[kelikallinn]

Well i tought giving this a try.
I'm 17 years old, 182cm high and weigh 76kg's at the moment.
My goals are getting bigger (only up to 81kg this winter though), stronger and faster.
My current maxes are:
Benchpress: 70kg x2
Squat: Not sure at all but i did 70kgx6 the other day.
Deadlift: 110kg x6

My goals for this christmas are:
Benchpress: 80kg (will get 75 next monday ;))
Squat: I've never maxed but i'm definatly not going to squat under 90kg.
Deadlift: 155kg.

I train Judo three times a week, and i try to run long distance runs with fast tempo or sprint once or twice per week. I also lift three times a week.

Tips are always welcome

Edit: Tought i'd maby add the diet.
I dont really buy my own food so my diet is mostly skyr, bread, eggs and cerials with hot meal on evenings most often fish or meat.
My supplements are Cell Mass, Purple Wrath, ZMA and Whey.

[ghostwipe]

Welcome. Be sure to eat plenty.

[kelikallinn]

Friday 24th October - Weightlifting.

I was really timelimited today so i had to shortern my workout a bit and rest for short period between sets.

I started with Dumbell Row.
First set was 38kg x10.
I wasn't exspecting pulling so many times so the second set was 38kg x9.
Third set was 36kg x 11
Fourth set was 32 x 12

Then i went to Lat pull downs with wide grip.
First set was 70kg x6
Second set was 65kg x9
Third set was 65kg x8
Fourth set was 60kg x 12

I was running out of time so the last set was very close grip benchpress with almost no time for rest between sets.
First set was 40kg x 12
Second was 40kg x 9
Third set was 40kg x 8

That was all for today.

[kelikallinn]

Originally Posted by ghostwipe

Welcome. Be sure to eat plenty.

Thanks and will do

[kelikallinn]

Monday, 27 of October.

Got hammered on friday and couldn't eat much all saturday unfortunatly :/

But i went to the gym today and took:
Bench Press:
65kg, 4x, 4x, 3x
60kg, 3x (almost had no rest between the last 65kg set and the 60kg set because so many people were waiting for the bench)

Standing Cable fly:
20kg on each x12
25kg on each 2x10

Incline DB Bench Press:
22kg on each: failure
20kg on each 7,7,6.

Skullcrusher:
20kg x8
17kg 2x 10

Bodyweight Dips:
x12, x12, x 10

[kelikallinn]

I've skipped two Judo practises in row now thanks to my broken car and cold weather.
But i went to the gym today and took:
Chin Ups:
7x, 6x, 5x.

Dumbell Row:
40kg x6, 38kg x9, 36kg x10. And for the last set i took only with my left hand ten reps with 32 kg because i wasn't managing to get the last pulls with my left side.

Mixed Grip Pull Ups:
Right hand chin grip, left hand regular grip: 11, 9
Left hand chin grip, right hand regular: 10, 7

Standing Cable Curls:
25kg in each 8x, 20kg in each 12x, 9x.

Hammer Curls:
12kg x6
10kg x8
8kg x 10

Don't know the name of this one but it's a curl with barbell where your palms point to the floor, mostly forearms and some biceps:
17kg 3x8

In the end i did some light rotational ab workouts and some light back and abs.

I also got Starting Strength recently and i'm planing to change my program a bit after i've read it this weekend.