Ben's Log

Discussion in 'Training Logs' started by benny196, Jan 6, 2007.

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  1. benny196

    benny196 New Member

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    Age: 15
    Height: 5'7
    Weight (upon waking) 160.0 (morning) +17 pounds from original bodyweight

    1RM

    Squat = 240

    Bench Press = 155

    Deadlift = 235

    Workout I will be following:


    Monday - Max Effort Upper

    A) Main Movement... Work Up To A 3RM

    Flat Barbell Bench and Flat Incline Bench. Alternate 3 week cycles witha deload on 7th weak. During deload I do 6 sets of accessory

    B) Accessory Movement... 4 Sets of 10-15
    Incline DB Press and Flat DB Press. This will be the inverse of the main movement. So for the first three weeks do Incline DB Press, the next three will be Flat DB Press. For the Deload week do three sets of flat and three sets of incline -NO MAIN MOVEMENT!!.

    C) Back Movement... 4 Sets of 10-15
    Bent over BB rows

    D) Rear Delt Work... 3 Sets of 12-15
    Facepulls

    E) Weighted Abs. 4 sets of 8-15
    Self explanatory.



    Wednesday: Max Effort Lower

    A) Main Movement. Work to a 5RM
    3 weeks squat 3 weeks deadlift

    B) UniLat Movement 4 Sets 8-15 Reps
    DB stepups onto box


    C) Posterior Chain 3-4 Sets of 6-10 Reps
    Pull Through

    D) Grip Training... do whatever

    E) Repetition Abs.


    Friday: Repetition Upper

    A) Main Movement
    Bodyweight Dips... 3 sets of max reps

    B) Accessory Tricep Movement
    Skull Crushers with an E-Z Curl Bar. 4 sets of 5-10

    C) Vert Pulling Movement.
    Pull Ups. 4 Sets of max

    D) Shoulders
    Bradford Press 3 sets of 8 reps
     
    Last edited: Jun 12, 2007
  2. TZ

    TZ Banned

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    dunno your 1rm's yet?
     
  3. benny196

    benny196 New Member

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    No, I've taken two weeks off because the school gym wasn't open during christmas break. I'm really not sure how that will affect my stuff.
     
  4. benny196

    benny196 New Member

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    Ok, just got back from working out. I think I found out my squat and bench 1rm but something unfortunate happened between squats and bench. When I was puttingback waits on the low bar of the tree I felt a sudden pull in my hammy. When I went to go down for the bar in deadlifts this developed into a shooting pain. So I have put off deadlifts until tomorrow when i hope I will be able to find out my 1rm for them.
     
  5. benny196

    benny196 New Member

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    Hammy is feeling almost 100% now, should definitely have 1rm if I don't get locked out of the school again (waited for a half hour yesterday and got super lucky)
     
  6. benny196

    benny196 New Member

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    Flat Barbell- 105 x3(went 4 on first set)x6

    Incline DB- 35 x11 30 x12x10x10

    FacePulls- Realized are lat machine doesn't have a rope attachment and we don't have a crossover machine. I am scared I am going to have to subsitute this for another exercise.

    I did DB rows because all the BB were in use. (god my HS gym is starting to suck, thinking about switching. So on my right hand I did 40 10x10x10x12 on my left I did the same but ended with 11.

    Thanks for checking out my log, Maine if your looking at this sometime could you please suggest another rear delt exercise? If facepulls are irreplaceable I might have to talk our athletics director/equipment manager about it.
     
  7. MaineSucks

    MaineSucks OT Supporter

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    Its the movement itself that matters, not so much the attachment. Rope just seems to be a bit easier. You can use straight bar just bring it to your nose.

    Worse case scenario and you really want the rope (helps a lot on pull-thrus, too) you can get one for $20 shipped from here:
    http://www.newyorkbarbells.com/im-0084.html
     
  8. benny196

    benny196 New Member

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    Thanks man, I'll look into that. I'll go into the gym tommorow for a little bit and do some catch-up work then.
     
  9. benny196

    benny196 New Member

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    My bad, 4 sets of weighted abs on a decline till failure, forgot to put that in there.
     
  10. benny196

    benny196 New Member

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    Morning workout
    Squat

    135x10
    145x7
    165x5
    175x5x5

    Stepups (100lbs total in hands)

    4 sets of 10

    Pullthroughs

    60x8x4

    Did 4 sets of declined crunches till failure.

