am i doing anything right?

[frank]

age 15
weight 132 lbs / 60 k
height 5'7

lifts - i only use a belt for squats and deadlifts
squat - 225 (havent tried more)
deadlift - 275 w/ bar (315 with some sort of caged hex bar)
bench - 205

what my latest routine was -

monday - chest/triceps if i have time
flat bench press
5 reps of 95 for warmup
5 reps of 155
5 reps of 175
2 reps of 195 (couldnt lock out 3rd rep so didnt count)
4 solid of 185 and 1 more w/ lil help from spotter

incline dumbbells
10 reps of 45s
10 reps of 50s
10 reps of 50s
10 reps of 55s

flat bench flies
10 reps of 35s
10 reps of 35s
10 reps of 40s
10 reps of 40s

dips machine
5x90 warmup
5x130
5x150
5x170

dumbbell behind neck (i dont know what this is called)
10x45
10x45
10x50
10x55

if i have time for 4 more sets i do tricep extensions

tuesday - back/biceps if i have time
deadlift
5x135
5x185
3x225

rowing machine (standing up with 45 degree arched back)
5 reps of 45 warmup
5 reps of 115
5 reps of 125
5 reps of 135
3 reps of 160

lawnmowers (with dumbbell)
10 reps of 60
10 reps of 60
10 reps of 65
10 reps of 65

pullups
5 for warmup
rep out
rep out
rep out


wednesday - legs
squats
5x45 warmup
10x135
5x185
1 or 2x225

various leg machines
rep out
rep out
rep out
rep out

sprints

thursday - shoulders or bis/tris if i didnt get to do them earlier
dumbbell shoulder press
10x40s
10x45s
5x50s
3x55s

bent over lat raises
10x25
10x30
10x35
5x40

seated military press w/ curling bar
10x65
10x65
10x75
5x85

friday - shoulders if i did bis/tris on thursday, chest if i didnt
flat bench press
5x95 warmup
5x155
5x175
4x185
2x195
couldnt lock out 205

diet is along the lines of this:
breakfast
1 cup egg whites (approx 4-5 eggs)
banana
apple
few cups of water/milk

snack
salted peanuts or cashews

lunch
chicken breast sandwich
3 hard boiled eggs

pre workout
chicken breast sandwich
banana

post workout
salted peanuts or cashews/yogurt covered raisins

dinner
w/e my mom makes

snack
glass of water or milk


i used to take 100% whey drink mix but it was a pain to blend and tasted like garbage (vanilla)

i currently work out at my ****ty school gym, here are some places i am thinking about going to after i get some cash at my summer job or convice my parents to help me out

1. Rye YMCA
With multigenerational activities based in and around the facility, this is one health club with its roots firmly planted in the community. And the price—$1,176 a year per family—makes it easy to join. Check out the list of seasonal events, too. This month brings the Rye Derby, a one-mile walk and five-mile race where neighbors can mingle while raising money for the facility. But you needn’t head outside to keep in shape. Parents, take advantage of child care ($3–$11 per hour) while you work out, or enroll the kids in a class—they can start at 6 months old (with your participation). The older offspring can join a sports team, take a teen spinning class, or learn to scuba dive in one of two pools. Even Grandma and Grandpa can “Limbercize” or take an eight-week FallProof Course. But hey, maybe we’re not giving our elders enough credit. There’s always the YMCA triathlon club. You just might find yourself asking Pops, “Won’t you be my training partner?” MEMBERSHIP: Eight membership options ranging from $216/year (for youths under 18) to $1,176/year for a two-parent family ($100 joiner fee not included). www.ryeymca.org. —J.H.

2. Court Sports 2 Health and Fitness
The moment you step into CS2’s foyer, with its pastel-hued walls, coffee tables, and couches, it’s apparent that at this gym being social is almost as important as being fit. In addition to the treadmills, stationary bikes, and weight stacks, pickup games on the basketball court and seasonal racquetball leagues are a regular occurrence. Need a reason to hit the gym after escaping from the cubicle farm? Every workweek wraps up with a Friday-night dance party. Do your own thing or swing with a partner to the sounds of Latin, big band, and rock ’n’ roll in this aerobic class. Getting hitched? Bring your friends to the gym for a 10-week bridal boot camp that takes the stress out of getting svelte. If you’re already married, take part in two month-long weight-loss challenges—one in time for New Year’s and the other for bikini season. And don’t leave your rug rats at home! In addition to on-site child care, you can enroll them in classes like rhythm and jazz starting at age 2. MEMBERSHIP: Options range from $24/two weeks with no access to courts to $864/year with court time; $100 enrollment fee.

