K20's workout log

Discussion in 'Training Logs' started by K20Z3, Jan 7, 2006.

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  1. K20Z3

    K20Z3 New Member

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    Im starting to log my routine now cuz i got a wieght set and bench but i wont b able 2 squat as much as i want 2 so here it goes.

    Goal: get stronger in the big 3, and get as strong or stronger than my older younger bro.

    Weight: 114
    Height:5'11"
    Age:14

    1/6/05 (weight/SetxReps)-(Repetition Upper Body)
    Bench Press
    bar/warmup
    75/1x15
    85/1x5
    95/1x6(5th one felt easy :o so decided to go for one more)

    Overhead DB Ext.
    15/1x10
    20/2x10
    25/1x8

    DB Shoulder Press
    15/2x15
    15/1x12

    Reverse BB Curls
    55/3x10

    Alternate Incline DB Curls
    15/3x8

    Crunches
    120
     
  2. K20Z3

    K20Z3 New Member

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    nah but that'd b awesome put it in the back 2 have a rear wheel drive K20 like the lotus elise:naughty:
     
  3. K20Z3

    K20Z3 New Member

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    1/9/06

    (Max Effort Upper Body)
    BB Bench
    bar/2x12,10(warmup)
    65/1x6(warmup)
    75/1x3
    85/1x1
    95/1x5

    Decline BB Bench
    75/1x10
    85/1x10
    95/1x8

    Bent-Over BB Rows
    65/2x15
    75/2x10

    Bent-Over DB Rear Delt Flyes
    15/1x12
    15/1x6

    Weighted Swiss Ball Crunches
    +15/4x15
     
    Last edited: Jan 14, 2006
  4. K20Z3

    K20Z3 New Member

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    1/11/06 Lower Body

    Deadlift
    95/1x5

    Leg Extensions
    35/1x15
    55/1x15
    65/1x15
    75/1x15

    Leg Curls
    35/1x10
    45/2x10,6

    BB Holds
    135/2x30sec.
     
  5. K20Z3

    K20Z3 New Member

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    1/14/06 Repetition Upper Body

    BB Bench
    85/1x7
    95/1x6
    105/1x4

    Overhead DB Ext.
    15/1x10
    20/1x10
    25/1x10
    25/1x8

    DB Shoulder Press
    15/3x10

    Reverse BB Curls
    55/2x10
    60/1x10

    Alternate Incline DB Curls
    15/3x10

    Crunches
    150
     
  6. K20Z3

    K20Z3 New Member

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    oops i meant 1/13/06 Repetition Upper Body
     
  7. K20Z3

    K20Z3 New Member

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    1/14/06 Lowe Body

    Squats
    75/1x5
    85/1x5
    95/1x5
    105/1x5

    Leg Ext.
    45/1x6
    65/1x6
    75/1x6
    85/1x6
    95/1x6
    105/1x6
    115/1x6
    125/1x6
    135/1x4
    145/1x3:bigthumb:
    155/1x3:hsd:
     
  8. K20Z3

    K20Z3 New Member

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    1/18/06 Lower Body

    Skipped a monday wrkout went snowboarding:hsd: instead so i started my week with lower body.

    Cardio
    Ran 1 mile and 1hr of Basketball

    Deadlift
    135/1x5

    Leg Ext.
    65/1x15
    75/1x15
    95/1x10
    105/1x8

    Leg Curls
    35/1x10
    45/1x6
    55/1x6

    BB Holds
    135/1x35sec.
    135/1x30sec.
     
  9. K20Z3

    K20Z3 New Member

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    1/20/06 Repetition Upper Body

    BB Bench
    bar/2xwarmup
    95/1x6
    95/1x5
    105/1x3

    Overhead DB Ext.
    20/1x10
    25/2x10
    30/1x8

    DB Shoulder Press
    15/3x12

    Reverse BB Curls
    55/2x10
    60/1x10

    Alternate Inc. DB Curls
    15/3x10

    Crunches
    160
     
  10. K20Z3

    K20Z3 New Member

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    1/21/06 Lower Body

    Leg Ext.
    55/1x6
    65/1x6
    75/1x6
    85/1x6
    95/1x6
    105/1x6
    115/1x6
    125/1x4
    135/1x4
    145/1x3
    155/1x3
    165/1x2:hsd:
     
  11. K20Z3

    K20Z3 New Member

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    1/23/06 Max Effort Upper Body

    Bench
    55/1x12 (warmup)
    55/1x10 (warmup)
    70/1x6 (warmup)
    105/1x5 (this felt sooo:o good)

