PDA

View Full Version : 14 yr. old SPBR Log


StickToYourGuns
05-17-2009, 08:20 PM
Hello. I'm from BB.com which I now know is not the place to go for information, so now I go here. Im 14 years old and turn 15 in late july. Im just trying to get as strong as possible for no paticular reason, one day I just woke up and said I want to be big and started googling.

Im going to be doing IA's SPBR which seems to be like a good routine for beginners.

I started in September of '08 weighing 124 lbs. at the same height (5'9"). I was on a 5 day split from BB.com without any free weights. I was very inconsistent.

In early March I got a pass to a gym with free weights and continued doing the 5 day split until about 2 weeks ago when I started this routine.

My strength has not gone up much at all and I've gained some size off of "noob gains". I'm hoping to gain plenty of strength over the following months.


My starting stats are:
Bench-135
Deadlift-185x5
Squat-155x5



So currently I weight 147 lbs, about 12% bf. So yea, thats about it. Im small.

Heres how friday's workout went.

Dumbell Bench Press

30x10 warmup
45x5
45x5
45x
-------------------
Incline Dumbell Bench Press

25x10 warmup
35x8
35x8
35x8

Was supposed to do another set of 8 (didnt write it down), which I probably could have done.
--------------------
Dumbell Shoulder Press

25x10 warmup
35x6
35x6
35x6
35x6
--------------------
Skull Crushers

35x12 warmup
55x10
50x10
50x10

Started with 55 which was too heavy. Managed to get 10 but weren't clean reps, so I dropped the weight a little bit.
---------------------
Ab Work

3x10 Straight leg raises
----------------------

Note: I realize those are the wrong sets/ reps for that day. I usually write it down on a small piece of paper and stick it into my pocket but I forgot to this day (first day). Luckily I remembered all the exercises and some of the set/rep numbers.

Below is a few pics so I can track my progress of size as well-

XPirate
05-17-2009, 10:34 PM
cool, my stats are like yours, but I'm 40 lbs heavier

Weilder
05-17-2009, 10:53 PM
Train hard, eat TONS of clean food, consistently, and you will be a monster by senior year. Good luck man! You already got a decent base for your age!

StickToYourGuns
05-18-2009, 05:32 PM
Train hard, eat TONS of clean food, consistently, and you will be a monster by senior year. Good luck man! You already got a decent base for your age!

Thanks! One of my high school goals is to be so big have the football coach ask me to play, lol. I don't play football and probably never will.


So here's how today went for Workout #3:

Deadlift- I dropped the weight a little bit in an effort to perfect my form.
135x5 warmup
165x5
165x5

Leg Press-
1 platex10 warmup
1 plate 1 25 x10
1 plate 1 25x10

Lat Pulldown-
75x6 warmup
100x6
100x6
100x6
100x6

Bbell Curl-
35x8 warmup
60x8
60x8
60x8

Seated Calf Raises-
2 plates, 2 tensx15
2 plates, 2 tensx15
2 plates, 2 tensx15

Overall it went pretty well. Finished in a little over an hour. Excited for wednesday!

ktm_Wrench
05-18-2009, 06:48 PM
Man I envy you for finding this site at your age. You have a 4 year jump start on me. You are gonna be a strong dude! Keep on lifting man. This is gonna be cool to watch you grow.

Krol
05-18-2009, 07:47 PM
I agree with ktm Wrench. It's good to see younger guys starting off properly. Best of luck to you!

GlobalConflict
05-19-2009, 12:38 AM
Looks like a good start, you look bigger then i do (weight). It looks like a strong start. And like everyone else, i envy you for starting young.

I wish i would of stuck to something so damn good for you at a young age.

StickToYourGuns
05-19-2009, 04:57 PM
Thanks for the motivation guys, it really means alot to me.

Today was an off day so guess what I did?
I ate. I ate a TON of food.
I can get used to this part easily lol.

