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  • Teen goes big!

    Hey guys,
    i decided to create a log to have a a better look on my lifts/training. My next goal is to get up to 220 lbs bodyweight with a bf ~14-16%. Im currently at 190 lbs at 188 cm. Ive been training for 1,5 years now. Btw. i became 17 years old for a few days so im still very young.

    I will write more about myself soon...



    Today I started my new routine. Its a full body workout performed three days a week. Every set to failure:

    Weighted dips
    +55lbs x 7 + drop-set bw x 10

    Weighted pull ups
    +22lbs x 5

    Bent over rows
    183lbs x 9

    Smith front press
    120 lbs x 9

    One giant shoulder set to pump them up

    Dumbell curls
    35lbs x 10 per side

    -supersetted with-

    Reverse-grip bench press
    110lbs x 17

    Leg curls
    121lbs x 12

    Hack squat
    ramped up to 154lbs x 12

    Notice: started relative light, it tooks me ~1 hour


    P.S. sorry for my pretty bad english
    Last edited by Germankid; 08-23-2013, 09:41 AM.

  • #2
    Todays nutrition:

    8am-breakfast
    300g oatmeal with 0,5l chocolate milk
    2 bananas

    12am-little snack
    some brown bread with cheese and chicken
    a few little tomatoes

    1pm-TRAINING

    3-4pm-lunch
    2,5lbs chicken breast with cream cheese
    some brown bread with egg salad

    8-9pm-dinner
    Shake -lactose-free milk with 50g casein protein
    some birthday cake, 200-300g i think(almondy daim:smooch

    Comment


    • #3
      Todays nutrition:

      11am - breakfast
      almondy daim cake 300g
      shake- lactose-free milk(0,4l) with 50g casein powder

      3pm - lunch/snack
      4 slices of bread with cream cheese and gouda
      a few plums

      8pm - dinner
      2 hamburger
      1 cheeseburger
      1 big beef whatever shittyy burger
      2 portions of pommes
      1 portion salad


      around 130-140 grams of protein total

      Comment


      • #4
        25.08.13

        Weighted dips

        +61 lbs x 7 + drop-set 33lbs x 4

        Weighted pull ups
        +22lbs x 4....:pout:

        Bent over rows
        187lbs x 7

        Smythe front press + Pull Aparts
        125lbs x 7

        Dumbell curls
        35lbs x 12

        Reverse-grip bench press
        116lbs x 15

        Deadlift
        ramped up to 341lbs x 1

        Calves Raises + Crunches
        go for the pump

        Notice: pull ups 1 rep less than friday.. ruined my day

        Comment


        • #5
          Weighted dips
          5x5 with ramping sets, top-set +66lbs x 5

          Bent over rows
          5x5 with ramping sets, top-set 192lbs x 5

          Reverse-grip bench press
          125lbs x 15 x 15

          Chin ups
          bw x 10 x 6

          Pumping up rear and side delts

          Notice: last set per exercise were to failure

          Comment


          • #6
            Deadlifts
            ramped up to 200lbs x 5... my lower back was sore from wednesday i wasnt able to go heavier. plan was to go around 310lbs x 5

            Military press
            ramped up to 132lbs x 9

            Pull ups
            after warmups on pulldowns ramped up to bw +15lbs x 5

            Standing cleans
            88lbs some technique training on those

            Pumping up the rear delts

            Comment


            • #7
              goals by the end of the year:

              Weighted dips +121lbs x 5
              Chin ups +55lbs x 5
              Reverse-grip bench press 180lbs x 12
              Bent over rows 230-242lbs x 5
              Military press 187lbs x 5
              Squats 220lbs x 20(have some knee pain in the past caused football training..everything about 180lbs hurts)

              hope for 210lbs bw with a bf of 15-16% at 188cm


              the next few weeks my routine is inspired by bill starrs 5x5 linaer vesaions with some modifications of my
              Last edited by Germankid; 08-30-2013, 01:43 PM.

