z66x's workout log

[z66x]

So yeah I'm starting a workout log to track my progress.. I went to the gym today and started a new workout based on what joe d told me to do, so today was kinda a testing the waters day..

this is the post that im basing my workout off of

take a full weak off from lifting. this is important. you will probably grow in that weak. you are most likely over trained right now.

after that weak off try this.

mon
flat bench press press 3 sets 6-12 rep target but do as many as you can do
shoulder press machine 3 sets 6-12 rep
dips 3sets 10-15 rep
close grip bench press 3 sets 12-20 rep

wed
deads 3 sets 6-10 rep
shrugs 4 sets 10-15 reps
chins 2 sets 6-12 reps

fri
squats 3 sets 10-25 reps
leg curl 4 sets 8-12 reps
leg ext 2 sets 10-12 reps
stand calf 3 set 6-30 reps

every set of every lift should be done to the point where you couldnt do another rep.
go 2 weaks shooting for the high end of the rep range by using a lighter weight then go 1 weak shooting for the lower end of the rep range by making the weight heavier.

it is verry important that you learn and use strict form 100% of the time. at your age you can do something verry good for yourself with this but you could easily cause bad damage to yourself at the same time. so really study up on form during this weak off.

Flat bench press 3x6-12 ( today did 1st set 115lbs 12 reps, 2nd 120lbs 11 reps then 3rd 120lbs 6 reps )
Shoulder Press Machine 3x6-12 ( 1x6 55lbs, 2x10 40lbs, 3x11 40lbs )
Dips 3x10-15 ( 1x11 146.6 lbs, 2x11 146 lbs, 3x7 146lbs )
Close grip bench 3x12-20 ( 1x7 65 lbs, 2x11 55lbs, 3x15 50lbs )

Only reason it's messed up is because I don't usually do these exercises so I was testing weight, and yeah that's the first day back from a week off. Any criticisms about this or advice?


Oh yeah my current stats are like 146lbs 5'11 around 7-10% bf (if that), 16 years old.

 

[z66x]

Anything? Also I have a question about deadlift form.. What's the right way to do them because I look on YouTube and they all look different..

 

[JDid23]

Anything? Also I have a question about deadlift form.. What's the right way to do them because I look on YouTube and they all look different..

chest up, abs tight, shoulders over the bar, pull the bar up on your shins, and lockout with your glutes/hips and legs.

anything specific you're asking though?

 

[z66x]

Well when I tried deadlifts before I would just lean over and use my back to pick it up, but your supposed to pick it up like doctors suggest with your legs right by bending them then extending them while you pick up the bar, and what kind of grip should I be using double over hand?

 

[JDid23]

Well when I tried deadlifts before I would just lean over and use my back to pick it up, but your supposed to pick it up like doctors suggest with your legs right by bending them then extending them while you pick up the bar, and what kind of grip should I be using double over hand?

drive your heels into the ground, and make sure you arch your back and keep your chest up and shoulders over the bar. Typically, one can lift more with an over/under grip than a double over hand, but do what feels comfortable. double over helps grip strength more.

 

[z66x]

ok ill try the double over hand to improve grip strength. thats what i did when i first tried.

 

[z66x]

Yeah, today I was pretty disappointed with my workout.. My deadlifts were like dead lifts and rows combined and thankfully my buddy pointed out that I was bending over way too much. Like almost 90 degrees. Shrugs, I don't feel like I should be doing because my friends and I both think that my traps are out of proportion with my body, they're too big in comparison to my body, either that or everything else is just lagging. Chin ups I couldn't add weight to because there were no belts so I tried putting a resistance band on the power rack and wrapped it over my shoulders and neck and did some chin ups. Anyways

Deadlifts (3x6-10) 1st set: 135lbs 10 reps 2nd and 3rd set: 140lbs 10 reps
Shrugs (3x10-15(i think)): 1st set: 35 lbs 15 reps 2nd set: 40lbs 15 reps 3rd set: 45 lbs 15 reps
Chinups (3x?-12(with resistance band) 1st set: 145lbs 13 reps 2nd and 3rd set: 145lbs 7 reps

I don't know what was up with the chin ups I felt exhausted.. I didn't feel like I worked anything really.. I'd like to feel my biceps and my lats get hit more on this day.. How does that look? Crappy job I did today, and I forgot my written log at school so I forgot the shrugs rep range but I have a good memory so all of this is accurate. Advice?

 

[JDid23]

Yeah, today I was pretty disappointed with my workout.. My deadlifts were like dead lifts and rows combined and thankfully my buddy pointed out that I was bending over way too much. Like almost 90 degrees. Shrugs, I don't feel like I should be doing because my friends and I both think that my traps are out of proportion with my body, they're too big in comparison to my body, either that or everything else is just lagging. Chin ups I couldn't add weight to because there were no belts so I tried putting a resistance band on the power rack and wrapped it over my shoulders and neck and did some chin ups. Anyways

Deadlifts (3x6-10) 1st set: 135lbs 10 reps 2nd and 3rd set: 140lbs 10 reps
Shrugs (3x10-15(i think)): 1st set: 35 lbs 15 reps 2nd set: 40lbs 15 reps 3rd set: 45 lbs 15 reps
Chinups (3x?-12(with resistance band) 1st set: 145lbs 13 reps 2nd and 3rd set: 145lbs 7 reps

I don't know what was up with the chin ups I felt exhausted.. I didn't feel like I worked anything really.. I'd like to feel my biceps and my lats get hit more on this day.. How does that look? Crappy job I did today, and I forgot my written log at school so I forgot the shrugs rep range but I have a good memory so all of this is accurate. Advice?

Joe d really knows his shit so i don't want to go against what he's saying, but maybe doing deadlifts with lower reps might be better?

 

[z66x]

I think the deads were my fault because I just naturally bend over and don't think about it, I tried it again and it felt and looked much better. I just wanna incorporate more bicep work and lat work into this day.. Maybe I am and just don't know it.. But shrugs I think I shouldn't be doing because they're really big for some reason.. I need worked them so yeah

 

[z66x]

I hope I make more progress so people might actually care torl read my threads lol.. Jdid you always post in my noob threads and I get alot of info from you I appreciate it haha