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17 Year old workout log to competition!

  • Thread starter Thread starter Evan Tipps
  • Start date Start date
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
 
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
 
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
 
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
 
Evan Tipps said:
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
Click to expand...

That's always good motivation , keep strong man , and it is showing , your numbers are beast ! And that's a nice squat !
 
rustilldown said:
That's always good motivation , keep strong man , and it is showing , your numbers are beast ! And that's a nice squat !
Click to expand...

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.
 
Switching back to the hypertrophy based program my gym owner gave me for a few weeks.
 
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
 
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.
 
Also I completed the workout in a little over an hour. No shit I had almost 10-15 sec rest
 
Lol it was hard as shit. But fun for sure. Never sweated that much in my life lol
 
Leg workout today was as followed
Frontsquats 3x20
Leg ext3x30 superseteed with leg press 3x30
lunges 4 sets
ham string curls 7x30 i think
hacksquat machine 3x20
sldl 3 sets
 
Strength push day
flat barbell 95-135-225-275-225
Behind neck ohp press 135-185-205
sueprset incline db/incline flys
superset shrugs/upright rows
latterals 4 sets
weighted dips 45-90-bw
tris
 
Pulldowns 120-140-180-200-220-220
seated rows 160-180-200-200-180
DUMBELL rows 135 4x6-8 big pr
barbell row 190 one set didtn wanna do these/pullups 1 set
Barbell cursl 100-2 sets
ss 30 degree curls/hammer curls 3x15
preacher curls 4x15
 
Havnt had a off dayi n like two weeks or longer lol.. Gonna go smash some legs =)
 
There probably wont be much heavy lifting though, ive seemed to bother my si joint
 
Did chest then legs then back
Leg workout leg press 2 plates-30, 5 plates-20 reps, 7 plates-15 reps 9 plates-5 reps
one legged leg press 3 plates each side 2 sets
hamstring curls around 12 sets of 12-20 reps
leg extentions 5 sets of 20-25 reps

back/bi day
Pulldowns warmed up, 200-10x, 240-8x working
Dumbell rows 145 lb dbs 3x6
superset vbar pulldown/seated row 2 sets
superset incline curls/incline hammercurls 3x15
preacher curl 25 each side 4x15
forearms
 
Was really happy about the 9 plate legpress, and the 145 lb dumbell rows.
 
Have some progress pics ill post later today. Some people on this site need to realize what the body is capable of doing as a natural.. To many people on here are juicing when they have so much more room to grow as a natural.
 
Looking
Good buddy! Keep up the good work
 
RickRock13 said:
Everything looks proportioned pretty well except for those huge traps you have. You could probably go with a little less shoulder work while everything else catches up
Click to expand...

Hahaha thanks man.. Im really trying to bring out my lower lats, hamstrings, and calves. And arms.. I feel like my arms are my weak point (as of now). As for traps.. I'm not sure why they grow so easy on me.. If I dont even hit them they stay the same
 
Been hitting prs every single workout. I counted back, this is my 4th week without a single off day. I dont belive in overtraining. Training through depression and anger leads to progress! haha
 
Im actually happy with these progress photos. Its the first photos ive ever been actually happy with. I can tell im making progress finally.. As a natural!! I feel like my genetics might actually be pretty good.
 
Strength push day
flat bench 95-135-185-225-315-275
4 sets seated millitary
incline db press/fly thing 70 lbs 3 sets
side latterals 4 sets
shrugs/front raises 3 sets
cable crossovers/flys
blasted tris
 
Thinking I need to bring up my lower lats/upper back/ hamstrings/ and rear delts. what do you guys think? sound about right?
 
