So i decided for some motivation and whatnot to make a training log and to keep track of my progress.
today i made some decent progress, got a little ticked at the fact i thought my bar was 35lbs and it's 17.... but whatever.
i weight 172
have like a 20%bmi (it's bad i know)
SUPPLEMENTS-
in the morning i take fishoil a multivitamin and a glucosamine/chondratine pill
protein-ON 100% whey protein
creatine-ON pre-load creatine, and for post workout i take SIZEON
glutamine-usually with breakfast its just a little scoop with 4g
and i put oatmeal with my protein for excess calories and carbs
i go to a martial arts school do some grappling all around mma training
at home at night i lift,
my workout goes as follows
wide grip pullups-bw 6x3
neutral grip-bw 6x3
bentover rows with db-65lb each hand 8x3
elevated benchpress with 145lb 8,8,6 reps three sets
squats 175lb 8,8,10
deadlift 225 8,8,10
arnold press 45lb each hand 10,8,8
closegrip benchpress-100lb 8,8,8
chinups-6,6,6
any tips or just some words for motivation are much appreciated, i'm just a 17yr old dude trying to get stronger. part of the reason i'm doing this is because i think i'm weak for all the hardwork i've done and maybe this log will keep me pumped.
I hope you don't do that workout night after night consecutively. Try breaking it up if you can. Maybe go:
Day 1 -- Back (pull ups, rows, deadlifts, shrugs)
Day 2 -- Upper Body (chest, shoulders, tri's, bi's)
Day 3 -- Legs (quads, hamstrings, glutes, calves)
Otherwise it looks like a decent program that'll bring some strength gains your way. I imagine it would be hard to keep enough energy to push yourself through such a grueling workout like that.
I hope you don't do that workout night after night consecutively. Try breaking it up if you can. Maybe go:
Day 1 -- Back (pull ups, rows, deadlifts, shrugs)
Day 2 -- Upper Body (chest, shoulders, tri's, bi's)
Day 3 -- Legs (quads, hamstrings, glutes, calves)
Otherwise it looks like a decent program that'll bring some strength gains your way. I imagine it would be hard to keep enough energy to push yourself through such a grueling workout like that.
hmm i mean i would try some of those workouts, but i try to do compound excercises. and i would try to do that but i just don't know that many excercises for those areas, mainly because i use my basement and all i have is a barbell and adjustable dumbbells, i have no machines :[
but thanks for the advice i'll look in for some workouts to mix it up
ok 2/13/09
same workout, but what i did is i added some weight because i found out my bar isn't 35lb it's 15, so i added the twenty pounds, so i boosted my deadlift to 245 for 8reps, then 7, then 7
then i added a quick set up uprightrows 2 sets and decline db benchpress.
and it was a good one, i'm still pretty sore and my arms look bigger than usual. just a quick question, is it better to drink creatine on nonworkout days for maximum gains? because i don't
also in my class did some stretching and some pad work, i helped out my girl friend on how to fake and keep her chin tucked guards up, now she can uppercut, hook and superman punch with good form.
Hey man, I am only 18 but I would say I'm reasonably strong, and if you really want to get stronger I would follow -GSP-s workout, stuff like that is how I got stronger. You don't need machines to do that, if you have a bar you can get in a solid workout, dumb bells are just a plus. Go on youtube and look up exercises.
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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
yeah like i want to but idk how i would scheduale it, would i lift more than 3 times a week? and like the amount of excercises i have to me are limited, like i can't do cleanpress since the ceiling where i lift is just a bit above my head...
like if you could give me an example i would for sure try it, i just like to stick to compound excercises and not only sticking to one muscle group, i have a paranoia that i'm not going to get as big.
what i was thinking of doing is doing full body lifts but trying to stick to one or two muscle groups. like i could do a day with squats and deadlifts but do stuff for chest and tris so something like
Day Two
-Bench Press
-Weighted Dips
-OH Press/Incline Press
-Skull crushers
Day Three
-Squats
-Good Mornings
-Weighted lunges
Since I dont think you can do the OH press, try seated military press, less core activation but still a good upper body press, or just do the incline. This is a great workout, do and I guarantee results.
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I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
Pepes training log
Linear Mode