One quick question, sometimes I'm gonna have to workout at home due to not having a ride. I have an interchangable bench and dumbells though, and an olympic bar but no squat rack. Im making the best effort to get to the gym on squat days. Do you think it matters if I switch out between dumbells and barbell on bench? Barbell bench is the only thing besides squat that I cannot do at home. Thanks.

GlobalConflict
05-20-2009, 12:42 AM
From what i read on the boards, is that barbell and dumb bell is good to switch around because your body gets use to using the bar, so its a nice change to get the whole movement in sync. Its somewhere on the boards, but in short. Its good and doesn't hurt

StickToYourGuns
05-20-2009, 05:57 PM
From what i read on the boards, is that barbell and dumb bell is good to switch around because your body gets use to using the bar, so its a nice change to get the whole movement in sync. Its somewhere on the boards, but in short. Its good and doesn't hurt


thanks, good to know.


So today was workout #4. Heres how it went

Incline Dumbell Bench Press-
30x8 warmup
40x5
40x5
40x5

Flat Barbell Bench- I havent done this in forever. I was a bit worried doing it because I didnt have a spotter.
85x8 warmup
105x8
105x8
105x8

Dumbell Shoulder Press- Overshot the weight a little bit. Couldnt complete last set
25x8 warmup
35x8
35x8
35x8
35x6

Tricep Pushdowns- I use the /\ shaped metal attachment.
60x10 warmup
100x10
100x10
100x10

Ab Work- Weighted ab machine
50x10
50x10
50x10



Had drum lessons after. Lets just say it was difficult after working out lol.

Krol
05-20-2009, 06:44 PM
Dumbell Shoulder Press- Overshot the weight a little bit. Couldnt complete last set
25x8 warmup
35x8
35x8
35x8
35x6

You didn't do anything wrong by only being able to get six reps on the last set. In the SPBR thread IA explains.

If you are doing 4 x 8, use a weight you could get for 10 reps. The first few sets will be relatively easy. If you only get 6 on your last set who cares? 8 reps is only a guidline. If you get to 8 reps on the last set and the weight is too light and you can get 10 reps, go for it. The key is you ONLY do the target reps for the first three sub-maximal sets, then the last set is the only one that is truly taken 1 rep short of failure.

IA

StickToYourGuns
05-20-2009, 07:05 PM
You didn't do anything wrong by only being able to get six reps on the last set. In the SPBR thread IA explains.

Alright, cool man thanks. Get to squat on friday!! Should be the perfect start to my weekend.

StickToYourGuns
05-21-2009, 04:07 PM
How does this diet look?

http://fitday.com/fitness/FoodLog.html?_a_Date=1242086400.

Joe
05-21-2009, 05:04 PM
From what i read on the boards, is that barbell and dumb bell is good to switch around because your body gets use to using the bar, so its a nice change to get the whole movement in sync. Its somewhere on the boards, but in short. Its good and doesn't hurt

Don't give advice and your answer wasn't great...which is why beginners don't give advice :D

StickToYourGuns
05-21-2009, 08:38 PM
Love the off days, ate a ton of food today (see post above), and took a nice 2 hour nap lol.

StickToYourGuns
05-22-2009, 08:30 PM
Today was workout #1. Im gonna start recording my personal records since I broke a couple today.

Squats-
95x8 warmup
155x5
155x5 [PR]
155x5 [PR]

Leg Curls-
60x10 warmup
95x10 [PR]
95x10 [PR]
95x10 [PR]

Dumbell Row-
30x6 warmup
65x6 [PR]
65x6 [PR]
65x6 [PR]
65x6 [PR]

Barbell Curl-
45x8 warmup
60x8
60x8
60x8

Seated Calf Raises-
2plates2tensx15
2plates2tensx15
2plates2tensx15

Overall todays workout was awesome! Felt really good to squat. Diet was same as a few posts up (how is it by the way?)

