Alright. I'm starting a new program of cycles. I going to post my start here, and obviously all my progress.
March 24, 2009
Updated March 30, 2009
Age : 15
Weight : 181 -4 177
Height : 5'10"
Bench Max : 365 +15 380
Squat Max : 425 +10 435
Clean Max : 250
Deadlift Max : 480
I played 4 years football, 2 years competition weightlifting, actually went 2nd in state (Florida) for my weight division my 9th grade year. And i ran track 3 years.
This is me. I know not very good pictures. Hard to take by yourself. lol.
Details
Well since i finally got back on,
My diet starts with
Morning:
3 Vassive N.O. Nitric Oxide
1 Protein shake 8oz 2%milk + 8oz Soy milk + 1 scoop Gold standard Whey + I scoop Glutimine powder + honey
Breakfast (eggs oatmeal toast ect)
Breakfast-lunch
Sandwich
High protein fiber carbs.
Lunch
Low-fat high carb high protein meal
fruit
yogurt
Snacks- when im hungry
nuts
fruit
yogurt
crackers
bread
Post workout shake
1 scoop Pro Complex Gainer + 1 scoop glutimine powder + honey + water
Schedule:
Mondays - Top Chest Line, overall mass
Tuesday - Legs
Wednesday - Back, biceps
Thursday - Chest overall mass, triceps
Friday - Off or anything i missed
Saturday - Shoulders
Sunday - Off
Update 3-24-09
Workouts
Monday
Top Chest Line, overall mass
This is an extremely hard Workout of Super sets.
Pushups + Incline BB Benchpress + Flat bench DB Flys
Super sets - Are sets done with different excersizes back to back without rest inbetween. Then a small rest after the rotation of the excersizes are done.
Pushups - are done where your feet are at a higher level than your hands, your arms spread wide (so when you go to the floor your shoulder blades should squeeze together). Start off easy here,
4 reps + 4 sec pause halfway down.
Do this consecutively for 4 sets with out getting up, so you will do 16 pushups and hold 16 sec before you ever get back up.
As that gets easier do 5 reps + 4 sec pause, then 6, ect.
Incline BB (barbell) Benchpress - This is done on an inclined bench about 45 degree angle. The weight I use is one i can do 6-8 reps AFTER the pushups. Light weight here isn't bad. Hence I bench 365lbs now, I only use 130 -155lbs. Start off here,
6-8 reps with a 2-4 sec count down and explode up
As this gets easier, add more weight.
Flat Bench DB (dumbell) Flys - This is done on a flat bech with dumbells about 75-90% of your 1 rep curl max. Lay flat on the bech with your arms extended above your chest DB touching. Slowly lower them to each side with a 4 sec count then hold parallel to the floor for another 4 sec count then explode back to starting position squeezing your chest together.
Now that you know the workout this is how to Super set it.
Start
Pushups
Straight to
Incline BB Bench
Straight to
Flat Bench Flys
1-1:30 min break
Repeat
Then maybe a 4 min rest, and I move to my Ab routine of the day, follow up with a post workout shake, and that concludes a typical monday workout
Time elapsed
45-60 min.
Tuesday
Legs
My leg workout really needs alot of work..
but i do with the workout i have.
The workout starts with squats then super sets of leg press, leg extension, leg curl.
Squats
Leg Press + Leg Extension + Leg Curl
Squats - Done with a barbell. Rest the barbell across your shouldblades, look up towards the cieling, keep your back straight and squat towards the ground similiar to sitting in a chair. The most crucial part is maintaining a straight back and bringing your quadriceps parallel or furthe to the ground.
2-3 sec count towards the bottom of the squat, explode up. 4-5 sets
1st set Warmup
Second 10 reps
Third 6-8 reps
Fourth 6-8 reps
Fifth Failure
I also increase the weight each set.
Leg Press - Done on a leg press machine. The only thing to really watch here is making sure you do a full "squat". If not then your quadriceps will take to much work and your Hamstrings won't get the workout.
Control on the way down, Explode up. 12-15 reps increasing weight each set.
Leg extension - I do my leg extensions on a pulley machine made for them. Its quite simple. Add your weight, and you will contract your quadriceps, trying to bring your shin bone parallel to the floor.
Control on the way down, Explode up. 6-8 reps increasing weight each set.
Leg curl - Also on a pulley machine made for this excersise. But instead of bringing your shin bone parallel you will start here, and curl your leg into almost a sitting position.
Explode down adn squeeze, Control on the way up. 6-8 reps increasing weight each set.
Now start with Squats.
4-5 sets
Then super sets.
Leg press + Leg extension + Leg curl :4 sets
I follow this workout with Calf raises and ab routine. Then PWO shake. And that concludes a tuesday workout.
