So I know I haven't posted in a while, but that doesn't mean I've given up lol. I actually enjoy working out, and even if I don't make huge gains I don't really care. It helps me blow off steam. I just haven't had time to post lately because of school. Hell I'm supposed to be studying for AP bio right now.

Anyway I've started to notice my arms getting a little bigger, which is pretty nice, and my chest is growing out some more and developing more of that cleavage between my pecs which is always good haha. My bench is now up to 155 for reps, and my squats are at 185. I was doing 105 for cleans, which is like, nothing but I'm still new to them. I feel them in my forearms a lot more than anywhere else though. Holding onto the bar is difficult.

Last week I had a pretty shitty work out week because of various things like not enough sleep, legs still sore from the previous week, or didn't have a chance to eat. But I learned my lesson. This week I'm really trying to fuel my body right. I've basically cut my carbs in half, and I'm putting more protein into my diet, and the results are pretty nice. My gut has been going away little by little. I'm probably going to start running again when the snow goes away. I don't know if you heard but there was 2 feet of snow in my area lol.

Anyway thats my update. Nothing particularly out of the ordinary, I just wanted to make sure I get down what I'm lifting at this point to gauge what to do for the coming weeks.

What I eat

So you wanted some examples of what I eat. Like I said I pretty much just eat what my grandpa cooks but I try to make sure I still get enough protein in. My grandpa usually cooks pretty lean food because he needs to watch his diet as well since he's almost 80. I was using a crappy phone camera, and since its in a bowl it doesn't look like much, but if you imagine that theres twice as much food as you see in the picture then thats basically how much is really in the bowl lol.


So I just know that this is called thit kho. Maybe you've had it growing up. But yeah pork and you can't see it in the picture but theres two boiled eggs under the pork too. Theres some rice and spinach and yeah.



More thit co, and with tofu and some tomato and rice


Chicken breast, pork, lettuce and rice. There were some pineapple slices in there too.


I think thats catfish filet, but I'm not exactly sure. Some rice and some spinach.

So those are the meals I typically will have. Sometimes I'll have other stuff like roasted pork or chicken or something but those are the most reoccurring foods in my diet. In between actual meals of that I like to have a peanut butter and banana sandwich, or a turkey sandwich. Always on wheat bread of course. At school I usually eat pasta with meat sauce because I have lunch after my strength training class, and I've read that having carbs after a work out helps shuttle the protein to your muscles because of the spike in insulin or something like that.

For breakfast I usually have raisin bran or a 3 egg omelette. Depends on if I have time before I need to head out or not.  I'll usually have some fruit at various points during the day too.

The protein I take is EAS 100% whey. The powder has 23 grams and I mix it in milk so I get maybe 35-40 grams of protein out of my shakes. I drink those asap after a work out.

So yeah thats basically what I eat.

Oh and I weigh 146ish pounds now :D

Week 4

So I didn't get a chance to do my week 3 update because I had finals and stuff in the way. But good news is I'm back up to my old work weight for all my lifts. I was really disheartened the first day I came back into the gym after a 2 week break from school, and my lifts went down by almost 10 pounds on each. But now I'm back to where I was and can start working on getting to where I want to be! Anyway, the back work out is brutal, just from the sheer amount of pull ups involved. Its so hard to get through them all. The last work out of all my days, I can barely do. I couldn't do a full set of dips on my upper body day. I was wiped.
Oh and I was wondering if there was anything I could replace front squats with because the weight hurts like a mofo on my shoulders. I put a towel under it to help but my arms still had burst blood vessels under the skin and I had a bunch of red dots for a day or two on my shoulders.
but I've noticed I've developed a more defined split in my pecs so I'm happy about that lol

So this week
Barbell Bench:135
Dumb bell bench: 55
Incline dumbbell: 40
Squats: 175
Cleans: 105
Lunges: two 25 pound dumbbells
Deadlift: 155

Week 2 (kind of late)

Well week 1 was brutal. I had christmas break right before, and since I lift in the weight room at my school, I didn't get to lift for 2 weeks. My bench press is down to 140 and my squats are down to 175 for 10 reps of 10. As for cleans I'm doing 95 pounds, which isn't much at all but next week I'm going to try to do 105 or so. 95 was a little too light for me. For dumb bell bench I used 50 pounds last week, but this week I did it with 55 and I was okay, so I think I'm going to be able to get up to my old lifting ability by next week or so.
As for my weight I've gained 2 pounds because I've been eating a lot lately. But I'm not really getting anywhere with losing my belly lol. But thats okay for now. My goal isn't really to become jacked and ripped. I mean its a nice bonus, but I really just want to improve my athletic abilities in general so this tracker is going to be mostly so I can see my progress with going up in weight for my lifts.

Also it took me about 4 days to fully recover from my leg workout. No pain no gain!

Week 1: Goals and workout schedule

So tomorrow I'm starting my lifts. I had already been working out for a while before, but now I'm starting to get really serious about it. When I started I was benching 115 and squatting around 140-150. In September I started school again and decided that I'm going to try to get my bench press up to ten reps of 185 and my squats to 10 reps of 250 by the end of the school year. I'm done with first semester and I'm halfway there so I think I'm doing good progress. I'm benching 155 and squatting 185 right now. I don't really want to bulk up as much as Hanh, but I do want to get bigger, since I'm a short guy. I figure I can't help how tall I am, but at least I can change how strong I am! I also want to get rid of my belly and get my abs to show but thats purely out of vanity lol.

Anyway my stats right now: I'm 17 years old, 143 pounds and about 5'5" tall.


Heres my work out schedule

MONDAY (Chest)
1x20 barbell bench warmup
3x10 barbell bench
5x8 dumb bell bench
5x8 incline dumb bell bench
3x10 dips
1x50 push ups

TUESDAY (Legs)
5x10 back squat (2 sets to warm up)
3x10 lunge
3x10 cleans
3x10 front squat
2x50 body squats

Wednesday
eat and sleep :D

Thursday (back -credit for workout goes to Hanh and Frank-)
3x10 Pull ups
2x10 Deadlift with light weight
5x10 deadlifts with work weight
10x10 pull ups

Every day includes an hour of my personal martial arts practice and running if I can get it in, since I have school and such.

Anyway tomorrow I'm back at school and back in the weight room. Lets do this.