Thanks

StickToYourGuns
05-24-2009, 06:13 PM
I had to workout today instead of tomorrow because the gym is closed for memorials day. I guess I should just start up wednesday like usual?

Heres how it went

Flat Barbell Bench-
45x5 warmup
65x3 warmup
95x3 warmup
115x7 [PR] (for some reason I thought I was doing 8 reps, but realized I wasnt at the seventh rep lol)
115x5 [PR]
115x5 [PR]

Incline Dumbell Press-
25x8 warmup
40x8
40x8
40x8
40x8 [PR]

Dumbell Shoulder Press-
20x8 warmup
35x8
35x8
35x8 [PR]

Tricep Pushdowns- (decided to do these instead of skullcrushers which are hard on my elbows, gonna do dips next week instead) (used ropes)
75x10
75x10
75x10

Ab work-
3x10 leg raises


Felt really good to bench press that. Hopefully I can start reppin 135 soon!!

Edit- I was reading the warmup stickied thread but I had to go and couldnt finish it. Thats why my warmups arent right haha

Weilder
05-24-2009, 06:59 PM
Good work bro! Keep it up!

Hans
05-24-2009, 10:57 PM
yo man im 18 6'0 around 170 lbs and i just started lifting like a month or two ago and your around my level for upper body strength man keep up the good work!

StickToYourGuns
05-25-2009, 12:11 PM
yo man im 18 6'0 around 170 lbs and i just started lifting like a month or two ago and your around my level for upper body strength man keep up the good work!

Thanks bro, Im definately gonna keep on pushin hard!!

I just need to start eating big lol

StickToYourGuns
05-26-2009, 06:14 PM
Workout #3 today.

Deadlift-
135x5 warmup
155x3 warmup
185x5
185x5 [PR] (2nd set)
185x5 [PR] (3rd set)

Leg Press-
1 platex10 warmup
1 plate, 1(25), 1(10)x10 [PR] (+10)
1 plate, 1(25), 1(10)x10 [PR] (+10)

Lat Pulldown-
75x6 warmup
105x6 [PR] (+5)
105x6 [PR] (+5)
105x6 [PR] (+5)
105x6 [PR] (+5)

Dumbell Preacher Curl- (1 handed)
20x8 warmup
25x8
25x8
25x8

Calf Raises- (different machine)
4 platesx15
4 platesx15
4 platesx15



Had drums after, was pretty tired lol. Im goin to make some chicken now haha (ive been lovin it since I started seasoning it)

StickToYourGuns
05-27-2009, 06:11 PM
Heres what I've eaten and what I plan to eat today. (not including dinner)

How does it look?

http://fitday.com/fitness/FoodLog.html?_a_Date=1243209600.

http://i517.photobucket.com/albums/u333/itzclayyo/fitdayfoods.jpg
http://i517.photobucket.com/albums/u333/itzclayyo/fitdaychart.jpg

StickToYourGuns
05-29-2009, 05:56 PM
Hows my diet lookin guys?^^^
Today was an awesome workout.



Workout #4- 5/28

Incline Dumbell Bench Press-
20x8 warmup
25x5 warmup
30x4 warmup
45x5 [PR] (+5)
45x5 [PR] (+5)
45x5 [PR] (+5)

Flat Dumbell Bench Press-
45x8 [PR] (never done 8 reps)
45x8 [PR]
45x8 [PR]
45x6

Dumbell Shoulder Press-
35x8 [PR] (never done 8 reps)
35x8 [PR]
35x8 [PR]

Tricep Pushdowns- (ropes)
80x8 [PR] (+5)
80x8 [PR] (+5)
80x8 [PR] (+5)

Ab Work
3x10 Leg Raises

StickToYourGuns
05-31-2009, 04:40 PM
So I weighed in at 149.2 this morning. Hopefully by the start of next school year I can weigh 160 same bf (about 15%)

StickToYourGuns
06-01-2009, 05:20 PM
Hows my diet lookin guys?^^^
Today was an awesome workout.



