I'll start my journal properly next week but for today I’m just going to put down my goals, stats and training routine. I’m not worried about my diet at the moment; it’s well balanced and just needs as much protein as I can get in it.
I’ve been training for nearly two months now; so don’t laugh at my stats too much.
5’10” (only 15 so I’m still growing)
BF%: About 14%
Monday: Chest, Back
Wednesday: Legs, Abs
Short Term Goals:
Improve my 5-rep max on each exercise every week for 6 weeks. Lose the belly ready for athletics season.
Long Term Goals:
I will be a firm 180lbs in 2 years max and I will be benching 250lbs plus at the end of those 2 years.
I've sorted my new routine out, thanks to the help from Chicken Daddy and Latman
Back + Shoulders
Seated DB Press
Chest + Triceps
Flat Bench Press
Incline DB Press
Narrow Grip Bench Press
Legs + Biceps
Straight Leg Deadlift
Standing Calf Raise
Hammer Curls (1x6-8)
All preformed for 2x6-10 execpt where stated.
[Edited by king_gregz on 01-30-2001 at 01:24 PM]
Training at home this week and need some more plates so excuse the tiny little weights on some exercises.
- Military Press 20kg (44lbs)
- Seated DB Press 22kg each (48.4lbs)
- Deadlift 50kg (110lbs)
- BB Rows 30kg (66lbs)
- Drink 10 pints of water
- Add at least 2kgs to my lifts for next Monday (where possible)
I would suggest to do back before shoulders unless your shoulders are lagging far behind your back. Also, do chest before triceps.
This reason is because the shoulder muscles are much smaller than the back muscles and the same goes for triceps and chest. You should do the biggest muscle first, which you can do exercises which use the most muscles and push the most weight.
Other than that, the exercises look good and I like the low-moderate volume. Good luck with it!
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
Today I'm feeling abit tired, didn't get much sleep
- BB Press 50kg (110lbs)
- Incline DB Press 22kg each (48.4lbs)
- Narrow Grip Bench 50kg (110lbs)
- French Press 25kg (55lbs)
- Get 9-10 hours of sleep for each of the next 2 days.
- Squats 29.5kg (64.9lbs)
- SLDL 50kg (110lbs)
- DB Curls 9.5kg (20.9lbs)
- BB Curls 22kg (55lbs)
NEW PERSONAL BEST
Its been a while since I dropped by here but anyways I got a new PB for my bench
- 55kg (121lbs) x 8
BF%: About 13-14
Biceps: (L 12.2") (R 12.2")
The Plateau Is Over!!!
- Bench press is now 58kg
thanks for the suggestions guys.
Its been a while since I wrote in thisbut I'm progressing good, growing good and I'm just getting my strength back after a 2 week break... I feel better than ever before