Sincerely,
Wilhelm
March 24, 2009
Updated March 30, 2009
Age : 15
Weight : 181 -4 177
Height : 5'10"
Bench Max : 365 +15 380
Squat Max : 425 +10 435
Clean Max : 250
Deadlift Max : 480
I played 4 years football, 2 years competition weightlifting, actually went 2nd in state (Florida) for my weight division my 9th grade year. And i ran track 3 years.
This is me. I know not very good pictures. Hard to take by yourself. lol.
Details
Well since i finally got back on,
My diet starts with
Morning:
3 Vassive N.O. Nitric Oxide
1 Protein shake 8oz 2%milk + 8oz Soy milk + 1 scoop Gold standard Whey + I scoop Glutimine powder + honey
Breakfast (eggs oatmeal toast ect)
Breakfast-lunch
Sandwich
High protein fiber carbs.
Lunch
Low-fat high carb high protein meal
fruit
yogurt
Snacks- when im hungry
nuts
fruit
yogurt
crackers
bread
Post workout shake
1 scoop Pro Complex Gainer + 1 scoop glutimine powder + honey + water
Schedule:
Mondays - Top Chest Line, overall mass
Tuesday - Legs
Wednesday - Back, biceps
Thursday - Chest overall mass, triceps
Friday - Off or anything i missed
Saturday - Shoulders
Sunday - Off
Update 3-24-09
Workouts
Monday
Top Chest Line, overall mass
This is an extremely hard Workout of Super sets.
Pushups + Incline BB Benchpress + Flat bench DB Flys
Super sets - Are sets done with different excersizes back to back without rest inbetween. Then a small rest after the rotation of the excersizes are done.
Pushups - are done where your feet are at a higher level than your hands, your arms spread wide (so when you go to the floor your shoulder blades should squeeze together). Start off easy here,
4 reps + 4 sec pause halfway down.
Do this consecutively for 4 sets with out getting up, so you will do 16 pushups and hold 16 sec before you ever get back up.
As that gets easier do 5 reps + 4 sec pause, then 6, ect.
Incline BB (barbell) Benchpress - This is done on an inclined bench about 45 degree angle. The weight I use is one i can do 6-8 reps AFTER the pushups. Light weight here isn't bad. Hence I bench 365lbs now, I only use 130 -155lbs. Start off here,
6-8 reps with a 2-4 sec count down and explode up
As this gets easier, add more weight.
Flat Bench DB (dumbell) Flys - This is done on a flat bech with dumbells about 75-90% of your 1 rep curl max. Lay flat on the bech with your arms extended above your chest DB touching. Slowly lower them to each side with a 4 sec count then hold parallel to the floor for another 4 sec count then explode back to starting position squeezing your chest together.
Now that you know the workout this is how to Super set it.
Start
Pushups
Straight to
Incline BB Bench
Straight to
Flat Bench Flys
1-1:30 min break
Repeat
Then maybe a 4 min rest, and I move to my Ab routine of the day, follow up with a post workout shake, and that concludes a typical monday workout
Time elapsed
45-60 min.
Tuesday
Legs
My leg workout really needs alot of work..
but i do with the workout i have.
The workout starts with squats then super sets of leg press, leg extension, leg curl.
Squats
Leg Press + Leg Extension + Leg Curl
Squats - Done with a barbell. Rest the barbell across your shouldblades, look up towards the cieling, keep your back straight and squat towards the ground similiar to sitting in a chair. The most crucial part is maintaining a straight back and bringing your quadriceps parallel or furthe to the ground.
2-3 sec count towards the bottom of the squat, explode up. 4-5 sets
1st set Warmup
Second 10 reps
Third 6-8 reps
Fourth 6-8 reps
Fifth Failure
I also increase the weight each set.
Leg Press - Done on a leg press machine. The only thing to really watch here is making sure you do a full "squat". If not then your quadriceps will take to much work and your Hamstrings won't get the workout.
Control on the way down, Explode up. 12-15 reps increasing weight each set.
Leg extension - I do my leg extensions on a pulley machine made for them. Its quite simple. Add your weight, and you will contract your quadriceps, trying to bring your shin bone parallel to the floor.
Control on the way down, Explode up. 6-8 reps increasing weight each set.
Leg curl - Also on a pulley machine made for this excersise. But instead of bringing your shin bone parallel you will start here, and curl your leg into almost a sitting position.
Explode down adn squeeze, Control on the way up. 6-8 reps increasing weight each set.
Now start with Squats.
4-5 sets
Then super sets.
Leg press + Leg extension + Leg curl :4 sets
I follow this workout with Calf raises and ab routine. Then PWO shake. And that concludes a tuesday workout.
Sincerely,
Wilhelm
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