Workout #1- 6/1/09

Squat-
95x5 warmup
135x4 warmup
145x2 warmup
155x1 warmup
165x5 [PR] (+10)
165x5 [PR] (+10)
165x5 [PR] (+10)

Lying Leg Curls-
100x10 [PR] (+5)
100x10 [PR] (+5)
100x10 [PR] (+5)


Dumbell Rows-
35x6 warmup
45x5 warmup
55x4 warmup
70x6 [PR] (+5)
70x6 [PR] (+5)
70x6 [PR] (+5)
70x6 [PR] (+5)

Cable Curls- (flat bar)
80x8
80x8
80x8

Seated Calf Raises-
1 plate, 1 ten, 1 fivex15 [PR] (+5)
1 plate, 1 ten, 1 fivex15 [PR] (+5)
1 plate, 1 ten, 1 fivex15 [PR] (+5)

Cant wait to start reppin 185 for squat!! Im falling in love with squatting :rock:

:newbie: gains are awesome!!!!!!!

0skr
06-01-2009, 05:35 PM
we have the same lifting stats, except on your squat that you just passed me. Only a year younger than you though.

doing the same routine, it's great, hope you keep on making gains. Do you squat atg or parallel?

StickToYourGuns
06-01-2009, 10:02 PM
we have the same lifting stats, except on your squat that you just passed me. Only a year younger than you though.

doing the same routine, it's great, hope you keep on making gains. Do you squat atg or parallel?

Thats awesome that your startin at 13 man, I wish I could. Yeah this routine is amazing, been makin pr's left and right.

I wanna say I squat atg but I dont. I go bellow parallel but not atg.

StickToYourGuns
06-03-2009, 04:49 PM
Hows my diet lookin guys?^^^
Today was a decent workout. I pitched 4 innings last night so my shoulder (left) was tired today and was killin when I tried dumbell shoulder presses.



Workout #2- 6/3/09

Flat Dumbell Bench Press-
30x5 warmup
40x3 warmuo
50x5 [PR] (+5)
50x5 [PR] (+5)
50x5 [PR] (+5)

Incline Dumbell Bench Press-
40x8 [PR] (never done 8 reps)
40x8
40x8
40x6

Dumbell Shoulder Press-
Didnt do it, shoulder was killing from pitching (baseball) last night.

Tricep Pushdowns- (/\ shaped metal attachment)
105x10 [PR] (+5)
105x10 [PR] (+5)
105x10 [PR] (+5)

Ab Work
3x10 Leg Raises

StickToYourGuns
06-06-2009, 12:31 PM
Workout #3 yesterday.

Deadlift- Im still trying to perfect my form. Il probably drop the weight a little next workout as well. I always get comments at the gym that my back is arched when I dl- not good.

135x5 warmup
155x3 warmup
185x5
185x5
185x5

Leg Press-
Skipped. My hamstring was killing me from baseball last night.

Seated Leg Press- (instead of regular lp)
130x10
130x10

Lat Pulldown-
75x6 warmup
110x6 [PR] (+5)
110x6 [PR] (+5)
110x6 [PR] (+5)
110x6 [PR] (+5)

Cable Curl- (1 handed)
20x8 warmup
30x8
30x8
30x8

Seated Calf Raises-
2(45)2(10)2(5)x15
2(45)2(10)2(5)x15
2(45)2(10)2(5)x15

Shoulder Rotation- (not sure what its called)
10x8 warmup
20x8
20x8
20x8

I did these for a shoulder rehab exercise. My shoulder has really been bothering me from pitching and I've already been to physical therapy for my arm before. We did these with resistance bands at the physical therapy. I will be doing them every workout.

StickToYourGuns
06-08-2009, 10:32 PM
Workout #4- 6/8/09


Incline Dumbell Bench Press-
20x8 warmup
25x5 warmup
30x4 warmup
45x5
45x5
45x5

Flat Dumbell Bench Press-
50x7 [PR] (never done 7 reps)
50x7
50x5


Dumbell Shoulder Press-
-Tried to do them and it was killing my shoulders. Tried upright rows and was hurting my shoulder as well. Skipped.

