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  1. #1
    QUADZILLA CWGame's Avatar
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    Location: Arizona, United States
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    Work out log/progress for 1 year

    Hi guys, I'm new to this site, but have been working out for about a year. I am somewhat serious about it ,but I don't eat serious. I am going to bulk this summer once school is out because I currently have work, school, and training so it is hard to keep up on. The workouts on my workout list are my PR's I have been writing down on my ipod for the last year they aren't every workout I do. Yes my squat is lagging way behind compared to my bench even though I do legs once a week at the gym and once at school, I'm just not that big of a fan of squats. I also don't really ever deadlift but my max is 275 last time I tryed which was awhile ago. I would love any comments, feedback, critiquing, and help on how I can improve.

    (THE NUMBER NEXT TO THE MONTH AND YEAR IS MY BODY WEIGHT)
    Incline db- 35x5
    Incline Smith 30x5
    Flat bench Smith 35x5
    Flat bench Smith 40x3
    Flat db- 35x4
    Standing db-25x3
    Flys- 20x3
    Fly machine-90x5
    Consintration curls-10x10
    Machine curls-55x6
    Shrugs-35x10
    Shoulder press- 35x6 by self
    Pull down-80x5
    Machine rows- 90 max
    Cable rows- 70x5 max
    Sit ups- 20x20
    Push down- 70x5
    Side shoulders- 15x10
    Rear shoulders- 70x4
    ALASKA ABOVE- 8th grade

    Arizona December February 11-12 (149)
    Flat bench db- 55x6
    60x1
    Incline db- 55x1
    Shoulder press 50x6
    Standing db- 60 bar x10
    70 bar x4
    Dips 4x15 (4 number of sets)
    Dips +30x5 (added weight +30)
    High intensity cardio- 15.0x15
    High intensity run- 6.00x20
    leg press- 515x4
    Incline bench- 85x6
    Machine rear rows- 120x6
    400m- 54s
    Flat bench-140x2
    135x1 (fail January)
    Decline bench-125x6
    Fly machine- 110x6
    Rows db- 45x6
    Sqaut-165x4

    March 12-
    Flat bench db- 60x5
    Decline bench- 155x4
    Tricep push down- 50x8
    Lat pull down- 100x10
    Flat bench- 165x1
    Sqaut- 190x1
    Power clean- 135x1

    April 12-
    Flat db-65x6
    70x4
    Flat Bench- 170x1
    Sqaut- 190x1
    Db curls- 30x12
    Dips- 4x10
    Chin ups- 10
    Pull ups- 6
    High intensity run- 6.0x3 for 10 min
    High intensity cardio- 15.0 for 15 mins
    Tricep push down- 57x8
    Lat pull down- 100x10 slow
    Push ups- 10 for 8 sec
    Prone isolation- 1:30
    Sqaut iso- 1:00

    June 12-
    400m- 1:07
    Flat bench- 135x5
    Flat db- 70x4
    Incline db- 60x6
    Machine flys- 115x5
    Lat pull down- 130x6
    Curl bar-50x8
    Sqaut- 200x1
    Db shoulders- 60x5 help

    August 12- 160
    Flat bench- 200x1 Pinky's (school)
    Sqaut- 225x5 (wrapped belt)
    Incline db- 70x4
    Shoulder press 60x5
    Skull crushers- 70x6
    Back machine 3 plates x10
    Flat bench db- 70x5
    80x2
    Pull ups- 10
    +40x2
    Push ups- 70
    Abs- 95x50
    110x25
    Curls 75 bar x10
    Tricep extensions- 45x20
    Hammer ups- 19
    Hammer curls- 30x7


    September 12- 161
    Curls bar- 85x5
    95x5
    100x2
    Hammer curls iso- 30x7
    Skull crushers- 70x10
    Pull ups- 18
    Flat curls iso- 30x7
    Tricep push downs- 57x8
    Abs- 110x40
    Lunges- 30x3
    40x1
    Flat bench-185x2
    155x8 (gym)
    145x10
    135x15
    135x18
    Flat db- 80x2
    Incline db- 60x5
    Push ups- 80

