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nyyankeesfan.13722
03-29-2009, 07:00 PM
Today I decided that to see what I am doing wrong I should make a log. Here's my stats as of 3/29:
Age- 16
Weight- 240
Height- 6'2"
Bench- 295
Squat- 350
Deadlift- 385

My goals by 7/1 are to:
Bench- 300-315
Squat- 400
Deadlift-400-450
Mil. Press- 200

As of 4/20 my maxes are
Bench-295
Squat- 365
Deadlift-385
I'm currently taking 3 scoops of EAS Whey Protein on days I don't lift and 4 on days I do. Also taking some fish oil and a multi.

nyyankeesfan.13722
03-29-2009, 07:08 PM
3/29
Squat- 135x5, 185x5, 225x5, 275x5, 275x3 Looking back I should have done more.
DB Bench- 85x5, 90x5, 95x5
DB Incline Bench- 60x5, 65x5, 65x5
Standing Military Press- 135x5, 135x3, 135x1
Skull Crushers- 45x10, 45x10, 55x10, 55x8 Really the first time I have done these
Tricep Pushdowns- 60x10, 70x10, 70x10

nyyankeesfan.13722
03-30-2009, 02:40 PM
3/30 in Weight Training
Bench- 45x5, 95x5, 135x5, 185x3, 225x1, 255x1, 275x0, 225x3 Probably shouldn't have done this but I was looking at all the 45 lb plates and ...
Dips- 3x5
Didn't do much because we only had 30 min. in the class today.

nyyankeesfan.13722
03-31-2009, 08:42 PM
3/31
Bench- 225x5 7 sets

nyyankeesfan.13722
04-02-2009, 04:12 PM
4/1
Bench- 245x3. 10 sets

nyyankeesfan.13722
04-03-2009, 03:31 PM
4/3
Bench- 45x5, 95x5, 135x5, 185x3, 225x1, 275x1, 295x1 Had a very tiny bit of help on the last one.
DB Bench- 75x10, 80x8, 85x5
Skull Crushers- 45x10, 55x10, 55x10
Tricep Pushdowns- 60x10, 70x10, 80x10
Squat- 135x5, 185x5, 225x5, 275x4
Box Squat (parallel)- 135x5, 185x5, 225x5
Mil. Press- 135x5, 135x5, 155x0 I was pretty tired for the last one but was feeling cocky
21's- 45x2

LiftingAddict
04-03-2009, 03:43 PM
Hey bro! You have some nice lifts and very realistic goals.

From what I can see you are benching everyday. This doesn't allow your body to recover. If your reps aren't going up or the weight on the bar isn't increasing then you aren't progressing. However, if in the meantime this is working for you by all means continue, but I doubt you'll see progress in the long run.

Look into IA's Simple Power Based Routine, its a 3 day routine, but it works wonders.

Samsuperjew
04-03-2009, 03:57 PM
i'm pretty sure you shouldn't be giving advice, i'd delete your post man


to the op though, i'd post up your routine for when some verified people drop in, they can help you out

nyyankeesfan.13722
04-03-2009, 04:05 PM
Right now I am doing a Smolov Jr. so that has me benching 4 times a week. This week was abnormal though in how often I bench (6 times).

I really don't have a routine. I usually go by how I am feeling.

Samsuperjew
04-03-2009, 04:53 PM
can you post a link to it?

nyyankeesfan.13722
04-03-2009, 05:00 PM
can you post a link to it?
The Smolov Jr?
Intensity Sets/Reps
Sunday 70% 6x6
Tue 75% 7x5
Thurs 80% 8x4
Fri 85% 10x3

WEEK 2 Comments
Sunday 70% 6x6 Add 10 - 15lbs
Tue 75% 7x5 Add 10 - 15lbs
Thurs 80% 8x4 Add 10 - 15lbs
Fri 85% 10x3 Add 10 - 15lbs

WEEK 3
Sunday 70% 6x6 Add 5 - 10lbs to week 2's weights
Tue 75% 7x5 Add 5 - 10lbs to week 2's weights
Thurs 80% 8x4 Add 5 - 10lbs to week 2's weights
Fri 85% 10x3 Add 5 - 10lbs to week 2's weights

nyyankeesfan.13722
04-05-2009, 07:51 PM
4/5
DB Incline Bench- 60x5, 65x5, 70x5, 75x5, 85x5
Deadlifts- 135x5, 185x5, 225x3, 275x1, 315x1, 365x1, 405x0, 385x0 Probably could have gotten the 385 but form fell apart and was afraid I would hurt my back. Got cocky and thought I could do 405.
Bench Press- 205x6. 6 sets.
21's- 45x2
Rev. Tricep Curls- 45x10, 55x10
Pullthroughs- 50x10, 100x10, 150x10. First time I actually did these.
Calf Raises- 3x20

nyyankeesfan.13722
04-06-2009, 03:56 PM
4/6
DB Bench- 90x5, 95x5, 100x3, 110x1, 110x0
Box Squat (parallel)- 45x5, 135x5, 185x5, 225x5, 255x5, 275x5
Mil. Press- 135x3 3 sets. 155x1, 165x1/2 Almost got the 165 but got stuck. Confident I can get this by next week.
Skull Crushers- 55x3 3 sets.
Unweighted Dips- 8,7,6,5,4,3,2,1

