Short Term Goal - 700/450/600

[Detard]

Hey guys.

i guess its finally time for me to start a journal on here. Ive been tracking my progress outside of WBB(in a notebook) and have made amazing progress so far.

i started out as a 130lb stick who could only bench 95, squat 115 and deadlift 115 at age 15.

i'm currently 16, and my maxes are bench: 205, squat: 225, deadlift: 245, and weighing in at 155@~12-14%BF (i think).

My goal is to bench 255, squat 315 and deadlift 345, and weigh 165-170@~11%.

I am training for snowboarding and Mixed Martial Arts, mainly Muay Thai though. I've been snowboarding for 10 years, and training in Muay thai/BJJ for about 7 months. I'm hoping to have my first fight before my birthday(april) of next year.

I used to lift 3-4 days per week on a 4 day split. Currently i am only lifting 2-3 days per week until i get my weight room put in at my new house (christmas time. I'm getting a power rack, 300lb oly set, freestanding flat bench, rubber flooring, mirror, mats, and all that good stuff. no im not spoiled. im paying for most of it and my whole family plans on using it.) I'm on a Upper/lower split until then.

my current workout is:
Day 1. Upper
flat bench 3x5
Bent over rows 3x5
DB shoulder press 3x8
Pullups(various grips) 3x8
Push Press 3x5

Day 2. Lower
Squat 3x8
Deadlift 3x8
Calf Raises 3x5
Goodmornings 3x8
Lunges 3x12

I'm trying to get in about 3100 cals per day and about 130g of protein per day.

Here we go.

[Detard]

i figure i might aswell post my workout from yesterday.

upper

Flat bench = 155x8 165x8 165x8 (didnt stick to my rep scheme)
BB rows = 115x8 115x8 115x8
shoulder press = 50'sx8 50'sx8 50'sx8
pullups = BWx8 BWx7 BWx7
Pushpress = didnt do. stupid grade 10's crowding the weight room
Dips = bw+35x6 bw+35x6 bw+35x6

it turns out that both grade 10 gym classes were in the weight room at the same time as my weightlifting class. 30 kids standing around watching one kid bench on the smith machine while 15 watch another kid doing abs and another 15 "haning out" by the power rack.

and today. rest day.

im at about 2000 cals so far with aobut 60g of protein. dinner + hockey game + home made weight gainer shake + nightime snack = 3100+ cals with about 100 g of protein.

[Stumprrp]

excellent split and great progress so far!!

[Detard]

thanks stump. gotta love those newbie gains!

[Detard]

Well i just got back from hockey. we lost 5-2. i got a roughing penalty for hitting one of my buddies. my cardio is not where it should be. I pulled my groin aswell so it might hinder my lower body workout tomrow but i'll muscle through.

[Bob]

Welcome to journal land Detard...
And great progess so far.. keep up the heavy lifting and eating.. and you will easily achieve your goals..

Good workout too.. especially when you add the hockey as cardio..

[Detard]

thanks bear! i hope your right.

[teaturtle]

hey we have close birthdays! mine is onapril 21st

[Detard]

ahh. im april 17th

[krboyd7]

Looking good so far detard. One piece of advice (up the protein). Make sure you still consume lots on rest days too.Muscle growth and repair can still occur 48-72 hrs after a workout.

[Detard]

hey. thanks for the advice. my biggest problem is getting myself to eat enough. im always hungry but i just dont like making food.

[WBBIRL]

You gotta eat bro, if you want it bad enough you'll find a way. Im quite the opposite, I can eat like theres no tomorrow and I purposely try to avoid having foods around that are easily/quickly consumed.

Ofcourse at 15 I think my bodyweight was in the 260 pound rage with my lifts being higher then your goals. Ofcourse alot of that can be attributed to being almost 100 pounds heavier then you are, so EAT LIKE YOU MEAN IT!!!!!

In all seriousness, the extra LBM will be invaluable towards meeting your goals.

