17 Year old workout log to competition!

[Evan Tipps]

Rack deadlifts below knee contracting traps/upper back every rep
140-10x,230-5x, 320-10x, 410-8x
barbell row 140-230-10x, 280-8x->drop to 140
cambered bar seated row 5 sets felt awesome
a certrain pulldown 4 sets

sbar curls 2 sets
concentration curl 2 set
cablecurl/ss with short range cable curl 2 sets
hammercurl 2 sets

abs

 

[rustilldown]

Sick bb rows man that's impressive!

 

[Evan Tipps]

Thanks man. Me and my girlfreind of 3 years split up a few weeks ago and ive been focusing on bodybuilding and school like crazy. Can't wait for it to start showing

 

[Evan Tipps]

PRE EXAUST chest with peckflys, 90-130-160
incline barbell 135-205-245
flat db 70-110-65-65
superset incline db/incline fly 65-25 3 sets

Skullcrushers 35 eachside 4x12 focusing on squeezing
drop set 3 drops 2 sets of rope downs
2 sets of reverse pushdowns

 

[Evan Tipps]

Squats 140-230-320-390-420
sldl
side latterals 6 sets
rear lattearls 4 sets
shrugs 4 sets
arnold pressed 3x20
leg ext 3 sets
hamstring curls

 

[rustilldown]

Thanks man. Me and my girlfreind of 3 years split up a few weeks ago and ive been focusing on bodybuilding and school like crazy. Can't wait for it to start showing

That's always good motivation , keep strong man , and it is showing , your numbers are beast ! And that's a nice squat !

 

[Evan Tipps]

That's always good motivation , keep strong man , and it is showing , your numbers are beast ! And that's a nice squat !

Thanks man. Im trying my hardest honestly.. everyday. The drive to compete is driving me. On schedule to cut to 10% then put on loads of muscle.

 

[Evan Tipps]

Switching back to the hypertrophy based program my gym owner gave me for a few weeks.

 

[Evan Tipps]

New program ill be doing for 2 weeks or so

Day 1
Incline db press 4x15
Flat flys 4x15
flat db press 4x15
cable crossover 4x15
dumbell pullovers 4x20
A] arnold presses 4x15
B] side latterals 4x20
A] Upright rows 4x20
B] Shrugs 4x25
Closegrip benchpress 4x20
A] Lying skullcrushers 4x20
B] db kickbacksl 4x20
Tricep pushdowns 4x20

Day 2
A] Stiff arm pulldowns 4x15
b] one arm dumbell rows 4x15
behind neck pulldowns 4x20
front pulldowns 4x20
a) v-bar pulldowns 4x15
b) seated rows 4x15
Rear flys 4x20
Zottman curls 4x20
a)35 degree incline db curls 4x15
b)35 degree incline hammer curls 4x15
preacher curls 4x15
Wrist curls (2 ways) 4x15
Day 3
Front squat 5x20
a)leg extentions 10x30
b) legrpess 5x30
a)Leg curls 10x20
b)hyper extentions 10x20
Calf raises 12 sets.

Abs 3x a week
Weighted roman chair sit ups 5x15
Incline leg raises 5x15
machine crunches 5x10

 

[Evan Tipps]

Day 1
Incline db press 4x15 70 lb dbs
Flat flys 4x15 30 lb dbs
flat db press 4x15 60 lb dbs
cable crossover 4x15 45 lb
dumbell pullovers 4x20 50 lb
A] arnold presses 4x15 30 lb db
B] side latterals 4x20 10 lb db
A] Upright rows 4x20 65 lb
B] Shrugs 4x25 225 lbs
Closegrip benchpress 4x20 115 lbs
A] Lying skullcrushers 4x20 25 lb dbs
Tricep pushdowns 4x20 105 lbs
Hardest workout of my life lol i was drenched in sweat.