Todays workout =back/bi/forearm
lat pulldowns 70-15x, 95-15x, 180-12x, 220-10x, 240-6x
dumbell row 155 3x6-8 prs =)
seated cambered bar row 4 sets
behind neck pulldowns 3 sets/reverse grip pulldown 2 sets
preacher STRAIGHT bar curl, 90 3x10
zotmancurls/hammer curls/staning ez bar curls
wrist curls 5 sets/rope up
 
Maybe its my fault, maybe I led you to believe it was easy, when it wasn't. Maybe it was my fault that you didn't see that failure gave me strength, that my pain was my motivation. Maybe I led you to believe its a god given gift, and not something I work for every single day of my life. Maybe I destroyed the game, or maybe you're just making excuses. I find that quote pretty cool. Too many people blame genetics for why they cant gain muscle
 
Hey Guys,
I've been using a great antler product and have seen extreme gains. Took about a month but damn what a product. My workouts are intense. Check it out I am using aspen antler. made in usa and great quality. I have seen a lot changes with this product.
 
Antler Man said:
Hey Guys,
I've been using a great antler product and have seen extreme gains. Took about a month but damn what a product. My workouts are intense. Check it out I am using aspen antler. made in usa and great quality. I have seen a lot changes with this product.
Click to expand...


fuck off
 
pull day
pullldowns 95-140-180-220-240/15-15-12-12-6
cambered bar high seated rows 4 sets
dumbell row 3 sets
pullups 3 sets
behind neck pulldowns 180 3 sets
straight bar preacher curls 90-120-120-90-70-50
standing close grip ez bar curl 45 each side 3x10
reverse curls
forearms
 
today I did shoulders
standing millitary pre exaust 2 sets, 5 sets of behind neck press 6-8 slow reps
side latterals pre exaust 2x20/20. then 5x7 at 35-40 lbs
front raises 3 sets
dumbell shrugs 110 dbs x150 reps- took 5 sets
rear delt fly 50x8 60x6 2 light weight sets with 30
behind back barbell shrugs 300 3 sets
tbar shoulder press 2 plates 3x8-10
upright rows 95 3x12
 
Legs consisted of deadlifts straight legged deadlifts one legged leg press, leg press, lunges, and extentions
 
Chest day
flat bench 135-10x, 225-5x, 295-5x, 275-5x,225-10x
incline db 105 4x7
flys 2 sets
decline barbell 225-10x, 315-6x
crossovers 3 sets
 
Breakups really blow.. me and the girl i was with for 3 years split up, and in a month she was already with someone else.. Oh well. This is the type of stuff that makes me more motivated in the gym. The gym is the only stable thing in my life.

Shoulders/triceps
seated db millitary press working sets= 75-8x, 90-8x (pr) 100s-6x pr
closegrip bench 135-225-135
side latterals 5 sets
decline skullcrushers 45 each side 5 sets of 8
db shrugs 110s 4 sets
db tricep extention 65s 4xfailure
uprightrows/millitary press superset
tricep pushdowns
cable latterals.
calves
 
Been cutting a little.. I want to be able to see veins in my quads and calves
 
Havnt posted much recently.. Wanting pics to do the talking for me, more so than numbers.. Ill try to post more often though

today was a chest day
i started off with flat barbell, worked up to a heavy set with 275, then a heavy pause set of 225. Wasnt feeling flat today
Then I moved to a peckdeck and did some sets with 150, then a chest press machine for 2 sets at 180
i then did a superset of incline dumbell with incline flys, 2 sets of this.
a few sets of cable cross overs and dips to finish it off.

Ive been training pretty hard lately, mainly trying to focus on the muscle. I have not been lifting extremely heavy.. I really want to focus on my physique more. Trying to grow stronger and leaner everyday.
 
Sorry for lack of udpates lots of shit has been thrown my way recently will try to start posting more often.
 
Got to work up to 210 3x5 on front squats without it bothering my toe or si joint
 
Ive been talking to a new girl who is competing this summer at her first comp. Im really debating signing up, id be 25 weaks out right now.
 
RickRock13 said:
Go for it bro. Plenty of time and I'm sure you'd rock the teen division
Click to expand...

