Shoebawk's Journal

[Shoebawks]

Hello all, I am 15, 5'7" and 160 pounds, about 23% BF. I decided to keep a journal to possibly better my progress and to have comments to make sure I am doing the right thing. I have JUST started lifting, and I was trying to follow BGB for the past 2 weeks, and I like it, but am debating between that and WBB 1.1. Anyways, I have been eating fairly well, trying to log in all of my food into fitday, even though the weekend I'm typing this I went all out on crappy food because of my friend's birthday party :( .

But I will start again with my routine on Monday, and will be doing cardio both today and tomorrow. Last summer I lost 40 pounds without knowing anything about diet or exercise, I just ran a lot and stopped eating crappy food/ drinking soda. But after reading several articles, I am more knowledgable now. Anyhoo I'm going to do about 25-35 minutes of SS cardio today.

[Shoebawks]

Alright, well I completely forgot about the journal, but I have found new motivation. I have cut down a lot since I posted last, and I will now be using this as a training log. I wanted to cut my weight down nicely, which I did, to 143, and now I want to start a slow clean bulk. My training is pretty much based off of BGB.

Monday Upper
Flat Bench Press - 5x5-6
Incline Bench - 4x6-8
Cable Flyes - 3x8
Hammer Rows - 3x8
Barbell Bent Over rows - 4x6-8
Standing Calf Raises - 4x10

Tuesday Lower
Squats - 5x5-6
Dumbbell Lunges 3x10
Dumbbell Curl - 4x6-8
Preacher Curl - 4x6-8
Abs - Whatever I want to do that day

Wednesday Rest/Cardio

10 minutes HIIT
20 mins SS Cardio

Thursday Upper
Pull Ups - 5x5
Clean and Press - 4x6-8
Dumbbell Press - 3x8
Lat Pulldowns - 4x8
Lateral Raises - 3x10-12
Rear Delt Raises - 3x8-10

Friday Lower
Deadlifts - 5x5-6
Hack Squat/ Leg curl 3x8-10
Dips - 2 sets to failure
Rope Pulldowns - 4x8
Shrugs 4x6-8
Abs


Any criticism is much appreciated, going to start first thing tomorrow

[Shoebawks]

Okay, today seemed like a really good workout.

Upper body

Bench press - 1x110x10 warmup then 5 more sets at 120
5, 5, 3, 4, 2.

Hammer Rows - 45's to warm up, then 80 for 4x8

Incline Dumbbell press - 35s to warm up, then 40's for 4x6

Bent Over Rows - 110 4x8

Cable Flyes - 50 for 3x10

Standing calf raises - 250 for 2x12.