    October 12-
    Flat bench- 185x2 (gym)
    175x8
    Shoulder press- 60x5
    Dips- 20


    November 12- 164
    High intensity run- 6.0 x5.0
    Smith leg press- 240x10
    Flat db against wall- 35x8
    Bench 135x16
    145x12
    Dead lift 275x1


    December 12- 171
    Flat bench- 210x1 (gym)
    135x17
    225x1 ( pinkys 12/10/12)
    230x1 (wide 12/17/12)
    240x1 (wide 12/18/12)
    Shoulder press- 70x4 ( no count lift off)
    Sqaut- 225x6 (wrapped)
    245x2 (belt)
    Leg press- 605x3
    Flat bench db-80x6
    Skull crushers- 80x6
    Incline db- 75x4

    January 13- 172
    Flat bench 135x26
    185x9
    195x8
    225x1
    Flat db- 85x3 (help on lift off)
    90x4
    Squat- 275x1
    Shoulder press- 70x4
    Incline db- 80x4

    February 13- 170
    Tricep push down- 80x6
    Close grip bench- 135x10
    Isolated hammer db- 35x9
    Flat bench 235x1
    240x1
    215x5
    Flat db- 95x2
    100x2
    Shoulder press- 70x6
    75x4
    Incline db- 80x5
    Incline bench- 175x6
    200x2
    Decline db- 90x6
    Power clean- 185x1
    Jerk and clean- 165x1


    March 13- 173
    Flat bench- 135x31
    185x11
    235x1
    Skull crushers- 80x4
    Dips- 30
    Incline bench- 210x1


    April 13- 170
    Flat bench- 225x4
    205x8
    255x1
    135x34
    Incline bench- 220x1
    Decline bench- 225x5
    Bb military press- 135x4
    165x1
    Shoulder press- 80x2

    Gym workout:

    Sunday:
    Chest/Tricep
    flat bench:
    5-7 Sets
    Flat bench db:
    5-7 sets
    push ups:
    3 sets (burn out)
    Triceps:
    Skull crushers:
    4-6 sets
    dips:
    3-6 sets
    tricep extension:
    3 sets (burnout)

    Monday:
    Legs/Shoulders
    Squat:
    5-8 sets
    Leg press:
    4-6 sets
    lunges:
    4 sets
    Shoulder press:
    5-6 sets
    sides:
    3 sets
    reverse flys:
    3 sets

    Tuesday:
    Back/triceps
    Pullups:
    4-6 sets
    Cable rows:
    4 sets
    machine reverse rows?: (forgot the name)
    4-6 sets
    Triceps:
    Same at first tricep workout with some variation

    Wednesday:
    Off
    Thursday:
    Chest/Biceps
    Same as other chest workout +flys with variation
    Biceps:
    Preacher curls:
    4-6 sets
    Bar bell curls:
    4-6 sets
    Cable biceps? (forgot the name)
    3 sets
    Negative curls? (preacher curls with 5-10 pounds with spotter pulling down)
    3 sets

    Friday/saturday:
    Raquet ball

    School workouts:
    It often changes so I'll just give the body parts we work each day.
    Monday:
    Upper: (main lift bench)
    Tuesday:
    Lower: (main lift squat)
    wednesday:
    Running/ sport game
    Thursday:
    Upper: (main lift power clean)
    Friday: Upper (Main lift incline bench)

    I sometimes switch it up with different workouts/ set ammounts. THESE AREN'T THE ONLY WORKOUTS I DO, JUST MOST FREQUENT.

    Like I said above my goal is to bulk at the start of the summer and cut before school starts and get serious about it, I would love any comments, critiquing/help, and any tips to help me with bulking/cutting over the summer. (Ive read up a lot about bulking and cutting so I'm decently knowledgeable about that.


