My Road To Becoming Bigger

J

Jake 85

0
My road to becoming bigger officially started today. im 15 years old in my freshman year of hs. im wr/kr, and could possibly make varsity kr if i bulk up a little. I found what program ill be using ( defrancos skiiny bastard with extra workouts added) and figured out my diet ( moms going shoping tommarro) todays workout felt great. its only been 1 day but i already feel stronger. ive made a new max with 3 reps of 125.thats good considering at the beggining of the school year i was only maxing 110. if you want to check out my workout here it is
Sunday
Max Effort Lift 1-5 reps
Bench Press

Power Cleans
Bent Over Rows
Bent Over Lateral Raises
Inline/Decline Flyes

Speed/Power Training
Clap Pushups
1 armed Raises

Monday

Dead Lift
Lunges/Reverse Lunges or Calf Raises
Squats

Grip Training 3 sets timed
Plate Pinch Grip
Crushing Grip


Tuesday off

Wednesday
Rows
Incline/Flat Bench Max rep at 95 lbs
Dips or Pull ups
Power Cleans




Thursday
squats
lunges/ reverse lunges or calfraises
Dead lifts

Conditioning
Medicine Ball throw down
Punching Bag Drag w/ added weight
Friday off

Saturday
Bench press 95 lbs incline/flat max reps
Skull crushers
Chinups/pull-ups
Shrugs
Incline Curls
Incline/Decline Flyes

Grip Training 3 sets timed
Plate Pinch Grip
Crushing Grip
 
Last edited:
Hope all goes well. I'm bulking up too. Right now I weigh 173 and plan to get up to 193 by June 10th. Good Luck with your goals.
 
Havnt had much time to write in here. Been busy with school and my paintball team. But we just got a big snow storm in the notheast so paintball is cancelled again for a while and ive finnally decided to sit down and write in this thing. Alright ive finished my first week of the new program. I feel like ive accomplished alot more compared to my previous workout routines. I have felt a little more tired the last couple days, and i think i may be overtraining. so instead of resting every 3 days, im going to rest after every 2 just incase i am overtraining. Im going for a new max in my bench, squat next week. im going to go for 135 on my bench ( currently benching 125 5 reps.) i should be able to pop at least one out. and im pretty confident i can squat 200 ( currently 185 10 reps ) im still doing good on my diet, but i gave in for the first time this week and had a snack pack. it was irresistible. but i figure once a week couldnt hurt. :cool: i have gained about 2 pounds this week also, im up to 140 now. ill have some before and after pictures up in about a month.
 
Today was a much needed offday. I was able to relax and catch up on some school work. My diet has been going pretty good. This is what i ate today.
breakfest 10:00 full bowl of rasin bran with a english muffin with peanut butter on it.

12: bowl of chunky soup with a peanut butter sandwich on wheat bread and a orange

2 30 protein shake with ham and cheese sandwich on wheat bread and a fruit cup

4:30 2 nutrigrain waffles and a bag of carrots
ill have my dinner around 6 and then have a snack around 8. Ive really improved in my diet. Before i started eating right, i was coming home from school and having a fudge brownie, suzy q and pizza rolls. luckily i have a fast metabolism and didnt get fat from eating like that all those years, but it was still none the less unhealthy. The most improvement ive seen so far is in my abs. ive been working them out every day except my off days, and they're starting to look ok. ill have some pictures of them later this month.
 
Last edited:
Ive gotten to that time of the year in school where i dont feel like doing anything anymore and i just want summer to come. i think since i did so good the first 3 quarters il kinda half ass 4th quarter. do just enough to pass. and hopefully the exams are easy. But my off day yesterday really replinshed me. I was going for a new max today but nobody was home to spot me. i did the rest of my workout and waited for my stepdad to get home to spot me. i was phsyced when he got home to try a new max. i accomplished it ;) im now at 130. and to think at the beggining of school i was only benching 110. ive now gained 20 pounds in my bench and in my weight from the beggining of school.i worked my abs really hard today. im starting to see a 6 pac devolop. actually i dont know if ones really devolping or thats just what i want to see. but i feel great anyway. hopefully i can keep it up
 
Good leg workout today. heres what i did
Reverse Lunges- 1-10-145 2-6-145
Squats- 3-10- 195
Calf Raises- 3-10-105 ( raise front, out wards, and inwards each set )
Abs- 1-20 decline crunches ( 35lb plate on chest)
1-20-knee raises
Might put a picture of my abs up tommarro or later today.
 