Later- Bench- 215x6 6 sets

nyyankeesfan.13722
04-07-2009, 02:14 PM
4/7
Bench Press- 225x5, 7 sets.
Bent Rows- 45x5, 95x5, 115x5, 135x5 Pretty much the first time I have done these.
Hang Cleans- 135x5, 155x5, 165x3
Hang Snatches- 95x5, 105x5
Shrugs- 60x10, 70x10, 85x10
Tricep Pushdowns- 70x10, 80x10, 90x10

nyyankeesfan.13722
04-08-2009, 11:41 AM
4/8
Had Track Practice so we were in the weight room. BTW I am on spring break right now so that is why I am lifting so often
DB Pushes- 45x10, 3 sets. An exercise to replicate throwing the shot.
Side Raises- 15x10, 2 sets.
Front Raises- 15x10, 2 sets.
Hang Cleans- 115x10, 3 sets.
Curls- 30x10, 2 sets.
Cable Pulls- 80x10, 3 sets. Another exercise to replicate throwing the shot.

nyyankeesfan.13722
04-08-2009, 03:02 PM
4/8
Squat- 135x5, 185x5, 225x5, 275x5, 315x2
DB Inc. Bench- 70x5, 75x5, 80x5
Unweighted Dips- 10x3
Rev. Curls- 45x10, 3 sets.
Pullthroughs- 150x10, 170x10, 200x10

Samsuperjew
04-08-2009, 10:49 PM
nice squatting man, that workout looks like hell, pullthroughs are a beast from hell

nyyankeesfan.13722
04-09-2009, 02:20 PM
nice squatting man, that workout looks like hell, pullthroughs are a beast from hell
Just started doing them. They do hurt later though.

Shane_
04-09-2009, 04:46 PM
You got some great numbers bro, especially at 16!

nyyankeesfan.13722
04-09-2009, 05:53 PM
^
Thanks
4/9
Bench- 245x3, 10 sets.
Mil. Press- 135x5, 140x3, 145x3, 155x1
Dips- 7,7,7
Pushdowns- 80x10, 90x10, 90x10
In between a set of dips I tried and did a chinup. Soon you will start seeing chinups in my log. :star: Probably more happy about this then any of my other lifts today.

nyyankeesfan.13722
04-11-2009, 02:25 PM
4/10
Bench- 225x6, 6 sets.

nyyankeesfan.13722
04-12-2009, 02:28 PM
4/12
Deadlift- 135x5, 185x5, 225x5, 275x3, 315x1, 365x1, 385x1(PR), 315x3, 275x5
DB Bench- 90x5, 95x5, 100x3
Dips-10, 6, 10, 7
Pushdowns- 90x10, 100x10, 100x10
Pullthroughs- 150x10, 200x10, 200x10

apfroggy0408
04-12-2009, 02:59 PM
Lifting everyday is definitely a habit you need to get out of. Good numbers though.

nyyankeesfan.13722
04-12-2009, 08:37 PM
This week I did because it was spring break and I know until track season is over the only day I'll be able to lift is sunday and weight training.

nyyankeesfan.13722
04-14-2009, 04:26 PM
4/14
Track Practice
DB Presses- 45x10, 3 sets
Side and Front Raises- 15x10, 2 sets of each
Hang Cleans- 135x10, 3 sets
Cable Pulls- 90x10, 3 sets
Curls- 30x10, 2 sets

nyyankeesfan.13722
04-15-2009, 05:23 PM
4/15
Weight Training
Squat- 45x5, 225x5, 275x5, 285x5, 295x5, 305x3
Track Workout
DB Presses- 45x10, 3 sets
Side and Front Raises- 15x10, 2 sets of each
Hang Cleans- 135x10, 3 sets
Cable Pulls- 90x10, 3 sets
Curls- 30x10, 2 sets
Machine Flys- 45x10, 2 sets

Samsuperjew
04-15-2009, 07:16 PM
nice squatting man... gj, almost 3 plates for a triple!