    First picture is a week before starting to work out. Body Weight:149
    Second picture is accouple months ago. Body weight: 170
    Attached Images
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  2. #2
    Registered User mightyillidan's Avatar
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    wow gj bro u did an amazing job
    any way try to focus more next year
    count calories - change routine every 2 months
    no pain no gain
    Flat BB press: 185*2
    DeadLift: 225 *1
    squat:185*3
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  3. #3
    QUADZILLA CWGame's Avatar
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    Thx man I appreciate it
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  4. #4
    Registered User Mikebrah22's Avatar
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    Nice gains bro.
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  5. #5
    QUADZILLA CWGame's Avatar
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    Location: Arizona, United States
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    Really appreciate it guys, I would record my maxes but I feel really cocky.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  6. #6
    Registered User Averageteen500's Avatar
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    Wow nice job bro, repped! Keep up the good work.
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  7. #7
    QUADZILLA CWGame's Avatar
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    Thx average I appriciate all the feedback.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  8. #8
    QUADZILLA CWGame's Avatar
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    Bump
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
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  9. #9
    QUADZILLA CWGame's Avatar
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    Bump, I would appreciate all the people that take a look at this and give feedback.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  10. #10
    Registered User DrTri's Avatar
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    Originally Posted by CWGame View Post
    Bump, I would appreciate all the people that take a look at this and give feedback.
    Good job man, I'm really impressed
    Originally Posted by CWGame View Post
    Hi guys, I'm new to this site, but have been working out for about a year. I am somewhat serious about it ,but I don't eat serious. I am going to bulk this summer once school is out because I currently have work, school, and training so it is hard to keep up on. The workouts on my workout list are my PR's I have been writing down on my ipod for the last year they aren't every workout I do. Yes my squat is lagging way behind compared to my bench even though I do legs once a week at the gym and once at school, I'm just not that big of a fan of squats. I also don't really ever deadlift but my max is 275 last time I tryed which was awhile ago. I would love any comments, feedback, critiquing, and help on how I can improve.

    (THE NUMBER NEXT TO THE MONTH AND YEAR IS MY BODY WEIGHT)
    Incline db- 35x5
    Incline Smith 30x5
    Flat bench Smith 35x5
    Flat bench Smith 40x3
    Flat db- 35x4
    Standing db-25x3
    Flys- 20x3
    Fly machine-90x5
    Consintration curls-10x10
    Machine curls-55x6
    Shrugs-35x10
    Shoulder press- 35x6 by self
    Pull down-80x5
    Machine rows- 90 max
    Cable rows- 70x5 max
    Sit ups- 20x20
    Push down- 70x5
    Side shoulders- 15x10
    Rear shoulders- 70x4
    ALASKA ABOVE- 8th grade

    Arizona December February 11-12 (149)
    Flat bench db- 55x6
    60x1
    Incline db- 55x1
    Shoulder press 50x6
    Standing db- 60 bar x10
    70 bar x4
    Dips 4x15 (4 number of sets)
    Dips +30x5 (added weight +30)
    High intensity cardio- 15.0x15
    High intensity run- 6.00x20
    leg press- 515x4
    Incline bench- 85x6
    Machine rear rows- 120x6
    400m- 54s
    Flat bench-140x2
    135x1 (fail January)
    Decline bench-125x6
    Fly machine- 110x6
    Rows db- 45x6
    Sqaut-165x4

    March 12-
    Flat bench db- 60x5
    Decline bench- 155x4
    Tricep push down- 50x8
    Lat pull down- 100x10
    Flat bench- 165x1
    Sqaut- 190x1
    Power clean- 135x1

    April 12-
    Flat db-65x6
    70x4
    Flat Bench- 170x1
    Sqaut- 190x1
    Db curls- 30x12
    Dips- 4x10
    Chin ups- 10
    Pull ups- 6
    High intensity run- 6.0x3 for 10 min
    High intensity cardio- 15.0 for 15 mins
    Tricep push down- 57x8
    Lat pull down- 100x10 slow
    Push ups- 10 for 8 sec
    Prone isolation- 1:30
    Sqaut iso- 1:00

