Reck's Log

[reckliss]

This is my training log as you can see. I am just going to try and keep a clean diet while in HS until the summer before really going on a strict diet. I will be taking ON Gold Whey Standard, GNC Mega Teen Multi Vitamin, and Scivation - Xtend. Here is my Routine which Merk helped me out with.

Stats:
Age: 16
Height: 6'0-6'1
Weight: 184Lbs
Bench: N/A
Squat: N/A
Dead Lift: N/A

Sunday: Off
Monday: Leg
Tuesday: Off
Wednesday: Push
Thursday: Off
Friday: Pull
Saturday: Off

Leg Day:

Squats 5 Sets
Hack Squats 3 Sets
Stiff Leg Dead Lifts 3 Sets
Lunges 3 Sets
Abductor 3 Sets
Adductor 3 Sets
Calves 3 Sets
Hyper Extension's

Push:

Barbell Flat Bench 5 Sets
Dumb Bell Incline 3 Sets
Military Press 3 Sets
Dumb Bell Front Raise 3 Sets
Dumb Bell Side Raise 3 Sets
Close Grip Bench Press 3 Sets
Dips 3 Sets

Pull:

Dead Lifts 5 Sets
T-Bar Rows 3 Sets
Chins 3 Sets
Face-Pulls 3 Sets
Dumb Bell BORDR 3 Sets
Barbell Curls 3 Sets
Abdominals

[reckliss]

Legs:

Squats Weight: 170Lbs Reps: 8 8 8 9 10
Hack Squats Weight: 70Lbs Reps: 8 9 8
Stiff Leg Dead Lifts Weight: 155Lbs Reps: 5 5 5
Lunges Weight: 80Lbs Reps: 7 7 6
Abductor Weight: 20Lbs Reps: 11 11 11
Adductor Weight: 20Lbs Reps: 11 11 11
Calves Weight: 80Lbs Reps: 15 15 15
Hyper Extension Reps: 15 15 15

This was the first time doing some of the exercises so thats why there is such a variation and I had no idea what I could do but I have a better idea now.

[Merk0135]

looks solid. To mix things up you can try the 100 rep squat routine in place of regular heavy squats from time to time. Widows, pause set squats, front squats and zerchers are a good replacement in place for hack squats. If you find yourself plateauing on flat bench you can try board presses and bottom ups, although, that probably wont' be necessary until you start benching around 300.

[reckliss]

No where near 300 lol shouldn't be a problem.

[reckliss]

After thinking about it I think I need to find a reasonable goal to shoot for in the short term. What do you would be an alright goal for max bench and squat? (I can bench 110Lbs 3 Sets of 10 Reps and you can see squats above.)

[reckliss]

Off Day, probably will play some football with some friends.

[musclesntx]

Originally Posted by reckliss

After thinking about it I think I need to find a reasonable goal to shoot for in the short term. What do you would be an alright goal for max bench and squat? (I can bench 110Lbs 3 Sets of 10 Reps and you can see squats above.)

How much can you 1RM on said lifts?

[reckliss]

Barbell Flat Bench Reps Weight: 60Lbs+Bar Reps 10 8 7 6 6
Dumb Bell Incline Weight: 60Lbs Reps 7 10 10
Military Press Weight: Bar Reps 10 8 9
Dumb Bell Front Raise Weight: 15Lbs Reps 10 10 10
Dumb Bell Side Raise Weight: 15Lbs Reps 10 9 10
Close Grip Bench Press Weight: 20Lbs+Bar Reps 7 11 15
Dips Reps 10 10 12

[reckliss]

Deadlift 120+Bar Reps 4 8 8 8 9
Barbell Row 70lbs+Bar Reps 10 9 9
Chin Ups 6 5 5
Upright 70Lbs 10 9 8
DB BORDR 60Lbs 10 10 10
BB Curls 60Lbs 9 8 7
Abs

[reckliss]

Legs:

Squats Weight: 200Lbs Reps: 10 10 10 10 10
Hack Squats Weight: 70+Bar Reps: 10 10 10
Stiff Leg Dead Lifts Weight: 90+Bar Reps: 10 10 10
Lunges Weight: 90Lbs Reps: 9 8 7
Abductor Weight: 25Lbs Reps: 10 10 10
Adductor Weight: 25Lbs Reps: 10 10 10
Calves Weight: 150Lbs Reps: 15 15 15
Hyper Extension Reps: 15 15 15

[reckliss]

Off Day...

