Teen goes big!

[Germankid]

Hey guys,
i decided to create a log to have a a better look on my lifts/training. My next goal is to get up to 220 lbs bodyweight with a bf ~14-16%. Im currently at 190 lbs at 188 cm. Ive been training for 1,5 years now. Btw. i became 17 years old for a few days so im still very young.

I will write more about myself soon...



Today I started my new routine. Its a full body workout performed three days a week. Every set to failure:

Weighted dips
+55lbs x 7 + drop-set bw x 10

Weighted pull ups
+22lbs x 5

Bent over rows
183lbs x 9

Smith front press
120 lbs x 9

One giant shoulder set to pump them up

Dumbell curls
35lbs x 10 per side

-supersetted with-

Reverse-grip bench press
110lbs x 17

Leg curls
121lbs x 12

Hack squat
ramped up to 154lbs x 12

Notice: started relative light, it tooks me ~1 hour


P.S. sorry for my pretty bad english

[Germankid]

Todays nutrition:

8am-breakfast
300g oatmeal with 0,5l chocolate milk
2 bananas

12am-little snack
some brown bread with cheese and chicken
a few little tomatoes

1pm-TRAINING

3-4pm-lunch
2,5lbs chicken breast with cream cheese
some brown bread with egg salad

8-9pm-dinner
Shake -lactose-free milk with 50g casein protein
some birthday cake, 200-300g i think(almondy daim:smooch

[Germankid]

Todays nutrition:

11am - breakfast
almondy daim cake 300g
shake- lactose-free milk(0,4l) with 50g casein powder

3pm - lunch/snack
4 slices of bread with cream cheese and gouda
a few plums

8pm - dinner
2 hamburger
1 cheeseburger
1 big beef whatever shittyy burger
2 portions of pommes
1 portion salad


around 130-140 grams of protein total

[Germankid]

25.08.13

Weighted dips
+61 lbs x 7 + drop-set 33lbs x 4

Weighted pull ups
+22lbs x 4....:pout:

Bent over rows
187lbs x 7

Smythe front press + Pull Aparts
125lbs x 7

Dumbell curls
35lbs x 12

Reverse-grip bench press
116lbs x 15

Deadlift
ramped up to 341lbs x 1

Calves Raises + Crunches
go for the pump

Notice: pull ups 1 rep less than friday.. ruined my day

[Germankid]

Weighted dips
5x5 with ramping sets, top-set +66lbs x 5

Bent over rows
5x5 with ramping sets, top-set 192lbs x 5

Reverse-grip bench press
125lbs x 15 x 15

Chin ups
bw x 10 x 6

Pumping up rear and side delts

Notice: last set per exercise were to failure

[Germankid]

Deadlifts
ramped up to 200lbs x 5... my lower back was sore from wednesday i wasnt able to go heavier. plan was to go around 310lbs x 5

Military press
ramped up to 132lbs x 9

Pull ups
after warmups on pulldowns ramped up to bw +15lbs x 5

Standing cleans
88lbs some technique training on those

Pumping up the rear delts

[Germankid]

goals by the end of the year:

Weighted dips +121lbs x 5
Chin ups +55lbs x 5
Reverse-grip bench press 180lbs x 12
Bent over rows 230-242lbs x 5
Military press 187lbs x 5
Squats 220lbs x 20(have some knee pain in the past caused football training..everything about 180lbs hurts)

hope for 210lbs bw with a bf of 15-16% at 188cm


the next few weeks my routine is inspired by bill starrs 5x5 linaer vesaions with some modifications of my

[v1hyp]

Doesn't look like your eating very much for someone trying gain weight. Why's that?

[Germankid]

Doesn't look like your eating very much for someone trying gain weight. Why's that?

Yes youre right, but i havent the time(and the money) to eat 6-8 meals a day. Mostly i eat three times a week and just one big meal the dinner. Yesterday i bought me some tupperwares to keep some good food for school with me.

Todays nutrition:

7am
Shake- water + 50g whey
1 banana
200g porridge with milk(200ml)

10am
300g chicken with some salad

2pm-PWO
Shake- water +50g whey
1 banana

3pm
500-700g selfmade casserole with chicken and potatoes
2 donuts
1 burger - 100g meat
300ml milk

7pm
2 sousages (200g) with curry sauce
500ml choco milk


do you think its too little? i guess the frequency is too low, but im four times a week from 8am to 4pm in school and we have ONLY one somtimes two breaks about 30min. new pause system.... it sucks. im thinking of taking two shakes fastly while the lessons. what do you think?

[TLopez]

im thinking of taking two shakes fastly while the lessons. what do you think?

Yes! It's better than nothing at all.

[v1hyp]

Yes! It's better than nothing at all.

Agree!!

[Germankid]

Ok im gonna do this. Yesterday i ordered 11lbs whey powder from trueportein.com!

[Germankid]

Squats
ramped up to 165lbs x 5...weight was tooooo low

Weighted dips
ramped up to bw + 70lbs x 3, bw + 22lbs x 8

Bent over rows
ramped up to 198lbs x 3, 154lbs x 8

Dumbell incline press
x 14 x 13

Dumbell curls -ss- Skullcrusher
3 rounds 12-15 reps

[Germankid]

Squats
ramped up to 176lbs x 5.... felt very light and had no knee pain

Weighted dips
ramped up to bw + 73lbs x 3.... + 1 drop-set bw + 33lbs x 4

Bent over rows
ramped up to 198lbs x 5... i used a belt one the last set felt very good

Reverse-grip bench press
132lbs x 15...+ drop-set 88 lbs x 9

Weighted chin ups
bw + 9lbs x 8

[Germankid]

Deadlift
ramped up to 210lbs x 5....was very light but i want wo work on my technique

Military press
139lbs x 8

Pull ups
bw + 22 lbs x 5 + drop-set bw x 3

Standing clean and press
ramped up to 100lbs x 5

Some side raises + curls at the end....