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soccergod

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Hello,

I have been weight lifting for about 6 weeks now, but the last 3 weeks have been a serious effort for me. My stats are:

16 yrs old
157 lbs
5 ft 10

I am on a full body routine consisting of:

squats
bench press
dead lifts
bent over row
lat pulldowns/pullups
military press
upright row
tricep pushdow
bicep curl

I do thise 3 times a week on M/W/F. And i try to do HIIT on the off days if i Have enough energy.
I am trying to get ready for my Lacrosse season coming up in 2 months, and also just trying to be stronger and feel good.
Because of Winter Break at my school, our weight room is closed until the 1st week of January.

I got a free trial for 3 days at my local gym and used their weight room.
Went there on Wednesday and Today (fri), and did these weights:

Leg press(perfect form):
1x12 at 215
1x10 at 245
1x8 at 265
1x6 at 295

Bench press(3 sets incline, 2 sets decline)
3x5 at 75 incline
2x5 at 80 decline

Squat:
1x12 at 135
1x10 at 155
1x8 at 175
1x6 at 195

bent over row machine:
1x10 at 60
1x8 at 70
1x6 at 80

Lat pulldowns:
1x12 at 60
1x10 at 70
1x8 at 80
1x6 at 90

Military press:
1x12 at 60
1x10 at 70
1x8 at 80
1x6 at 90

Upright row, curl, and pushdown were just 3x10 at one weight.

I actually Accomplished so many things today lol.

Accomplishments:
I did PERFECT for squats today at 195x6, before i used to do above parralel with horrible form and my 1 rep max was 275 but no i am happy to do 6 perfect reps at 195.

I also did like 6 assisted pullups and it felt good because i cant do one reg pushup.

Overall had a good workout today, eating pretty healthy today. I am extremely motivated, i feel good about my self. But there are somethings i need to get better at:

1 non assited pull up
INCREASE my bench press, squat, dead lifts


Please comment. Ill be happy to clarify anything you guys have for me.
Thanks
Soccer God
 
Saturday 12/30
REST day, and also EID celebration for me. Couldnt eat very heakthy today.

Sunday 12/31
Day just started, also rest day. Eating pretty healthy. had oatmeal, milk for breakfast. Had some rice and beef for lunch.
 
Did my home work out today, due to gym being closed on monday for new years.

workout:

pyramids (10,9,8,7,6,5,4,3,2,1):

Weighted pushups with 15lbs on back
Chair pushups low as possible(5, 4, 3)

(5, 4, 3) of Dips

2x wall sits (45 sec, 30 sec)
3x15 crunches

Thats all i could do today. The weighted pushups gave me a good workout, i was tired at the end.

After my workout, tried out the new soy protein powder that i bought today,
THe recipe was:

1/2 cup of old fashioned oats
1/2 banana
1 tangerines
1 cups of milk
2 table spoons of Powder (10 grams of protein)

This tasted good, but i gaggeg a little. but i drank it.

Also if any of you guys know any resistance excercises with bodyweight, please let me know some.

Thanks
 
1/31 Monday January 1st

Wow start of a new year.
Gym is closed today so thought i will do my HIIT today. Started it and only could get to about 10 minutes, was feeling very weak today. Probable because did it right after breakfast. not enough energy.

Anyways going to back to my old gym tommorow, best one out there. Start a differen program tommorow.

Going to try pyramids on M/F and 5X5 on Wednesday. See how that works out.

thanks
 
1/2 Janueary 2nd Tuesday

Workout:

squats: 5x5 at 175, 185, 195, 195, 205

bench press: 5x5 at 75, 85, 95, 95, 95

deadlifts: 5x5 at 175, 185, 195, 195, 205

machine bent over row: 4x5 at 60, 70, 80, 80

lat pulldowns: 4x5 at 60, 70, 80, 80

military press: 5x5 at 70

Also did:
bicep curls, tricep pushdown, shrugs, calf raises, and lateral raises

Tried out my new Protein Powder, and it tastes verry good.
I have a couple of questions though:

I was thinking of doing 5x5 program on M/Fr and Pyramids on Wed. But when i treid the 5x5 today it seemed to easy for me. I am trying to gain strenght and mass at the same time, so i need a rep/set scheme that will work for me.

