Fuck a little line we can go ahead and kill a K

Discussion in 'Training Logs' started by y1997, Oct 21, 2006.

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  1. y1997

    y1997 Made in the U.S.S.R.

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    So I fianlly decided to make a log in order to help me track my progress and holpefully yeild some advice.

    Im going to start off by just talking about my background in terms of training. I played football my freshman year of High and I lifted all the way through summer before season started (before highschool). During the last game of the season, I severely pinched two nurves in my lower back and almost had a sliped disk. That took me out of football and any majour leg workouts. At the end of season I was about 220. My bench was 185, squat was 315, and my deadlift was about 275 before I got injured. After football, I hoped on a diet (just eating less I guess) and I started working out as soon as my back felt a little better (still no legs, although some extensions and leg curls). During the summer of 2004 I stoped lifting comepltely. My sophomore year I started lifting again (only upper body b/c I didnt feel safe) and started swimming. My weight at this point reached around 200 pounds.

    After swimming season I stoped doing everything completely untill June (the high school season is from Nov to Feb) and at that poing I was about 205 pounds. During the summer of 2005, I started swimming for a summer league and my weight droped to about 190 by the end of August. I sarted working again in the begining of my Junior year...at this point I have'nt deadlifted or squated in almost two years. In november of 2005 I started my second swimming season. By the end of season (Feb 2006) I was was 185 pounds at about 15-16% body fat. As soon as season ended, I got serious about working out. Even though I was a skiny-fat bitch, I decided to go through with a cut. Sat on a 2000 calorie diet and lifted really hard untill the end of May (started doing squats and deadlifts again too). At my lowest I was 169 pounds with a body fat of around 10%. This past summer I started a clean bulk and continuted to lift hard.

    Now I am 17 years old, almost 175 pounds, with a body fat percentage of about 11-12%.

    My bench is about 285 now, and I have not maxed out on either squats or deadlifts but my 5RM for each is about 235.

    My Routine:

    M: Arms/Abs
    T: Shoulders
    W: Legs/Lower back
    Th: Chest
    F: Back/Abs
    Sat: Rest
    Sun: Rest
     
    Last edited: Apr 21, 2007
  2. y1997

    y1997 Made in the U.S.S.R.

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    Frgot to post my workout yesterday so Im going do it today.

    I had some time on my hands so I just went to the gym and dicked around a bit.

    Extensive stretching of chest and shoulders

    DB Flys

    35 x 10 x 1
    35 x 8 x 1
    40 x 8 x 1
    45 x 6 x 1

    Row Machine

    135 x 12 x 1
    150 x 10 x 1
    150 x 8 x 1
    165 x 8 x 1

    Ab Abductor Machine

    80 x 20 x 1
    90 x 15 x 1
    100 x 15 x 1
    110 x 15 x 1

    Weighted Crunch Machine

    40 lbs (cant add more on :wtc:) x 15 x 4
     
  3. y1997

    y1997 Made in the U.S.S.R.

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    10/23/06 AM Workout

    Arms

    Close Grip Chin ups w/ negatives

    BW x 10 x 2
    BW x 8 x 1
    BW x 6 x 1

    Dips

    BW x 15 x 1
    BW + 15 x 10 x 1
    BW + 20 x 8 x 1
    BW + 20 x 5 x 1

    Incline Alt Hammer Curls

    35 x 12 x 1
    40 x 12 x 1
    45 x 12 x 1
    45 x 8 x 1

    EZ Bar Skull Crushers

    75 x 10 x 1
    85 x 8 x 1
    95 x 6 x 2

    Precher Curls/Standing - Strict

    75 x 10 x 1
    75 x 8 x 1
    95 x 4 x 1

    Close Grip Bech

    135 x 10 x 2
    155 x 8 x 1
    175 x 6 x 1

    Ran out of time in Wights...
     
    Last edited: Oct 24, 2006
  4. y1997

    y1997 Made in the U.S.S.R.

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    PM Workout

    Screw Around/Technique Work


    Hang Snatches**

    65x5x5

    Hammer Strength Pushdown/Dip

    4 plates x 12 x 1
    6 plates x 10 x 1
    8 plates x 6 x 1
    8 plates + 2 25s x 3 x 1

    Reverse Grip EZ bar Curls

    55 x 8 x 2
    65 x 8 x 2

    Shrugs on HS Squat Machine

    4 plates x 16 x 1
    6 plates x 16 x 2
    6 plates + 50 lbs x 16 x 1
    8 plates x 16 x 1
     
    Last edited: Oct 24, 2006
  5. y1997

    y1997 Made in the U.S.S.R.