Hammer Strength Shoulder Press-
2(45)x8
2(45)x8
2(45)x8

Shoulder Rotation-
20x8
20x8
20x8

Barbell Bicep Curls-
60x8
60x8
60x8

Ab Work-Weighted Ab Machine
50x10
50x10
50x10

TheBrent
06-09-2009, 01:37 PM
Lots of PR's. Keep rockin' it bro.

StickToYourGuns
06-09-2009, 03:44 PM
Lots of PR's. Keep rockin' it bro.

Thanks man, im lovin it! This routine has been like magic to me!!!

And now that its summer I get to diet wayy better then I did during school. Im actually starting to enjoy cooking lol.





Weight was down at 148 today- wtf???
Im still getting stronger though. Im gonna get my diet straight and start packin on some size too!!

This is the life, eat, train, drums :rockband:, sleep. I can get used to this all summer.

kingkong
06-09-2009, 04:54 PM
This is the life, eat, train, drums :rockband:, sleep. I can get used to this all summer.

this is exactly my life to lol.

Br0kenB
06-09-2009, 08:36 PM
How are you liking this routine, bro? I love it and I'm on month 3 or so. Keep up the good work and don't ever quit!

StickToYourGuns
06-09-2009, 08:43 PM
How are you liking this routine, bro? I love it and I'm on month 3 or so. Keep up the good work and don't ever quit!

Its amazing man!! Ive been hitting pr's every workout. I love it, the strength just keeps on comin! And now that its summer I really have time to focus on my diet so hopefully my size can start shootin up with my strength as well.

this is exactly my life to lol.

Awesome man, what style of drumming you play?

I like playing reggae the most.

Br0kenB
06-09-2009, 10:59 PM
Yeah man, it's having the same effect on me. Love it!

StickToYourGuns
06-11-2009, 03:57 PM
Yesterday was the suckiest workout ever.



Workout #1- 6/11/09

Squat-
95x5 warmup
135x4 warmup
145x2 warmup
155x1 warmup
180x3 [PR] (+15)
175x5 [PR] (+10)
175x5 [PR] (+10)

Lying Leg Curls-
Tried to do 110 but couldnt move it and ive done it before. Pissed me off.
100x10
100x10
100x10


Dumbell Rows-
50x6 warmup
75x6 [PR] (+5)
75x6 [PR] (+5)
*shoulder pain*

Cable Curls- (flat bar)
80x8
80x8
80x8

Seated Calf Raises-
1 plate, 1 ten, 1 fivex15
1 plate, 1 ten, 1 fivex15
1 plate, 1 ten, 1 fivex15



Blehhhh. I could tell I wasnt squatting as deep as usual. My shoulder is killing me. Terrible day basically. :shot:

I may do a de-load after I finish the next 3 workouts.

kingkong
06-11-2009, 05:04 PM
Awesome man, what style of drumming you play?

I like playing reggae the most.

Usually rock or jazz, but i love playing heavy metal so i can beat at the double kicker.
i do alot of technical work also, mostly due to the fact that i have to do alot of it for my end of year music exam.
do u read music? (drum music)

StickToYourGuns
06-11-2009, 05:08 PM
Usually rock or jazz, but i love playing heavy metal so i can beat at the double kicker.
i do alot of technical work also, mostly due to the fact that i have to do alot of it for my end of year music exam.
do u read music? (drum music)

Yea I do read but im not that bad at playing by ear. I prefer to have tabs though.

I like playing rock and jazz a lot also (more-so jazz).

LOL I was at our local guitar center and I thought I might be decent at a double-bass but I was terrible! I guess it just takes some getting used to, haha it felt so awkward with two bass pedals.