3. Axon Fitness Clubs
With membership fees at other gyms topping out at more than $100 a month, it’s easy to justify avoiding exercise. But, not so fast. Axon has many of the same amenities offered at elaborate fitness centers, but for half the price. For $40 a month you get free—yes, free!—child care and a roster of over 20 classes. The 4-year-old gym also boasts cardio machines and plate-loaded Hammer Strength equipment for building muscle. Want to really bulk up? Axon’s dumbbells go up to 150 pounds. But don’t worry, that doesn’t mean this gym is only fit for bodybuilders. Owner Mike O’Brien doesn’t tolerate grunting or weight slamming and is strict about keeping the center spotless. MEMBERSHIP: $40/month, no contract; $500/year www.axonfitness.com.



feel free to fix anything

[cphafner]

drop the second chest day. Move deads to the start of your back workout. No need to do 2 pressing movements on shoulder day. You need to add a rear delt exercise in there also. Overall it is much better than most of the crap routines that beginners post on here.

[frank]

can you link me a good rear delt exercise? sometimes instead of doing the second chest day i do cardio

also: i don't gain weight easily and i dont like bulking, ide rather gain the weight slow and steady

[Runty]

http://www.exrx.net

Should show you almost any exercise or muscle group activation you need.

[frank]

thanks alot

[cphafner]

http://www.exrx.net

Should show you almost any exercise or muscle group activation you need.

Bent over lateral raise, reverse pec deck, and face pulls are good options.

[frank]

I think ill go with the bent over lats

[Steven001]

Your lifts are pretty strong for your weight!

[Lones Green]

you've definetely got good strength for your weight. you've got a lot better diet than most people do when they first come on here. you weigh 130 pounds though. eat more!!! a lot more. check out www.atlargenutrition.com for some protein and WEIGHTGAINERS that don't taste like garbage at all. drop the volume in your workouts, and work on short, heavy sets. as for gyms, pick one that has a power rack. this should be your home for the next while. squats, deadlifts, and bench press. i started at a YMCA, they were very cool about me doing the above. just have a positive attitude when talking to the people that work there. when i lifted there they didn't have a contract either, which is awesome. don't get roped into some 40 year contract. feel free to PM me with any other questions.

[frank]

I'm not looking to become huge, more like in tip top military shape. My final goals are something like this:

5'11/5'10
180/185 lbs
315+ bench raw
315+ raw squat
405+ raw deadlift

[frank]

you've definetely got good strength for your weight. you've got a lot better diet than most people do when they first come on here. you weigh 130 pounds though. eat more!!! a lot more. check out www.atlargenutrition.com for some protein and WEIGHTGAINERS that don't taste like garbage at all. drop the volume in your workouts, and work on short, heavy sets. as for gyms, pick one that has a power rack. this should be your home for the next while. squats, deadlifts, and bench press. i started at a YMCA, they were very cool about me doing the above. just have a positive attitude when talking to the people that work there. when i lifted there they didn't have a contract either, which is awesome. don't get roped into some 40 year contract. feel free to PM me with any other questions.

I dont like taking the stuff that improved performance. I only take stuff that has soy/whey. When I get older I want to get some top of the line olympic equipment at my house. Mainly for the bench/squat/deadlift. And I think the rye YMCA i posted above is the best choice.

[youngguns]

i work out at a local YMCA and it fits my needs perfectly (except the hours of operation). whilst there are still the treadmill fairies, they dont bother anyone, same with the staff, real nice people. just watch out for the curl jockies, they seem to flock to the YMCA i attend.

[frank]

I used to be a curl junkie 2 years ago, didnt really pay off.

[Jorge Sanchez]

I didn't read your whole post, but you're obviously doing lots right if you're pushing that much weight at your weight and age. Don't be so hard on yourself.

[frank]

I didn't read your whole post, but you're obviously doing lots right if you're pushing that much weight at your weight and age. Don't be so hard on yourself.

I dont feel like im doing much considering that people weighing 165 pounds are benching 350. Then again, they are a few inches shorter than me and wearing expensive metal shirts.

[Lones Green]

I dont feel like im doing much considering that people weighing 165 pounds are benching 350. Then again, they are a few inches shorter than me and wearing expensive metal shirts.

and a ton of experience. a weightgainer isn't going to make you "huge", its going to take a whole lot for you to get huge. you're going to be doing yourself a favor by eating more calories right now.

[frank]

If i stopped working out and ate all I wanted, I probably wouldn't gain anything because I have a fast metabolism. I gained about 30 pounds in a year when I started working out but its starting to slow down. Maybe after I grow a few inches to my final height I can gain weight easier.

[Jorge Sanchez]

Stop making excuses. Eat more.

[Notorious]

If i stopped working out and ate all I wanted, I probably wouldn't gain anything because I have a fast metabolism. I gained about 30 pounds in a year when I started working out but its starting to slow down. Maybe after I grow a few inches to my final height I can gain weight easier.

If you're not gaining weight you're not eating enough. It's not like your body magically raises its metabolism just to burn off any extra calories you eat. Also I'm not 100% on this, but it seems logical that eating more would make it easier for you to grow taller as well, since you're providing the nutrients to allow your body to add the extra bone/muscle mass.

Don't eat all that you want to. Eat more than you want to. Bulking isn't always fun.