- Joined
- Mar 13, 2006
- Messages
- 41
- Reaction score
- 0
- Points
- 0
Alright im a new member but will be starting a journal March 19 (Sunday).
Stats:
Age: 15
Weight: 154
Height:5"7
Bench:190
Squat:315
Deadlift:355
Goal's To Reach By May 1st
Weight:164
Bench:225
Squat:350
Deadlift:395
Supplements I will be taking
NO-Xplode
Omega Thunder
White Blood
(^Have been stacking this for the past few month's. Works very well.)
Multi Pro 32x
Pro-Complex
Glutamine
*I WILL NOT BE RECORDING MY DIET*
But I will be bulking and eating 5-7 meals a day.
Training Scheme..
Some will say that I am simply overtraining but I have had good results with this before. Im coming into this from a 5x5 training routine.
This is a routine our trainer has constructed mainly for football.
Week 1
Day 1 - Sunday
-Core Lifts- reps x sets
Push Press - 85-90% 5 x 4
Power Pull - 85-90% 5 x 4
Aux Lifts
Front Raise - 8 x 3
- Alt. Lift - DB Upright Rows
Side Raise - 8 x 3
- Alt. Lift - DB Military Press
Rear Raise - 8 x 3
Bar Bicep Curl - 8 x 3
- Alt. Lift - Choice
Hammer Curl - 8 x 3
DB Bicep Curl - 8 x 3
- Alt. Lift - Choice
Forearms - 8 x 3 (Reverse Forearm Curls, Behind the back forearm curls etc.)
Neck - 10 x 3 (Light)
Day 2 - Monday
Core Lifts
Bench Press 85-90% - 5 x 4
Hang Power Clean 85-90% - 5 x 4
Aux Lifts
Decline Bench - 8 x 3
- Alt. Lifts - Incline Bench , DB Flies
Close Grip Bench - 8 x 3
- Alt. Lifts - Lockouts, Floor Press
Skulls - 8 x 3
- Alt. Lifts - JM Press
Pushdowns - 8 x 3
- Alt. Lifts - Reverse Pushdown
Hammer Press - 8 x 3
- Alt. Lifts - Chest Breaker
Dips - To Fatigue x 3 sets
Day 3 - Tuesday
Core Lifts (reps x sets)
Squat - 85-90% - 5 x 4
Deadlift 85-90% - 5 x 4
Aux Lifts
Step Ups - 8 x 3
- Alt. Lift - Leg Ext.
Lunges - 8 x 3
- Alt. Lift - Side Lunge
Ham Curls - 8 x 3
- Alt. Lift - SLDL
Glute Ham - 8 x 3
- Alt. Lift - RDL
Calves - 8 x 3 (usually i do 12 x 4)
- Alt. Lift - Seated Calf Raise
Lat Pulls - 8 x 3
- Alt. Lift - Wide Grip Pull-Ups
DB Rows - 8 x 3
- Alt. Lift - Bent Over Rows , Machine Rows
Shrugs - 15 x 1, 10 x 1, 8 x 3, 10 x 1, 15 x 1 (works very well)
Day 4 - Wensday
Same as day 1 but light day.
Day 5 - Thursday
Same as day 2 but light day.
Day 6 - Friday
Same as day 3 but light day.
Day 7 - Saturday (Off)
This a 3 day split, Monday, Wensday, Friday but I have made it a 6 day split, 3 heavy, 3 light and it has been working very well for me.
Stats:
Age: 15
Weight: 154
Height:5"7
Bench:190
Squat:315
Deadlift:355
Goal's To Reach By May 1st
Weight:164
Bench:225
Squat:350
Deadlift:395
Supplements I will be taking
NO-Xplode
Omega Thunder
White Blood
(^Have been stacking this for the past few month's. Works very well.)
Multi Pro 32x
Pro-Complex
Glutamine
*I WILL NOT BE RECORDING MY DIET*
But I will be bulking and eating 5-7 meals a day.
Training Scheme..
Some will say that I am simply overtraining but I have had good results with this before. Im coming into this from a 5x5 training routine.
This is a routine our trainer has constructed mainly for football.
Week 1
Day 1 - Sunday
-Core Lifts- reps x sets
Push Press - 85-90% 5 x 4
Power Pull - 85-90% 5 x 4
Aux Lifts
Front Raise - 8 x 3
- Alt. Lift - DB Upright Rows
Side Raise - 8 x 3
- Alt. Lift - DB Military Press
Rear Raise - 8 x 3
Bar Bicep Curl - 8 x 3
- Alt. Lift - Choice
Hammer Curl - 8 x 3
DB Bicep Curl - 8 x 3
- Alt. Lift - Choice
Forearms - 8 x 3 (Reverse Forearm Curls, Behind the back forearm curls etc.)
Neck - 10 x 3 (Light)
Day 2 - Monday
Core Lifts
Bench Press 85-90% - 5 x 4
Hang Power Clean 85-90% - 5 x 4
Aux Lifts
Decline Bench - 8 x 3
- Alt. Lifts - Incline Bench , DB Flies
Close Grip Bench - 8 x 3
- Alt. Lifts - Lockouts, Floor Press
Skulls - 8 x 3
- Alt. Lifts - JM Press
Pushdowns - 8 x 3
- Alt. Lifts - Reverse Pushdown
Hammer Press - 8 x 3
- Alt. Lifts - Chest Breaker
Dips - To Fatigue x 3 sets
Day 3 - Tuesday
Core Lifts (reps x sets)
Squat - 85-90% - 5 x 4
Deadlift 85-90% - 5 x 4
Aux Lifts
Step Ups - 8 x 3
- Alt. Lift - Leg Ext.
Lunges - 8 x 3
- Alt. Lift - Side Lunge
Ham Curls - 8 x 3
- Alt. Lift - SLDL
Glute Ham - 8 x 3
- Alt. Lift - RDL
Calves - 8 x 3 (usually i do 12 x 4)
- Alt. Lift - Seated Calf Raise
Lat Pulls - 8 x 3
- Alt. Lift - Wide Grip Pull-Ups
DB Rows - 8 x 3
- Alt. Lift - Bent Over Rows , Machine Rows
Shrugs - 15 x 1, 10 x 1, 8 x 3, 10 x 1, 15 x 1 (works very well)
Day 4 - Wensday
Same as day 1 but light day.
Day 5 - Thursday
Same as day 2 but light day.
Day 6 - Friday
Same as day 3 but light day.
Day 7 - Saturday (Off)
This a 3 day split, Monday, Wensday, Friday but I have made it a 6 day split, 3 heavy, 3 light and it has been working very well for me.