Results 1 to 4 of 4

Thread: work out

  1. #1
    Wannabebig Member
    Join Date
    Apr 2008
    Location
    oswego, Illinois
    Posts
    9

    work out

    hi, i'm a junior in highschool that really started working out last year (2nd half of school) to kill my boredom. i used to work out with the school in my gym class but i never really improved my lifts. over the summer i hit the gym a lot and made a work out plan. is this any good? please let me know, i like to improve and learn.


    Monday:
    Warm ups: 2 mile run
    stretches on machine, and regular stretches
    bench press: 1X15 (bar), 1X10 (50%), 1X7 (70%), 1X3 (max)
    alternating DB curls (each arm alternating of course): 2X10(50%), 1X7(75%), MAX (as many as i can)
    dumbell curls with bar (alternating with db curls) 3X10 (50,50,75)
    incline bench: 1X12(50%), 1X10(70%) 1X7(90%) max
    Flys: 4X10 (50%, 60%, 70%, 90%)
    ABS: 45 sec. front+side planks, 20 alternating crunches, 15 crunches. (repeat 3x)
    Lat pull downs: 3X10
    tricep exensions with rope: 1X10 (50), 1X10 (70), 1X7 (85), 1X3 (100)

    Tuesday
    Warm up:
    .75 mile
    stretch
    3 sets of suicides on basketball court
    Lift:
    squats: 1X15(bar), 1X12 (50%), 1X10(60%), 1X7(75%), 1X3(100)
    calf raises on angle leg press (with 135 each side): 1X25, 1X40, 2X50
    angled leg press: 1X5, 1X7, 1X10
    step ups: 3X15 each leg
    seated leg press 1X12(50%), 1X10(65%), 1X7(75%)

    wednsday:
    1 mile on/off sprint
    Dead Lift: 1X10 (50%), 1X10(65%), 1X10(75%)
    power clean: 1X10 (50%), 1X7(75%), 1X3(100%)
    push press: 1X12 (bar), 1X10 (50%), 1X10 (75%), 1X7(100)
    swim laps (10 more each week than previous)

    Thursday:
    DB bench: 1X12(45 lbs. each), 1X10 (50s), 1X8 (55s)
    dips: 1X10, 1X7, 1X5
    DB military press: 3X7
    forearm curls with db (3X15)
    pull ups: 1X10,1X7

    Friday: ABS, 1 mile bike, 1 mile run, 30 min. boxing

    Saturday+Sunday off


    oh, and i drink about 2 scoops of NOxplode creatine a day, drink 2 big glasses with 2 and a half scoops of whey protein and try to get 9 hours of sleep.
    Opinions please?
    Last edited by erikerodri; 08-30-2008 at 10:33 PM.
    Current Age: 16
    Weight: 150
    Height: 5'7"
    Bench: 1X2 of 180
    Squat: 270
    Clean: 145
    dead lift: 1X3 295

  2. #2
    Banned
    Join Date
    Jul 2008
    Location
    Utah
    Posts
    1,675
    Quote Originally Posted by erikerodri View Post
    (snip) to kill my boredom. i used to work out with the school in my gym class but i never really improved my lifts. over the summer i hit the gym a lot and made a work out plan. is this any good?
    Wether or not it is any good depends on your goal. So am I to assume your goal is to kill boredom, as stated in your post? If so, then I can't answer this because I'm never bored. Does it kill your boredom? If so, then I guess it's good if that's your goal. But you also seem to indicate improving your lifts are also important, if this is your goal, I'd start with a workout that's known to accomplish that goal, there are several posted on this site. As a powerlifter my goal is to improve my bench, squat, and deadlift, so I prefer the westside barbell conjugate method ( which I would not recommend for most beginners, but I guess Louis Simmons does http://www.westside-barbell.com/Arti...0BEGINNERS.pdf ).

    My advice is to decide on what your main goal is, and then search this site for a workout that is known to address that goal ( don't come up with one yourself ). Also, keep a log. That way in the future when you want to tweak a workout, you can go back and discover what works for you and what doesn't.
    Last edited by BigTallOx; 08-31-2008 at 07:19 AM.

  3. #3
    Wannabebig Member
    Join Date
    Apr 2008
    Location
    oswego, Illinois
    Posts
    9
    well my main goal is get bigger and stronger so i can play varsity football a lot better.
    Current Age: 16
    Weight: 150
    Height: 5'7"
    Bench: 1X2 of 180
    Squat: 270
    Clean: 145
    dead lift: 1X3 295

  4. #4
    Ich bin Legende. Torrok's Avatar
    Join Date
    Oct 2007
    Location
    Missouri
    Posts
    672
    Quote Originally Posted by erikerodri View Post
    well my main goal is get bigger and stronger so i can play varsity football a lot better.
    look up Rippetoes routine. Do it.

    and eat over your maintenence(sp) calories, alot over.

    your making your routine really complex, it hurts to look at..
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

Similar Threads

  1. The bench Press
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 02-01-2010, 04:39 PM
  2. Pre-Workout Nutrition REVISITED
    By Slim Schaedle in forum Diet and Nutrition
    Replies: 98
    Last Post: 04-01-2008, 07:13 PM
  3. Nothing worthwhile in this life comes without sacrifice.
    By Chris255 in forum Member Online Journals
    Replies: 66
    Last Post: 11-02-2007, 08:33 AM
  4. The Bench Press
    By Adam in forum Bodybuilding & Weight Training
    Replies: 17
    Last Post: 05-17-2007, 11:46 AM
  5. power racks
    By sidney in forum Bodybuilding & Weight Training
    Replies: 21
    Last Post: 01-30-2005, 04:34 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •