Age: 15
Born : Dec.31/93
Years Working out : 1.5
Height: 5'9
Weight: 160 (fluctuate often)

Lifting Stats:
Flat Barbell Bench 1rpm - 225
Standing Military Press 1rpm - 145
Squat - 250 below parallel 290 slightly above parallel
Deadlift- 350

Alright I'm Starting a Training log to track my training and lifts and hopefully get advice on how to continue on my goals.

Main ST goals :
Clean 205
Bench 255
Deadlift 405
Squat - 315 Digging Deep

Basically I'm Training for Track and Field In hopes of becoming a more explosive sprinter and better thrower at field event. Or I might try my luck at Rugby

I ' ll start with my Fridays workout and Mondays workout

Friday May 29

1. Db Flat Bench
Warmup Sets 25 - 45 - 65 x 10
Max Attempt 95s - 2 reps NEW PR!
Normal 2 Sets 80s x 5 reps NEW PR!
Lifts Blasted through the roof Went in with an animal mindset and instantly added pounds to my pr

2. Partial Dips (weighted) 6inch rom
Warmup Sets Bodyweight x 10 Reps
Normal Sets 25lb x 6
45lb x 6
80lb x 3 Was going For 4 reps but just couldnt push it out


3. Partial Bench (6inchs from chest than back down)
155x6 2 sets - Felt good not much difficulty will up the weight next time

4. Chest Flys
40 x 8
45 x 6 - Shoulder pain

Shoulders felt really bad did not warm up properly this was only excersize I did. It was the start of my Double block of my strength and conditioning class The earlier excersizes had proper warm up




Monday June 1st

Ahhh Legs Day =[

1. Squats
Warmup Sets - 95x10 , 135x10 ,
Actual Sets - 185x8 , 235x6 - Was Very poor on depth looked like a quarter squat Definetly needs more attention

2. Legs Press Supersetted with Calf press
180 x 12 for 3 sets for each excersize - really focused on feeling the muscle mind connection

3. Atg Squats
Was already Warmed up so went straight to the sets
135 x 10 x 2 sets

4. 1 legged single squats (1 foot laying on bench and than squating with 1 leg)
Held 10 pound dumbell each arm and did 2 sets of 10
FIRST TIME DOING THIS EXCERSIZE felt really unstable but I can just imagine the gains I'll get from this

5. Hamstring Curl
50x8 - 1 set

Stretched and Was done my leg workout. Overall an okay workout not great but Its legs atleast I'm doing it.



Tomorrow Is chest workout looking forward to it

Overall Comments - I'm doing pretty good but schools going to be over in 2 weeks and I ll have to sign up to an actual gym. I dropped in at World Gym And the place seems great so thats a real good choice.After my workouts I take my own home made shake which my own version of cell tech

its Gatorade power, creatine powder , my whey isolate 2 scoops 48g protein in a mixer bottle with really cold water. obviously its not as good as cell tech which i have never tried but i think its working well and doesnt taste bad.

ANY COMMENTS SUGGESTIONS ADVICE ENCOURAGEMENT CRITISIZM dont hesitate to add

My Stack is:

Mens Megamen Multivitamin
Fish oil pills
Glucosamine
Whey isolate protein
Micronized Creatine

Tuesday June 2nd 09

Chest - Tri

1. Dumbell press
Warmup sets 25 - 45- 65 x 10
Actual Set 80sx10 reps 80sx3 ( I Was suppose to do 2 sets of 6 but I lost count first set and zoned out which eventually took a toll on my second set )

2. Dumbell chest flys
Actual Sets - 45x8x2

3. Negatives on Barbell bench
Actual Set 185x6 - first time doing negatives felt awkward

4. Tricep pushdown
Actual Sets 150x8x2

5. Overhead Tricep pull down
Actual Sets 100x12 120x12

Cool Down

Teacher gave us our final project which is pretty simple create our own workout for the last week and half of school. Basic criteria such as not working same bodypart twice in a row etc.

Going To focus on my weak points Dumbell shoulder press and Squats involve alot of deep sqauts and single dumbell shoulder movements to strengthen up stabilizers.

Back/Bicep workout for tomorrow Pretty excited biceps are still a tiny bit sore from sundays workout and Going to try geting 3plates for a set of 5-6 on deadlifts !

