3 30 pounds 11 reps
set 4 35 pounds 20 reps
set 5 40 pounds 9 reps
set 6 40 pounds 13 reps
set 7 45 pounds 4 reps
set 8 40 pounds 11 reps
set 9 40 pounds 8 reps
set 10 40 pounds 2 reps then dropsetted to 25 pounds 8 reps

Cable Shrugs with Rope Extension and hands behind
set 1 150 pounds 13 reps
set 2 160 pounds 8 reps
set 3 160 pounds 9 reps
set 4 160 pounds 6 reps
set 5 140 pounds 15 reps
switched to hands in front shrugs for set 6 and the rest of the sets, still using rope extension
set 6 150 pounds 15 reps
set 7 180 pounds 10 reps
set 8 180 pounds 10 reps
set 9 180 pounds 7 reps
set 10 180 pounds 3 reps

I feel great after today's back workout! I will try to improve performance on the set 10 of each exercise next week as I got tired and stopped giving my full effort on set 10 of all of the exercises.

[HairInMyCocoa]

I did shoulders but felt terrible after, but feel fine now. I warmed up with a 5 min jog and 20 min stretching and isometrically trained the external and internal rotator cuffs with a resistance band.
I did 30 total sets for shoulders, 10 sets for each deltoid head. I used the sauna afterwards.

I have eaten 1,520 cal
63 grams protein
177 grams carbs
52 grams fat

I also ate olives and didn't know how many cal so they don't count. I have 1,500 calories to go and will post when I eat them.

Cable Front Raise Right Delt
1 rep 10 lbs My Shoulder only did one rep
20 reps 10 lbs
14 reps 15 lbs
10 reps 20 lbs
11 reps 20 lbs

Cable Front Raise Left Delt
5 reps 10 lbs
20 reps 10 lbs
14 reps 15 lbs
10 reps 20 lbs
11 reps 20 lbs

Cable Side Raise Right Delt
3 reps 10 lbs My Shoulder felt weird first set
14 reps 10 lbs
5 reps 15 lbs
9 reps 15 lbs
6 reps 15 lbs

Cable Side Raise Left Delt
10 reps 10 lbs
14 reps 10 lbs
5 reps 15 lbs
7 reps 15 lbs
7 reps 15 lbs

Rear Delt Machine Both Arms
20 reps 40 lbs
20 reps 50 lbs
16 reps 60 lbs
13 reps 70 lbs
10 reps 80 lbs

Seated Alternating Front Dumbbell Raise
Did 1st set standing 15 reps each arm 20 lbs
3 reps each arm 25 lbs
15 reps each arm 15 lbs
7 reps each arm 20 lbs
8 reps each arm 20 lbs

Seated Dumbbell Side Raise both arms at same time
Did 1st set standing 8 reps 20 lbs
10 reps 15 lbs
13 reps 15 lbs
9 reps 15 lbs
8 reps 15 lbs

Flat Bench Lying Rear Delt Raise Cable
Right arm 12 reps 10 lbs
Left arm 8 reps 10 lbs
Right arm 8 reps 10 lbs
Left arm 8 reps 10 lbs

Lying Rear Delt Raise Dumbbell both arms
55° bench 5 reps 10 lbs then dropsetted to 5 reps 5 lbs
I had trouble feeling it in my rear delts with the lying dumbbell raise. I did another set at 30° 10 reps 5 lbs then switched back to the Lying Rear Delt Raise with Cables and did 5 reps 10 lbs each arm.

[HairInMyCocoa]

I finished eating 3,000 calories and drank nearly a gallon of water today. I thank Jesus for today. I will do a recovery focused day tomorrow.

Total Macros
281 grams carbohydrates
115 grams protein
106 grams fat

Good night.