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    Ate an amazing amount of food today

    Meal 1:
    Natural Peanutbutter spread on low carb bread, Low fat cheese spread on low carb bread, CEE mixed in Cranberry Juice

    Meal 2:
    Preworkout Shake

    Meal 3:
    Postworkout Shake

    Meal 4:
    Banana and a bottle of Propell

    Meal 5:
    5 Ground Turkey Patties and a peice of low carb bread

    Meal 6:
    2 Ground Turkey Patties and Yogurt, a bit of Halva (Russian desert, dont ask)

    Meal 7:
    Preworkout Shake

    Meal 8: Cottage Cheese before bed
     
    Last edited: Oct 28, 2006
  6. y1997

    y1997 Made in the U.S.S.R.

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    I find it amazing that there are more views and replys in a log about not jerking off. :rofl: :wtc:
     
  7. y1997

    y1997 Made in the U.S.S.R.

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    Hang Snatches, not cleans...my bad.
     
  8. y1997

    y1997 Made in the U.S.S.R.

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    10/24/06

    AM workout

    Cardio: 4 minute jog (fast paced)

    Shoulders

    Lateral Raises

    25 x 10 x 2
    30 x 8 x 1
    30 x 6 x 1

    Bent Over Reverse Flys

    25 x 10 x 2
    30 x 8 x 1
    30 x 6 x 1

    Arnold Press

    45 x 10 x 2
    50 x 8 x 1
    55 x 6 x 1

    Bradford Press

    45 x 12 x 1
    65 x 10 x 2
    65 x 8 x 1

    Ran out of time again
     
  9. y1997

    y1997 Made in the U.S.S.R.

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    10/25/06

    AM Workout

    Hamstrings & Lower Back

    Deadlifts

    135 x 10 x 1
    185 x 8 x 1
    225 x 5 x 2
    235 x 4 x 1

    Good Mornings

    65 x 10 x 2
    75 x 10 x 1
    95 x 8 x 1

    Stiff Leg Deadlift on HS squat Machine

    135 x 10 x 1
    155 x 10 x 1
    185 x 8 x 1
    225 x 6 x 1
     
  10. y1997

    y1997 Made in the U.S.S.R.

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    PM Workout

    Quads, Glutes & Calves

    Squats A2G

    135 x 10 x 1
    155 x 8 x 1
    175 x 6 x 1
    205 x 6 x 1
    225 x 5 x 1

    Front Squats

    95 x 10 x 1
    115 x 8 x 1
    135 x 6 x 1

    Overhead Squats

    65 x 10 x 1
    95 x 6 x 1
    105 x 5 x 2

    Extensions

    165 x 12 x 1
    180 x 12 x 1
    195 x 12 x 1
    210 x 10 x 1

    Standing Calv Raise

    180 x 20 x 2


    Hard day today, got a PR for reps on overhead squats.
     
  11. y1997

    y1997 Made in the U.S.S.R.

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    10/26/06

    AM workout

    Back

    Widegrip Pullups

    BW x 10 x 1
    BW x 8 x 2
    BW x 6 x 1

    Seated Cable Rows (each set the pulley is declined by 4 notches) w/ Negatives

    High Incline
    200 x 10 x 2

    Middle Incline
    225 x 10 x 2

    Low Incline (paralell to ground)
    225 x 10 x 3

    Semi-Close Grip Lat Pulldown

    205 x 8 x 2
    225 x 6 x 2
    235 x 4 x 1

    Bent Over DB Rows (Individual)

    Right: 75 x 10 x 2
    Left: 75 x 10 x 2
     
  12. y1997

    y1997 Made in the U.S.S.R.

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    PM workout

    Back Pt. II

    Bent over BB Rows (Light)

    95 x 10 x 1
    135 x 10 x 2

    Behind the Neck Pulldown

    150 x 10 x 1
    165 x 8 x 1
    180 x 6 x 2

    Single Arm Pullups (With towel)

    Right: 3, 3, 2
    Left: 3, 3 ,2




    About an hour after that my friend invited me to do an exibition relay for this years Varsity swimming team. I decided to do it. Ended up almost beating my PR from end of season last year, after not swimming for 8 months streight.


    For those who think Im overtraining, Im not... My traps seem to respond the best to large volume. Plus Im taking tomorrow off. Next week I do plan to tone down my back routine though.
     
  13. y1997

    y1997 Made in the U.S.S.R.

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    10/27/06

    AM Workout

    Chest

    Flat BB Bench

    45 x 20 (warmup)
    135 x 15
    185 x 8
    205 x 6
    215 x 5
    225 x 4

    Incline DB Press

    60 x 8 x 1
    65 x 6 x 2
    70 x 4 x 1

    Decline Bench

    155 x 10 x1
    175 x 8 x 1
    195 x 8 x 1
     
  14. y1997

    y1997 Made in the U.S.S.R.

