Workout Log

[W13NY]

I'm making this workout log mainly to keep track of my gains, and I would definitly like it if any of you have any suggestions as I start this up. Here is what my routine will look like:

*I alternate the exercises back and forth every week so the first week (Starting tomorrow) will be:

Monday (Legs)
Squats – 5 Sets (1 Warm up)
Leg Press – 4 Sets
Leg Extensions – 3 Sets
Calf Press – 4 Sets
Stiff Leg Deadlifts – 4 Sets

Tuesday (Arms)
Standing DB Curls – 4 Sets (1 Warm up)
E-Z Bar Curls – 3 Sets
Straight Bar Cable Curls – 3 Sets
Flat Close Grip Bench – 4 Sets (1 Warm up)
One Arm Pulldowns – 3 Sets
V Bar Pressdowns – 3 Sets

Wednesday (Shoulders)
Smith Press – 6 Sets (1 Warm up) (5 Front/1 Back)
DB Side Laterals – 4 Sets
DB Front Laterals – 4 Sets
Rear Delt Flys – 4 Sets
DB Shrugs – 6 Sets (4 Front/2 Back)

Thursday (Abs/Off)

Friday (Back/Bi’s)
BB Rows – 4 Sets (1 Warm up)
Wide Grip Pulldowns – 4 Sets
Straight Arm Pushdowns – 4 Sets
Cable Rows – 4 Sets
BB Curls – 4 Sets (1 Warm up)
Incline DB Curls – 3 Sets
Concentration Curls – 4 Sets

Saturday (Chest/Tri’s)
Incline BB Bench Press – 4 Sets (1 Warm up)
Flat DB Bench Press – 4 Sets
Flat Bench Flys – 3 Sets
Cable Crossovers – 3 Sets
Reverse Grip Pulldowns – 4 Sets (1 Warm up)
Weighted Dips – 3 Sets
Skullcrushers – 3 Sets

Sunday (Abs/Off)


Then next week would be:

Monday (Legs)
Squats – 5 Sets (1 Warm up)
Leg Press – 4 Sets
Leg Extensions – 3 Sets
Calf Press w/ Smith – 4 Sets
Leg Curls – 4 Sets

Tuesday (Arms)
Incline DB Curls – 4 Sets (1 Warm up)
E-Z Bar Curls – 3 Sets
Preacher Curls – 3 Sets
Straight Bar Pressdowns – 4 Sets (1 Warm up)
Weighted Dips – 3 Sets
Cable Kickbacks – 3 Sets

Wednesday (Shoulders)
DB Press – 5 Sets (1 Warm up)
DB Side Laterals – 4 Sets
DB Front Laterals – 4 Sets
Rear Delt Flys – 4 Sets
BB Shrugs – 6 Sets (4 Front/2 Back)

Thursday (Abs/Off)

Friday (Back/Bi’s)
DB Rows – 4 Sets (1 Warm up)
Wide Grip Pulldowns – 4 Sets
Narrow Grip Pulldowns – 4 Sets
Machine Rows – 4 Sets
BB Curls – 4 Sets (1 Warm up)
Seated DB Curls – 3 Sets
Rope Cable Curls – 4 Sets

Saturday (Chest/Tri’s)
Incline DB Bench Press – 4 Sets (1 Warm up)
BB Bench Press – 4 Sets
Incline Flys – 3 Sets
Pec Deck – 3 Sets
Seated Dips – 4 Sets (1 Warm up)
Decline Close Grip Bench – 3 Sets
Rope Pressdowns – 3 Sets

Sunday (Abs/Off)

And this would alternate each week.

Supplements:
Whey
Casein
Multi Vitamin
Fish Oil
Beta Alanine
Xtend

Goals
-To be 170-175lbs w/ 10% or less bf by June.
-Currently 160 w/ 12% bf

Stats
Body Type: Ectomorph
Height: 5'10
Wight: 160
Age: 17

Other notes: I do HIIT 1-2 times per week for 10-15 minutes each time. My maintenance calories would be about 2500 so I am shooting for 3000-3500 per day w/ 200-250g protein each day.

 

[Raladoc]

I wouldnt do so much volume. I no this is not much but IMO at your weight and age i would just be trying to get very strong on the basics then change your routine when you see what your weak points are. Im almost your age and 20lbs heavier but with a bit more bodyfat than you and i am just trying to get very strong on the deads, squat and low incline DB Press because i think the upper pec is harder to get because its a low incline its hits your lower pec a bit as well.

