BigJax23
New member
Hey everyone, I'm starting this log to track my progress, stay accountable, and get some advice or critiques from others in the community. I've been lifting on and off since my senior year of high school, but I’ve been more consistent for the past 2 years. Looking to take things to the next level and improve both my physique and strength.
Current Stats:
- Height: 6ft
- Weight: 238 lbs
- Age: 23
- Training Experience: 7 years (with 2 years of consistent training)
Training Split:
I follow a basic push/pull/legs split with a focus on compound lifts and some accessory work. Here's a breakdown of my current weekly routine:
Monday - Push (Chest, Shoulders, Triceps)
- Flat Bench Press: 195 x 12, 205 x 10, 215 x 8
- Incline Bench Press: 155 x 15, 165 x 12, 175 x 10
- Lateral Raises: 10 x 10, 10 x 8
- Front Raises: 15 x 10, 15 x 8
- Bent Over Reverse Flys: 20 x 10, 20 x 8
- Tricep Pulldowns: 40 x 20, 3 sets
- Reverse Grip Pulldown: 50 x 10, 6 sets
- Overhead Tricep Extensions: 40 x 20, 3 sets
Tuesday - Pull (Back, Biceps)
- Iso-Lateral Row: 90 x 15, 100 x 12, 110 x 10
- Seated Row (Ground): 101 x 20, 3 sets
- Cross-Body Hammer Curl: 35 x 15, 3 sets
- Overhead Curl: 25 x 12, 3 sets
- Pull-Ups: 3 sets of 6
- Reverse Fly: 130 x 10, 3 sets
- Palm-Up Wrist Curls: 80 x 40, 80 x 35, 80 x 30
- Palm-Down Wrist Curls: 20 x 12 (drop reps by 2 per set until 2)
- Cable Hammer Curls: 50 x 12, 3 sets
Wednesday - Legs
- Hip Thrusts: 185 x 10, 205 x 10, 215 x 10, 215 x 12
- Seated Leg Curls: 130 x 8, 125 x 8, 115 x 10
- Lying Leg Curls: 108 x 12, 3 sets
- Calf Press: 180 x 15, 200 x 15, 210 x 15
- Calf Extensions: 205 x 15, 220 x 15, 230 x 15
- Leg Press: 180 x 10, 230 x 12, 250 x 12
Thursday - Push 2 (Chest, Shoulders, Triceps)
- Single Arm Crossover: 60 x 12, 3 sets
- Cable Fly (High): 50 x 12, 50 x 10
- Cable Fly (Mid): 42.5 x 12, 42.5 x 10
- Cable Fly (Low): 20 x 12, 15 x 12
- Pec Deck: 250 x 12, 255 x 10, 260 x 8
- Overhead Press: 35 x 15, 3 sets
- Tricep Machine: 100 x 12, 110 x 12, 115 x 12
- Reverse Grip Pulldown: 47.5 x 15, 52.5 x 15, 55.5 x 12
Friday - Pull 2 (Back, Biceps)
- Seated Cable Row: 160 x 15, 145 x 15, 2 sets
- Straight Arm Pulldown: 50 x 12, 3 sets
- EZ Bar Curl: 40 x 20, 5 sets with 20-30 sec rest
- Preacher Curl: 125 x 15, 125 x 12, 125 x 10
- Face Pulls: 50 x 15, 3 sets
- Shrugs: 130 x 30, 130 x 25, 130 x 20
- Palm-Up Wrist Curls: 80 x 40, 80 x 35, 80 x 30
- Palm-Down Wrist Curl: 20 x 12 (drop reps by 2 per set until 2)
- Wide Grip Seated Row: 70 x 10, 100 x 12, 85 x 12
Diet:
I’m aiming for a daily caloric intake of around 2200-2500 calories, with a breakdown of:
- Protein: 200-230g
- Fat: 60-70g
- Carbs: 150-175g
Typical day includes:
- Breakfast: Protein shake, chicken and rice with a sauce (usually lemon chicken), and sometimes a little ice cream for a sweet treat.
- Lunch/Dinner: Same as breakfast or lean beef with sweet potatoes. I aim for simple, whole foods to keep things easy.
- Snacks: Fruit (berries, watermelon) and protein shakes to hit my macros.
I also use Creatine and Pump Fuel as a pre-workout supplement. My diet is fairly basic, but I keep it balanced and straightforward to stay on track with my goals.
Sleep:
I’m averaging 6-7 hours of sleep per night. I know this isn’t ideal, but I’ve found that I recover well with my current routine.
Goals & Next Steps:
I’m looking to make consistent gains, especially in strength and muscle mass. I would love some advice on:
- Volume and recovery: Am I overtraining, or does the split look solid for my goals?
- Dieting: Any tips on how to tweak my nutrition for more muscle gain or fat loss while maintaining strength?
- Supplements: I currently take creatine and Pump Fuel, but I'm open to suggestions for anything that might enhance performance and recovery.
