ClassicMuscle
11-13-12, 1:30 pm
Yo guys, this is gonna be a log showing progress and stuff. I'm 17 and have been training for ages just fucking about but serious for a few months, currently building mass and weighing about 162lbs. Goals are mainly bodybuilding orientated, thinking about competing in the next few years possibly depending on where I go with lifting and stuff.
Routine is
Monday Chest/Biceps
Tuesday off
Wednesday Back/Traps/Rear Delts
Thursday Shoulders/Triceps
Friday Legs
Standard 4 day split, i'd rather be training a 3 on 1 off with higher frequency but this fits perfectly with time as I can't lift weekends due to working and studying etc. So not optimal but hey atleast i'm lifting. Gonna go ahead and log mondays workout here.
Chest/Biceps
Flat DB Bench Press
1x10 20kg (44 lbs)
1x12 20kg (44 lbs)
1x3 37.5kg (82 lbs)
1x7 37.5kg (82 lbs)
1x2 37.5kg (82lbs) (wtf!!)
Plate Loaded Decline Press
1x10 50kg
1x10 100kg Rest Pause
1x10 100kg Rest Pause
1x10 100kg (partials) Rest Pause
1x15 50kg
Incline Barbell Press
1x8 bar
1x6 40kg
1x6 40kg
1x6 40kg
First time I've ever done this, probably could've done more weight but was really fatuiged from all that heavy work, decent pump though.
Cable Crossovers
1x20 10kg
1x10 15kg
1x6 20kg
1x7 20kg
1x6 20kg drop 1x8 15kg drop 1x16 10kg
EZ Bar Curls
1x6 35kg
1x6 35kg
1x6 35kg
21s 25kg
These killed my wrists :( switching to straight bar curls next week, but not in the squat rack haha
Crossbody Hammer Curls
1x6 17.5kg
1x6 17.5kg
1x6.17.5kg
1x6 12.5kg (slower negatives)
Preacher Curls
1x10 10kg
1x10 10kg
1x10 10kg (5 negatives each arm)
So there it is, i'm weak as fuck lol but oh well.
Routine is
Monday Chest/Biceps
Tuesday off
Wednesday Back/Traps/Rear Delts
Thursday Shoulders/Triceps
Friday Legs
Standard 4 day split, i'd rather be training a 3 on 1 off with higher frequency but this fits perfectly with time as I can't lift weekends due to working and studying etc. So not optimal but hey atleast i'm lifting. Gonna go ahead and log mondays workout here.
Chest/Biceps
Flat DB Bench Press
1x10 20kg (44 lbs)
1x12 20kg (44 lbs)
1x3 37.5kg (82 lbs)
1x7 37.5kg (82 lbs)
1x2 37.5kg (82lbs) (wtf!!)
Plate Loaded Decline Press
1x10 50kg
1x10 100kg Rest Pause
1x10 100kg Rest Pause
1x10 100kg (partials) Rest Pause
1x15 50kg
Incline Barbell Press
1x8 bar
1x6 40kg
1x6 40kg
1x6 40kg
First time I've ever done this, probably could've done more weight but was really fatuiged from all that heavy work, decent pump though.
Cable Crossovers
1x20 10kg
1x10 15kg
1x6 20kg
1x7 20kg
1x6 20kg drop 1x8 15kg drop 1x16 10kg
EZ Bar Curls
1x6 35kg
1x6 35kg
1x6 35kg
21s 25kg
These killed my wrists :( switching to straight bar curls next week, but not in the squat rack haha
Crossbody Hammer Curls
1x6 17.5kg
1x6 17.5kg
1x6.17.5kg
1x6 12.5kg (slower negatives)
Preacher Curls
1x10 10kg
1x10 10kg
1x10 10kg (5 negatives each arm)
So there it is, i'm weak as fuck lol but oh well.