    June 12-
    400m- 1:07
    Flat bench- 135x5
    Flat db- 70x4
    Incline db- 60x6
    Machine flys- 115x5
    Lat pull down- 130x6
    Curl bar-50x8
    Sqaut- 200x1
    Db shoulders- 60x5 help

    August 12- 160
    Flat bench- 200x1 Pinky's (school)
    Sqaut- 225x5 (wrapped belt)
    Incline db- 70x4
    Shoulder press 60x5
    Skull crushers- 70x6
    Back machine 3 plates x10
    Flat bench db- 70x5
    80x2
    Pull ups- 10
    +40x2
    Push ups- 70
    Abs- 95x50
    110x25
    Curls 75 bar x10
    Tricep extensions- 45x20
    Hammer ups- 19
    Hammer curls- 30x7


    September 12- 161
    Curls bar- 85x5
    95x5
    100x2
    Hammer curls iso- 30x7
    Skull crushers- 70x10
    Pull ups- 18
    Flat curls iso- 30x7
    Tricep push downs- 57x8
    Abs- 110x40
    Lunges- 30x3
    40x1
    Flat bench-185x2
    155x8 (gym)
    145x10
    135x15
    135x18
    Flat db- 80x2
    Incline db- 60x5
    Push ups- 80

    October 12-
    Flat bench- 185x2 (gym)
    175x8
    Shoulder press- 60x5
    Dips- 20


    November 12- 164
    High intensity run- 6.0 x5.0
    Smith leg press- 240x10
    Flat db against wall- 35x8
    Bench 135x16
    145x12
    Dead lift 275x1


    December 12- 171
    Flat bench- 210x1 (gym)
    135x17
    225x1 ( pinkys 12/10/12)
    230x1 (wide 12/17/12)
    240x1 (wide 12/18/12)
    Shoulder press- 70x4 ( no count lift off)
    Sqaut- 225x6 (wrapped)
    245x2 (belt)
    Leg press- 605x3
    Flat bench db-80x6
    Skull crushers- 80x6
    Incline db- 75x4

    January 13- 172
    Flat bench 135x26
    185x9
    195x8
    225x1
    Flat db- 85x3 (help on lift off)
    90x4
    Squat- 275x1
    Shoulder press- 70x4
    Incline db- 80x4

    February 13- 170
    Tricep push down- 80x6
    Close grip bench- 135x10
    Isolated hammer db- 35x9
    Flat bench 235x1
    240x1
    215x5
    Flat db- 95x2
    100x2
    Shoulder press- 70x6
    75x4
    Incline db- 80x5
    Incline bench- 175x6
    200x2
    Decline db- 90x6
    Power clean- 185x1
    Jerk and clean- 165x1


    March 13- 173
    Flat bench- 135x31
    185x11
    235x1
    Skull crushers- 80x4
    Dips- 30
    Incline bench- 210x1


    April 13- 170
    Flat bench- 225x4
    205x8
    255x1
    135x34
    Incline bench- 220x1
    Decline bench- 225x5
    Bb military press- 135x4
    165x1
    Shoulder press- 80x2

    Gym workout:

    Sunday:
    Chest/Tricep
    flat bench:
    5-7 Sets
    Flat bench db:
    5-7 sets
    push ups:
    3 sets (burn out)
    Triceps:
    Skull crushers:
    4-6 sets
    dips:
    3-6 sets
    tricep extension:
    3 sets (burnout)

    Monday:
    Legs/Shoulders
    Squat:
    5-8 sets
    Leg press:
    4-6 sets
    lunges:
    4 sets
    Shoulder press:
    5-6 sets
    sides:
    3 sets
    reverse flys:
    3 sets

    Tuesday:
    Back/triceps
    Pullups:
    4-6 sets
    Cable rows:
    4 sets
    machine reverse rows?: (forgot the name)
    4-6 sets
    Triceps:
    Same at first tricep workout with some variation

