PDA

View Full Version : From nothin to huge!!!



Im14SoWut
02-17-2008, 03:00 PM
Alrighty, I spent about 45 minz 2day comin up with a new plan. I'm gonna try and work cardio stuff into it everyday, and this doesn't count my lifting at school. I decided that while I get sweatin at school, that low of weight is just goin to build endurance and so my bulking will have to b on my own. 2marrow is day1 4 me, so wish me luck in gettin some results!


DAY 1-DB Press 2x7
DB Bench2x7
Incline 2x7,6,5
Military Press4x5
Shrugs 3x25
Forearms 1x20 1x15
Vertical Chest Press 3x5
Decline 5,4,3,2,1 or 5,4,1


Day2-1Leg Press 2x7
Straight Leg Calf Press3x15
Bent Leg Calf Press10,8,6
Leg Curls2x 10,8,6
Hamstring Extension(I think)2x10,8,6
Weighted Lunges2x20

Day3-OFF

Day4-Concentration Curls2x10,8,6
Tricep Extension 2x10,8,6
Reverse Curls 2x8,7,6
Chin Ups 2xMax Reps
Pushups 2x20
Flies 2x5,4,3
Curl Bar Curls 2x10,9,8


Day5-Deadlift 3x10
Power Clean2x10,8,6
Lunges(No Weight) 2x40
DB Power Snatch 2x20,15,10
Bench Press 2x 7,8,6
Leg Press 2x7,6,5

Day6-1 Mile
Max Chin Up Reps
1/2 Mile
DB Front Squat 2x10
1/4 Mile Sprint
Squat Till I Fall

Day7-OFF


I'm gonna get pretty sore the first couple weeks but I figure it will build muscle. I do my squatting and BP at school, so I didn't put it into my routine. I figure I'll do this till June and then Come up with a new routine where I incorporate everything, then cut in August when we have our summer practices.

I really hope this works, so I'm going to watch what I eat and everything. If anyone could tell me about how many calories I would burn doing this that would help me decide what I should Have for A daily intake.

David

Im14SoWut
02-17-2008, 04:54 PM
Ok I thought I would get on here and Post all my goals. I think if I work extremely hard they SHOULD be reasonable

By March 31, 2008
Bench- 220
Squat-450
Deadlift-425

Run- 2 1/2 miles

By June 20, 2008
Bench- 240
Squat-500
Deadlift-475
Run- 3 Miles

WBBIRL
02-17-2008, 05:14 PM
You've got great potential, but you've also got a lot to learn.

That routine looks pretty bad. If your new to lifting (haven't been training seriously with a good base of knowledge for at least 1-2 years) then you should try Baby Got Back, or the West Side for Skinny Bastards routines.

Mainly if you want to get bigger you have to lift and eat, proper nutrition, hydration and enough sleep are all important as well.

Track your calories, determine if you need to eat more or less based upon your findings.

Keep protein at 1.5g per lb of LBM, fill in the rest with fats and then carbs. Dietary fat does NOT make you fat, eating more calories then you intake makes you fat.

Omega 3 fatty acids (fish oil pills) work great at getting you a large does of the good fats.

You also do not have to use shakes to gain weight. Good bulk foods include chicken, tuna, sweet potatoes, turkey, beef, cottage cheese, milk, eggs, yogurt and toss in some calorie dense foods if you have a fast metabolism if you need too... think burger king or a pizza.

I wouldn't try the routine you've come up with, don't overtrain also. Your a big kid, but a young kid and your body isn't fully developed yet.

WBBIRL
02-17-2008, 05:15 PM
Your also setting the bar VERY high for your strength gain goals.... going from squatting 350 now to 525 in june is a damn big jump.... insane really.

Im14SoWut
02-17-2008, 05:38 PM
My max on squat isn't 350, I just haven't figured out what it is. I can porbably do around 430 right now. I don't have much of an idea of what I'm doing so I just came up with a routine I thought might work. Ill check out those routines you said. Thanks for the advice. I'm not insane though, I know i won't get my max up 150 lbs in 5 months. What do you think would be reasonable goals? I'm not at all sure what I'm capable of, I just know I have the want to learn, the drive to get there, and good reasons for wanting it.

I think I'll give this routine a shot and just work into it slow, see how I feel about it in a couple weeks or so. I'm not really sure about how much I can do and all that. I'm probably goin to make some changes after the first week so I have a little bit of a feel on how much it takes out of me and how long it takes. But you're definitely right that I have a lot to learn about fitness and lifting. I DO appreciate the advice though man.

WBBIRL
02-17-2008, 06:07 PM
Your better off not setting goals IMO while your that young, atleast not ones for gaining that much strength that fast.

I'd just work hard and see where things go. If your not making progress then start thinking about changing it up.

Also the strength gains will be slow if you plan on getting leaner the next few months, making those pretty much impossible goals.

Just take it day by day and train hard, get enough rest and don't overwork yourself. Read over the baby got back routines and west side for skinny bastards. You'd probably do better with BGB at first, then go to WSSB after 6 or so months of hard work.