    Afterschool Workout (was going to do girp training)
    At lunch, announcement comes on the intercom saying that we should all get home if possible because the snow is getting to high for emergency vehicles to be able to get in. So we all go over to my house, that is why I didn't do grip training. Planning on doing that tommorow I guess.
     
  11. benny196

    benny196 New Member

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    Pull ups- 3 2 2 1
    Dips- 5 4 4 3 2 2 1 (was having fun lol)
    Skull crushers-45 pounds for 4 sets of 10
    Bradson- 65 pounds for 5 sets of 8
     
  12. benny196

    benny196 New Member

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    Week2:Monday
    This is going to be for real now, no more figuring out weight etc.

    Bench

    105x3 for 2 sets
    95 x3 for 4 sets (not a great day on bench at all(

    BB Rows
    85x12 for 4 sets

    Weighted abs
    Same as last week

    Facepulls (5 plates) x 8 for 5 sets (Looking back on it I messed up the set scheme)

    Incline DB bench 35sx10 for 4 sets.
     
    Last edited: Jan 16, 2007
  13. benny196

    benny196 New Member

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    SQUATS

    140x7
    160x5
    180x5 for 5 sets
    190x3 for 2 sets
    Failed a 220 attempt (looking back it was dumb to even attempt it.)

    Stepups 4 sets of 10 with 100 pounds in hand

    Pullthroughs 4 sets of 10 first set 60 next sets 50

    Did some flags for abs (3 sets)

    Pinched plates for grip? (Does anyone have a better suggestion for grip training?)
     
  14. benny196

    benny196 New Member

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    Can't wait till friday, last friday I could really feel it in the triceps.
     
  15. benny196

    benny196 New Member

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    Ok Here we go

    75 poupnd bradson for 4 sets of 8
    30 pounds on easy bar for preacher curls till failure, did it again till failure, dropped off 2.5 pounds went to failure etc. etc. till I was just doing the bar to cool down.

    Dips: 6,4,4,3,2
    Shrugs, 40 pound dumbells for 4 sets of 8
    Skullcrushers 30 pounds on easy bar 4 x 8
    Pullups: I did these last, I couldn't even to one full pullup so I called it a day. I feel like I had a really good workout this time and I had a pretty nice sized pump.
     
  16. benny196

    benny196 New Member

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    I'm thinking about buying a captain of crush, has anyone ever tried one of these?
     
  17. benny196

    benny196 New Member

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    Gyms closed for finals, ill be back at it next week.
     
  18. benny196

    benny196 New Member

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    Well it turns out that the gym was open today, thank god, so I was able to get in there. Since I wasn't able to workout monday I just did some real heavy basic stuff and have some new PRs. I benched and pyramided up to 130x1. I also squatted 245 (pyramided to it also) (Kickass). I tried to break that pr in deadlift but I was unable to , probaly because I did it after squats.
     
  19. benny196

    benny196 New Member

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    I'm gonna pick up some creatine, should I get mono or CEE?
     
  20. MaineSucks

    MaineSucks OT Supporter

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  21. benny196

    benny196 New Member

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    Ok, thank you.
     
  22. benny196

    benny196 New Member

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    Couldn't work out today since school was out, so chest workout is coming tomorrow. I plan on doing 105 for 3 sets of 6
     
  23. benny196

    benny196 New Member

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    A) Main Movement... Work Up To A 3RM

    Flat Barbell Bench- 95x3 100x3 105 for 2 sets of 3

    Incline DB- 30s for 4sets (12 10 10 8) (Wasn't feeling this exercise at all today.)

    Bent Over BB Rows 90x12 for 4 sets

    Facepulls 4 sets of 12 with 5 plates

    Weighted Abs. 4 sets of 8-15 with 25s in hand

    Edit: Next week I'm switching to Flat DB and incline BB
     
  24. benny196

    benny196 New Member

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    Leg day tommorow!!! I'm pumped
     
  25. benny196

    benny196 New Member

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    Wednesday

    Squats- 205x5 for 4 sets 225x5 for last set (I worked my way up)


    Stepups- 100 in hands did 4 sets of 10

    Grip training-pinched plates for 4 sets until failure/

    Pull-throughs- I did one set, it wasn't feeling right at all... I am going to have to check the form again, I know I defintitely wasn't doing it right.

    Did flags again for abs.
     
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