I can be 25 weeks out from a natural show (ive been natural) or I can juice and do NPC. FUUUUCK I want to win a state npc sooo bad
 
Back day (Coming back from a exlploded big toe/si joint injury)
Barbell rows 135-15x, 185-10x, 225-10x, 245-10x, 275-6x
seated row focusing on a squeeze 5x15
Rack deadlifts 135-225-315-405-315-225-225 would do 1 rep 5 shrugs 1 rep 5 shrugs etc
Underhand grip pulldowns supersetted with widegrip pulldowns 3 sets
 
Chest/arms today
incline barbell 225 4x5 1x4
flat barbell 225 3x8 245 1x8
incline flys 40 3x8-12
barbell curls 70-100-100 x8
cgbp 135-30,225-10,135-10

supersets hammercurls/incline skullcrushers
cabel curls/dips
10 min liss cardio
abs
 
miked8c said:
Looking thick man, in a good way. Whats the BF at and how are the abs?
Click to expand...

Thanks bro! Trying to add mass to specific areas right now. Truthfully I have no clue what my bf is. Im pretty veiny and have some abs. Ill try to post a pic of that soon
 
Hit chest and arms today
Incline barbell worked up to 225x8
flat barbell 135-5 225-5 275-6 pr, 295-3 pr
peckdeck/dip superset

arms
 
My leg day today
squats 135-225-275-315-275
leg press 10x10
leg curls 5 sets
leg ext 10 sets
yesterday I got 315x 3 on flatbench to
 
Shoulder workout today
ohp 95-15, 135-10, 185 2x6! prs
side latterals 30-25x, 35-15x, 45-10x, 30-15x
shrugs 140-10x, 230-30x, 320-20x, 410-10x
killed rear delts with about 12-15 sets
 
Tomorrow is my back day. I have some goals set. I plan on rowing 315 and doing weighted pullups with 55 or 65 lbs
 
Todays workout was back
wide grip pulldowns/seated row 180-120 sets of 8 squeezing
weighted pullups 45-45-25 3 sets bw after
reverse grip rows 135-185-205-225-205
one set of deads at 315 for 10
 
1st workout chest/tris
Flat bench 95-135-185-225-295 10-10-5-5-5
incline barbell slow resp 135-185-205-185 all sets of 8-10
flat dumbell 105s 2 sets
cable crossovers/dips 3 sets
flat skullcrushers/seated db ext/tri pushdowns

2nd workout
seated smith millitary 115-135-185-205-225-205 10-10-5-8-5-8
seated side laterals 40 3x10 standing 30 2x25
rear delt/traps
 
My back workout today
pulldowns 4 sets
pullups weighted 25 3 sets
barbell rows 140-230-230 underhand. sets of 10.
Overhand barbell rows 230- 20x PR. drop set 300-6x, 230-failure, 140-failure
closegrip pulldowns slow negative 3 sets
 
1st workout

Flat bench 140-230-280-320-280
Incline db 105s 2 sets
incline flys 3x50
incline smith machine 230 3x
triceps.

2nd workout shoulders
seated shoulder smith press 135-225-245
side latterals 8 sets
rear delts
shrugs
 
Chest day
incline barbell 95-15x, 135-5x, 185-5x, 225-10x pr, 245-6x 6 rep pr.
flat db press 105 3x10
incline flys 45s 3 sets
incline smith machine 3 sets
cable cross overs 3 sets
 
Back day focused on thickness
Tbar rows/seated row/rack deadlifts/seated row

leg day
front squat
leg ext
lunges
hamstring curls
I'm so blessed I don't have to do a lot for legs to have them grow a lot. I can hit them once a week, 2 or 3 working set on squats and they are in proportion.
 
Recent chest day
Flat barbell 135-12 225-5 295-2 335-2 easy pr, almost got 365 after.
Moved to inclines/dips/flat flys
 
Back day
T bar rows 2 plates-15 4 plates- 20x 5 plates-15x, 18x
Barbell rows 135-225-315 drop to 225-15
Dumbbell rows 3 sets
Pull-ups 2 sets
 
Shoulder day
Smith machine military 95 135 185 -85 225
Shrugs 430 4x8
Upright rows 135 4x8
Standing military 135 8x10 45 sec rest was killer
Rear delts
 
I'm not sure is anyone else having this problem? I'd love some constructive criticism
 
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