This is my routine atm
Monday:
Squat (8-12, 4-8, 4-8, 4-8, 8-12)
Quad Exercise (8-12, 16-20) 10s<Static
Hamstring Exercise (4-8, 12-16)
Forearm Exercise (8-12, 12-16, 25-30) 10s<Static
Donkey Calf Raise (16-20, 16-20, 40-50)

Wednesday:
Low Incline DB Press (8-12, 4-8, 4-8, 4-8, 12-16)
Chest Exercise (8-12, 12-16)
Shoulder Press (4-8, 8-12, 12-16) 10s<Static
Tricep Exercise (6-10, 10-14) 10s<Static
Seated Calf Raise (12-16, 12-16, 40-50)

Friday:
Deadlifts (3-6, 3-6, 3-6)
Lat Width (8-12, 12-16) 10s<Static
Lat Thickness (6-10, 10-14)
Biceps (8-12, 12-16) 10s<Static
Standing Calf Raise (20-24, 20-24, 40-50)

What Movement I cant increase the reps or poundage every week will be swapped out the week after.
Apart From:
The Calf Movements
Squat
Low Incline DB Press
Deadlifts

On the major movements where the rep range says 4-8 or 3-6 for the 3 sets try and get the maximum reps ie 8 or 6 on the first 2 sets. So if on the 1st set you do 8 reps don’t try and do any more just stop there then on the next set try to get 8 reps if you cant keep the same weight for the week after if you can then increase the weight for the last set and keep that weight for next week.

you could change the low incline db press to it with a bar if you prefer or even flat bb press if you really want to. But i wouldnt . This is just a template i use and i change my routine every workout but i keep a log to make sure im increasing the weight every workout on each exercise i do. I also would only do compound exercises because they are better for raw mass.
Any questions just ask. Use the template and create a sample workout and i will help if you want.
O and sorry for not doing capital I's all the time lol
Tom

 

[W13NY]

I've actually been lifting for about a year and a half. I started at 130lbs and now im in the 160s. I believe this routine has been working best for me since I put on about 30lbs in the last year and a half. I always switch up the exercises to keep my muscles confused. Once my gains start to slow, I will definitly try the routine you suggested. Thanks.

 

[Raladoc]

no probs but il put the calfs as the last thing on leg day as when i do them they start shaking i wouldnt be able to do anything after that fiasco and its Delts no lats on your shoulders day n how come it says 18 on your profile but 17 on your post?

 

[W13NY]

Yeah, I usually do calves last on leg day. And the shoulder day the lats stand for laterals, such as side laterals...just my abbreviation lol. And the age question, I believe when I first made this I put I was born 1 year earlier, not totally sure lol, definitly have to fix that.

 

[Raladoc]

lol remember to get in enough cals on your HIIT days so you dont burn a lot of muscle

 

[W13NY]

Yeah, definitly. Thanks man.

 

[W13NY]

Legs today:

Squats - 4 sets - 135x15, 185x8, 205x6, 205x6
Leg Extensions - 3 Sets - 90x10, 100x8, 100x8
Leg Press - 3 Sets - 388x10 (6 plates), 478x6 (8 plates), 478x6
Calf Press - 4 Sets - 388x8, 388x8, 388x8, 388x8
SLDL - 3 Sets - 135x8, 135x6, 135x6

 

[W13NY]

Had to do shoulders and bi's/tris today cause im pressed for time this week:

Smith Press - 5 Sets - 90x8, 90x8, 90x7, 90x7, 90x6
Side Laterals - 3 Sets - 20x8, 20x8, 20x8
Front Laterals - 3 Sets - 15x8, 15x8, 15x8
Shrugs - 4 Sets - 135x8, 135x8, 135x7, 135x7, 135x7

DB Curls - 3 Sets - 30x11, 40x7, 40x6
E-Z Bar Curls - 2 Sets - 70x8, 80x6
Cable Curls - 2 Sets - 60x15, 60x15

Close Grip Bench - 3 Sets - 90x11, 115x7, 115x6
One Arm Pulldowns - 3 Sets - 40x7, 40x7, 40x7

That was it for today.

 

[W13NY]

Back today:

BB Rows - 3 Sets - 95x9, 95x8, 105x7
Cable Rows - 3 Sets - 100x11, 100x10, 120x7
Wide Grip Pulldowns - 4 Sets - 100x9, 100x8, 120x7, 100x8
Narrow Grip Pulldowns - 3 Sets - 100x8, 100x7, 120x6
Straight Arm Pulldowns - 2 Sets - 65x11, 85x9

 

[W13NY]

Great chest/tris day!

Incline BB - 4 Sets - 95x15, 135x6, 135x6, 145x6
Flat DB - 4 Sets - 60sx8, 65sx7, 65sx6, 70sx5
Cable Crossovers - 3 Sets
Flat DB Flys - 2 Sets - 30sx9, 35sx8

Skullcrushers - 3 Sets - 40x15, 60x8, 60x8
Reverse Grip Pulldowns - 3 Sets
Weighted Dips - 3 Sets - Bodyweight + 17.5 x 7, BW+17.5x6, BW+15x7

 

[Raladoc]

Tell you what is good for your back thickness that i tried today. Rack pulls oh yes. Some might castrate me for saying this but cos i havent got a power rack in my gym i used a smith and my god i felt the pull in my lats. Also deadlifted 405lbs Dont you find that doing sldl's after squats kills your lower back? I had to drop em cos of that

 

[W13NY]

I usually don't feel it in my lower back, but this week I did because I didn't wear a belt. But the next day after SLDL's I can barely walk cause the hamstrings are so sore! Ill try those Rack Pulls this week and see how they do for me.

 

[Raladoc]

I dont see the point wearin a belt unless your liftin VERY high numbers or have a injury because not usin one will just help build your core up

 

[W13NY]

That is VERY high numbers for me...