Workrate
06-11-2009, 05:29 PM
Nice journal, good luck with your goals, I'll be watching lol

StickToYourGuns
06-11-2009, 09:48 PM
Nice journal, good luck with your goals, I'll be watching lol

Thanks man haha

TheBrewerman
06-11-2009, 11:10 PM
Sub'd. Thinking of doing SPBR sometime soon, looks like it's going well for you

StickToYourGuns
06-12-2009, 12:03 PM
Sub'd. Thinking of doing SPBR sometime soon, looks like it's going well for you

Thanks man, will sub to your log.

SPBR is awesome man, I wish I found it sooner haha.







So here's my goals by 2010 new year's:

Current-
-149 lbs.
-13-14% bf.
-DL 185x5 (3 sets)
-Bench 120x5 (3 sets)
-Squat 175x5 (3 sets)

Goals by Jan. 1st 2010-
-165 lbs.
-10% bf.
-DL 235x5 (3 sets) (50 lbs. off)
-Bench 150x5 (3 sets) (30 lbs. off)
-Squat 225x5 (3 sets) (50 lbs. off)


Seem achievable? Im gonna wrestle over winter which should help drop my bf.

StickToYourGuns
06-14-2009, 12:03 PM
I had to miss workout #2 because on friday I had no ride, yesterday I got confirmed and went to a funeral, and today my parents friends are in town so they're gonna be out all day.

Guess I'l just do it monday :pat:

ehopkins932
06-14-2009, 01:28 PM
good job bro, i wish i knew what i was doing at your age.

StickToYourGuns
06-15-2009, 04:39 PM
good job bro, i wish i knew what i was doing at your age.

Thanks, I still feel like I started late lol. I know many kids bigger then me that are my age.



Today was a decent workout. I pitched 2 innings last night so my shoulder (left) was tired today and was killin when I tried dumbell shoulder presses. I also have a big game tomorrow my team is expecting me to pitch in. Ive already been to physical therapy for it and dont want to put my parents or my self through it again with the costs and time.


Workout #2- 6/15/09

Flat Dumbell Bench Press-
30x5 warmup
40x3 warmuo
45x2 warmup
55x5 [PR] (+5)
55x5 [PR] (+5)
55x5 [PR] (+5)

Incline Barbell Bench Press- havent done this in forever
45x8 warmup
65x5 warmup
75x4 warmup
85x8 was pretty easy
90x8
90x8

Shoulder Rotation-
20x10
20x10
20x10

Dumbell Shoulder Press-
40x6 [PR] (+5) (was pretty sloppy so went back down to 35)
35x6
35x3 (started feeling shoulder pain)

Tricep Pushdowns- (/\ shaped metal attachment)
105x10
105x10
105x10

Ab Work- (weighted ab machine)
50x10
50x10
50x10

StickToYourGuns
06-17-2009, 09:46 PM
Ughhhh, no ride to the gym today, guess I have to do it tomorrow.

StickToYourGuns
06-20-2009, 11:31 PM
Sorry I havent been logging my workouts lately guys. I have been working out, just havent found the time to log it in here.

I went to Golden Korrals for lunch today, perfect place to go on a bulk haha

StickToYourGuns
06-25-2009, 02:18 PM
I'm ashamed to post this. I recently realized that my dl form is terrible. Luckily, I've had no injuries yet. Heres a vid of 185x5. I have extremely long legs so it feels so awkward for me (not an excuse).

I also have terrible posture if that can affect my form. I always slouch over in my chair, have shoulders slouched forward, etc. Im trying to work on that as well.

I know the vid is terrible, but do you guys have any advice? Thanks.

http://www.youtube.com/watch?v=e7d7eLjug-w

StickToYourGuns
06-27-2009, 11:30 PM
Workout #3 Today- 6/27/09.

