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posted by Master Of Puppets

I decided to start a journal on here, like I have done on a lot of sites I visit. I want to stop attempting to give advice here, acting like I know everything because I don't lol. I want to make this journal to track my progress, and attempt to humble myself.

Statistics

Height: 5'8

Weight: 185lbs. (84kg approx.)

Bodyfat %: Somewhere around 15%

Age: 16

Training Experience: I just got back to training in late June after a bit of a layoff. I started out at 5'8 125lbs. and 12% bodyfat.

MAX LIFTS

Bench Press: 185lbs.

ATG Squat: 250lbs.

Deadlifts: 300x2

GOALS

I am trying to get a higher ratio of lifts: bodyweight. I am currently training to become a faster sprinter, as I intend to run the 100m dash. My fastest time was a slow 13.59 hand timed 100m.

Training

I lift 3 times a week usually, and I do all kinds of routines. I generally get bored very easily, so I change things up a lot. I have done (not necessarily completed) 3x3, Coan/ Phillipi Deadlift routine, upper/ lower, push/pull/legs, and I have made my own routines up as well.

Diet

I have been eating around 180g of protein lately, 100+g of fat, and around the same amount of carbs. I am going to aim for around 270g protein, a little more fat, and a little more carbs.

I train in my basement, so equipment IS an issue, but this makes me focus the most on the basic compound lifts.

Any advice/ comments are appreciated, negative or positive. This video will prolly include some videos of me lifting for form checks and/ or entertainment. :D

Have a good day everyone.

MOP

posted by Master Of Puppets

Hill Sprints

5x10m
4x20m
3x30m

220m total, 1 min./ 10m ran

MOP

posted by illsniggles

you dont need thaaaat much fat, bump the carbs up and dont go over 100 on the fat

posted by Master Of Puppets

I like eating lots of fat haha. Seems to be working well for me atm. By 100+g of fat, I mean like 105 lol. If it turns out bad, I will flip flop some stuff. :) Thanks for the comment.

MOP

posted by illsniggles

yeahh, it might catch up to you... i mean if your running signifigantly it prob wont, but just see how u feel... try to replace like 20-30 grams of fat with like 2-250 clean carbs, but thats not always easy...

and also get 2g of protein if your running a lot, to try and combat going catabolic, try and get casein in the AM and before sleep.

posted by illsniggles

just realized ur 16 and 5'8, u must be a monster compared to 99 percent of ur classmates.

posted by Master Of Puppets

Haha most of them. My school has some pretty huge kids though haha. Thanks for the comments.

MOP

posted by Master Of Puppets

Squat/ Bench Variation

Incline Bench
95x5
115x5
135x3
145x3
155x1 PR +10lbs. (same next week)

Close Grip Bench
95x8
105x8
115x8

Box Squats
95x5
135x3
165x3
185x3 PR +20lbs.

Barbell Lunges
Skipped

Workout time: 45 minutes
Sleep: 8 hours
Energy: 6/10
Soreness: lower back, hammies, triceps

Comments:
Wasn't feeling very good in today's workout. I felt rushed and uncomfortable for whatever reason. On CGBP, I hate high reps haha.

MOP

posted by Master Of Puppets

Off Day

Workout time: 0- needed to sleep haha
Sleep: 8 hours
Energy: 8/10
Soreness: none

Comments:
I hate saying this, but I already don't like the workout I made LOL. I am gonna continue with it this week, and configure something 10x better (hopefully) by the end of the week.

MOP

posted by Master Of Puppets

AM: Acceleration

20x10m

Comments: it was ****ing cold outside at 5AM lol.

Squats/ Bench

Flat Barbell Bench Press
not performed

Push Press
45x15
85x8
100x7 +5lbs.

ATG Squats
not performed

Power Shrugs
135x10
185x10 PR + 5 reps (i think)

Dot drill:
1:43 without adding errors in

Workout time: short (:D)
Sleep: 6 hours
Energy: 7/10
Soreness: shoulders

Comments:
I was time restricted today. Wasn't feeling squats and I didn't have time for bench. I still wanted an ass kicking, so I threw the dot drill in there. In regards to my training regime, I am considering focusing HIGHLY on deadlifts. I will possibly deadlift 2x a week, and work squat form on Wednesday (and possibly Sunday). I really wanna be able to sit back into my squats, shins perpendicular to the floor, and be able to go ATG. I will continue with what I had planned for this week, then change it up next week. I think the work on the posterior chain will help my running somewhat, as well as my squat. Any thoughts/ comments appreciated. :)