              Comment


              • #8
                Doesn't look like your eating very much for someone trying gain weight. Why's that?
                "SET NO LIMITS"

                "When the knees hurt you just wrap tighter."-Skip

                2015 NPC Supplement Express:
                2014 NPC Sun City Regional:
                2013 NPC Sun City Classic:
                2010 NPC Virginia Grand Prix:
                2002 NPC Western Carolina:
                2002 NPC North Carolina State:

                Use Discount Code MMH353..

                Comment


                • #9
                  Originally posted by v1hyp View Post
                  Doesn't look like your eating very much for someone trying gain weight. Why's that?
                  Yes youre right, but i havent the time(and the money) to eat 6-8 meals a day. Mostly i eat three times a week and just one big meal the dinner. Yesterday i bought me some tupperwares to keep some good food for school with me.

                  Todays nutrition:

                  7am
                  Shake- water + 50g whey
                  1 banana
                  200g porridge with milk(200ml)

                  10am
                  300g chicken with some salad

                  2pm-PWO
                  Shake- water +50g whey
                  1 banana

                  3pm
                  500-700g selfmade casserole with chicken and potatoes
                  2 donuts
                  1 burger - 100g meat
                  300ml milk

                  7pm
                  2 sousages (200g) with curry sauce
                  500ml choco milk


                  do you think its too little? i guess the frequency is too low, but im four times a week from 8am to 4pm in school and we have ONLY one somtimes two breaks about 30min. new pause system.... it sucks. im thinking of taking two shakes fastly while the lessons. what do you think?

                  Comment


                  • #10
                    Originally posted by Germankid View Post
                    im thinking of taking two shakes fastly while the lessons. what do you think?
                    Yes! It's better than nothing at all.
                    2014 USPA Nevada State / Regional Championships - 1,168 total

                    2014 USPA National Championships - 1,235 total

                    2014 Village Gym Meet - 1,260 total

                    2015 USPA Camp Pendleton Meet - 1,235 total


                    Journal: http://intensemuscle.com/showthread....80#post1112980

                    Comment


                    • #11
                      Originally posted by TLopez View Post
                      Yes! It's better than nothing at all.
                      Agree!!
                      "SET NO LIMITS"

                      "When the knees hurt you just wrap tighter."-Skip

                      2015 NPC Supplement Express:
                      2014 NPC Sun City Regional:
                      2013 NPC Sun City Classic:
                      2010 NPC Virginia Grand Prix:
                      2002 NPC Western Carolina:
                      2002 NPC North Carolina State:

                      Use Discount Code MMH353..

                      Comment


                      • #12
                        Ok im gonna do this. Yesterday i ordered 11lbs whey powder from trueportein.com!

                        Comment


                        • #13
                          Squats
                          ramped up to 165lbs x 5...weight was tooooo low

                          Weighted dips
                          ramped up to bw + 70lbs x 3, bw + 22lbs x 8

                          Bent over rows
                          ramped up to 198lbs x 3, 154lbs x 8

                          Dumbell incline press
                          x 14 x 13

                          Dumbell curls -ss- Skullcrusher
                          3 rounds 12-15 reps

                          Comment


                          • #14
                            Squats
                            ramped up to 176lbs x 5.... felt very light and had no knee pain

                            Weighted dips
                            ramped up to bw + 73lbs x 3.... + 1 drop-set bw + 33lbs x 4

                            Bent over rows
                            ramped up to 198lbs x 5... i used a belt one the last set felt very good

                            Reverse-grip bench press
                            132lbs x 15...+ drop-set 88 lbs x 9

                            Weighted chin ups
                            bw + 9lbs x 8

                            Comment


                            • #15
                              Deadlift
                              ramped up to 210lbs x 5....was very light but i want wo work on my technique

                              Military press
                              139lbs x 8

                              Pull ups

                              bw + 22 lbs x 5 + drop-set bw x 3

                              Standing clean and press
                              ramped up to 100lbs x 5

                              Some side raises + curls at the end....

                              Comment

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