Any sugestions on how I should make my workout will be greatly appreciated!

Wednesday June 3rd 09

Shoulders And Biceps


1. Seated Incline Curls
20x12 25x10 35x6

2. Ez bar reverse forearm curls
65x6x2

3. Cable Curls
40x8x3

4. Hammer Curls
25x12x1 40x8x1 45x6x1

Second workout later on in the day after school


5. Cable Shoulder raise superset w/ cable lateral raise
10x12x3 both excersizes

6. Push press
115x6x4

7. Dumbell upright Row
20x12 25xx12x3

8. 21s Barbell Curl
65

9. Seated Rear Delt Fly
10x10x2 15x12x1

10. Incline Crunches
20 reps 4kg ball










Really bad Workout. Just didnt go heavy enough wasn't excited to do proper sets and weights and legs are still sore from monday workout so I ll leave deadlift until im fully ready

No Workout Today just played some Volleyball For strength class .. All the guys were outraged it was hilarous

VERY IMPORTANT NOTE: Right now all the workouts that have been posted are not following a solid routine because its the last 2 weeks of our symestor and the teacher has given us a week to do whatever we please and than last week we are going to be testing and following a self made routine which he will have looked over.

Friday June 5/09

Chest

1. flat dumbell press
60x12x4 80x5x3

2. Dumbell Chest Flys
25x10x3

That was the end of the workout basically there was "Grad kidnapping" going on so while we were working out all these seniors came dressed as girls and waved there skirts in our face during our workout and started taking pictures.

Second Block of strength class we did a run called the "coke run" not sure about the distance
I got a new pr of 8:57

Rest Day no workout

protein shake spilled in my backpack on friday =[

Video of me deadlifting 305 Second time trying the excersize back in october/08


I havent deadlifted as much as i should have since than its still at 340-350-ish I really want to get 405 by the time I finish grade 11 any tips ? and also form critiqe?

Sunday June 7/09

Rest Day going to take in lots of protein and Catch up on Rest.

Starting Tomorrow I will be following a self made routine and aslong as I can fit it in during the the time we have than I' ll be okay. The workouts above are not what I would have done throughout the symestor instead our class followed programs given to us by our teacher. ie Max-0t and GVT

Monday June 8th / 09

Shoulders

1. Seated dumbell press
20x12x1 35x10x1 50x6x1 60x2x1

2. Cable rear // lateral raise
20x12x3

3. Dumbell seated rear flys
10x10x3

will continue later edit it in after going golfing with dad

Tuesday June 9th /09

Lethal Leg day

1.Quarter squats (went below quarter by couple inches)

Warmup sets 45x10 135x10 185x10
Actual Set 255x5x1 305x5x1 305x1(regular squat)

2. ATG squats
Actual Set 135x10x3

3. Hamstring curl
30x10x3

4. Bench lunges
20x8x2

5. Calf press
90x20x3

Stretched.

Notes - Didnt get to do the snatch ran out of time.. Could of pushed out another set of 305 quarter squats.
Overall very intense workout will do 155 next time for atg squats. All of the lifts need lots more weight improvement.

Wednesday June 10 /09

really crappy workout did biceps and tri, was planning initially on chest but couldnt even get the 80s up so didnt go with it. maybe its because I worked biceps first block which is 50 min than after school I tryed going intense again? either way am not going to bother with the lifts

Thursday june 11 / Rest day played Hockey for strength class

Deadlifts tomorrow

Writing in for yesturdays workout

Friday June 12, 09

Back and biceps

1. Traditional Deadlift
135x10 185x8 235x6 325x3-used straps =[

2. Close grip pullups
8 reps 2 sets full range of motion

3. close grip lat pull down
100x10x2

4. Pulley row
100x10x2

5. Ez bar standing curl
85x4reps

Saturday June 13 / 09

no workout rest day

Monday june 15th

Max day in class

1. Barbell bench
225x2 first one was by myself second one was assisted so basically 225x1

Monday June 16

Last day of school and last day of my school workouts which means no more morning workouts and more longer workouts at an actual gym

I ll be deloading for this week since its exam week and My priorities are in my education.