MOP

posted by footballplaya8813

How did you manage to go from 125 which is skinny at 5 8 to 185 since june?? thats 10 pounds a month and where would that muscle and fat go to because it doesnt look like it went to your chest or legs with the weight your using? just curious

posted by Master Of Puppets

I was 125 in the very beginning when I first touched a weight in the winter of '04 i think? When I was in 8th grade, not in june of '06 lol that's impossible. :D

MOP

posted by Master Of Puppets

AM: Acceleration

(I am getting so sick of accel. gotta get back to more tempo haha)

10x10m- 1 min. rest
10x10m- walk back rest

Comments: I felt my conditioning was deteriorating with the lack of tempo runs lately. I decided to just whomp myself.

PM: Deadlifts

Sumo Deadlifts
135x10
215x3
215x3
245x1
275x1
285x1 PR + 10lbs.
300x0

Speed Sumo Deadlifts
185x1
185x1
185x1

Rack Chins
BWx8
BWx10 + 2 reps

Workout time: less than one hour (not sure by how much)
Sleep: 7 hours
Energy: 6/10
Soreness: none right now

Comments: I just barely got 285 up on deads, and didn't get 300 off the floor. Speed deads were pretty dang slow, gotta work on that. (The weight was pretty light, just I am slow haha.) Rack chins, I really stretched at the bottom. Didn't do anything else as my back was a little stiff yesterday, didn't wanna test the waters.

MOP

posted by illsniggles

Damn 8th grade is early... i give u til about 23-24 when ur body starts fallin apart from the wear, haha jk... but not really.

posted by Master Of Puppets

Yeah idk man. And at that time I was doing like 200000000000 curls each day with like 10lbs. and some kickbacks, if I got lucky I would do some plyometrics haha.

MOP

posted by Master Of Puppets

on the 12th:

AM: Tempo

10x100m, 30s between runs

Comments: tempo felt good

MOP

posted by Master Of Puppets

Squat Form

Squats
45x5
BWx5
45x5

Lunges
95x8

Dot drill:
1:32 without errors added- seemed too easy

comments:
I feel like an emo fatass. I tried to keep my shins perpendicular going a2g and it didn't exactly work. Then I went all emo and got pissed off at myself and got some duct tape and made "dots" for the dot drill and did it as fast as I could. okay so a question about squats: should shins stay perpendicular to the floor or slightly un-perpendicular when goin a2g or is that just plain impossible?

i started working on the deadlift progression scheme.

didn't go running this morning.

MOP

posted by JDIESEL

dont go past 90 degrees on your squats.....i just made that mistake not to long ago and hurt my knee doin it.....like everyone said to me ne thing past 90 degrees is just a wasted motion

posted by Master Of Puppets

Yeah I am considering switching to parallel. I will read more material on it though before making a decision.

MOP

posted by Master Of Puppets

Plyometrics

There was a light snow on the ground, so the ground was too slippery for hill sprints.

Squat jumps
Pushups
Burpees
Clap pushups
Hang cleans

did 2 cycles of this only

all 3x5, no rest between exercises, 2 min. between cycles

dot drill:
1:31 without adding in mistakes

MOP

posted by Master Of Puppets

AM: Plyometrics

Squat jumps: 3x5
Pushups: 3x5
Star jumps: 3x5
Burpees: 3x5

PM: Deadlift/ Bench

Sumo Deadlifts
135x5
185x5
215x3
235x3
235x3
235x3 vid (http://www.youtube.com/watch?v=CC3TX12mIsc)
205x10

Good Mornings
115x8
125x9- lost count lol vid (http://www.youtube.com/watch?v=8QopC-pu8qQ)

SLDL on plates (new exercise)
135x8
135x8

Flat Bench
45x5
135x3

Workout time: a little over an hour i think (not sure when i started)
Sleep: 6.5 hours
Energy: 8/10
Soreness: none right now

Comments:
Sumos felt good, GM felt good, keep in mind I am only aiming for about 60 degrees or so. SLDL on plates wasn't exactly and SLDL, I kept my knees a little bent. Went light so I knew I could do them lol. On flat bench I was getting used to the new bench. I can finally arch correctly, but I have to wear boots to get my feet on the floor LOL. I was supposed to do floor press, but that is a no-go. I think for sprinting, I will do accel work on concrete and do plyos for tempo days.

MOP

posted by Master Of Puppets

Plyometrics/ Conditioning

Squat jumps: 5 reps
Pushups: 5 reps
Burpees: 5 reps
Barbell snatches (bar): 5 reps

1 minute between circuits, 3 circuits total. On the 3rd circuit, replace snatches for 1 min. mountain climbers.