Unlike working out, this journal is one thing im not consistent with :p But anyway its been about 3 1/2 weeks since ive been on this routine. i dont see any results yet, but i know it takes a while to start seeing results. i do feel much stronger though. today was one of the worst eating days ive had in a while. my breakfest, brunch, and lunch, and after school meals were fine, but after i worked out i had my protein shake, then had a couple handfulls of fritos, and for supper i had a greasy pizza with some beef jerkey:rolleyes: i guess once in a while wont hurt as long as i dont make it a habit. i think at the rate im going ill be in much better shape for football than i was last year. here are my current stats
5'8, (most of my family sprouted up in highschool, so i think i should be having a growth spurt soon)
145lbs ( gained 2 pounds this week :D )
Bench-130
Squat-200
Deadlift-140
Bent Over Row-115 ( could probaly do more, but i like to be carefull when doing excersises involving my back)
 
I love the weekends, and i love summer :) theres No school work, you can relax, and i get too play paintball. But on workout terms all went good today. got a good uperbody workout and got all my meals in, good ones too. i took my body fat today %today, and im at 11%. it was won of those online caculators, so i dont know how accurate those things are. but i do have a quick question on upper body compound workouts. right now im doing flat bench/incline bench, rows, and dips. i have one supplemental day, and on the other 2 days i usually incorporate flyes or db bench press because i really wanna build up my chest. are there any other upperbody compounds that i should be doing or any other workouts that target the chest area well?
 
Rainy day today, so i stayed inside and worked my legs really hard. i hit a new high in my squat, reaching 215. I pushed myself so hard doing squats and lunges i could barely do deadlift :p another succesful eating day as well. ill have some 1 month progess picks at the end pf the week also
LeiYunFat said:
Not really, no.

You're doing DeFranco's program -- are you oly lifting on the strongman and gpp days?
Click to expand...

Im not exactly sure what that is. i know the strongman day is keg throw,tire flip,farmers walk, sled drag, and tug of war. i dont have access to any of that stuff nor do i have the space as i live in a condiminioum. is there a substitution for these excersises? im not familiar with " oly lifting or gpp days. could you explain further on that? and could you also go over the grip training? i cant really understand how to do the excersises. thanks
 
oly lifting=olympic lifting. This means power cleans, snatches, and all kinds of variations like clean high pulls, snatch pulls, etc. If your coach doesn't have your team do these lifts, there's something wrong.

GPP=General Physical Preparedness. This includes exercises like sled dragging, tug of war, tire flips, sandbag training, sledgehammer swings, etc. You can put things together the simulate this kind of training.

YouTube - Budget Training - RossTraining.com

This is a great all around video but I wanted you to see how you can set things up with stuff you have around the house. Look especially at the last segment "Sled dragging". You can make this yourself.

Grip training:
Testosterone Nation - Massive Forearms, Strong Grip
 
All right thanks alot, i have to say you have given me the most viable information since ive been on this forum. The only excersise my coach has the team doing out of the olympic lifts are the power cleans. His workout runs on monday, wednesday and friday. You do the same thing every workout, all year long. Flat Bench, Squat, and Power Cleans. I tried it for about a week and didnt like it at all. I get a better workout when im doing it by myself. Straight buissness, no wasting time talking to your friends. And it takes forever just to get to the stations, especially being a freshman.But ill check up on that stuff, try to incorperate it into my workout and get back to you.
 
Last edited:
No problem, Jake. I noticed you seemed like you were prepared to genuinely work hard, and take the necessary steps. You should be proud of yourself.
 
Thanks alot. I am quite proud of myself. My family and friends have noticed my increase in strength and size, and it really motivates you that much more, especially when your friends tell you. I gave my workout a little bit of a makeover, putting in grip training, speed/power training, and conditioning. Im going to finsih off the week, then start with the new schedule. its posted above if you wanna check it out .once summer vaction comes, ill have time to do cardio, sled dragging, car pushing, and throw in some workouts to increase my speed and vertical jump. Im getting excited just thinking about it :D 48 more days left
 
Last edited:
Alright, when was the last time i wrote in this thing? Idk, but i just realized how much my workout sucks!! I just read Program Design for dummies at t-nation, why didn't i look at that before :mad: everything you need to know about constructing a workout. goodbye split,hello fullbody. here is my new workout

Bench Variation
Deadlift Variation
Military Press
Squat Variation
Row
Isolation Exsersise

All compound excersises, besides isolation. Have vertical push pull, horizontal push pull, and leg workout. I was clueless to that push pull thing. Im starting tomarro, wish me luck. Pictures will be up at the end of the month once all this nasty looking poison ivy is off me
 
Bulking at the moment has hit a plateu. Im stuck at 145. I know im not getting nearly enough protein that i need and i think thats the problem combined with my previous sucky workout. I havent done lowerbody in about 2 weeks. and considering lots of your mass comes from lower body, it means no gain for me. Im going to have to drink about 5 protein shakes a day just to get enough protein in me. i need to find a different source of protein :eek:
 
You must log in or register to reply here.
Back
Top