BHSAthelete80's Log

BHSAthlete80 · 11-12-2005, 11:53 PM

I'm making a log on my progress. In the past month, I've had one training injury and one other medical injury. My primary goal was to clean bulk but with my injury's, I'm going to cut first then bulk. I was also training for next football season but because of some of my classes, I can't. I doubt I'll be playing football next season but I'm still doing a strength routine.

I'm doing a Westside routine, to get mainly stronger, but I know with the Dynamic Effort days, I will gain some size too. I'll Also do mobility, flexiblity, and lots of stretching so I stay in good shape.

My other goal I would like to achieve is staying on a diet. One of my biggest problems is my diet. Hopefully, because now, I am 110% dedicated, I'll be able to stick to my diet.

I'll be starting the routine tomorrow. I also change the routine every month.

My stats:
Age-14
Weight-195
BF-18-20%
My maxes now might be lower than what I put because I couldn't train for the past 2 weeks from an injury.

Bench-155x1
Deadlift-245x1
Squat-165x1 I do this without a spotter or power rack.
Military Press-85x5 Estimate is at 105x1

So, I'll be cutting for a few weeks then doing a bulk.

The routine is
Sunday-Dynamic Effort Upper Body (Speed Bench)
Monday-Max Effort Lower Body
Wednesday-Max Effort Upper Body
Friday-Dynamic Effort Lower Body (Speed Squat)

I also do some cardio on Tuesdays and Thursday. Nothing crazy, just maybe 30-45 minutes of moderate-high intensity.

BHSAthlete80 · 11-13-2005, 10:33 PM

Sunday-11/13/05

Speed Bench at 50% for 3 reps:85x10x3
Speed Bench at 75% for 3 reps:105x1x3

Tricep Overhead Extension:30x3x12 30x8

Lat Pulldown:70x4x10 These were ass and ruined the whole workout. I'm gonna try to find another exercise to substitute this.

Rear Delt Raises:10x2x15

Cuban Presses:10x15 10x8 10x5 I'm going to lighten these up next week to 5 lbs

because I don't want to go heavy on my RC's.

Barbell Curls: 55x9 45x10 45x9 45x5

I had 60 second breaks between each set.

BHSAthlete80 · 11-14-2005, 10:47 PM

Monday-11/14/05

Squat:165x1

Stiff-Legged Deadlifts:115x2x8 135x4x8
Next week, I'll use 135 for all sets and hopefully get 135x6x8

Weighted Swiss Ball Crunches:10x4x15
I'll be doing 20 lbs. next week

Standing Calve Raises:165x2x12 205x10 165x3x12
Next week, I'm going to lower the weight and try to get a better, fuller ROM.

I had 2 minute rests on the Stiff-Legged Deadlifts and 1 minute on everything else.

BHSAthlete80 · 11-15-2005, 01:25 AM

My arms are pretty sore from yesterday's workout. If they're still sore, I'll be doing ME Bench on Thursday instead of Wednesday.

~~2Ripped4U~~ · 11-15-2005, 02:27 AM

looking good so far.....you'll get there soon

BHSAthlete80 · 11-15-2005, 02:29 AM

k, thanks man.

BHSAthlete80 · 11-15-2005, 08:50 PM

Today, my legs, lower back, and abs are sore, but they'll be fine for Friday Dynamic Effort. Also, today, my chest is mildly sore, but my triceps and delts are VERY sore. I was planning if I was this sore to do the Max Effort Bench on Thursday, but I'm still going to do it tomorrow if I'm sore or not.

Also, today was a really bad day, I had only 5 hours of sleep. Tonight, I'll be going to sleep early so I can get 8-10 hours of sleep.

11-12-2005, 11:53 PM	#1
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	BHSAthelete80's Log I'm making a log on my progress. In the past month, I've had one training injury and one other medical injury. My primary goal was to clean bulk but with my injury's, I'm going to cut first then bulk. I was also training for next football season but because of some of my classes, I can't. I doubt I'll be playing football next season but I'm still doing a strength routine. I'm doing a Westside routine, to get mainly stronger, but I know with the Dynamic Effort days, I will gain some size too. I'll Also do mobility, flexiblity, and lots of stretching so I stay in good shape. My other goal I would like to achieve is staying on a diet. One of my biggest problems is my diet. Hopefully, because now, I am 110% dedicated, I'll be able to stick to my diet. I'll be starting the routine tomorrow. I also change the routine every month. My stats: Age-14 Weight-195 BF-18-20% My maxes now might be lower than what I put because I couldn't train for the past 2 weeks from an injury. Bench-155x1 Deadlift-245x1 Squat-165x1 I do this without a spotter or power rack. Military Press-85x5 Estimate is at 105x1 So, I'll be cutting for a few weeks then doing a bulk. The routine is Sunday-Dynamic Effort Upper Body (Speed Bench) Monday-Max Effort Lower Body Wednesday-Max Effort Upper Body Friday-Dynamic Effort Lower Body (Speed Squat) I also do some cardio on Tuesdays and Thursday. Nothing crazy, just maybe 30-45 minutes of moderate-high intensity.

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11-13-2005, 10:33 PM	#2
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	Sunday-11/13/05 Speed Bench at 50% for 3 reps:85x10x3 Speed Bench at 75% for 3 reps:105x1x3 Tricep Overhead Extension:30x3x12 30x8 Lat Pulldown:70x4x10 These were ass and ruined the whole workout. I'm gonna try to find another exercise to substitute this. Rear Delt Raises:10x2x15 Cuban Presses:10x15 10x8 10x5 I'm going to lighten these up next week to 5 lbs because I don't want to go heavy on my RC's. Barbell Curls: 55x9 45x10 45x9 45x5 I had 60 second breaks between each set.

11-14-2005, 10:47 PM	#3
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	Monday-11/14/05 Squat:165x1 Stiff-Legged Deadlifts:115x2x8 135x4x8 Next week, I'll use 135 for all sets and hopefully get 135x6x8 Weighted Swiss Ball Crunches:10x4x15 I'll be doing 20 lbs. next week Standing Calve Raises:165x2x12 205x10 165x3x12 Next week, I'm going to lower the weight and try to get a better, fuller ROM. I had 2 minute rests on the Stiff-Legged Deadlifts and 1 minute on everything else.

11-15-2005, 01:25 AM	#4
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	My arms are pretty sore from yesterday's workout. If they're still sore, I'll be doing ME Bench on Thursday instead of Wednesday.

11-15-2005, 02:27 AM	#5
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	looking good so far.....you'll get there soon

11-15-2005, 02:29 AM	#6
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	k, thanks man.

11-15-2005, 08:50 PM	#7
BHSAthlete80 Amateur Join Date: Nov 2005 Location: New Jersey USA Posts: 97 Recipes: 0 Rep Power: 4	Today, my legs, lower back, and abs are sore, but they'll be fine for Friday Dynamic Effort. Also, today, my chest is mildly sore, but my triceps and delts are VERY sore. I was planning if I was this sore to do the Max Effort Bench on Thursday, but I'm still going to do it tomorrow if I'm sore or not. Also, today was a really bad day, I had only 5 hours of sleep. Tonight, I'll be going to sleep early so I can get 8-10 hours of sleep.