1. tricep overhead extension
50x12x4

that was basically it. last day so people just took pictures and cleaned up the weightroom.

Friday june 19, 09

FIRST OFF NO MORE SCHOOL JUST EXAMS LEFT!!

went to my future gym World Gym

few notes about the gym it rocks!! other than a bunch of kids my age of just stare at me.. Just want to launch a dumbell towards there way.

They have a seperate area with 2 power racks and 20 pound chains sledgehammers medicine balls everything you need!

So basically i just did some legs half the workout because my partner wasnt feeling to good and didnt feel right working out and him just watching thats not cool.

Legs

1. Squats

95x12 115x10 135x8 185x8 225x7x2 205x8

2. ATG squats
115w/2chains = 155x8x3

3. leg press super set with calf press
90x10x20x1 180x10x20x3

Stretch out and drank my shake

the gym is awesome but theres all these kids that make direct eye contact with me its super annoying..

june 22/ 09 Monday

Chest/tri/shoulder

1. Dumbell bench
70x8x2

2. Tricep overhead extension
65/60x8x3

3. Incline barbell press
135x8x3

4. Shoulder circuit ( lateral raise / dumbell shoulder press / rear seated raise )
15lbsx8x3

5. Tricep pushdown
57.5x8x3

6. Chest flys
130x12x1

7. Shoulder shrugs
100x10x2

Tuesday June 23, 2009

Back/Biceps/Forearms

1. Traditional Deadlift
Warmup sets/Working sets 45x12 135x12 225x6 275x3 315x4->(had couple reps still in me)

2. Dumbell Curls
Warmup/working sets 15x10 30x10 40x8x3

3. Widegrip pullups
6reps 3sets

4. Pulley row
100x12 120x10x2

5. Standing ezbar curls
65sx6x3

6. Lat pull down
100x12 120x6 120x10

7. Bicep 21s barbell
60lb set barbell

8. Behind the back forearm curls
50x15 70x15x2

9. Reverse Wrist curls
10lbsx15x20x30reps

Workouts are at 6am going to start an actual program in a week but until then just going to see where my lifts are at and improving them all generally.

Wednesday June 24, 2009

LEGS

1. Squats

Warmup - 45x12 135x10 185x6 225 with 2 20 pound chains 5 reps To heavy to go deep.
Actual sets - 225x6x3 225x8x1

2. Below parallel squats

175x12x3 - NEW PR

3. Leg extension

100x8/10/12x3

4.1 legged lunges

20x8x3

5. Hamstring curls

95x8x3

6. Seated calf raise

90x20x3

Stretched out

Extra notes - ENTIRE BACK biceps forearms and traps are extremely sore and I am definetly not looking forward to how my legs feel tomorrow.

Thursday June 25 . 09

Rest day

Friday June 26 . 09

Shoulders

1. Seated dumbell press

Warmup sets 20x12 35x10
Actual Sets 50x8 55x8x2

2. Barbell upright row

Warmup set 30x12
Working Sets 70x10x3

3. Practice Power cleans

Working sets - 95x12-15reps ->(just practicing the form getting it down)

4. Cable front raises superset w/ rear delts

Working Sets - 10x8x3

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Any tips on a proper warmup / cool down?

Hopefully chest/triceps

Rest day Tomorrow is chest and triceps!

OH YEAH

Chest triceps

1. Flat dumbell press

Warm up sets 17x12 35x10 55x10
Working sets 70x8x2 70x10x1 -->Felt really good went nice and low ready for more.

2. Overhead tricep ext.

Warm up sets 30x15 45x12
Working sets 60x8x3

3. Incline barbell press

Warm up sets 45x15 95x12
Working sets 135x6x2 145x6x1 --> First set had a close grip and my tris really felt it once I widened the grip the weight felt much easier and more on my chest.

4. Weighted Dips

Warm up sets BWx10 35x6
Working sets 45x6x3 -->More weight next time.

5. Incline Dumbell flys

Warm up sets 30x12
Working Sets 40x12x2 35x12x2

6. Seated calf raise

Warm up sets BWx20
Working sets 90x20x2 90x25x1

Cool down and stretches

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Proper Warmup and Cooldown is a must any tips would be greatly appreciated time to google some up. Overall A great workout wanted to keep going!