Phunin's Summer Journal

Yeah, I'm gonna be making a journal to keep track of my progress, this Summer. Mostly because once school rolls around, everything changes and stuff, since I'm gonna get right back into my studying mentality once it comes around. I'm aiming for getting a full scholarship to College, heh. But I'll still be working out anyway. I'm just training my body in hopes of getting bigger, since most of my family lifts weights. My oldest bro is in the navy and has a greatly built body, and my other older brother is really strong. I just want to find my own strength and get muscles as well, lol.

I'm 16 years old, 5'10 and 152.5 pounds. My stats as of now aren't spectacular in the slightest, but here they are anyway:

Bench Press - 115lbs
Squat - 125lbs
Dead Lift - 135lbs

My goal lifts that I want to achieve by the end of September are:

Bench Press - 165lbs atleast
Squat - 180lbs
Dead Lift - 180lbs

I'm also trying to reach 165lbs of muscle. Routine as of now is:

Workout A
**Squat: 3 X 5
**Bench Press: 3 X 5
**Barbell Row: 3 X 5
**Deadlift: 1 X 5

Workout B
**Squat: 3 X 5
**Press: 3 X 5
**Pull-up: 3 X 5
**Power clean: 1 X 5

I alternate each week (workout a, workout b, workout a - week 1, workout b, workout a, workout b - week 2 etc). My workout days are Monday, Wednesday and Friday. I also am doing Cardio as well, doing track drills and running.

Good routine. Good set up, remember getting strong is about lifting heavy weights, getting big is 100% in the calorie surplus. Eat clean foods and a lot of them, lift heavy, do cardio and you'll have lots of size, endurance, and general health.

Keep it up.

Personal Trainer/Nutrition Consultant

I went to the gym today and did Workout B, it was a good workout o_o. I did 3 x 8's on all of them. I increased the squats by 5lbs. Doing OH Presses, I was only able to do 2 sets of 8, on the last set, I was only able to complete 7, I tried to push to 8 but I couldn't complete it, lol. Was a very good workout. Next time is Wednesday, when I'll be benching. Hope I can get 3 x 8 reps out of benching o_o.

I did jogging this morning, 2 laps as warm up, then 5 more laps after doing drills and stretching. Left, ate again, waited about an hour. Then I went to the gym and did Workout A.

Workout A
**Squat: 3 X 8 (135lb)
**Bench Press: 3 X 8 (105lbs)
**Barbell Row: 3 X 8 (85lbs)
**Deadlift: 1 X 8 (135lbs)

Gonna do more on my Deadlift next time. Gonna increase my squats as well, and my barbell rows. Try and increase my benchpress as well.

Workout B
**Squat: 3 X 8
**Press: 3 X 8
**Pull-up: 3 X 8
**Power clean: 1 X 8

Did that workout today. Accidentally put Barbell Rows into this routine, lol. Seeing good progress, squatted 155lbs today.