Ok here is my work out.
been lifting for 6 months.
I am 15 years old and am 5'8" and weigh approximatly 140.
My max bench press is aproximently 145.
My max pec dec weight is aprox. 120.
My max lat pull is aprox. 130. (without my body being lifted
off the bench)
My max tricep pull down is aprox. 50.
I can do about 15 dips to a ninty degree angle from straight arms.
I can do about 35 push ups properly.
I can do abouyt 15 pull ups from straight arm hanging position.
I can do about 60 proper slow crunches.
most days I eat like this.
Breakfast: Piece of fruit, or small cup of high protien low carb cereal (no milk)
2 cups of coffee with little 2% milk.
Lunch: Salad-carrots, cucumbers, tomato, lettuce, and about half a can of tuna.
*workout*
Snack: Soy nuts/ or peanuts, with some veggies or fruit (i like fruit)
dinner: Usually a serving of meat with a small salad with a small amount of dressing. I usually have some form of carbs. rice, pasta, or potato.
snack- peanuts and fruit.
i would say i drink a gallon of water a day.
I have read up on most diets. I feel me being younger than whom most the diets are reccomended for, that i should eat a serving of carbs and have salad dressing on my salad.
I realize i have a higher metabolism and i require more fat and calories to maintane weight.
Any critquing is well appreciated. Thank you
-----------------------------------------------------------
My school has an extensive weight room with more than 100 machines/benches/ and other weight training tools.
It is open 5 days a week. Foot ball players in my school are there everyday. I have been lifting since the beggening of this school year and i ahve doubled the amount of push ups and i can do. and added about a third of the weight to the excersizes listed at the top.
I have read in a few places that doing very light weight training on off days will keep your muscel more pliable and strechable. (on tuesday i do my uper body just enough to get a good stretching and a little blood flowing. and on monday and wednsday i do the same for my lower body.
Monday- Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses.
Tuesday-Abs, calves, leg press
Very light Lower back, Chest, Biceps, Triceps, and
Forearms.(2 sets of light weight.)
Wednsday-Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses.
Thursday-Abs, calves, leg press
Very light Lower back, Chest, Biceps, Triceps, and
Forearms.(2 sets of light weight.)
Friday-Wednsday-Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses
So far- i have gained much more muscle definition and i have dropped about a pant size while staying the same weight.
Goal: continue to cut. Trim the very little excess fat. Gain more strength in my legs. And continue to strengthen my whole body.
I appreciate any advice.
been lifting for 6 months.
I am 15 years old and am 5'8" and weigh approximatly 140.
My max bench press is aproximently 145.
My max pec dec weight is aprox. 120.
My max lat pull is aprox. 130. (without my body being lifted
off the bench)
My max tricep pull down is aprox. 50.
I can do about 15 dips to a ninty degree angle from straight arms.
I can do about 35 push ups properly.
I can do abouyt 15 pull ups from straight arm hanging position.
I can do about 60 proper slow crunches.
most days I eat like this.
Breakfast: Piece of fruit, or small cup of high protien low carb cereal (no milk)
2 cups of coffee with little 2% milk.
Lunch: Salad-carrots, cucumbers, tomato, lettuce, and about half a can of tuna.
*workout*
Snack: Soy nuts/ or peanuts, with some veggies or fruit (i like fruit)
dinner: Usually a serving of meat with a small salad with a small amount of dressing. I usually have some form of carbs. rice, pasta, or potato.
snack- peanuts and fruit.
i would say i drink a gallon of water a day.
I have read up on most diets. I feel me being younger than whom most the diets are reccomended for, that i should eat a serving of carbs and have salad dressing on my salad.
I realize i have a higher metabolism and i require more fat and calories to maintane weight.
Any critquing is well appreciated. Thank you
-----------------------------------------------------------
My school has an extensive weight room with more than 100 machines/benches/ and other weight training tools.
It is open 5 days a week. Foot ball players in my school are there everyday. I have been lifting since the beggening of this school year and i ahve doubled the amount of push ups and i can do. and added about a third of the weight to the excersizes listed at the top.
I have read in a few places that doing very light weight training on off days will keep your muscel more pliable and strechable. (on tuesday i do my uper body just enough to get a good stretching and a little blood flowing. and on monday and wednsday i do the same for my lower body.
Monday- Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses.
Tuesday-Abs, calves, leg press
Very light Lower back, Chest, Biceps, Triceps, and
Forearms.(2 sets of light weight.)
Wednsday-Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses.
Thursday-Abs, calves, leg press
Very light Lower back, Chest, Biceps, Triceps, and
Forearms.(2 sets of light weight.)
Friday-Wednsday-Abs, Lower back, Chest, Biceps, Triceps, and Forearms.
Very light calve workout(2 sets light weight) and light leg presses
So far- i have gained much more muscle definition and i have dropped about a pant size while staying the same weight.
Goal: continue to cut. Trim the very little excess fat. Gain more strength in my legs. And continue to strengthen my whole body.
I appreciate any advice.
