[BALUK]

Ok so 5 month ago all my plans for the summer were to do nothing but bulk. SOmehow i ended up getting a job , enrolling in SAT prep class , summerschool , community service program , and a basketball league . SO now ill be doing everything but bulking . Dpn't even talk to me about diet , i work at McDonalds so i get 50% of all the food so illbe doubling on crilled chicken sandwiches .As for the training it seems like ill be doing shotgun . I got my drivers license yesterday so whenever ill have an opportunity ill head to the gym and train . il try to make sure i work everything. This log will help me do that .

Ok here's what i did today . I started with some cardio for warmup , iwas planning on training legs . when i noticed that some guy was doing curls in the squat rack now heres something u dont see everyday. so after about 5 min of cardio i felt like going over there and saying something like "hey buddy why do you think they call this a squat rack" but i decided to wait . soon i see him taking the plates off the bar i get off the bike and walk over there , just when i get there i see him starting a set of reverse curls , i go "**** it and go on the smith machine so here is my workout .


Smith squats 135x10 , 185x8, 8,8
lying leg curls 100 x12 ,12 , 15
leg press 90 x12 , 180x 12 270x10 ,10
seated calf raises 90x15 135x20 , 18 , 20
some leg raises and some ab machine for 3x15 each

k that was it . I decided to go light cause i felt like it . anyway hope my next workout will be better

oh and here are my stats
height: 6'1
age: 16
weight: around 200
bench:165x5
squat:205x10
deadlift: 225x 10

I havent ever done 1rm so yeah those are my latest and highest weights i have done .

[Palmetto]

Good to see you are trying to train even though you are so busy this summer bro. Keep it up, look foward to seeing your progress.

[Project Evo]

What is it with people doing curls on a squat rack, sheeeeesh!? Glad to see you're ready to share your training prog. Keep hitting the weights and keep us posted on your achievements.

[Rocky]

Nice to see your log in here, hope you manage to get some sort of structure to your routines and your responsibilities don't encroach on your progress! :)

[BALUK]

The past week has been absolutely chaotic , i was only able to get it 2 workouts between my first post and today one back/bi/traps and one chest/tri/shloud , the wieghts ar noit worth mentioning . im just really tired physically and mentally . i decided that its best that i have a schedule for workouts that way i will workout cause if its workout day i dont care if its 3 in the moring i will do it.

i will be doing this workout

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

i've tried it before and got very good results . it's not very demanding time wise and its just what i need right now. my first workout will be on sunday and ill make sure i post the weights and all .

btw lately ive been eating a lot at mcdonalds (i work there) but im not gaining fat cause i play basketball for 2 hours everyday and it fits me cuase i dont have time to make food for myself and stuff. Im working 8 hours on sunday , does a big mac and a chocalote shake sound like a good pre workout??

[BALUK]

ok i did this this morning all in 40 min no cardio , 1-2 warm up sets with half the weight or so of the working weight


Squats 195x8
Leg Extensions 195x10
Leg Curls 60x8(each leg)
Dumbbell Pullovers i actually totally forgot about those
Barbell Overhead Shoulder Press 135x8
Seated Rows 165x8
Bench Press 155x6
Barbell Bicep Curls 75x10 (couldve done much more)
Tricep Extensions 80x10
dips x8
pulldowns 135x10

these was the first time i've gone heavy ina while so i was kinda off . hoping that tuesday's workout will be a lil better .

[BALUK]

Ok so i was only able to get 2 workouts in between the last time i posted and today . todays workout was awesome especially compared to my last weeks workout .here is a side by side comparison .

(first weight is from last wednesday workout second one if from today)

Squats 195x10 , 225x8(i just wanted to see those 45's together)
Leg Extensions 195x10 , 215x10 (could've done more)
Leg Curls 60x8(each leg) 80x8
Dumbbell Pullovers 60x10, 65x10
Clean press 115x6 (first time doing it)
Seated Rows 165x8 , 180x10
Bench Press 155x6 (i decided to go with db incline) 65x7
Barbell Bicep Curls 75x10 (couldve done much more) 85x10
Tricep Extensions 80x10 80x10
dips x8
pulldowns 135x10 150x8

btw here is a complete artricle about the workoput that im doing it's really awesome i suggest everyone tries it for at least a week , and if u do it right u might never want to get off.

[BALUK]

dang need 15 posts to post a link c

[BALUK]

Bodybuilding.com - 3-Day Workout Program For Quick Mass! Full Guide!