TekToN's (Storm's) Lifting Log

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TekToN

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My name is Storm and I am a 19 year old attending Kansas University. I weight roughly 160ish right now and I'm 6'0. I just recently got back into working out to be stronger and look better.

This is my own journal where I will now log my weight training daily (the days I workout).

I started working out in August of this year, this is a continuation of my old log I had.

My workout CURRENTLY: An and upper lower routine With 5 mile cardio put in on Mondays and Fridays. Arms 3 times a week, legs 2 times a week. Abs every Tuesday and Thursday. My workout will change every 2 months and the last day of that workout I will remax bench and squat to account for progress. I am doing 3x10
Goals: As of right now I am in the bulking phase of my workout. I've put on about 12-13 pounds since August. I will continue to bulk until around March, which is when I will start cutting

Short term goals (by year's end):

Bench: 250 +
Squat: 335
Hang Cleans: N/A - My wrist has been injured for about 2 months now, hopefully it will make a full recovery soon.
 
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Weight This Morning 161 //+ 13 pounds up since summer

Squats : 5x5 - Last set 285 x5, wide stance.

Dead Lifts : 5x5 - Last set UPPED 295 x5, arms felt like they were going to fall off getting first rep up.

Leg Curls : 3x8

Leg Extensions : 3x8

Calf Raises : 3x10 - Sticking with 3 sets of 10 on these.

Note: ALL of the above lifts are done SLOWLY to emphasize a burn within the muscles.

Abs: 3x30 crunches || PLANKS: 3x front,2xsides - Like this abdominal routine a lot because it's not overly demanding and I will stick with it

Intensity: 8.5//10

Thoughts: I'm pretty frustrated that my log literally just disappeared without a trace. Although It would be nice to have my own log, I still lost lots of data from my previous 2 months. It's always nice to see where I've come from and how much I've improved. Ugh oh well.

As for the workout, it was a good workout today. INCLUDING abs, the workout only took around an hour. Very efficient and time manageable. I'm making progress again in squats, they were easy today. As for Deads, I made more progress today as well. Although I am just making -GOOFY- faces on my last 2 sets haha.
 
Weight : 160.5 +// 12.5 pounds from summer


Bench Press : 5x5 - Last set got 205x 5

Military Press : 3x8 - Machine with freeweight Last set 185x 8

BB Curls : 3x8

*NEW* DB & BB Preacher Curls : 3x8

DB Pec Flies : 3x8

Skull Crushers : 3x8

Tricep Overhead Extensions : 3x8

DB Shrugs : 3x10

Tricep Push down : 3x8

Lat Pull Downs : 3x8

*NEW* Cable Curls : 2x8 - 40 pounds each hand

DB Shoulder Complex : 3x3x12 -- use 15's

1 set of 8 pull ups - arms were toasted by this today

Intensity: 9//10 today

Thoughts: It was a good work out. Really Bi and tricep heavy today. I want to get that swell in my arms :mad:! Patience, I know. I will keep at it. I can feel more of a strain in my arms post workout, which I assume is good. I really don't have anything else to say besides, hope everyone else is having a good day.
 
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wow--great benching. that lift seems to come naturally to you. all that tricep work must be helping out im guessing :]

however---9 sets of curls with 3 variations??? all in 1 workout? probably too much man o.o
you might want to rotate each variation every 2 or 3 weeks instead of doing them all in 1 workout : o

just sayin--you prob dont need that many curlz to get ur bis to grow lol
 
Proteinboy said:
wow--great benching. that lift seems to come naturally to you. all that tricep work must be helping out im guessing :]

however---9 sets of curls with 3 variations??? all in 1 workout? probably too much man o.o
you might want to rotate each variation every 2 or 3 weeks instead of doing them all in 1 workout : o

just sayin--you prob dont need that many curlz to get ur bis to grow lol
Click to expand...

Ya, I'm getting rid of cable curls and either preacher/barbell curls. I just wanted to try them out to see how my arms responded. Hopefully I can continue to get that bench up though. I want to press 275 by summer, which seems like a good goal.
 
Looking forward: On december 6th I will change my routine. I will work Arms on Mondays/Thursdays and Legs on Tuesday/Fridays, with abs on Tuesday/Thursdays. I will do three light days of cardio on Monday/Wednesdays/Friday: Approximately 2 miles each day. On Wednesdays I may play a pick-up basketball game or something of that nature.

For reps I will be doing mostly 3 sets of 10-12 reps on everything. I think having 3 days of rest per week will benefit me after this routine of going 5 full days a week for the past 2 months. What do you guys think?
 
