Trying to lose the man boobs.

[mike456]

I'm 15 years old, 6ft, 230lbs, I dont know what my bf% is but it is very high

I don't have a set diet, but Ill just eat 6 healthy meals a day and post them here.

Im making a journal so I can hopefully look over my progress when I achieve my goals, and for motivational reasons to keep eating healthy.

My goals are to lose lots of fat, maybe get down to 180 and gain strength, so I can be more athletic

this is what my split looks like:
Day 1- Upper 1
Day 2- Legs
Day 3- Off
Day 4- 1 hr Basketball as cardio
Day 5- Upper 2
Day 6- 1 hr Basketball as cardio
Day 7- 1 hr Basketball as cardio

 

[Squaggleboggin]

I didn't know you were fifteen. Those are some awesome goals. I went from 230 to 185 during the school year. Just remember that it seriously isn't that difficult. It just takes time and consistency. I also kept adding strength in virtually all lifts the entire time (When I started I had been lifting for about a year and just decided to eat healthier foods to get better progress; I ended up losing a lot of weight and just continued to this point; I'm going to lose more still, but it hasn't been that difficult thus far.), the one exception being my deadlift (coincidentally my favorite lift - of course).

Good luck. You can do it.

 

[Pylon]

I concur.

Keep in mind, at your age you will see results very fast. Just lift hard, be consistent and eat clean. You'll be there in no time. Take advantage of that small boy metabolism while you have it.

 

[mike456]

thanks alot for the encouragment, I love training so I dont have a hard time training hard, its just gonna be hardd to be consistent with the diet.

 

[BigDyl]

thanks alot for the encouragment, I love training so I dont have a hard time training hard, its just gonna be hardd to be consistent with the diet.

The thing is, you have to live your diet.

 

[mike456]

I played basketball today for about an hour and a half, and about 5mins after I stopped playing the leg/knee pain came (this has been happening for a while), so I iced the knee right after for about 20 mins, and it did nothing, I really have to see a doctor... I bet if I warmup and start running, I wont feel anything, but once I stop or cool down, the leg pain comes.

 

[Pylon]

Icing it seems like the right move. get it checked, and stick to low impact cardio for a while (bike, eliptical, rowing, etc.)

 

[mike456]

this is my workout, thought Id post it, just incase any1 can catch something wrong with it before I start (I will be starting thursday cause I need a break be4 the new routine, also I didnt start dieting yet, I got alot of tests right now for school, and don't have time to cook meals, so I think ill be starting everything thursday)
Day 1: Upper 1
Day 2: off
Day 3: Lower
Day 4: off
Day 5: Upper 2
Day 6: off
Day 7: off

Upper 1: 3x2-5 & 2 minute R.I.
· BB Flat Bench Press
· DB One-arm Row
· BB Military Press
· Assisted Pull-up

Upper 2: 3x6-12 & 60 second R.I.
· BB Incline Bench Press
· BB Yates Row
· Cable Dips
· BB Curls

Lower: 3x2-5 & 2 minute R.I.
· Step-up
· Straight-Leg Dead Lift
· Decline Weighted Crunch (10-15 reps)
· DB One-leg Calf Raise (10-15 reps)

Upper 1 is the strength workout, and upper 2 is the hypertrophy shit, and lower is just for strength

im not sure about the reps for the calves/abs because all I care about is strength for them, do I do 2-5 for them or what?

 

[Pylon]

For abs and calves (mostly calves), they are muscles that do a lot of work all the time, so you have to overload them to get them to respond. Look to higher reps with as heavy as you can handle. Keep in mind you weigh 230, so that is a weight your calves are used to. I go about 250, and I load about 400 on seated calves. (Don't start there, but go heavier than you think you should. If you can get 20 reps, go up.)

 

[mike456]

Alright I started the routine today, but not the diet(I ate some junk food, but I did get a good amount of protein)
Upper 1: 3x2-5 & 2 minute R.I.
· BB Flat Bench Press
· BB Bent Over Row
· BB Military Press
· Assisted Pull-up
Time to post my embarrasing numbers, I dont know how much my bar weighs(It is hollow metal), so Ill just put the amount of weight I used.
BB Flat Bench Press
110x4, 110x5, 110x4
BB Bent-over Row- this exercise is really hard
110x6, 110x6, 110x5 (Ill up the weight next week, wasn't suppose to get 6 )
BB Military Press
70x6, 70x5, 70x5
Pull-ups(I do these on the total gym, cause im too heavy for my strength)
1x4, 1x3, 1x3

The workout was good, but I wasn't looking at a watch for the rest intervals, and I think I didn't rest the full 2min, Im thinking I should add in another exercise, or just do more sets for the exercises, maybe ill change everything to 4x2-5, not sure yet.

 

[Double D]

I will tell you this Mike you are alot more informed at 15 years old than I was. Good work and good research. Of course I didnt have the net, but still nice work.

