[MikeNYY420]

So I decided to start a new better log than my last one and hopefully this will provide some help in reaching my goals which are- Bench press 210 by September (175lbs now), weigh 170 by September(152 now) and 14in. arms (13 now). The supplements I'm using right now are Cell-Tech and Leukic by MuslceTech and N30 from MRI. I eat vey well and alot, roughly 3500 calories a day mostly monounsaturated fats and over 200g of protein.
My split looks like this
Chest tris and delt

Bis Back and traps

Legs and abs.

Today is my first day back after 5 days off to let my body rest for a while and it made a big difference.

Flat banch- warm up- 1250bs-13-130lbs-10 135lbs-8-150lbs-5

Decline bench-115lbs-13-120-10-125-7-140lbs-5

Incline bench- 90lbs-8,7,6

Shoulder press machine- not sure the weight 3x sets

Front press- 65lbs- 8,7,6

Skullcrushers 70lbs(heaviest dumbells they have for some reason) 15 reps easy

Tricep pulldown rope machine( not sure the weight)

Close grip bench- 90lbs 15-100lbs- 10,8

Ran 6/10th of a mile fast.

These reps are not exact because I was at the gym in school and didn't have anything to write my stuff down in.

Tomorrow's either legs or bis and back not sure which just yet depending on if I have a ride or not.

[mr_bhana]

Seriuosly you cant expect to gain 2 inces on youre arms in 3.5 months, an inch a year is good progress!!!

You look good for a 14 yr old, i couldnt bench what you did at that age lol, i should have started earlier!! I know youre diets good an all but personally i think you got a lot of reliance on supps. Good job though and best of luck with it!

[MikeNYY420]

Originally Posted by mr_bhana

Seriuosly you cant expect to gain 2 inces on youre arms in 3.5 months, an inch a year is good progress!!!

You look good for a 14 yr old, i couldnt bench what you did at that age lol, i should have started earlier!! I know youre diets good an all but personally i think you got a lot of reliance on supps. Good job though and best of luck with it!

Yeah I thought the 2 inches thing might be a little much, but I don't really go what good progress in that area. I'm more concerned about weights.

[cmart315]

Honestly, its good you have goals but at your age, the only thing you should be worried about is eating like a horse and lifting some heavy weights and staying dedicated, it will all come in due time.

[MikeNYY420]

^ Goals are what I make to push myself farther I eat lift and sleep alot though.

Yesterday was leg day, went like this

Squats- warm up- 220lbs-6 215lbs-10,5,9

Leg extensions- 117 1/2lbs- 12-120lbs-12-125-9

Romanian deadlifts-110lbs-15-120lbs-12,11

Lying leg curls- 70lbs-11,6,8

Exercise bike on highest level

Legs are my weak point I've never liked squats, but I know if I wanna competed I better get good at them.

[MikeNYY420]

Bicep back and trap day. This is my first time doing deadlifts, but I tried to make sure I had good form.

Deadlifts- 185lbs-10 190lbs-8- 195lbs-7

Bent over rows- 110lbs-11- 115lbs-8,6

Front lat pulldown- 100lbs-10-105lbs-7,7

Dumbbell hammer curls - 50lbs-6,3 (R,L) 45lbs- 9,8,10,8 R,L,R,L

Dumbbell preacher curls- 35lbs-13,12 (R,L)- 40lbs- 5,5,5,5 (R,L,R,L)

Incline curls- 25lbs 4,3(R,L)

Barbell shrugs- 215lbs-10-220lbs-10-225lbs-8

Close grip barbell shrugs- 200lbs-10-210lbs-9,9


I felt like that was a pretty good overall work out, but during incline curls my biceps just pretty much gave out. I'm wondering if that's a sign of overtraining?

Took Leukic and N30 before my work out and Cell-Tech after along with good meals.

[MikeNYY420]

Today's chest triceps and delts day. Got some new music to help get me pumped (Exodus).

After a warm up
Bench press- 135lbs-11 140lbs-6 145lbs- 5 155lbs-1

Incline Bench- 90lbs-13 100lbs-6,9- 105lbs-6

Pec Deck- 150lbs-9-155lbs-7-160lbs-5

Decline close Grip bench- 90lbs-13- 95lbs-5,8- 100lbs-7

Tricep Pulldown- 35lbs-7

Military Press- 55lbs-8-60lbs-5- 50lbs-8,7

Bent over dumbbell raises- 20lbs- 12,11,9

Dumbbell shoulder press- 30lbs-8-35lbs-5-30lbs-8


I felt like I had a pretty good work out today I switch from decline bench press to pec deck today to make sure I didn't overtrain my triceps like I think I might have been. I stopped after one set on the tricep pulldowns because of that too.

Bought lots of whole grain stuff and of course eating fish and other meats, cretine and lots of water. This month alone after starting taking Cell-Tech for the first time I've gained 4lbs and half an inch on my arms, which I'm very happy with.

[mr_bhana]

Hey bro, if you can do 11reps on 135 bench press im pretty sure you can do more than one rep on the 155?

[MikeNYY420]

Originally Posted by mr_bhana

Hey bro, if you can do 11reps on 135 bench press im pretty sure you can do more than one rep on the 155?

I don't know it's weird cuz my triceps always get tired faster than anything else. When I first start off I can do more, but after my 3 other sets I can't do more than 155.

Today was an off day, had baseball practice and made sure to eat 6 meals with lots of food and water, and got 10 hours of sleep.

[MikeNYY420]

May 26, 2008

Today's leg day I've changed my routine for the first time in a while and here's what I came up with.

Smith machine squats- 220lbs/13/230lbs/10/235lbs/10/240lbs/7

Hack squats- 135lbs/8/140lbs/7/145lbs/10/150lbs/6

Leg extensions- 120lbs/12/122 1/2lbs/11/125lbs/10

Good mornings-65lbs-10/70lbs/10/75lbs/10

Barbell lunges- 80lbs/8/6/6

Leg curls- 72 1/2lbs/10/75lbs/9/77 1/2lbs/6


Today i squated the most I ever have(240) and I'm not sure if I was doing the good mornings right, but I didn't feel them much or like them.

Am I supposed to have to scrap the bar up along my legs or should it be farther back for hack squats?

Thanks.

[mr_bhana]

Good job, try the stiff legged deadlifts if you dont like good mornings, both a hip dominant movement. I like the SLDLs personally, any chance you could do free weight squats in youre gym?