    Decl. Bench
    85/1x10
    95/2x6

    Bent-Over BB Rows
    65/2x15
    75/1x12
    85/1x10

    Weighted Swiss Ball Crunches
    +20/4x15
     
  12. K20Z3

    K20Z3 New Member

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    1/25/06 Lower Body

    Cardio
    Ran 1 mile

    Deadlift
    135/1x5

    Leg Ext.
    65/1x15
    85/1x15
    105/1x10
    115/1x8

    Leg Curls
    45/2x10
    55/1x6

    Standing Calf Raises
    135/3x15
     
  13. adrenalin112

    adrenalin112 New Member

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    wtf.volume?!??!! :hsugh:
     
  14. K20Z3

    K20Z3 New Member

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    yea i knw i just like to mess around on saturdays w/ the legs:greddy:
     
  15. K20Z3

    K20Z3 New Member

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    1/27/06 Repetition Upper Body

    Bench
    95/1x10
    95/1x8
    105/1x4

    Overhead DB Ext.
    20/1x10
    25/2x10
    30/1x8

    DB Shoulder Press
    15/1x15
    15/2x12

    Reverse BB Curls
    60/2x10
    65/1x8

    Alternate Incl. DB Curls
    15/3x10
     
  16. K20Z3

    K20Z3 New Member

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    End of Month Calculations

    Height: 5'11"
    Weight: 119 lbs
    Bicep (Flexed): 11.5"
    Chest: 34"
    R. Calf: 11.5"
    R. Thigh: 18"
    Waist: 28"

    Squat: 125 lbs
    Bench: 115 lbs
    Deadlift: 155 lbs
    Big3 Total up: 395
    Goal: 900 (someday..hopefully in 2 years of dedication:bigthumb: )
     
    Last edited: Jan 30, 2006
  17. K20Z3

    K20Z3 New Member

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    1/30/06 Max Effort Upper Body

    Bench
    105/1x5

    Decl. Bench
    95/1x8
    95/2x6
    100/1x6

    Bent-Over BB Rows
    65/1x15
    75/2x12
    85/1x10

    Weighted Swiss Ball Crunches
    +20/4x15
     
  18. K20Z3

    K20Z3 New Member

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    1/31/06 Lower Body Conditioning

    Cardio
    Ran 1 mile
     
  19. K20Z3

    K20Z3 New Member

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    2/1/06 Lower Body

    Deadlift
    135/1x5

    Hack Squat
    95/1x15
    105/1x8
    115/1x8

    Leg Ext.
    75/1x15
    85/1x15
    95/1x15
    105/1x10

    Today sucked
     
  20. K20Z3

    K20Z3 New Member

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    2/3/06 Repetition Upper Body

    Bench
    85/1x10
    95/1x8
    105/1x6

    Overhead DB Ext.
    20/1x10
    25/1x10
    30/1x10
    30/1x8

    DB Shoulder Press
    15/2x15
    15/1x12

    BB Shrugs
    65/1x15
    75/1x15
    85/1x15
    95/1x15

    Reverse BB Curls
    55/1x10
    65/2x10
     
  21. K20Z3

    K20Z3 New Member

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    2/6/06 Max Effort Upper Body

    I am still goin 2 have upper body on monday and friday but leg day will now be on saturdays or sundays because of my time schedule.

    Bench
    105/1x5

    Decl. Bench
    95/1x10
    95/1x8
    105/1x6
    105/1x6

    Bent-Over BB Rows
    75/2x15
    85/1x15
    95/1x12

    Front DB Raise
    15/3x12

    Weighted SB Crunches
    +25/4x15
     
  22. adrenalin112

    adrenalin112 New Member

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    :mb: just eat & lift :mb:






    :hug:
     
  23. K20Z3

    K20Z3 New Member

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    2/10/06 Repetition Upper Body

    Bench
    95/1x10
    95/1x8
    105/1x6

    Overhead DB Ext.
    25/2x10
    30/1x10
    30/1x8

    DB Shoulder Press
    15/2x15
    15/1x12

    BB Shrugs
    75/1x15
    85/1x15
    95/1x15

    Reverse BB Curls
    55/1x10
    60/2x8(weak today for this lift:dunno: )

    Alternate Inc. DB Curls
    15/3x10

    Weighted Swiss Ball Crunches
    +25/4x15
     
    Last edited: Feb 16, 2006
  24. K20Z3

    K20Z3 New Member

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    2/11/06 Lower Body

    Deadlift
    135/1x5

    Hack Squats
    95/1x15
    105/1x8
    115/1x8

    Leg Ext.
    85/1x15
    95/1x15
    115/1x15
    125/1x15

    Leg Curls
    45/1x10
    55/2x6

    Standing Calf Raise
    135/2x15
    145/2x15
     
  25. K20Z3

    K20Z3 New Member

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    i am:squint:
     
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