    Wednesday:
    Off
    Thursday:
    Chest/Biceps
    Same as other chest workout +flys with variation
    Biceps:
    Preacher curls:
    4-6 sets
    Bar bell curls:
    4-6 sets
    Cable biceps? (forgot the name)
    3 sets
    Negative curls? (preacher curls with 5-10 pounds with spotter pulling down)
    3 sets

    Friday/saturday:
    Raquet ball

    School workouts:
    It often changes so I'll just give the body parts we work each day.
    Monday:
    Upper: (main lift bench)
    Tuesday:
    Lower: (main lift squat)
    wednesday:
    Running/ sport game
    Thursday:
    Upper: (main lift power clean)
    Friday: Upper (Main lift incline bench)

    I sometimes switch it up with different workouts/ set ammounts. THESE AREN'T THE ONLY WORKOUTS I DO, JUST MOST FREQUENT.

    Like I said above my goal is to bulk at the start of the summer and cut before school starts and get serious about it, I would love any comments, critiquing/help, and any tips to help me with bulking/cutting over the summer. (Ive read up a lot about bulking and cutting so I'm decently knowledgeable about that.


    First picture is a week before starting to work out. Body Weight:149
    Second picture is accouple months ago. Body weight: 170
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  11. #11
    QUADZILLA CWGame's Avatar
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    Thx dude, it motivates hearing the comments.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  12. #12
    Registered User TheBuffmuffin's Avatar
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    Good progress, keep going.
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    Jacksonville Jaguars
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  13. #13
    QUADZILLA CWGame's Avatar
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    Thx I appriciate the positive feedback
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    Bumpidy bump bump, I know its a long post but its worth it
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  17. #17
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    Last bump ):
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  18. #18
    Mt. St. Aesthetics Power2Pump4Life's Avatar
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    dem gainz.

    Looking beta OP.

    Got lots of work to do.

    But, Dem gainz.

    GJDM
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  19. #19
    QUADZILLA CWGame's Avatar
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    Thanks man I appriciate it, yea I have a lot of work to do on my squat we are squat maxing tomorrow at school so I think I will get a higher one because I haven't maxed in awhile on squat.
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  20. #20
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    Looking damn good. I wish you put the lift numbers in an easier to read format though... Hard to decipher
    "Strength is the product of struggle. You must do what others don’t to achieve what others won’t" – Henry Rollins

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  21. #21
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    Sorry about that, its a pain to read I know haha, just would of taken a longg time to change around the lift numbers for over a year. Thx for the feedback tho
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    QUADZILLA CWGame's Avatar
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    Thx for all the positive feedback guys.
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  24. #24
    Registered User Factualx's Avatar
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    Definitely looking good man but I'm thinking you were probably slacking on something cause I'm thinking in a year you coulda made more progress.

    But great gains overall and on the lifts. Keep dat chit up
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  25. #25
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    Originally Posted by Factualx View Post
    Definitely looking good man but I'm thinking you were probably slacking on something cause I'm thinking in a year you coulda made more progress.

    But great gains overall and on the lifts. Keep dat chit up
    Thx what do u think i need to improve on besides my sqaut?
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  26. #26
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  27. #27
    On dat permabulk noodlesfromhell's Avatar
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    Originally Posted by CWGame View Post
    Thx what do u think i need to improve on besides my sqaut?
    Your spelling.























    j/k man, good progress
    Keep it up!
    getting my protein through a venflon 24/7 so i don't go catabolic crew

    not gonna make it crew
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  28. #28
    QUADZILLA CWGame's Avatar
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    Lol my bad squat* thx tho
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  29. #29
    QUADZILLA CWGame's Avatar
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    Originally Posted by Power2Pump4Life View Post
    dem gainz.

    Looking beta OP.

    Got lots of work to do.

    But, Dem gainz.

    GJDM
    Beta ):
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  30. #30
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