Diablo1990

I have a couple main goals and they are...

Bigger
Stronger
Leaner

Some of my stats as of 2/01/07
Name: Rob
Age: 16
DOB: 5/3/90
Height: 5'11"
Weight: ~182lbs

Approximate measurements as of 9/10/06 (Inches)
Arms: L-13.25 R-13.25
Chest: 40
Forearms: L-12 R-12
Shoulders: ~44 (Don't know if this is right)
Waist: 35
Quads: L-23.5 R-24
Calves: L-16 R-15.75

Approximate measurements as of 2/1/07 (Inches)
Arms: L-13.75 R-14
Chest: 41.5
Forearms: L-12.20 R-12.25
Shoulders: ~46.5 (Don't know if this is right)
Waist: 36
Quads: L-24.5 R-24.75
Calves: L-16.25 R-16.5

Some videos of me..
Deadlifts 250 x 9 <10/08/06> (http://youtube.com/watch?v=Po0LOZbPIZo)
Romanian Deadlifts 120 x 9 <10/06/06> (http://youtube.com/watch?v=qZad_LIt0og)
ATG Squats 170 x 5 <8/22/06> (http://youtube.com/watch?v=RF_0EkmleyI)
Lat Pulldowns ? x 10 <9-27-06> (http://youtube.com/watch?v=pSMoLdLnF1A)
ATG Squats 190 x 5 <10-03-06> (http://youtube.com/watch?v=I-daapIExng)
Deadlifts 300 x 5 <11-20-06> (http://youtube.com/watch?v=9xP_zkaG810)
Barbell Curls 60 x 10 <12-13-06> (http://youtube.com/watch?v=W1NMazmhRgA)
Flat Barbell Bench Press 120 x 8 <1-31-07> (http://youtube.com/watch?v=5tTey3Sc-VE)
ATG Squats 220 x 2 <1-15-07< (http://youtube.com/watch?v=iueit7n-dnQ)

Pictures
(8-31-06)http://www.ironmagazineforums.com/ga...um/8-31-06.jpg
(12-13-06)http://forum.bodybuilding.com/attach...66056538.jp g


Training Program:

Week 1: High Rep Range, 1 Rep Below Failure

Monday
ATG Squats 4x8-10
Flat DB Press 3x8-10
DB Rows 3x8-10
DB Shrugs 3x12-15
DB Calve Raises 3x15-18
DB Curls 3x8-10
Situps 3x15-20

Wednesday
Bench Press 3x8-10
DB Shoulder Press 3x8-10
Yates Row 3x8-10
Lat Pulldowns 3x8-10
DB Calve Raises 3x15-18
BB Curls 3x8-10

Friday
Deadlifts 4x8-10
Decline DB Press 3x8-10
Lateral Raises 3x8-10
DB Shrugs 3x12-15
Pullups 2x2-4
DB Calve Raises 3x15-18
Situps 3x15-20

Week 2: Medium Rep Range, 1 Rep Below Failure

Monday
ATG Squats 4x6-8
Flat DB Press 3x6-8
DB Rows 3x6-8
DB Shrugs 3x10-12
DB Calve Raises 3x12-15
DB Curls 3x6-8
Situps 3x10-15

Wednesday
Bench Press 3x6-8
DB Shoulder Press 3x6-8
Yates Row 3x6-8
Lat Pulldowns 3x6-8
DB Calve Raises 3x12-15
BB Curls 3x6-8

Friday
Deadlifts 4x6-8
Decline DB Press 3x6-8
Lateral Raises 3x6-8
DB Shrugs 3x10-12
Pullups 2x2-4
DB Calve Raises 3x12-15
Situps 3x10-15

Week 3: Low Rep Range, Failure

Monday
ATG Squats 4x4-6
Flat DB Press 3x4-6
DB Rows 3x4-6
DB Shrugs 3x8-10
DB Calve Raises 3x8-12
DB Curls 3x4-6
Situps 3x10-15

Wednesday
Bench Press 3x4-6
DB Shoulder Press 3x4-6
Yates Row 3x4-6
Lat Pulldowns 3x4-6
DB Calve Raises 3x8-12
BB Curls 3x4-6

Friday
Deadlifts 4x4-6
Decline DB Press 3x4-6
Lateral Raises 3x4-6
DB Shrugs 3x8-10
Pullups 2-2-4
DB Calve Raises 3x8-12
Situps 3x10-15




I am almost done this 9 week program that I made then I am going to take a break, when I first started it I weighed 172lbs and I am bulking and I weigh 182lbs now. I need suggestions on a new routine and diet.

Attached Images

	bbcom.jpg (84.2 KB, 23 views)
	bbcom2.jpg (100.8 KB, 25 views)

Gazhole

Im loving the AC/DC trousers.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

kidbodybilder

on the curls u where swinging after like 4 reps might wantto lower the weight a lil just my 2 cents

Diablo1990

I wasn't really swinging my feet were close together and the weight was moving me when I lifted it

Diablo1990

I am hated among all lifting sites -_- lol

JonnyStead

Its really difficult to stop momentum when you curl heavy weight - I struggle with that - this though... http://youtube.com/watch?v=-a5uDmwJFp4

... is useful because its so slow it stops any movement...

I'm 34 - when am I officially an old fart?

Diablo1990

anyway any suggestions on a new routine based on my lifts and goals?

Gazhole

Bigger - Eat more
Stronger - Gradually put more weight on the bar
Leaner - Lose fat

***

As for a program, read the stickies and make your own. I suggest a fullbody 3x a week one.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Diablo1990

I already made my own as the one above. I want some help with the next one lol