Trap Bar Deadlift- This is way easier for me to keep my back straight. Any critiques on my dead (vid above)

135x5 warmup
155x3 warmup
185x5
185x5
185x5

Leg Press-
1 platex10 warmup
1 plate 1 (25)x10
1 plate 1 (25)x10

Lat Pulldown-
75x6 warmup
110x6
110x6
110x6
110x6

Barbell Curl Curl-
45x8 warmup
60x8
60x8
60x8

Seated Calf Raises-
2(45)2(10)2(5)x15
2(45)2(10)2(5)x15
2(45)2(10)2(5)x15

Shoulder Rotation- (not sure what its called)
10x8 warmup
20x8
20x8
20x8

Sorry I havent been logging in a while. I just took a deload so I'm feeling really fresh again. Cant wait for Monday!

StickToYourGuns
06-28-2009, 04:29 PM
Got a guaranteed ride to the gym on Tuesday because I went through my entire room with my mom :wiggle::roll:

StickToYourGuns
07-01-2009, 12:11 AM
Workout #4- 6/30/09

Incline Barbell Bench Press-
45x5 warmup
65x3 warmup
85x2 warmup
95x5 [PR] (+5) easy
100x5 [PR] (+10)
100x5 [PR] (+10)

Flat Dumbell Bench Press-
50x6
50x4 too heavy
45x8
45x6

Dumbell Shoulder Press-
35x8
35x8
35x8

Tricep Pushdowns- (ropes)
80x8
80x8
80x8

Ab Work
3x10 Leg Raises

StickToYourGuns
07-02-2009, 01:42 PM
Workout #1- 7/2/09

Squat-
95x5 warmup
135x4 warmup
145x2 warmup
155x1 warmup
175x5
175x5


Lying Leg Curls-
100x10
100x10
100x10


Cable Rows-
75x6warmup
120x6
120x6
120x6
120x6

Cable Curls- (ez-bar)
70x8
70x8
70x8

Seated Calf Raises-
1 plate, 1 ten, 1 fivex15
1 plate, 1 ten, 1 fivex15
1 plate, 1 ten, 1 fivex15

Beginning to stall a lot and I just got off of a deload. My diet is trash though so I think that has a lot to do with it. Im keeping faith in this routine though and hopefully when I clean up my diet and be more consistant the gains will start comin again.

StickToYourGuns
07-03-2009, 03:15 PM
I think its easiest for me to just eat every two hours. I can never follow a planned diet. Instead I'l aim for high protein, high good carbs, and moderate fats.

StickToYourGuns
07-04-2009, 03:46 PM
Today I had to workout at home :mad:
Its not free weights, heres a picture of the machine that I have.

http://www.home-gym-review.com/BF%20PowertecWB-LSBig.jpg



Workout #2- 7/4/09

Flat Bench Press- (doesnt include weight of the "bar")
90x5 warmup
110x3 warmup
115x1 warmup
130x5
130x5
130x5

Incline Bench Press- (doesnt include weight of the "bar")
105x8
105x8
105x8

Standing Barbell Military Press- (never done these)
45x8 warmup
65x4 warmup
75x8
75x8
75x8

Barbell Overhead Press- (behind your head, for triceps)
45x10
45x10
45x10

Ab Work- (deline weighted sit-ups)
45x10
45x10
45x10

StickToYourGuns
07-06-2009, 10:36 PM
Im so stoked to dl tomorrow!!!

Im going for 205, a 20+ PR! I just feel like I can do it!!

I made a thread in the teen section about my diet, I'l copy-paste it here if I dont get any responses by tomorrow too see what you guys think.

Weilder
07-06-2009, 10:39 PM
Sounds good man, I still remember when i was deadlifting 205 :)

TheBrewerman
07-06-2009, 11:41 PM
Im so stoked to dl tomorrow!!!

Im going for 205, a 20+ PR! I just feel like I can do it!!

I made a thread in the teen section about my diet, I'l copy-paste it here if I dont get any responses by tomorrow too see what you guys think.

I know that feeling- Deadlift PR's are my favorite to hit. Do work :top:!