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dude---YES. rest is important.

maybe you can throw in a variation of a couple exercises to keep your body from stagnating
IE: front squat
 
Proteinboy said:
dude---YES. rest is important.

maybe you can throw in a variation of a couple exercises to keep your body from stagnating
IE: front squat
Click to expand...

That's a solid idea. I was also considering a workout like this too:

Day 1: Legs/Abs
Day 2: Chest
Day 3: Back/Abs*
Day 4: Rest
Day 5: Shoulder/Abs*
Day 6: Arms
Day 7: Rest
------------------------------------------

( lots of good ideas here Bodybuilding.com - What Is The Best 5-Day Workout Split? - Workout Of The Week )

Anyways, no workout today. Have to study for a test during typical workout time. Yuck
 
Weight This Morning 158 //+ 10 pounds up since summer

Squats : 5x5 - Last set 295 x5, wide stance.-upped

Dead Lifts : 5x5 - Last set UPPED 295 x5, arms felt like they were going to fall off getting first rep up.

Leg Curls : 3x8

Leg Extensions : 3x8

Calf Raises : 3x10 - Sticking with 3 sets of 10 on these.

ran only 3 miles

intensity: 8.5/10

Thoughts: i drank about 6 beers last night. It effected me in my running honestly. I was a little hung over and couldn't press out 5 miles straight today. Was pretty frustrated but I need more sleep, so yah. On a good note, upped my squat. Going to try and stay strong here as squats have been an up and down affair.

how's everyone else doin?
 
doing great, here man. im lookin forward to getting my squat way up too!
the deadlift is going well for both of us--

one more thing
where's my video, man?

u should get a vid of ur deadlifts too for form purposes! :D
great lifting man
 
Proteinboy said:
doing great, here man. im lookin forward to getting my squat way up too!
the deadlift is going well for both of us--

one more thing
where's my video, man?

u should get a vid of ur deadlifts too for form purposes! :D
great lifting man
Click to expand...

I'll post videos on december 5th (at the end of this routine) they will be of squat and bench max out. I may try and get deads in there too. I'm going to post more than my 315 squat vid as I think it's gone up. I think my bench has gone up too, we'll see.
 
ahhh sweeeeeet : D
315+ squat? sounds awesomeee!

and ur benching is going up swiftly! im sure your bench has gone up too!!! 185x10!!! thats really good.
 
Here is an image of one of my calfs -- sorry for low quality. Took it from my phone. The lighting isn't that great so it doesn't really portray it that good, but it gives you an idea I suppose...

anotherleg.jpg
 
Weight This Morning: 160 //+ 12 pounds up since summer

Squats : 5x5 - kept strong at 295

Dead Lifts : 5x5 - rawr

Leg Curls : 3x8

Leg Extensions : 3x8

Calf Raises : 3x10 - Sticking with 3 sets of 10 on these.

ran 5 miles today

Intensity: 8.5/10

Thoughts: I had strep throat but I'm start to feel better. Normally I do legs on tuesdays but I wanted to get them in today. I will hit arms tomorrow then I will have a break from the rec as I will have x-giving coming up and be leaving town, so we'll see. I'm remaxing squats/bench on 6th, so I need to get a good workout in next week because this week is probably going to be mostly the week off-- Which is upsetting but maybe called for. With that said I need to really get after it tomorrow and give my arms a reason to grow if I'm going to have nearly a week off!!!! :action3:
 
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Proteinboy said:
i wonder how much weight "rawr " is lol

nice lifting, howcome ur taking a week off? just wondering : ]
Click to expand...

rawr is only 275 haha, I didn't use strap and my grip owns me man. I need to work on my grip because it fails me long before any of my muscles.


I am taking a week off because I am going to be going to Kansas City then to Wichita, where I don't have weights to lift at either of these places. I will still be able to do some cardio but as for weights I may be SOL
 
Weight : 160.5 +// 12.5 pounds from summer


Bench Press : 5x5 - Last set got 205x 5

Military Press : 3x8 - Machine with freeweight Last set 185x 8

BB Curls : 3x8

DB Pec Flies : 3x8

Skull Crushers : 3x8

Tricep Overhead Extensions : 3x8

DB Shrugs : 3x10

Tricep Push down : 3x8

Lat Pull Downs : 3x8

DB Shoulder Complex : 3x3x12 -- use 15's

Pull ups: 3 sets of 8

1 set of burnouts with 30 lb dumbbells curls

Intensity: 9//10 today

Thoughts: I worked out today on literally NO sleep. I stayed up all night in the library last night and didn't sleep at all today and still haven't, so today was pretty difficult for me. For some reason I'm actually not that tired just a little fatigued. Anyways, that's going to be it for today and for sometime, hopefully I can get a workout in sometime this week UGH!!!!!
 
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