Workout time: short
Sleep: 7 hours
Energy: 7.5/10
Soreness: hamstrings, lower back

Comments:
I gotta check out more ideas on what to do for these kinds of workouts. Sprinting is still out, as both the grass around my house and the track are covered in snow.

MOP

posted by Master Of Puppets

Squats- PL Style :cool:

took some vids to check my depth and form. my guess by looking at them myself is I need to sit back more.

Parallel Squats
135x3
135x4
135x8
205x5 (http://www.youtube.com/watch?v=uEYOUBEvAX4)
235x1

Olympic Style squats
135x8

Calf Raises
135x10- too easy

Dot drill- untimed

Workout time: 45 minutes i think
Sleep: 8 1/2 hours
Energy: 8/10
Soreness: hamstrings had DOMS going into the workout, hence the low-ish volume.

Comments:
Eh, a mediocre workout. I think my disdain for squats is making me bad at them. I feel leaner for whatever reason and oh yeah- I am making cheesecake today, some good stuff that madman made. :)

VIDEO SPECIAL

:D

dot drill (http://www.youtube.com/watch?v=EVcZmU-uveI) (with lots of mistakes ;))

MOP

posted by Master Of Puppets

Plyometrics/ Conditioning/ Accel

I did:
Squat Jumps: 1x5
Pushups: 1x5
1 Armed BB Snatches: 45x5 each arm (for the cardio benefit, not lifting)

[rest 1 minute]

Good Morning: 45x15
started to do OH squats, but the bar hit the ceiling

Accel work:
20x5m

+ stretching (I always stretch now, but I never list it in the workout lol)

Workout time: short lol
Sleep: 9 hours
Energy: 9/10
Soreness: had a knot in my back when I woke up, it loosened up during the good mornings.

Comments:
Everything felt good, nice to get some blood flowing. I am so sick of not being able to sprint, so I measured out the 5m and just ran without rest between sprints. (walk-back) I am gonna email my principal and ask when the school opens up, and if I have permission to use the gym to run in.

MOP

posted by Master Of Puppets

Cleans

Just trying to perfect form on full cleans. I will be doing these on squat day most likely.

Cleans
45x3
45x3
135x1
135x1
135x1

http://www.youtube.com/watch?v=9kc6LnMliPQ

Comments:
Not hard at all. I got some advice on form already, and I will aim to fix all the points mentioned to me. I'll prolly attempt some more of these tomorrow if I have time.

other news:

It's actually kind of coincidental that I switched my routine and my schedule changed in the same week lol. I can no longer lift on Tuesdays, so my schedule will prolly be W/ F/ Su or something to that effect. My squat workouts will be short and to the point, my bench workouts will be a LOT of volume on bench I suspect, but I will also be working on developing my new-bench form in these workouts with minimal assistance work. Deadlift workouts will probably have the most overall volume, but nothing totally extraordinary. I still have to figure out what I am gonna do in terms of sprinting. It snowed a little more last night... :(

MOP

posted by Master Of Puppets

Tempo Runs

12x110m (i lost count lmao)

Comments:
Workout courtesy of Dr. Scholl... ;) I slipped some Dr. Scholl's insoles into my shoes and away I went. The shin bugged me a little bit, but I reckon that is just cause I haven't ran on it a while. I'm gonna work on stretching it out some more.

other notes: tomorrow's workout will probably be pretty short. I am getting an ultrasound, so I am kinda short on time.

MOP

posted by Master Of Puppets

Squats

Parallel Squats
135x5
185x3
205x3
210x3
215x3
235x1
185x6- shooting for 10, damn near passed out lmao

Cleans
135x1
135x1
135x1
135x1
135x1

Calf Raises
205x10

Power Shrugs
250x2- lower weight next time

+ stretching

Workout time: 45 minutes tops
Sleep: 7
Energy: 7/10
Soreness: none right now

Comments:
Was gonna do 3x3 on PS, and 3x10 of calf raises, but ran out of time. rest periods were between 45 and 90 seconds. This felt good. I am unsure about depth on squats, but I am pretty sure I was deep enough. I will be sure to record something next workout. The ultrasound was odd, I must say. There was a warming gel on me and it just felt weird lol. Let's hope everything is ok.

