Asquared7
12-30-2010, 02:44 PM
Info
-Have been lifting since 16 with no goal in mind
-Have done rippetoes with decent results
-Currently 17 years old
Short term goal
Gain a decent bit of size by April 7th
Long term goal
Get to 10% body fat or less at the weight of 190+
First two weeks will consist of 2 sets of 15 reps next two weeks will be 2 sets of 12 reps and the final two weeks will be 2 sets of 5 reps.
(the number of weeks i do this is not set, just a number)
Will be doing the M/W/F frequency with cardio and abs on the off days.
Todays entry will be in tonight.
Thursday
Quads
Squats-
135x15
135x15
Leg Press-
200x15
200x15
Back
T-bar row
35x15
35x15
Deadlift-
N/A
Shoulders
Lateral Raises-
25x15
25x15
Arnold Press-
35x15
35x15
Arms
Barbell Curls-
50x15
50x15
Rope extensions-
110x15
110x15
Chest
Bench Press-
135x15
135x15
Incline Dumbbell Press-
40x15
40x15
Starting picture
http://img64.imageshack.us/img64/3158/december30.jpg
reps for subs
-Have been lifting since 16 with no goal in mind
-Have done rippetoes with decent results
-Currently 17 years old
Short term goal
Gain a decent bit of size by April 7th
Long term goal
Get to 10% body fat or less at the weight of 190+
First two weeks will consist of 2 sets of 15 reps next two weeks will be 2 sets of 12 reps and the final two weeks will be 2 sets of 5 reps.
(the number of weeks i do this is not set, just a number)
Will be doing the M/W/F frequency with cardio and abs on the off days.
Todays entry will be in tonight.
Thursday
Quads
Squats-
135x15
135x15
Leg Press-
200x15
200x15
Back
T-bar row
35x15
35x15
Deadlift-
N/A
Shoulders
Lateral Raises-
25x15
25x15
Arnold Press-
35x15
35x15
Arms
Barbell Curls-
50x15
50x15
Rope extensions-
110x15
110x15
Chest
Bench Press-
135x15
135x15
Incline Dumbbell Press-
40x15
40x15
Starting picture
http://img64.imageshack.us/img64/3158/december30.jpg
reps for subs