Foxrider1 - simple power based routine for big GOALS

[foxrider1]

sup brahs.

Background: This is just a little bit about me, im 16, 5 foot 8, and i weigh 146pounds (yes im skinny thats why im making this journal) i've been training about 7 weeks. at the start of 2008 i trained for about 4 months on stupid routines(too advanced) and got the side effects of accutane and my elbows were sore for the rest of the year untill about 7 weeks ago(still get abit of weird feelings benching). anyways my goal is just to get ALOT of strength and get bigger while doing so :P.

My routine: im doing IA's simple based power routine

Diet Not much detail but anyway.

6am:
1 cup rice
185g tuna drained
2 whole eggs

10:20am:
2 peices of wholemeal
chicken breast about half a cm thick and about the size of the bread(bit smaller) sorry i have no scales!

1:15pm
same amount of chicken breast as above ^
2 eggs

4pm:
1cup oats
1cup milk

4:30:
workout

5:30pm:
broccoli or other steamed veggies
250g tuna in a can or chicken

7:30:
185g tuna
1 egg
10almonds

before bed:
1 egg
some kind of meat to get me about 50-60g protein

Im trying to get around 3kcals a day.


Goals
350 dead+
300squat+
225bench+
180pounds

Current
BS stats. will start to max over the next 2 months just focusing all my training on getting stronger

[foxrider1]

Workout A

ok heres my embarrassing strength

warmup up with stretches and 3 flat bench sets of 10-15 reps

flat Bench:
116 x6
116 x5
110 x5

incline dumbell press:
44's x9
44's x8
44's x6
38.5's x6


DB press:
30's x8
27.5's x8
25's x9

Tri pushdowns:
77 x12
77 x11
66 x9


I PR'd on every set this week which im happy about, my flat bench went up 13lb's since last week, this is my second week on this routine.

[foxrider1]

bump

[foxrider1]

no replys lol ohwell, i wouldnt either with these numbers :P back today

[EC_Muscle]

Workout A

ok heres my embarrassing strength

warmup up with stretches and 3 flat bench sets of 10-15 reps

flat Bench:
116 x6
116 x5
110 x5

incline dumbell press:
44's x9
44's x8
44's x6
38.5's x6


DB press:
30's x8
27.5's x8
25's x9

Tri pushdowns:
77 x12
77 x11
66 x9


I PR'd on every set this week which im happy about, my flat bench went up 13lb's since last week, this is my second week on this routine.

man i love this routine!!! check out my log, im following the same routine, and its awesome!

[foxrider1]

man i love this routine!!! check out my log, im following the same routine, and its awesome!

repped for replying haha :) yeah i think its really fun this routine.

yeah i just looked through yours about 10mins ago haha

[foxrider1]

Workout c

Bent over rows:
121x 8
121x 6
110x 9
110x 7

Lat pulldown:
99x 6
88x 7
88x 6
88x 4

Ez bar curls:
44x10x8x7


Abs

REALLY short workout. my right knee is abit sore when i bend it from bodyboarding yesterday, so i couldnt deadlift today like i was sposed to or do the leg work, i dont want to hurt it anymore because i want to squat next week, so instead of deadlifts i put in the rows, over all it was a good workout. i love doing back :) i dont really ever do abs, but i did today for the sake of it.

[foxrider1]

changed my diet today..

[foxrider1]

workout D 2moro

[foxrider1]

Workout D

Date:1/25/09




ok this is the last weeks workout D(didnt log it because didnt have journal)

Incline Dumbell bench press:
44 x8
49.5 x4
44 x5


flat dumbell press:
44's x7
41.8's x7
38's x6
3 x8

dumbel shoulder press
39.7's x7
27.5's x
25's x8

ticep pushdown:
55x14
66x10
55x8

NEW workout D:

Incline Dumbell bench press:
52.9's x5
52.9's x4
49.6's x6


flat dumbell press:
49.6's x6
44's x7
41.8's x7
38.5's x10

dumbel shoulder press
29.7's x7
27.5's x7
25.3's x8

ticep pushdown:
66 x10
66 x8
55 x8

ThoughtsWorkout was okay, getting hard to actually get comfortable on the bench with dumbbells at home lol, i probably wont be able to workout at home much longer with the weights i got.. which sucks. But i did get a few PR's which is good. i hate triceps i always feel awkward doing them lol, my knee still abit sore, and i want to squat and DL! :(

[foxrider1]

does not wanna have day off 2moro :(

[NickCaissey]

does not wanna have day off 2moro :(

I hate having days off, I end up walking around the local civic center or play paintball/basketball with the friends.