MOP

posted by Master Of Puppets

Off Day

Workout time: none
Sleep: 8 hours?
Energy: 8/10
Soreness: mid-back (never felt this before lol)

Comments:
I completely neglected something in my planning for training/ eating- I have gym class this semester lol. I am considering giving up the idea that I will be running the 100m this year because I am not fast enough. I will still train for speed though, as I enjoy the rush of doing so, and I still want to become fast. Maybe next year... We ran 40's in gym, and my best time out of 2 sprints was a FKN 5.3!!! :(

Diet:
1: 6 egg whites, 2 tbsp. natty pb
2: almonds
3: 1/2 ham/ cheese sandwich
4: same as meal 3
5: chicken sandwich
6: 2 pieces turkey bacon, 6 tbsp. natty pb, :eek: whey shake
7: 1 large turkey burger, 2/3c mixed veggies
8: 4 hardboiled eggs

MOP

posted by Master Of Puppets

AM: Flying Sprints
3x60m
3x60m

Comments:
Good workout. It was like 20 degrees out when I did this. A brief explanation of what I did was accelerate slowly for 50m, and then quickly try to accelerate as fast as I could over the last 10m. I rested 1 min. between each run, and 5 minutes between each set.

BENCH
barx15
95x8
115x3
135x5
145x5
145x5
155x1
160x1
165x1
170x1
175x0
175x0
135x7

Push Press
95x5
105x3

Workout time: 1 hr
Sleep: 7 hours
Energy: 9/10
Soreness: none right now

Comments:
VOOOOLLLLLUUUUUMMMMMEEEE!!!! WOOOO!!!! I am doing something SIMILAR to what wiseguy suggested. It gave me a good workout lol. I figured since I only bench once a week, and I have limited assistance exercises anyways, so volume might be the way to go. Well peace out.

MOP

posted by Master Of Puppets

Deadlift

Sumo Deads
135x10
205x3
245x3
265x2.9- VERY close to getting it- right hand gave out
285x1 (http://www.youtube.com/watch?v=-lokCAJGZQs)

SLDL on Plates
135x10 (http://www.youtube.com/watch?v=VgsZyHdL8t8)
155x8 (PR)
185x8 PR + 50lbs.

T-Bar Rows
+45x8
+90x8 (http://www.youtube.com/watch?v=ChLJgkD46gg)
+90x8

Good Mornings
135x5 (http://www.youtube.com/watch?v=9_OZxmtHs8w)
145x5

Workout time: unknown
Sleep: 8 hours
Energy: 8/10
Soreness: none right now

Comments:
I need to warm up my back a little better before doing good mornings. I figured out why I am not getting any more cut, or more muscular- I HAVEN"T PROGRESSED IN ANY LIFTS! lol. Time to get strong. :) Everything today felt good. I actually didn't do 1 set of deads, but whatever. Good workout anyways.

MOP

posted by Master Of Puppets

Squats

Parallel Squats
145x8
185x3
210x3
215x3 (http://www.youtube.com/watch?v=qNAudK20c-E)
245x1 (http://www.youtube.com/watch?v=L31JQLTkA9g)

Cleans
135x1
135x1
135x1 (http://www.youtube.com/watch?v=_7V4GQHk3AY)
135x1
135x1

Workout time: idk
Sleep: 5 1/2 hours
Energy: 5/10
Soreness: none right now

Comments:
No AM workout. I got up, but it was just too damn cold. 0 degrees with an even colder wind chill is no fun to sprint in. I might do tempo tomorrow though, and I will see soon if the gym is open that early in the morning (5ish) so I can run in it.

Squats felt good, I was just groggy. I think I hit parallel, but I still suck at sitting back. Cleans seemed off to me, but I felt stronger on them.

MOP

posted by Master Of Puppets

Deadlift

Sumo Deads
135x10
185x3
205x3
255x3
275x3
295x1.5- grip gave out- PR for sumos.
300x0- was about to go for it again, but didn't want to injure myself/ push too hard.

SLDL on plates
145x8
165x8

T-bar Rows
+50x8
+90x8
+95x8 PR + 5lbs.

Walking Barbell Lunges
95x8
115x8

dot drill: untimed

+stretching

Workout time: 1hr, more or less
Sleep: 8 1/2 hours
Energy: 9/10
Soreness: glutes

Comments:
This workout kicked my ass!!! Everything felt good. When I say walking barbell lunges, I mean WALKING. Not lunge, come up, stop, lunge. I mean lunge, come up and sweep my other foot into the next lunge! That got my heart reate up, then the dot drill absolutely fried me. I feel like collapsing right now.

ima go to the school gym tomorrow and run sprints granted I fall asleep early enough.

MOP

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