What would you guys reccomend?

Another questioni have is, if I have extra protein throughout the day, where does it go? Is it stored as fat?

Please someone answer and comment plz.
thanks
 
1/3 January 3rd Wednesday

Wow no comments, that just sucks.

Anyways, my rest day but instead of doing HIIT today i had a Indoor Soccer game. Alot of running in that so thought i would just not do HIIT. Tomorow is my next workout schedules, planning on doing the 5x5 and going heavier weights on squats and deadlifts. I know i can do more.

Thanks
Soccergod
 
1/4 Thursday January 4

Did my workout today.

Work out:

squats: 5x5 at 200, 205, 210, 215, 220

bench press: 5x5 at 80, 85, 90, 95, 100

deadlifts: 6x5 at 190, 195, 200, 205, 210, 215

machine bent over row: 5x5 at 90

lat pulldowns: 5x5 at 80

military press: 5x5 at 70

Also did some isolation excercises.

Wow todays workout was very good. I was proud of my deadlifting did 215x5. Very proud of myself. Also squated very well today.
Also had protein powder after workout.

Also ate pretty healthy today. My next workout would be either Saturday or Monday. Let you guys know later.

Thanks, Soccergod
 
1/5 January 5, Friday

Did my HIIT today, did 20 minutes of it on a treadmill.
Also ate well today except for the 1 donut i had (damn it). But thats ok. Also did my body fat test from online calculators, and I did a couple and they varied from 15 to 18%. So i am guessing i am under 20 % which is good.

Does anyone know where i can get body fat clippers? DOes BIG 5 have them?
 
This is for my own reference. I am going to pu my body measurements on here so every month i can check it once and see if I have grown.

Stomach(bellybutton area, circumference): 34.2
Chest (nipple area) = 34.1
right bicep: 12.4
left bicep: 12.5
right forearm = 10.13

right upper thigh = 21.25
right lower thigh = 15.13

left upper thigh = 21.00
left lower thigh = 15.25

left calf = 14.25
right calf = 14.06

MEASUREMENTS TAKEN: 1/5/07
ALL measurements in inches.
 
1/6 January 6 Saturday

Had to stay home and do workout here today because of school gym being closed today.

Workout:

workout:

pyramids (10,9,8,7,6,5,4,3,2,1):
Weighted pushups with 15lbs on back

Pyramid (8, 6, 4, 2, 1):
Leg elevated pushups with 15 lbs on back.

Lunges with 30 lbs on back (5x8)
2x wall sits (45 sec, 30 sec)
3x15 crunches

Couldnt do much, beacuse i dont have a gym at my house. Also just going to rest on Sunday, no running or anything so i can be ready to hit the gym on school week.

See ya later - socccergod
 
1/8 January 8 Monday

Did my gym workout today:

squats: 5x5 at 200, 205, 210, 215, 220

Incline bench press: 5x5 at 80, 85, 90, 95, 95

deadlifts: 5x5 at 200, 205, 210, 215, 220

machine bent over row: 5x5 at 90

lat pulldowns: 5x5 at 100

military press: 5x5 at 60

HAD A GREAT WORKOUT TODAY. Did great deadlifts at 220x5. Also have a protein drink afterwards.

thanks
 
1/9 January 9th Tuesday
Rest DAY

1/10 January 10 Wednesday:
Did work out today:

did my pyramid rep/set today. It is 12, 10, 8, 6 of reps. 4 sets for all compund movements.

squats: 165, 175, 185, 195
bench: all 4 sets of 85
deadlifts: 175, 185, 195, 200
lat pulldowns: 50, 60, 70, 80
bent over row: 60 , 70, 80, 80
military press: 40, 50, 60, 60

Overall had a POOOR workout today. THe pyramid set/reps is horrible for me now as i have gotten used to it. Going to have to use new set/rep scheme. Also added DIPS today with weights. DAMN there very good for triceps.

