IronFist
07-19-2003, 11:09 AM
I wish I had access to a digital camera for pics of what I look like, but ah well, try and scan some in at another time. I'm 17 and a half years old, I'm 150lbs at 5'6''. I've been training seriously for about two and a half years now. Before I lifted, I was around 130-133lbs. I've been as heavy as 155. I've packed on nearly 20lbs of muscle throughout the duration of my stint on weight lifting. I also have been wrestling for 2 years. I wrestled 135 last year and was the biggest 135 pounder in my county. This year I'm hoping to go 140. Loosing weight has been an easy thing for me, so looking leaner is a somewhat easy task for me. I work on a 5 day split, 3 days on, 1 day off, 2 days on, 1 day off. I use no supplements, just raw eating.
Sunday - Legs
Leg Extensions
135x12 for 5 sets
Leg Press
450x10 for 5 sets
Squats
225x12 for 5 sets
Leg Curls (squeeze at the top)
80x10 for 5 sets
Hack Squat
180x8 for 3 sets
Calf Raises
385x10 for 7 sets
Monday/Thursday - Chest/Back
Chins with wide grip
25 for 2 sets
Barbell Rows
185x10 for 3 sets
205 til failure for 2 sets
1 Arm Dumbell Rows
85 x 10 for 3 sets
1 Arm Cable Rows
150 x 10 for 3 sets
Deadlifts
225x12 for 2 sets (warm-up)
275x8 for 2 sets
315x1 for 1 set
Incline Barbell Press
155x15 for 1 set
155x12 for 1 set
185x 8 for 2 sets
Incline/Decline/Flat Flyes (I like to switch things up every workout. I do one out of the 3 when I do flyes)
50 x 10 for 5 sets
Cable Cross overs
80x12 for 5 sets
Dumbell Pullovers
85x10 for 3 sets
Tuesday/Friday - Shoulder/Tricep/Bicep
Military Press
105x10 for 2 sets
125x6 for 2 sets
Seated Dumbell Lateralls (usually on a bench)
30x10 for 3 sets
35 til failure for 2 sets
Dumbell front raises
35x10 for 5 sets
Cable Lateralls
40x10 for 3 sets
50 til failure for 2 sets
Rear Barbell Shrugs
135 x 8 for 4 sets
Dumbell Shrugs
85x12 for 3 sets
95x10 for 2 sets
Tricep Pulldowns
80x12 for 4 sets
Weighted Dips
25lbs strapped on and do 3 sets til failure
Tricep extensions (skull crushers)
(I'm guessing the E-Z bar weighs 25lbs)
75x10 for 3 sets
E-Z Bar Barbell curls
95x12 for 1 set
95x10 for 1 set
105x8 for 1 set
105x6 for 1 set
Seated Dumbell curls (to the outside)
35x7 for 4 sets
Seated Preacher Curls
75x10 for 3 sets
Somedays on shoulder days, pending how I feel, I clean and press. I usually do 135 for 3 reps for 1 or 2 sets.
-IronFist
Sunday - Legs
Leg Extensions
135x12 for 5 sets
Leg Press
450x10 for 5 sets
Squats
225x12 for 5 sets
Leg Curls (squeeze at the top)
80x10 for 5 sets
Hack Squat
180x8 for 3 sets
Calf Raises
385x10 for 7 sets
Monday/Thursday - Chest/Back
Chins with wide grip
25 for 2 sets
Barbell Rows
185x10 for 3 sets
205 til failure for 2 sets
1 Arm Dumbell Rows
85 x 10 for 3 sets
1 Arm Cable Rows
150 x 10 for 3 sets
Deadlifts
225x12 for 2 sets (warm-up)
275x8 for 2 sets
315x1 for 1 set
Incline Barbell Press
155x15 for 1 set
155x12 for 1 set
185x 8 for 2 sets
Incline/Decline/Flat Flyes (I like to switch things up every workout. I do one out of the 3 when I do flyes)
50 x 10 for 5 sets
Cable Cross overs
80x12 for 5 sets
Dumbell Pullovers
85x10 for 3 sets
Tuesday/Friday - Shoulder/Tricep/Bicep
Military Press
105x10 for 2 sets
125x6 for 2 sets
Seated Dumbell Lateralls (usually on a bench)
30x10 for 3 sets
35 til failure for 2 sets
Dumbell front raises
35x10 for 5 sets
Cable Lateralls
40x10 for 3 sets
50 til failure for 2 sets
Rear Barbell Shrugs
135 x 8 for 4 sets
Dumbell Shrugs
85x12 for 3 sets
95x10 for 2 sets
Tricep Pulldowns
80x12 for 4 sets
Weighted Dips
25lbs strapped on and do 3 sets til failure
Tricep extensions (skull crushers)
(I'm guessing the E-Z bar weighs 25lbs)
75x10 for 3 sets
E-Z Bar Barbell curls
95x12 for 1 set
95x10 for 1 set
105x8 for 1 set
105x6 for 1 set
Seated Dumbell curls (to the outside)
35x7 for 4 sets
Seated Preacher Curls
75x10 for 3 sets
Somedays on shoulder days, pending how I feel, I clean and press. I usually do 135 for 3 reps for 1 or 2 sets.
-IronFist