 

[assassin]

Alright I started the routine today, but not the diet(I ate some junk food, but I did get a good amount of protein)
Upper 1: 3x2-5 & 2 minute R.I.
· BB Flat Bench Press
· BB Bent Over Row
· BB Military Press
· Assisted Pull-up
Time to post my embarrasing numbers, I dont know how much my bar weighs(It is hollow metal), so Ill just put the amount of weight I used.
BB Flat Bench Press
110x4, 110x5, 110x4
BB Bent-over Row- this exercise is really hard
110x6, 110x6, 110x5 (Ill up the weight next week, wasn't suppose to get 6 )
BB Military Press
70x6, 70x5, 70x5
Pull-ups(I do these on the total gym, cause im too heavy for my strength)
1x4, 1x3, 1x3

The workout was good, but I wasn't looking at a watch for the rest intervals, and I think I didn't rest the full 2min, Im thinking I should add in another exercise, or just do more sets for the exercises, maybe ill change everything to 4x2-5, not sure yet.

good work mike .. i read your stats and i'd like to tell you that your work out fits your stats and goals very much ..... nice work ..... i'd say drob db rows now and use bb rows instead , do bars dips instead of the cable dips ...if it's hard for you try it assisted ....also why don't you squat on leg day ...also alternate with lunges ......and why do you say embarassing numbers .... i think it's great that you have chosen great selection of exercises ..mostly compound movements and that nice ..... keep on doing this routine without droping any of it and i bet u'll make great improvements


good luck

 

[mike456]

yea I dropped the DB rows and am doing BB rows

I workout at home so I cannot do the assisted dips

I dont know why, but I can't squat or do lunges not even with no weight

Thanks alot for the advice and motivation

 

[assassin]

yea I dropped the DB rows and am doing BB rows

I workout at home so I cannot do the assisted dips

I dont know why, but I can't squat or do lunges not even with no weight

Thanks alot for the advice and motivation

try doing the eccentric part of dips slowly and assist with your legs when going up untill you could do it alone ...........and don't stop doing the cable dips.....

u must also try to do bw squats and lunges ...try even assisting with your hands or leaning on the wall ....and good luck i wish to hear good news soon about your program and i'm sure i'll do cause you are working hard ...

 

[mike456]

Im scrapping the upper/lower and going to start a push/pull/legs, I can never make up my mind on wich 1 to stick too, I bet you next week ill say im starting an upper/lower- Im thinking 1 week Ill do push/pull/legs than the next week ill do upper/lower- is that a good idea?

 

[Bakerboy]

I would stick to one routine for 4-6 weeks then switch.
Also keep track of what you are lifting and eating in your journal. I know, it sucks to do this but it is worth it. Then you can see what you are doing right or what needs improvement. As you know, Mike, it's all about developing good habits.

 

[assassin]

i agree ....i never swithch a program untill i get all the benefits and improvements of it....stick to a program as long u r seeing improvements ...and then change for a shock .........

 

[mike456]

OK I made up my mind and I am going to stick to a push/lower/pull workout for 2-3 months, Im going to do my push workout right now, so Ill post it in acouple of hours.

 

[MyK]

OK I made up my mind and I am going to stick to a push/lower/pull workout for 2-3 months, Im going to do my push workout right now, so Ill post it in acouple of hours.

great! cant wait! hows the boobs mike?? are they gone yet??

 

[mike456]

no they are bigger than ever, they are probably bigger than your Girlfreind's/Wife's tits

 

[MyK]

no they are bigger than ever, they are probably bigger than your Girlfreind's/Wife's tits

dont worry! Im sure theyll melt away soon!~

 

[mike456]

Thanx For The Encouragement!

 

[Double D]

Yeah Mike good luck with your journey to a better chest.

 

[mike456]

this was my push workout today:
Incline Bench(30 degree angle)
100lbsx7,x7,x5,x7
Military Press
75lbsx3,x5,x4
Cable Dips
1x6,1x5,1x4
Cable Pullover
1x3,1x2
I changed the exercise that I am going to do this is my workout from now on:
Day 1-Upper Push
Day 2- Lower
Day 3- off
Day 4- Upper Pull
Day 5- off
Day 6- Back to Day 1

Push
BB Incline Bench 4x5
BB Military Press 3x5
Cable Dip 3x5
Triceps Extension 3x6-8

Pull
BB Bent-Over Row 4x5
WG Overhand Pull-up 3x5
Shoulder Grip Upright Row 3x5
BB Curl 3x6-8

Legs
Step-up 4x5
Straight-Leg Straight-Back Deadlift 4x5
Weighted Decline Crunch 4x8

 

[Double D]

Looks pretty solid Mike, best of luck.

 

[mike456]

chest is really sore from yesterdays workout, today is lower day, ill be posting it in about an hour.

 

[mike456]

I skipped legs yesterday, because my knees were hurting, Im going to put heat on them, and hopefully I can train them today...

 

[NeilPearson]

I haven't seen anything about diet posted...

Reaching your goals is going to be mostly diet.

 

[Bakerboy]

I haven't seen anything about diet posted...

Reaching your goals is going to be mostly diet.

True story.

 

[mike456]

Today is pull day. I havent started dieting yet.