ihateschoolmt

name: michael
hieght:5'10
weight:i dont know my scales broken
age: 15
chest: 38.5 inches (breathe out)
arms: 12.25
waste:27.5
forearms:10.5
hips:36
calves:14
shoulders:45 (breathe out)
neck:15
thighs: 20 (just wont grow)

any help welcome

Amount carbs protein fat calories
meal #1 eggs 2 2 14 9 140
bread 2 slices 38 10 0 220
ham 1 slice 0 6 4 90
milk 20oz 30 20 20 375

meal #2 bread 2 slices 38 10 0 220
ham 4 oz 0 24 8 200
orange medium 18 0 0 70
milk 8oz 12 8 8 150
pretzels 24 24 3 1 120

meal #3 noodles 1/4 lb 82 14 1 400
PWO beef 5oz 0 28 3 140
milk 8oz 12 8 8 150
orange medium 18 0 0 70
antioxident
(workout) 3/4 gal water

meal #4 chicken 6oz 0 38 4 200
AWO bread 2 slices 38 10 0 220
juice 15oz 39 0 0 250
antioxident/EFAs 3 27

meal #5 meat 7oz 0 44 4 331
juice 12oz 39 0 0 240
rice 1/2 cup 72 6 0 310
EFAs 3 27
vitamins



totals 338 244 73 3920

work out:
chest, shoulders
rest day
triceps/abs
(i do triceps by themselfs because there a weakpoint and wont grow)
rest day
back, biceps/abs
rest day
legs
rest day repeat, and i take a week off every 12 weeks

what i do in my rutien i do 10 reps with everything except abs
legs
squats with 135 155 185 195
hack squat 240 240 285 285
seated leg press with 250 250 270 270
leg curls 70 70 70 70
seated leg curls 115 115 115 115

abs
twist crunches 2 sets 50
machine crunches 100 100 100 100

back
back wide grip pull ups 4 sets til failure
pull downs 90 90 105 105
v grip rows 75 95 100 105

bis
bar curls 50 50 60 60
switching between straight and ez curl bar every week
precher curls 45 pounds

chest
flat bench 4 sets 95 95 105 115
db press 30 35 35 35
db flys 30 30 30 30

shoulders
db military press smith machine 65 70 70 70
side raise machine 60 60 60 60
db back raises 25 25 30 30

triceps
cg bench 95 95 105 105
dips til failure 4 sets
pull down tricep extentions 50 55 60 60

ihateschoolmt

im changing my workout rutine but the same spilt
week 1 legs
squats
hack squat/leg press breathed sets 4 sets
leg curls
seated leg curls
calf raises

week 2
dead lifts
squats
hack squat
leg press
calf raises

week 1 bis
straightbar curls
precher curls
concintration curls

week 2
ez curl bar
dumb bell curl
hammer curls

week 1 chest
bench press
incline bench
dumb bell bench press

week 2
bench press
decline bench
flies

week 1 shoulders
military press
bent lateral
upright rows

week 2
military press
dumb bell press
bent lateral

week 1 triceps
cg bench
weighted dips
extensions

week 2
cg bench
skull crushers
extentions

week 1 back
weighted wide grip pull ups
pull downs
bent over rows

week 2
weighted wide grip pull ups
pull downs
v grip rows
1 arm rows

BulkMeUp

Hey Mike. Wish you all the best

However methinks you need to rework your diet. Maybe reduce the fibre as 27.5" waste is a bit much.

ihateschoolmt

ya im getting fat in my old age

BulkMeUp

One example of 'Waste' is what you poop. 27.5" of poop is a lot!
Your midsection is 'Waist'

ihateschoolmt

oo read that to fast