PDA

View Full Version : transformer corner



pkpkla
12-11-2001, 07:44 PM
Ok, after playing some pickup basketball I relize i need to add some strength and bulk. Since comming to college in Oct I've been a lazy bastard.
stats: (12-9-01)
age:18
height: 5'5"
weight :128lb around 11-12 %bf
Bench: around 135 x 5
chinups: 15
squat: ? ( i only did bodyweight stuff for legs)
vertical: non existent (lost all gains from summer)

In the summer I did some basic training and dropped some weight and gained some strength. Now most of it is gone due to lack of regular training. By the end of Christmas break I hope to to drop 2-3% and be at 133lb.
Goals by Jan 7 2002
weight: 133
bf: 9%
bench:170 x 5
Squat: 200lb + x 5
vertical jump: 24in

pkpkla
12-11-2001, 07:51 PM
monday workout
rep
dumbell flatbench: 8 x 35lb
6 x 40
5 x 45
2set 5 x 50
db shoulder press : 5 x 40
2set 5x 35
5 x 25
incline bench 6 x 35lb
5 x 40
4 x 45
3 x 45
tri push down mch
3 x 6-8

pkpkla
12-13-2001, 12:36 AM
12- 12-01 Wednesday

Light back workout

1) wide grip pullups
1 x 12
1 x 7
2) horiz rows
3 x 4
none done to failure

meal 1
2 eggs

meal 2
2 pancakes + syrup
1 thing low fat yogurt
protein shake

meal 3
1/2 can pork'n beans
1/2 can peas
small bowl rice
glass of milk

meal 4
power bar protein 24g protein, 290 cals total

meal 5
bowl of rice
half can pork'n beans
half can peas
protein shake

pkpkla
12-13-2001, 10:41 PM
12-13-01

Chest and Tri's

db chest press
1 x 8 @ 40lb
1 x 8 @ 45lb
1 x 8 @ 50lb
2 x 5 @ 50lb

tricep behind head extention
1 x 8 @ 30lb
1 x 8 @ 35lb
tri push down
2 x 3 @ #5

bw Dips
1 x 15
2 x 12

played about an 40mins full court bball

meal 1
-can of tuna w/ olive oil

meal 2
-few slice turkey breast
-1 1/2 scoop mash potato and stuffing
-scoop peas (dorm food comes in scoops)
-1/3 can coke

meal 4
-milk
-some gummy worms
-power bar protein

meal 5
-turkey sandwich
-protein drink

pkpkla
12-14-2001, 06:28 PM
fri 12-14-01

Squats
5 x 5 @ 115lb

first time squatting in almost a year, I have my form down and will go higher weight next workout.

shoulder press
2 x 3 @ 40lb
lost lots of strength from summer, need to work it back up.

pkpkla
12-15-2001, 02:46 PM
Today is the math final
Morning 11:15

bench
7 x 95lb
4x 5 @ 115lb

pullups
10rep
5 rep

machine row
2x 5 @ setting 7

Jogged from dorm to ima