[Detard]

todays workout was pretty good. i had abit of trouble with my groin pull but it wasnt too bad.

Lower
Squats=
155x5
185x5
185x5
(box squats for a change)

Deadlift=
185x5
185x5
185x5
(didnt feel that heavy)

Goodmornings=
115x5
115x5
115x5
(lower back wasnt feeling that strong today)

Lunges=
90x12
90x12
90x12
(problems with groin pull)

calf raises=
185x10
185x10
185x10
(had to pretty much do them with 20 seconds rest between sets cuz the bell rang)

all in all, pretty good. those lunges really killed me though.

IRL- yeah i konw i gotta eat up. thats what i plan on doing now. its the protein that i dont get enough of.

[Can'tstopnow]

Nice lifts. You are a step ahead getting started as intense as you are at your age, keep lifting heavy!

[Detard]

thanks for the motivation CSN!

well i jsut got back from Muay thai where we did 10 mins of skipping and worked on knees, defence to kicks and counters. pretty good training sessoin. my training partner slipped up while hitting pads and i took a knee to the face which brought me back to the reality that im not invincible.

right now im just scarfing down a big mac meal which tastes REALLY GOOD.

[Detard]

im pretty excited right now. im heading out to go pickup a freestanding incline bench for 40 bucks which will be a nice addition to my home gym. i'm also going to pickup my power rack soon and to check out some pickup trucks with my dad. sweet!

[Detard]

Upper
BB bench
185x3
175x5
155x7

Bent over rows
115x8
135x5
135x5

DB shoulder press
50'sx5
50'sx5
45'sx5

Pullups(various grips)
BWx8
BWx8
BWx7

Dips
BW+35x6
BW+35x6
BW+35x6

BB curls
70x8
70x8
70x8

all around a pretty good workout. again the grade 10's were benching on the smith machine and doing abs, but at least i helped to teach one of them how to do push press, bent over rows, and dumbell rows.

my bench wasnt feeling that great today. every weight felt really heavy. same goes for my dumbell shoulder press. i decided to throw in some dips because my tri's werent that tired and some bb curls just for fun at the end. Still looking forward to my power rack which i should have by the weekend.

[Detard]

lower
squat
185x5
185x5
185x5
(pretty easy, not too much trouble with it)

deadlift
225x8
225x5
225x4
(my back gave out before my legs, need to do more back work)

lunges
90x12
90x12
90x8

good mornings
115x5
didnt complete other sets

didnt have time for calf raises

bah. i hate not having enough time to finish my workout. my thighs were pretty sore tired fomr the lunges and squats.

[Detard]

just had hockey. we lost 6-2. my back is really sore right now. my lower back that is. i had the same sorta feeling about 2 weeks ago. i hope it goes away cuz its kinda annoying

[Detard]

wow im REALLY stiff today. my lower back KILLSS!!!!!! it feels like its the muscles that run vertical, parrallel with my spine. im gonan ice it after school. whats better. ice or heat for muscles?

[Detard]

diet today
bowl of vector cereal with 2 cups whole milk - double portion
3 sandwiches for lunch + bannana, cheese string, 2 juice boxes + other goodies
pasta with meatballs - double portion
massive hamburger + medium coke

so far i'd say im somewhere around 2500 cals or so with probly 80g protein

[Chubrock]

Strong GMs man. Are you training for strength or what?

[Detard]

thanks. yeah im training for strength. trying to slowly bulk to 165 by april then maintain for a while.

[Detard]

had to cut my workout REALLY short today. it was a half day at school so i only had about 30 minutes to lift.

upper

bb bench
135x5
155x5
155x5

really easy, almost no strain

DB bench
60x5
60x5
55x5

and that was all. owell. pretty soon i'll be able to get my real workouts pumping.

[Can'tstopnow]

That Muay Thai looks to be it, I train BJJ as much as I can. I need to look for a Muay Thai school. Nice deads, I see em comming up in wt, good work.