StickToYourGuns
07-07-2009, 04:22 PM
I DID IT!!! 205 Baby!

Workout #2- 7/7/09


Trap Bar Deadlift-

135x5 warmup
155x3 warmup
185x2 warmup
205x5 [PR] (+20)
205x5 [PR] (+20)
205x5 [PR] (+20)

Leg Press- [weight per side]
1 platex10 warmup
2 platesx10 [PR] (+20[per side])
2 platesx10 [PR] (+20[per side])

Hammer Strength Lat Pulldown- [weight per side]
45x6 warmup
70x6
80x6
80x6
85x6

Machine Preacher Curl- [2 hands]
60x8
60x8
60x8

Calf Presses- [weight per side]
2(45)x15
2(45)x15
2(45)x15


AWESOME WORKOUT TODAY!!!!!!! Im so happy I hit 205, finally! Next week I'm definately going for 215. Today was just an amazing workout all in all!

Here's my thread in the teen section, if you guys could help that'd be awesome.

--------------------------------------------------------------------------------------------------------
Im trying to clean bulk or add lean mass, however you want to put it. Im doing IA's SPBR.

Stats-
Age:14
Weight:150 lbs.
Height: 5'11"
BF: around 14%


8:00 AM- Meal 1- 2 cups skim milk, 1 scoop protein (I've never been a big breakfeast eater)

11:00 AM- Meal 2- 3 servings egg whites, 4 oz. Angus Beef Steak, 1 cup skim milk

2:00 PM- Meal 3- Peanut Butter sandwich, 2 cups skim milk, 2 servings cashews

4:30 PM- Meal 4- 7 oz. Chicken Breast, 2.5 cups Whole Wheat noodles, 2 cups skim milk

6-8 PM- Meal 5- Dinner, whatever mom cooks. Usually meat and always a veggie

10:00 PM: Banana, 2 cups skim milk


Total Macros WITHOUT Dinner:
2750 cals.
69.9g fat (629 cals) 23%
315g carbs (1249 cals) 46%
212.3g protein (848 cals) 31%

I also drink about .5-.75 gallon of water a day. So hows it look? Any suggestions?
I know im probably overthinking this but im I try to set goals for myself and I'm commited to achieving them.

Thanks.

StickToYourGuns
07-08-2009, 12:21 AM
Im gonna start taking a multi-vitamin in the mornings from now on. My mom got me some GNC multivitamins while I was buyin muh protein, I think she talked to the worker there and he convinced my mom to buy me a multi? I didnt see that she got it until we got home so w.e.

Im glad it happened though haha

SquatSoldier
07-08-2009, 08:54 AM
some good progress being made man, keep it up
subbing to your journal as well, and why trap bar dls instead of normal ones?

StickToYourGuns
07-08-2009, 10:05 AM
some good progress being made man, keep it up
subbing to your journal as well, and why trap bar dls instead of normal ones?

Thanks man, I give the credit to the routine haha.

I use trap bar because its easiest for me, The handles being up just a few inches versus a normal bar makes a world of difference for me and my long legs lol. I can never have good form on a normal dl, trap bar is easiest for me to keep my form.

StickToYourGuns
07-09-2009, 02:47 PM
Workout #4- 7/9/09

Incline Barbell Bench Press-
45x5 warmup
65x3 warmup
85x2 warmup
115x5 [PR] (+15)
115x5 [PR] (+15)
115x3 [PR] (+15)

Flat Dumbell Bench Press-
45x8
45x8
45x8
45x8

Cable Upright Rows- (ropes)
70x5 warmup
100x8
100x8
100x8

Tricep Pushdowns- (/\ shaped metal attachment)
110x10 [PR] (+5)
110x10 [PR] (+5)
110x10 [PR] (+5)

Ab Work-
60x10 ab machine
60x10
60x10

Awesome workout, I cannot believe I was hittin 115 on Incline!!! My bench has been shooting up these past few weeks!