nearly 16 - male - so whats going on with my workout schedule?

Heya.

before July of this year, i'd been doing 2 years of rowing training and rowing! I was successful there, and had excellent cardio, and built loads of lean muscle for the Regattas!

Having quit that, to try and focus more on ym upper body and build more definate, bulky muscle, i started doing weights in September, i started just doing 12kg and 14kg dumbells for the first month, but then got a weights bench, etc. and have started doing it more routinelty.

I've kept a schedule since i started (only done the barbell exercises for 4 weeks or so)

my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques
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Week 1

Wednesday: 5 x 5 :
Squats - set 1 : 34kg all
Military - set 1 : 34kg all
Bench - set 1 : 44kg all
Row – 44kg all


Friday: 5 x 5 :
Squats - set 1 – 5 : 44kg (can do more, but can’t lift weights over head. Will forum this)
Benching - set 1 : 44kg set 2 – 3 : 46kg set 4 – 5 : 48kg
Rows – Set 1 – 5 : 48kg



Week 2

Monday: 5 x 5 :
Squats (50 of these in one set, because I can’t load the heavy weight over my head, and don’t have a squat rack!) – 36kg all
Benching - set 1 – 5 : 48kg
Rows – set 1 – 5 : 48kg


Wednesday: 5 x 5 :
Bench - set 1 – 5 : all 50KG
Military - set 1 – 5 all 36KG
Deadlifts - set 1 – 5 : 54KG
Chins set 1 – 5 : 46KG


Friday: 5 x 5 :
Havent entered details, but were similar to monday of this week


Week 3

Monday: 5 x 5 :
deadlift– set 1 54KG all
Benching - set 1 : 54kg set 2-5 : 52kg
Rows – al 52kg

Arm :

Wednesday: 5 x 5 :
Squats (as I can’t have no squat rack, and it’s tiring lifting a huge amount over my head, I’ll be doing 15 reps, 5 sets here) -
Set 1 – 5 : 40kg
Military - set 1 : 36kg set 2 - 4 : 38kg set 5 : 34kg
Deadlifts - set 1 - 5 : 60kg
Chins - set 1 – 2 : 48kg set 3 – 5 : 46kg

Arm :

Friday: 5 x 5 (increasing) :
again, no details, but are similar to monday of this week

Arm :



Week 4

Monday: 5 x 5 (heaviest) :
Squats (5 x 10) – set 1 - 5 : 42kg
Benching - set 1 - 5 : 52kg
Rows – set 1 – 5 : 52kg

Dumbells – 3 x 8 (each arm) : 14kg

INJURED


Week 5

Monday: 5 x 5 (heaviest) :
Squats (5 x 10 due to lack of squat rack) – set 1 – 5: 44kg
Benching - set 1 - 5 : 52kg all
Rows – 54kg all

50 x sit ups
Dumbells – 4 x 8 (each arm) : 14kg


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So thats it so far, as i said earlier, my true maximums only start to show at the beginning of week 3 or so, as before i was trying to get used to the techniques.

I Have also had a proteing shake every day, been taking about 6g of creatine, and all that shizzle.

Been eating right too, lots of protein, etc.

I'm not a naturally big guy! Im 15 and 10 months, 5 foot 11, and have always had a pretty lean composure! Never really been able to put on weight! I used to eat loads of chocolate and so much fat, btu never seemed to get at all podgey! I have also been left with quite large thighs (muscle! not fat) from the rowing training, so am trying to focuss more on the upper body in the exercises.

The Squats... well, i dotn have a squat rack! So have kind of improvised on them, but as i said, my focuss is more on the upper body anyway!

So yeah.... just wanted to run those figures past you, see if they seem OK!

If there are any modifications that could better the schedule, feel free to advise.
 
no squat rack is a pretty big problem.. and just out of curiosity how come people say "lean muscle" ?
 
Not having a squat rack could be a problem , but not a huge problem. You'll still make results without doing heavyloaded squats but you'd make better results if you were doing them. Put as much weight on the bar as you can, and lift the bar and rest it on your traps and do deep front squats to get the most of them w/o a squat rack.
 
no squat rack is a pretty big problem.. and just out of curiosity how come people say "lean muscle" ?

To excuse themselves from doing all that training and exercise with little to show for it!!!!


I think its mainly because of the red and whit emuscle fibres. From what i remember, the red is the endurance, and the white is the sprinting fibres, and the red ones are denser, so from training for endurance and with weights and stuff you're meant to get bigger physical results.

RE Phate89 : thanks for that! I'll bear that in mind!
 
To excuse themselves from doing all that training and exercise with little to show for it!!!!


I think its mainly because of the red and whit emuscle fibres. From what i remember, the red is the endurance, and the white is the sprinting fibres, and the red ones are denser, so from training for endurance and with weights and stuff you're meant to get bigger physical results.

RE Phate89 : thanks for that! I'll bear that in mind!

oooooooooooo
 
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