[reckliss]

Barbell Flat Bench Reps Weight: 70Lbs+Bar Reps 9 8 9 8 7
Dumb Bell Incline Weight: 60Lbs Reps 10 10 10
Military Press Weight: Bar Reps 10 10 10
Dumb Bell Front Raise Weight: 15Lbs Reps 10 10 10
Dumb Bell Side Raise Weight: 15Lbs Reps 10 10 10
Close Grip Bench Press Weight: 30Lbs+Bar Reps 10 10 10
Dips Reps 10 10 10

[reckliss]

Didn't have time to lift friday so did it today. Felt weak today.

Deadlift Weight: 140+Bar Reps: 7 7 8 8 7
Barbell Row Weight: 80+Bar Reps: 10 10 10
Chin Ups 5 5 31/2
Upright ---
DB BORDR Weight: 30 Reps: 10 10 10
BB Curls Weight: 30 Reps: 10 8 7
Abs

[reckliss]

Legs:

Squats Weight: 220Lbs Reps: 10 10 10 10 10
Hack Squats Weight: 80+Bar Reps: 10 10 10
Stiff Leg Dead Lifts Weight: 80+Bar Reps: 10 10 10
Lunges Weight: 90Lbs Reps: 10 10 10
Abductor Weight: 20Lbs Reps: 10 10 10
Adductor Weight: 20Lbs Reps: 10 10 10
Calves Weight: 180Lbs Reps: 15 15 15
Hyper Extension Reps: 15 15 15

[reckliss]

Barbell Flat Bench Reps Weight: 80Lbs+Bar Reps 10 7 7 7 5
Dumb Bell Incline Weight: 60Lbs Reps 10 10 10
Military Press Weight: 75Lbs Reps 10 7 7
Dumb Bell Front Raise Weight: 15Lbs Reps 10 10 10
Dumb Bell Side Raise Weight: 15Lbs Reps 10 10 10
Close Grip Bench Press Weight: 40Lbs+Bar Reps 10 10 7
Dips Reps 15 15 15

[reckliss]

Missed my workouts on Friday & Monday do to traveling to NYC. Which ultimately lead to my flight being canceled today. Drove for 9 hours to my house from the big apple.

[reckliss]

Was pressed for time wasn't able to complete all exercises.

Barbell Flat Bench Reps Weight: 90Lbs+Bar Reps 9 8 5
Dumb Bell Incline Weight: 60Lbs Reps 10 10 10
Military Press Weight: 75Lbs Reps 5
Dumb Bell Front Raise Weight: 15Lbs Reps 10 10 10
Dumb Bell Side Raise Weight: 15Lbs Reps 10 10 10
Close Grip Bench Press Weight: 50Lbs+Bar Reps 10
Dips Reps 20 20 20

[reckliss]

Deadlift 140+Bar Reps 10 10 10 10 10
Barbell Row 90lbs+Bar Reps 10 10 10
Chin Ups 6 6 5
Upright 70Lbs 10 10 10
DB BORDR 60Lbs 10 10 10
BB Curls 60Lbs 10 10 10
Abs

[reckliss]

Squats Weight: 245Lbs Reps: 10 10 10 10 10
Hack Squats Weight: 80+Bar Reps: 10 10 10
Stiff Leg Dead Lifts Weight: 80+Bar Reps: 10 10 10
Lunges Weight: 90Lbs Reps: 10 10 10
Abductor Weight: 20Lbs Reps: 20 20 20
Adductor Weight: 20Lbs Reps: 20 20 20
Calves Weight: 235Lbs Reps: 15 15 15
Hyper Extension Reps: 20 20 20

[reckliss]

Barbell Flat Bench Reps Weight: 90Lbs+Bar Reps 9 9 8 6 5
Dumb Bell Incline Weight: 60Lbs Reps 10 10 10
Military Press Weight: 75Lbs Reps 10 10 10
Dumb Bell Front Raise Weight: 15Lbs Reps 10 10 10
Dumb Bell Side Raise Weight: 15Lbs Reps 10 10 10
Close Grip Bench Press Weight: 50Lbs+Bar Reps 6 6 5
Dips Reps 10 10 10

Made Up Hyper Ext. that I missed Monday 20 20 20