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Parker 1995
10-10-2011, 04:56 PM
Hey Guys I am going to just make this short and sweet, and start getting strong:D
- Get my bench from 210(max) to 300 by this time next year
- Squat from 225x3 to 225x15
- Obtain that 6 pack every teenager wants
- Compete in a weightlifting tournament by the time im 18
I have just gotten a job at mcdonalds so i am going to invest in some supplements, I have decided im going to get results, whey protein, and some vitamins.
I will be doing 4 days of strength training a week, and 3 days of cardio a week. The cardio will be all about speed so intervals and tire flips and some jumps.

Parker 1995
10-10-2011, 05:04 PM
Incline Bench Press
115x10
135x8
155x6
175x2
115x15
115x10
115x8

DB Bench press
- i did these with one arm at a time.
40s x15
40s x15

Pullups
x6
x6

DB pull overs
20s 1x15

alternating DB Bicep Curl
20s x15
20s x15

Tricep Roll backs + Skull crushers (superset)
Roll backs 20s and skull crushers are the bar 2x20

hanging leg raise
1x20
1x20

I am going to start going to an actual gym November 1st its a early birthday present!
Do you guys have any suggestions on what I can do for calfs and some conditioning ideas for off days?

Parker 1995
10-13-2011, 07:05 PM
Back Squat
135x10
185x8
205x5

Leg Extensions
30lbs x50
30lbs x40
30lbs x40

Hanging Leg Raises
5x20

Leg Extensions
40lbs x50
40lbs x40
40 lbs x40

Hanging Leg Raise
5x20

Theres my workout fellas. I could of gone heavier on the squats, but I am working out at home and its not a rack-_- So I couldnt take any chances of killing my self or the floor. Upper Body Tommrow!

Parker 1995
10-13-2011, 07:09 PM
I ran 4 miles today with a 9 30 pace not to bad for not running in forever. I then did ab circuits afterwards fun.
Ab Circuit
Mountain Climbers x20
V ups x20
Bicycles x20
Then 1 minute plank in between sets then right back into the climbers! Ouch

Coke
10-14-2011, 07:41 AM
Good luck with your goals man, doing nice work.

Parker 1995
10-16-2011, 08:57 AM
Good luck with your goals man, doing nice work.

Thanks man Im liking this program!

Parker 1995
10-16-2011, 09:01 AM
Worked out at the High School today So I had variaties on the DBs:D

Flat Bench Press
135x10
155x10
185x8
205x3
210x1

DB Bench Press
70sx6
75sx6
80sx6

Cable Rows
40x15
50x15
60x15
60x15

Wide Grip Pull Ups
x6
x6

Barbell Curl
45x10
67x10
88x10

Low Pully Cable Curl
32.5x10
40x10
45x10

Abs
Ab Crunch 30 lbs 3x30D:

Great Day Of Work I have Legs today!