nyyankeesfan.13722
04-16-2009, 05:21 PM
4/16
Thanks I just wish I could do as much as you even though I have alot of weight on you:owned:
To add to yesterday I went to my dad's house and did some board pressing
3 board- 255x3, 3 sets
2 board Close Grip- 205x3, 4 sets
1 board- 235x3, 4 sets
I really liked the board pressing, gonna have to do it more.

nyyankeesfan.13722
04-20-2009, 04:52 PM
4/20
Squat- 45x5, 135x5, 185x5, 225x5, 275x3, 315x1, 335x1, 355x1, 365x1, 375x0
Mil. Press- 135x5, 145x4, 145x3
Pullthroughs- 150x10, 170x10, 200x10, 220x10
Pushdowns- 130x10, 3 sets.
Dips- 10, 6

Samsuperjew
04-20-2009, 08:58 PM
wow man, massive squats

nyyankeesfan.13722
04-23-2009, 02:45 PM
Thanks always nice to hit a PR
4/23
Deadlift- 135x5, 185x5, 225x3, 275x3, 315x1, 365x1, 395x1 Had alot of trouble on the last one because of grip strength so I did
Static Holds- 225 for 15 seconds, 4 sets. Used a double over grip instead of under/over like I usually do for my deads
Skull Crushers- 55x10, 4 sets.
Inc. Bench Press- 185x3, 5 sets.

nyyankeesfan.13722
04-28-2009, 03:46 PM
4/28
Squats- 135x5 Didn't feel like doing these so I stopped
Military Press- 135x3, 155x1, 175x0 Well that was a waste of time
Squats- 275x3, 6 sets. Finally decided to do them.
Static Holds- 225x15 seconds, 4 sets. 185x15 seconds, 2 sets
Pushdowns- 90x10, 120x10, 120x10

nyyankeesfan.13722
04-29-2009, 03:55 PM
4/29
Bench- 45x5, 95x5, 135x5, 185x3, 225x1, 275x0 Got it about 1/2 way. I think I need to do more board press.
It was weight training so the rest of the period I just messed around with dips and curls.

nyyankeesfan.13722
04-30-2009, 06:58 PM
4/30
3 Board Press- 255x3, 3 sets
4 Board Press- 255x3, 3 sets
5 Board Press- 255x3, 3 sets
Had about 1 minute in between sets.

nyyankeesfan.13722
05-04-2009, 04:42 PM
5/4
Wide Grip Bench Press- 205x5, 5 sets. My index finger was about one finger width outside the rings.
Just messed around since it was weight training and I have it 1st period.

nyyankeesfan.13722
05-18-2009, 03:59 PM
5/18
Haven't lifted in a while because I was focusing on throwing the shot and disc.
Bench- 135x5, 185x5, 225x5, 255x3
Curls- 95x5, 95x10 w/ help
Squat- 185x5, 225x5, 275x5, 315x5
Military Press- 135x5, 2 sets
Push Press- 135x5, 2 sets
Side Raises- 15x10, 2 sets
I was working out with my line coach today which was good because he is the same strength as I am. Also on the squats he got me to move my feet in closer so instead of going just below parallel I probably went to about parallel.

nyyankeesfan.13722
05-19-2009, 10:49 PM
5/19
Deadlift- 135x5, 185x5, 225x3, 275x3, 4 sets, 315x1

nyyankeesfan.13722
05-20-2009, 05:14 PM
5/20
Well I stayed after school to lift with football because I had to make up some work for a teacher as soon as I started to lift I realized that if I lifted heavy everyday I would make the same mistake, overtraining. So all I did was-
Inc. Bech- 65x3, 70x3, 75x3, 80x3, 85x3

nyyankeesfan.13722
05-21-2009, 04:33 PM
5/21
Inc. Bench- 135x5, 155x5, 185x2, 135x11
Flys- 45x10, 2 sets
Front Squat- 135x5, 185x5, 225x5, 275x1 Didn't use the clean grip because it hurt my wrist too much
Pushdowns- 100x10, 2 sets

nyyankeesfan.13722
05-26-2009, 03:59 PM
5/26
Bench- 135x10, 175x8, 205x6, 235x4
DB Curls- 40x10, 40x8, 40x6
Squat- 135x10, 205x8, 275x6, 315x4
Power Shrugs- 225x5, 315x5
Calf Raises- 20, 3 sets

nyyankeesfan.13722
05-27-2009, 04:56 PM
5/27
Power Cleans- 115x5, 145x5, 185x0
Bent Over Rows- 185x4, 205x3
Leg Curls- 90x10, 3 sets
Push Press- 115x5, 175x5, 205x0, 135x5
Pushdowns- 100x10, 3 sets
Lat Pulldowns- 130x10, 4 sets