B3ast Workout Log
- 12-08-2012, 12:11 PM
B3ast Workout Log
I have been lifting for about 8-9 months.
I am 15 years old, 170lbs, and natural
Deadlift:350lb (i do it once or less a month-will start doing more consistently)
Goals (by Jan 6th):
Day 1 : Chest/Arms
-Incline Barbell Bench 3x6-8
-Incline Dumbbell Bench 3x8-10
-Flat Barbell Bench 3x6-8
-Flat Dumbbell Flye 3x8-10
-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pushdown 3x8-10
-Preacher Curl 3x8-10 / Overhead Extension 3x8-10
Workout Duration : Approximately 45-60 minutes
Day 2 : Legs/Calves
-Front Squats 3x6-8
-Leg Press 3x8-10
-Leg Extension / Leg Curl 3x8-10
-Romanian Deadlift 3x6-8
-Calf Press 3x10-20
-Standing Calf Raise 3x20
-Seated Calf Raise 3x6-10
Workout Duration : Approximately 40-50 minutes
Day 3 : Back/Delts
-Barbell Row 3x6-8
-Weighted Pullup 3x8-10
-Cable Row 3x8-10
-TBAR Row 3x8-10 (Dumbbell Row if heavy enough DB's)
-Military Press 3x6-8
-Upright Row 3x8-10
-Side/Rear Lateral 3x8-10
*Face Pulls performed @ end for shoulder health
Workout Duration : 45-60 minutes
Rest time: 1minute,30seconds - 2 minutes for the Power Movements on each body part; ie:
Incline Barbell,Front Squats,Barbell Row,Barbell Curl,Lying French Press,Military Press,etc.
Rest time: 45 seconds - 1 minute for the Isolation & Hypertrophy Movements on each body part;ie :
Incline Dumbbell Curl, Dumbbell Flye, Cable Row, Tricep Pushdown, etc.
Current Caloric Intake: 2800Cals
If you would like anything else posted, let me know! Here is my latest benching video,
Youtube: i9PqGyu_bNE (add youtube.com/ ) to watch as i can not post links yet!
(could have hit 10 with a spotter)
- 12-08-2012, 12:13 PM
- 12-08-2012, 12:14 PM
12-08-2012, 12:17 PM
12-08-2012, 12:22 PM
If you ever want, and i am always open to help. Assemble a routine for me to hit strength and mass? I want to be as strong as i can get and build mass to look big aswell!
12-08-2012, 12:24 PM
12-08-2012, 12:27 PM
12-08-2012, 12:35 PM
12-08-2012, 12:37 PM
12-08-2012, 05:34 PM
Destroyed my triceps today with skull crushers, push downs and weighted dips. Did flat DB bench and regular bb bench, some biceps and threw some pushups at the end to burn out.
12-08-2012, 10:29 PM
12-08-2012, 10:35 PM
B3ast,next time put the camera on something and get him to spot you. Lol You also need to lock down your whole body when lifting. The rest of the body is rock solid and only the arms are moving. Your feet are flopping around and giving you no support at all. The power starts at the floor and flows up from there. Also, I'm liking the front squats. Those require serious upper body strength to perform.
Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
12-08-2012, 10:51 PM
I'm subbed. It's great to see a younger guy taking training and dieting seriously. If you keep it up, you'll be a complete monster by the time you're 21. I regret not starting when you did. You'll be a step above everyone else.
AZ gave ya a solid bench tip. You need to be rigid. Someone should be able to try to push your knees and they shouldn't budge.
With your routine my 2 cents is to not stick within a certain rep range like you have defined for every single exercise. The main compound lifts I generally keep lower reps, but your other exercises should vary for the most part. Please ask all the questions you want regarding your routine and/or diet, there's always an answer.
Good luck, and have fun; you'll learn a lot.
12-09-2012, 11:00 AM
Ok so watching your vid I noticed how well you were breathing.
That being said...
Get your legs underneath you more as much as you can whilst keeping your heels on the ground. Arch is also something to work on.
Ok those elbows need to come in... That right there and your shoulders are gonna hate you later down the road. Elbows in tight... Flex those lats and control the bar.
Purus Labs Anabolic Titan/Rep
Coach AB @ BossBody.net
12-09-2012, 11:00 AM
12-09-2012, 11:03 AM
12-09-2012, 11:20 AM
12-09-2012, 11:22 AM
12-09-2012, 11:32 AM
What helped me gettin the arch is putting my feet up on the bench and arching and driving the weight onto my upper back, then set my legs down. That taught me how the arch should be and now I can get into it each time.
And I don't cut, I eat lol so I'm a horrible person to answer your last question
12-09-2012, 11:36 AM
12-09-2012, 11:43 AM
12-09-2012, 11:46 AM
12-09-2012, 11:47 AM
12-09-2012, 11:48 AM
12-09-2012, 11:54 AM
12-09-2012, 11:55 AM
12-09-2012, 11:57 AM
12-09-2012, 12:25 PM
I have legs today, i will be doing 3x5 front squats and 3x5 back squats, along with leg press, and hamstring curls and quad extensions. Throw some abs and calve workout in there as well. Any suggestions on the front and back squats?
12-09-2012, 12:29 PM
I prefer back squats as my main compound movement and front squats as assistance for my quads. Then hit up some good mornings or stiff leg deadlifts for hamstrings. Like I said, vary it all up bud.
12-09-2012, 12:33 PM
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