Going to post again tommorow or Friday after my workout.
thanks
 
Yeah, pyramid sets are horrible in my opinion also. They are usually used by bodybuilders. I recommend trying these sets with the first one being my favorite

4x6 at 80% max
3x10
5x5
8x3
6x4

Of course, remember to get stronger you have to progress your weights each week or so by volume. So like for 3x10 for example, you could add intensity with 5 pounds a week or for the 4x6 you could do 4x7 the next week with the same weight.
 
soccergod said:
I was thinking of doing 5x5 program on M/Fr and Pyramids on Wed. But when i treid the 5x5 today it seemed to easy for me. I am trying to gain strenght and mass at the same time, so i need a rep/set scheme that will work for me.

What would you guys reccomend?

Another questioni have is, if I have extra protein throughout the day, where does it go? Is it stored as fat?
Click to expand...

Then you werent lifting heavy enough! Too many people blame the set/rep scheme because of ease of workout, yet any s/r will wear you out if you use the right weight. Try the 5x5 for awhile.

The extra protein wont go to fat.

soccergod said:
machine bent over row: 5x5 at 90
Click to expand...

Get off the machine and use some dumbells or a barbell.

soccergod said:
Does anyone know where i can get body fat clippers? DOes BIG 5 have them?
Click to expand...

I had made a post on where I bought mine. Do a search for threads by me over 6 months ago I believe. It will be in the members lounge if I remember correctly.

soccergod said:
Overall had a POOOR workout today. THe pyramid set/reps is horrible for me now as i have gotten used to it
Click to expand...

You can't be used to a rep/set scheme after two workouts. Why do you think you've gotten used to it? I'd go back to my above comment that you're not using the right weight. Pyramids will kick anyone's ass!
 
JMan and tony thanks for the replies.
The 5x5 i am doing is working great for me, i have done it 4 times and i think its doing very well.
As for the pyramids i am probably not used to it, but for example on deadlifts it seems like it is working my Endurance more then my muscles because my heart is pounding like crazy.

I am trying to gain strength and mass so a pyramid really wont help me that much but 5x5 will. I am planning on doing 5x5 on Mon and Fri, and as JMAN said i think ill try 8x3 with very heavy weight on Wednesday. Would that be ok?

Also for example 8x3, would this be for every compund excercise, thats wat i do. But for the isolation i do like 3x6 or 8. is that ok?

Tony, the 5x5 are actually great i went upt alot of weight and i was pooped. so im going to stick to that. but as for pyramids i think im gonna throw it out.

Thanks
 
If you're looking for strength and size (hypertrophy) I would then devote the third workout to a higher rep scheme. Something like 4x8. The 5x5 would help your strength, but a nice day of higher reps will really help with size.

As for the isolation question, personally I would just throw that out the window for awhile.
 
Oh ok that sounds good, so i would do 5x5 mon and fri with 4x8 one wednesdas. ANd on the 4x8 would I increase in weights each set? i do that on the 5x5, i increase 5 to 10 lbs each set. It really works great.

Anyways here is an update:

1/11 January 11 Thursday
today is my rest day. It was snowing today, no school. So had snowball fights and played some tackle football in the snow. Nothing serious.

I will give an update about my workout sometime.

Any suggestions would be great.
thanks

Let me know on that
 
1/12 January 12 Friday

Workout today:

squats: 5x5 at 200, 205, 210, 215, 220

bench press: 5x5 at 85

deadlifts: 5x5 at 200, 205, 210, 215, 220

machine bent over row: 5x5 at 90

lat pulldowns: 5x5 at 100

military press: 5x5 at 60

End of my Week. Next week going to add 5lbs to each excercises. See how that goes.
THanks
 
1/13 - 1/15 MLK weekend

cant go to gym today, due to closure for MLK day. Going to have a 2 day workout in the gym. maybe going to add 1 home workout on saturday.
 
1/14- 1/16
Lots of weather problems, and school was closed.

1/17 January

did my workout today:

squats: 5x5 at 205, 210, 215, 220, 225

bench press: 3x5 at 95, 2x5 at 90

deadlifts: 5x5 at 200, 205, 210, 215, 220

bent over row: 5x5 at 70

lat pulldowns: 5x5 at 100

military press: 3x5 at 70, 2x5 at 60

Great workout today, i am feeling great. I am on mny bulk and it has been the 4th day. I think i have to eat more not sure though.
 
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