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    PM Workout

    Chest & Abs

    DB Flys

    30 x 10 x 1
    35 x 8 x 1
    40 x 8 x 1
    45 x 8 x 1

    HS Widegrip Chest ISO Press (lol @ name)

    2 plates and 25 on each side x 10 x 1
    2 plates and 35 on each side x 10 x 1
    3 plates on each side x 10 x 1 :bowdown:

    Wighted Ab Abductor Machine

    90 x 15 x 1
    100 x 15 x 1
    110 x 15 x 2

    Crunches on Ball

    BW x 15 x 2
    BW + 25 x 15 x 2



    I'm not sure how this 2 a day thing is working out for me. This is the first week I have been really doing it, in hopes of getting myself out of my 185 plateau. Overall, the week has been good other than a dissapointing performance on my flat BB bench.

    Here is a pictue of me as of last night:

    [​IMG]

    No, I dont have love handles, just wide hips ftl.

    In the picture Im 6' and about 185, Im actually waiting for my electronic scale to arrive.
     
    Last edited: Oct 30, 2006
  15. y1997

    y1997 Made in the U.S.S.R.

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    Resting today. I plan to pay a visit to the DIA (Detroit Institute of Art) and then Im going up to Michigan State for Holloween Weekend. No drinking, which Im trying to stay away from (havent drank in 2 months.)
     
  16. y1997

    y1997 Made in the U.S.S.R.

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    10/29/06
    Spent the whole day doing homework.
     
  17. y1997

    y1997 Made in the U.S.S.R.

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    [​IMG]

    Semi-relaxed pose from sometime in the begining of October.
     
  18. jokka

    jokka OT Supporter

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    GO REDSKINS
    looking good.

    first person to post other than you :hsugh:
     
  19. HighwayReaper

    HighwayReaper New Member

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    Holy cow.. wish i looked like that at 17.. at 17 i was a 140lbs wimp...
     
  20. jokka

    jokka OT Supporter

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    GO REDSKINS
    his delts are very impressive.

    massive striations yo.
     
  21. y1997

    y1997 Made in the U.S.S.R.

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    The front delts are actually a little bigger but I screwd up flexing them in the picture. Thanks for the comments guys! :wavey:


    10/30/06

    Arms

    Chin Ups w/ negatives

    BW x 10 x 1
    BW x 8 x 3

    Dips

    BW x 16 x 1
    BW + 20lb x 10 x 1
    BW + 30lb x 10 x 1
    BW + 35lb x 8 x 1

    Single DB Preacher Cruls

    Left:

    30 x 10 x 1
    35 x 8 x 2
    35 x 6 x 1

    Right:

    30 x 10 x 1
    35 x 8 x 2
    35 x 6 x 1

    Overhead Extensions

    80 x 10 x 1
    85 x 8 x 3

    Standing Alt DB Curls

    40 x 14 x 1
    45 x 12 x 1
    50 x 12 x 2

    Laying Dumbell Extensions (Like skull crushers kinda)

    30 x 10 x 1
    35 x 8 x 2
    40 x 6 x 1
     
    Last edited: Nov 5, 2006
  22. crucialkc

    crucialkc the earth is flat

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    for real. i'm 17. bulked from about 175 to 205 this year..

    your lifts are impressive for your weight.. esp your bench!

    my 5rm squat is stuck at 275, 5rm DL is stuck at 335, and 5rm bench is like.. 205 :(
     
  23. y1997

    y1997 Made in the U.S.S.R.

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    PM Workout

    Arms & Oly Technique

    Seated Machine Preacher Curls

    80 x 8 x 4

    Cable Pushdowns (V Grip and back against pad)

    50 x 15 x 1
    80 x 10 x 2
    90 x 6 x 1

    Reverse Ez Bar Curls

    40 x 10 x 1
    50 x 10 x 1
    60 x 10 x 1

    Hang Snatch Above Knee

    45 x 8 x 2
    65 x 6 x 2
    95 x 2 x 1

    Shrugs On HS Squat/Lunge Machine

    4 plates x 16 x 1
    6 plates x 16 x 1
    8 plates x 16 x 1
     
  24. y1997

    y1997 Made in the U.S.S.R.

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    Yeah I just recently started squating and deadlifting again. I rememeber a time when my max bench was higher than my squat and dl :o

    My key goals are to stay proportional and remain relatively lean. I got my electronic scale today.

    184.8 lbs

    11.2 % BF


    Pic of legs will come later...I got to get my camera back from a friend.
     
    Last edited: Nov 5, 2006
  25. y1997

    y1997 Made in the U.S.S.R.

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    10/31/06

    Shoulders

    Lateral Raises

    25 x 10 x 1
    30 x 8 x 2
    35 x 6 x 1

    Reverse Flys (standing)

    25 x 10 x 2
    30 x 8 x 2

    Seated BB Military Press

    95 x 8 x 2
    135 x 6 x 2

    Upright Rows

    65 x 10 x 1
    95 x 8 x 2
    95 x 6 x 1
     
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