I'll be updating this log regularly to track progress and improve. I’d appreciate any feedback or advice from those who have been through similar training phases. What do you think of my approach?
Thanks for reading, looking forward to the journey!
Current Stats:
- Height: 6ft
- Weight: 238 lbs
- Age: 23
- Training Experience: 7 years (with 2 years of consistent training)
Training Split:
I follow a basic push/pull/legs split with a focus on compound lifts and some accessory work. Here's a breakdown of my current weekly routine:
Monday - Push (Chest, Shoulders, Triceps)
- Flat Bench Press: 195 x 12, 205 x 10, 215 x 8
- Incline Bench Press: 155 x 15, 165 x 12, 175 x 10
- Lateral Raises: 10 x 10, 10 x 8
- Front Raises: 15 x 10, 15 x 8
- Bent Over Reverse Flys: 20 x 10, 20 x 8
- Tricep Pulldowns: 40 x 20, 3 sets
- Reverse Grip Pulldown: 50 x 10, 6 sets
- Overhead Tricep Extensions: 40 x 20, 3 sets
Tuesday - Pull (Back, Biceps)
- Iso-Lateral Row: 90 x 15, 100 x 12, 110 x 10
- Seated Row (Ground): 101 x 20, 3 sets
- Cross-Body Hammer Curl: 35 x 15, 3 sets
- Overhead Curl: 25 x 12, 3 sets
- Pull-Ups: 3 sets of 6
- Reverse Fly: 130 x 10, 3 sets
- Palm-Up Wrist Curls: 80 x 40, 80 x 35, 80 x 30
- Palm-Down Wrist Curls: 20 x 12 (drop reps by 2 per set until 2)
- Cable Hammer Curls: 50 x 12, 3 sets
Wednesday - Legs
- Hip Thrusts: 185 x 10, 205 x 10, 215 x 10, 215 x 12
- Seated Leg Curls: 130 x 8, 125 x 8, 115 x 10
- Lying Leg Curls: 108 x 12, 3 sets
- Calf Press: 180 x 15, 200 x 15, 210 x 15
- Calf Extensions: 205 x 15, 220 x 15, 230 x 15
- Leg Press: 180 x 10, 230 x 12, 250 x 12
Thursday - Push 2 (Chest, Shoulders, Triceps)
- Single Arm Crossover: 60 x 12, 3 sets
- Cable Fly (High): 50 x 12, 50 x 10
- Cable Fly (Mid): 42.5 x 12, 42.5 x 10
- Cable Fly (Low): 20 x 12, 15 x 12
- Pec Deck: 250 x 12, 255 x 10, 260 x 8
- Overhead Press: 35 x 15, 3 sets
- Tricep Machine: 100 x 12, 110 x 12, 115 x 12
- Reverse Grip Pulldown: 47.5 x 15, 52.5 x 15, 55.5 x 12
Friday - Pull 2 (Back, Biceps)
- Seated Cable Row: 160 x 15, 145 x 15, 2 sets
- Straight Arm Pulldown: 50 x 12, 3 sets
- EZ Bar Curl: 40 x 20, 5 sets with 20-30 sec rest
- Preacher Curl: 125 x 15, 125 x 12, 125 x 10
- Face Pulls: 50 x 15, 3 sets
- Shrugs: 130 x 30, 130 x 25, 130 x 20
- Palm-Up Wrist Curls: 80 x 40, 80 x 35, 80 x 30
- Palm-Down Wrist Curl: 20 x 12 (drop reps by 2 per set until 2)
- Wide Grip Seated Row: 70 x 10, 100 x 12, 85 x 12
Diet:
I’m aiming for a daily caloric intake of around 2200-2500 calories, with a breakdown of:
- Protein: 200-230g
- Fat: 60-70g
- Carbs: 150-175g
Typical day includes:
- Breakfast: Protein shake, chicken and rice with a sauce (usually lemon chicken), and sometimes a little ice cream for a sweet treat.
- Lunch/Dinner: Same as breakfast or lean beef with sweet potatoes. I aim for simple, whole foods to keep things easy.
- Snacks: Fruit (berries, watermelon) and protein shakes to hit my macros.
I also use Creatine and Pump Fuel as a pre-workout supplement. My diet is fairly basic, but I keep it balanced and straightforward to stay on track with my goals.
Sleep:
I’m averaging 6-7 hours of sleep per night. I know this isn’t ideal, but I’ve found that I recover well with my current routine.
Goals & Next Steps:
I’m looking to make consistent gains, especially in strength and muscle mass. I would love some advice on:
- Volume and recovery: Am I overtraining, or does the split look solid for my goals?
- Dieting: Any tips on how to tweak my nutrition for more muscle gain or fat loss while maintaining strength?
- Supplements: I currently take creatine and Pump Fuel, but I'm open to suggestions for anything that might enhance performance and recovery.
I'll be updating this log regularly to track progress and improve. I’d appreciate any feedback or advice from those who have been through similar training phases. What do you think of my approach?
Thanks for reading, looking forward to the journey!