Do more compound lifts then iso lifts too.

IE deadlift, squat and bench more then you curl, skull crush or leg press

Don't do more sets for your arms then you do your legs... your legs have 20 times or better the mass your arms do. So work legs, back, chest more then bi's/tri's/abs.

You might already know this too, but leg press is no substitute for squatting... squatting is just about the best lift overall you can do for your body as far as strength/mass gains go.

Im14SoWut
02-17-2008, 06:12 PM
Do more compound lifts then iso lifts too.

IE deadlift, squat and bench more then you curl, skull crush or leg press

Don't do more sets for your arms then you do your legs... your legs have 20 times or better the mass your arms do. So work legs, back, chest more then bi's/tri's/abs.

You might already know this too, but leg press is no substitute for squatting... squatting is just about the best lift overall you can do for your body as far as strength/mass gains go.

I know that leg press doesn't have anything on squat. I just generally don't have anyone with any strength to life with outside of school so I can't really do it at the gym. I have like 5 friends who go down there and the biggest one squats like 235 max. But when I DO squat I make sure I go really deep, way past parallel. Well I got to go.

Im14SoWut
02-18-2008, 05:27 PM
Day1- Week1

Just thought I would come on here and post my workout for today. I thought I did alright for a first day on this routine. I left out my stuff this morning because the coaches don't have me doing enough weight. Basically I did incline, cardio stuff, curls, dips, towel bench, weighted step ups, hurdle squats, and squats.

DB Bench
7x50 LB DB's
7x50 LB DB's

DB Press
7x30 LB DB's
7x30 LB DB's

Incline
7x115
6x125
5x130
5x135
2x140 (terrible set, no spotter)

Military Press
5x115
5x130
5x145
2x160 (PR)

Shrugs
25x75 LB DB's
15x75 LB DB's
10x85 LB DB's

Forearms
20x50 LB DB's
15x60 LB DB's

Vertical Chest Press
5x180
5x220
5x260

Decline
155x5
175x4
195x1 (PR)

Im14SoWut
02-18-2008, 08:50 PM
I'm going to put my Weight loss progress in here too. My weight was 248 as of last Wensday.

Im14SoWut
02-19-2008, 05:27 PM
Here's my workout for today.

1 Leg Press
350x7 Each Leg
400x7 Each Leg
450x7 Each Leg

Straight Leg Calf Press
225x15
225x10
225x5
225x15
225x10
225x5

Bent Leg Calf Press
135x10
180x8
225x6
135x10
180x8
225x6

Leg Curls
165x10
195x8
225x6
I wasn't feelin my second set and I didn't want to go overboard so...

Leg Extensions
170x10
210x8
250x6
170x10
210x8
250x6

Lunges
35 Lb DB's x20
45 Lb DB's x20

It was a decent workout. I think I took too much time off from My leg training. I haven't really trained them since like November. I hadn't done anything what so ever when I got my Leg Press max, so I was pretty sore the next day. So now that I'm training I bet I beet my PR in the next few weeks.

Im14SoWut
02-22-2008, 04:34 PM
Ok. This really sucks. I haven't made it to the gym the last 2 days. Yesterday It was weather, I have to walk, and today it was family stuff. So I think I'm Goin to skip cardio tomarrow and do arms and then do my power stuff sunday. Well that's how my last couple days have gone. Kinda sucks, but that's how it goes sometimes.

David

OGROK
02-23-2008, 08:23 PM
Hey dude, lots of low intensity cardio is just gonna make you fatter. It breaks down fatty tissue and then the body overcompensates by storing more fatty tissue. Plus it kills your muscle gains because you end up overtrained. Just stick with lifting and you will lose weight. I am roughly the same height as you and I weigh about 60 lbs less and I am pretty lean and I never ever do cardio.

Rocket Reidy
02-23-2008, 08:31 PM
do you play football? if so, i would advise against those 2 1/2 and 3 mile runs
i would recomend against anything farther than 400meters

do sprints instead
it's a shame to have all that leg power (350 squat, 1050 leg press, & 395 deadlift) and only run a 5.94s 40yd... you should be able to run like at least a 5.5 or 5.6

iam saying all this assuming you play football.

Im14SoWut
02-25-2008, 07:46 PM
do you play football? if so, i would advise against those 2 1/2 and 3 mile runs
i would recomend against anything farther than 400meters

do sprints instead
it's a shame to have all that leg power (350 squat, 1050 leg press, & 395 deadlift) and only run a 5.94s 40yd... you should be able to run like at least a 5.5 or 5.6

iam saying all this assuming you play football.

O yea. I love football, I play football and I... yea u get the idea. Alright I'll keep that in mind. I can't really work out for the next week or so because I have to goto tutoring for my math grade. I'll Just get back in the swing and start fresh as soon as I can. This really sucks but I'll still be lifting at school o I guess that's better than nothin.

Im14SoWut
02-29-2008, 06:15 PM
I start back tomarrow.