Sam's Training Log

[Sam_96]

Bio: My name is Sam and I am 16 years old. I started working out about a week ago because I wanted to change myself. My body, my strength, my habits, the way I talk, walk, the way I act. I figured this would be a good start.

Weight, as of 4/17: 165.4
as of 4/24: 166.2
Height: 5' 10"
Age: 16

Program: I'm not using SS ver batum because I want to run every morning after lifting and to have 3 days where I wake up an hour earlier would be hell, ridiculous, and unhealthy. The run is ~3 miles.

M,W,F Squat, Chin, Run
T,T,S Bench, Deadlift, Run

Goals:
Squat: 215 3x5 (short term), 275 3x5 (long term)
Deadlift 225 1x5, 300 1x5
Bench 120 3x5, 145 3x5
Chin 3x10 #BW, 3x5 #40
Run, 22:30, 20:00
(2.6 mi)
Weight 155, 150
Flexibility More Flexible, Flexible (obscure, I know)

Note: I also want to lose weight down to a reasonable level with this, strength and body are neck and neck in terms of priority.

Workouts (over a week, long read)


Monday Apr-16 Weight Reps/sets Also there was a core workout, forgot the
Squat 115 5,5,7 Went for a short run details.
Chin ups BW 3x3 Stretched Tennis Practice

Tuesday Apr-17 Weight Reps/sets Went for very short 1.5 mi run
Bench 85 3x5 Stretched
Deadlift 155 5 Tennis practice

Wednesday Apr-18 Weight Reps/sets 2.6 mi run Stretched
Squat 115 3x8 Intense tennis practice
Chin ups BW 4, failure, 2 kips Chin ups almost impossible after first set

Thursday Apr-19 Weight Rep/sets Tennis practice
Bench 85 8,8,6 2.6 mi run
Deadlift 155 8

Friday Apr-20 Weight Reps/sets Chin ups still very difficult
Squat 135 3x5 2.6 mi run, 26:30 Stretched
Chin ups BW 3x3 Birthday party, little sleep and CRAPPY food.

Saturday Apr-21
We went to sky high for two hours, which had a bunch of trampolines everywhere.

Week recap: Strong first week. My partner wasn't able to come consistently because of his parents, but he said this should be fixed. Having a consistent spot on bench would help a lot. Also because it was my birthday week I had HORRID nutrition because everyone gave me cake and everything.

Sunday Apr-22 Rest day

Monday Apr-23 Weight Reps/sets 2.6 mi run 25 min Stretched
Squat 145 3x5 Chin ups felt better, better form
Chin ups BW 3x3 I want to make sure I get the chin ups progressing.

Tuesday Apr-24 Weight Reps/sets Sluggish day
Bench 95 5,4,4 No run Stretched
Deadlift 165 5 Bench may have hurt my back a bit, smaller jumps?


Sorry about the formatting for the workouts, I just copy paste from excel. I'll work on that.

[slowjoe]

Lifting every day is likely to be unproductive. The day off is when you get stronger.