Results 1 to 8 of 8

Thread: My Weekly Workout

  1. #1
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    5

    My Weekly Workout

    Hey guys im 14 years of age and i would like to show you my workout for the week, improvements would be very helpful. I have done alot of researching i am currently cutting and get all of my daily macro nutrients. I weigh 54kg and am 163cm. According the bodybuilding Morp test im a Mesomorph but its not 100% accurate, so im not 100% sure. I have a sport carnival coming up soon so i would like to gain muscle and become quite fit.

    Ive been cutting for nearly a week and a half and lost 1kg.

    Monday:Chest
    Bench Press (Flat) 12,10,8,8
    Bench Press (Incline) 12,10,8,8
    Dumbell Press (incline) 12,10,8,8
    Dumbell flyes 12,10,8,8

    I go for a early morning Jog usually 2km or more. 800m with ankle weights

    Tuesday: Back
    Need some help with this





    Wednesday: Quads
    Leg extensions: 20,15,12,12
    Barbell Squat: 20,15,12,12
    Good Mornings: 20,15,12,12
    Front Squat: 20,15,12,12
    Lunges: 20,15,12,12


    I go for a early morning Jog usually 2km or more. 800m with ankle weights


    Thursdays:Shoulders
    Military Press:12,10,8,8
    Dumbell Side Raise:12,10,8,8
    Shoulder Press:12,10,8,8
    Upright Barbell Row:12,10,8,8
    Front Raises:12,10,8,8

    Friday: Bicep/Tricep
    21's 12,10,8,8
    SkullCrushers: 12,10,8,8
    Incline Dumbbell curl: 12,10,8,8
    Close Grip: Bench press: 12,10,8,8
    Hammer Curls: 12,10,10,8

    I go for a early morning Jog usually 2km or more. 800m with ankle weights

    Sat- Rest
    Normally have a match of soccer.
    Sun- Rest

    Protien:152g
    Carbs:152g
    Fats:33g
    Do you think this is right for my age and weight?

  2. #2
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052
    Too much volume, especially while on a cut. And calories are far too low.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  3. #3
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    5
    Quote Originally Posted by Kong View Post
    Too much volume, especially while on a cut. And calories are far too low.
    The BMR caculator i used suggested i eat 1520 calories a day.

  4. #4
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052
    What's the link to the calculator? Everyones bodies different. Some of the initial weight loss will be water retention. Leave calories how they are and monitor weight loss for the next few weeks. You don't wanna be dropping more than 2lbs a week.
    When it comes to training i find that 6 heavy worksets are enough for larger bodyparts and four for the smaller ones. You've gotta think, your on a calorie deficit too so training heavy four days a week and with that many sets per muscle as you do isn't gonna allow you enough recovery time especially with the added cardio.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  5. #5
    Wannabebig Member
    Join Date
    Aug 2012
    Posts
    5
    Quote Originally Posted by Kong View Post
    What's the link to the calculator? Everyones bodies different. Some of the initial weight loss will be water retention. Leave calories how they are and monitor weight loss for the next few weeks. You don't wanna be dropping more than 2lbs a week.
    When it comes to training i find that 6 heavy worksets are enough for larger bodyparts and four for the smaller ones. You've gotta think, your on a calorie deficit too so training heavy four days a week and with that many sets per muscle as you do isn't gonna allow you enough recovery time especially with the added cardio.
    Thanks man wanna add me on this website or skype?
    Really interested in gaining muscle. I posted this same thread on bodybuilding.com got no replies at all. Helping me create a good training plan would be great
    http://www.bmi-calculator.net/bmr-calculator/
    Last edited by newbod; 08-26-2012 at 04:34 AM.

  6. #6
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Location
    Doncaster, England
    Posts
    1,052
    PM'd you mate
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal - http://www.wannabebig.com/forums/sho...sion-of-an-ape

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

  7. #7
    Senior Member
    Join Date
    Aug 2012
    Posts
    125
    Just a suggestion, I would lose the ankle weights and run faster during that 800 meter. Also lose the routine for something already proven like starting strength or madcow's 5x5 or something. You probably need to eat alot more than that too. You are still growing man. I don't know how you get by with that low of food intake. Good luck!

  8. #8
    Conqueror of Iron jed2009's Avatar
    Join Date
    Aug 2012
    Location
    Iowa
    Posts
    279
    The thought of a 14 year old "cutting" is pretty scary to me. 54 kg is around what, 130 pounds? Eat hearty and lift my man. The program is mediocre but I would definitely just go with something simple to start out with for the first couple years until you get your base strength built up.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

Similar Threads

  1. help with my weekly routine
    By emd023 in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 05-16-2012, 01:11 PM
  2. Weekly Training
    By Wiggin in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 11-26-2007, 11:41 AM
  3. Bi-Weekly Updates!
    By Joe Black in forum News and Announcements
    Replies: 0
    Last Post: 01-03-2005, 02:56 PM
  4. finally reached a fixed weekly workout
    By tankdogg in forum Bodybuilding & Weight Training
    Replies: 4
    Last Post: 09-23-2003, 11:57 AM
  5. your weekly routine
    By icanrace in forum Bodybuilding & Weight Training
    Replies: 1
    Last Post: 04-08-2003, 08:36 AM

Tags for this Thread

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
  •