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03-03-2004, 10:20 PM
Ok, been on this routine for ever since christmas, so (2-3 months) and dont plan to stop soon!
=====================================
Age: 15
Wieght: start- 130lb now- 146lb
=====================================
Nutrition (2750-3000 calories per day) (BULKING)(3-5 meals) (keep in mind this is ALL that I eat, nothing else, the only problem is. ive been eating no veggies but like corn on the cobb every now and then like once a week.)
-No sugars, if so, little fruit.
-Oatmeal
-100% pure Liquid egg-whites
-100% whole shredded wheat
-100% wheat-grain bread (natures own (SUGAR FREE))
-Tuna (big cans)
-Extra-Lean sliced turkey breast/ham
-Eggs (boiled)
-Corn on the Cobb (Boiled)
Liquids
-Lots of water.
-Juicy Juice (no sugar added) fruit juice occasionally (mix with creatine)
-Diet soda (no sugar/calories) for caffene rush and harder workouts)
supps
-100% whey protien
-Mega Whey
-Mega Creatine
=======================================
Workout (5-7 days a week) (1 hour workout time minimum)
-----------
-Cardio
Minimum, half mile of jogging/ running in total per day.
-Weight Lifting (5-6 days a week)
(keep in mind, I always do a warmup set before all of my workouts, lifting the most and more reps the first time, as mutch as I can do, not logging this)
------------------------
Monday-
-Lats(front pull-down)4x sets 15-25 reps +1x negatives
-Lats(Back pull-down)4x sets 15-25 reps +1x negatives
-Lats(push-downs while standing)3x sets 10-15 reps +1x neg.
-Benchpress Shoulder 4x sets 10-15 reps +1x negatives
-Benchpress Incline 5x sets 10-15 reps +1x negatives
-Benchpress Decline 4x sets 15-20 reps +1x negatives
-Flies 5x sets 15-20 reps +1x negatives
-Leg raises 3x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
------------------------------
Tuesday-
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 10x sets 15 reps
-Pushups (with knee touching and feet curled up) 5x sets 20 reps
---------------------------------
Wednsday-
-Benchpress Incline- 4x sets 13-15 reps
-Benchpress Shoulder- 3x sets 10-15 reps
-Lat Bar (front)- 3x sets 15-25 reps
-Lat Bar (Back)- 3x sets 15-25 reps
-Overhead Extensions-3x sets 10-15 reps
-Leg raises/Leg Press-3x sets 15-25 reps
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 2x sets 25 reps
-Pushups (with knee touching and feet curled up) 2x sets 25-50
------------------------------------
Thursday
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 10x sets 15 reps
-Pushups (with knee touching and feet curled up) 5x sets 20 reps
-------------------------------------
Friday
-Lats(front pull-down)4x sets 15-25 reps +1x negatives
-Lats(Back pull-down)4x sets 15-25 reps +1x negatives
-Lats(push-downs while standing)3x sets 10-15 reps +1x neg.
-Benchpress Shoulder 4x sets 10-15 reps +1x negatives
-Benchpress Incline 5x sets 10-15 reps +1x negatives
-Benchpress Decline 4x sets 15-20 reps +1x negatives
-Flies 5x sets 15-20 reps +1x negatives
-Barbell Curl (machine)- 4x sets 10 reps
-Leg raises 3x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 2x sets 25 reps
-Pushups (with knee touching and feet curled up) 2x sets 25-50
-------------------------------------
Saturday
-Nothing too mutch...
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Pushups-2x sets 25 reps
-Crunches-3x sets 20-30 reps
Not too mutch, lightest day of the week.
---------------------------------------
Sunday (SuPeRsEt! day..)
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Lats(front pull-down) - SupeRsEt!
-Lats(Back pull-down) - SuPeRsEt!
-Lats(push-downs while standing) 2x sets 10-15 reps
-Benchpress Shoulder - SuPeRsEt!
-Benchpress Incline - SuPeRsEt!
-Benchpress Decline 2x sets 10-15 reps
-Flies - SuPeRsEt!!
-Leg raises 3x sets 10-15 reps - SuPeRsEt!
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Strap Crunching (machine) 2x sets 10-20 reps
-Pushups-2x sets 25 reps
----------------------------------
avg workout time (per workout)-1 Hour- 1 Hour 30 Mins
I also workout 1-2 times a day, so all of this isnt done in one huge massive 2 and a half hour workout.
Down to the tee, thats pretty mutch how a good week goes, I dont have mutch of a social life except for at school and on the internet, so this is what I spend all of my time doing, pretty mutch.
The following week I will take about 2-3 days off (mon, tues, thurs) for recovery. so that would have me working out 11 out of 14 days.
the only thing that makes me mad, is, im still small. I work out longer and harder than most I know, trying to get big. I know im doing everything right. Just keep this routine up? thanks for comments. Ive been on it for almost 3 mo. now. its pretty damn gruesome! but I love it!
ill post some more up when I change workouts or start gaining some more, untill then Ill keep this up, thanks for replies!
-matt
=====================================
Age: 15
Wieght: start- 130lb now- 146lb
=====================================
Nutrition (2750-3000 calories per day) (BULKING)(3-5 meals) (keep in mind this is ALL that I eat, nothing else, the only problem is. ive been eating no veggies but like corn on the cobb every now and then like once a week.)
-No sugars, if so, little fruit.
-Oatmeal
-100% pure Liquid egg-whites
-100% whole shredded wheat
-100% wheat-grain bread (natures own (SUGAR FREE))
-Tuna (big cans)
-Extra-Lean sliced turkey breast/ham
-Eggs (boiled)
-Corn on the Cobb (Boiled)
Liquids
-Lots of water.
-Juicy Juice (no sugar added) fruit juice occasionally (mix with creatine)
-Diet soda (no sugar/calories) for caffene rush and harder workouts)
supps
-100% whey protien
-Mega Whey
-Mega Creatine
=======================================
Workout (5-7 days a week) (1 hour workout time minimum)
-----------
-Cardio
Minimum, half mile of jogging/ running in total per day.
-Weight Lifting (5-6 days a week)
(keep in mind, I always do a warmup set before all of my workouts, lifting the most and more reps the first time, as mutch as I can do, not logging this)
------------------------
Monday-
-Lats(front pull-down)4x sets 15-25 reps +1x negatives
-Lats(Back pull-down)4x sets 15-25 reps +1x negatives
-Lats(push-downs while standing)3x sets 10-15 reps +1x neg.
-Benchpress Shoulder 4x sets 10-15 reps +1x negatives
-Benchpress Incline 5x sets 10-15 reps +1x negatives
-Benchpress Decline 4x sets 15-20 reps +1x negatives
-Flies 5x sets 15-20 reps +1x negatives
-Leg raises 3x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
------------------------------
Tuesday-
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 10x sets 15 reps
-Pushups (with knee touching and feet curled up) 5x sets 20 reps
---------------------------------
Wednsday-
-Benchpress Incline- 4x sets 13-15 reps
-Benchpress Shoulder- 3x sets 10-15 reps
-Lat Bar (front)- 3x sets 15-25 reps
-Lat Bar (Back)- 3x sets 15-25 reps
-Overhead Extensions-3x sets 10-15 reps
-Leg raises/Leg Press-3x sets 15-25 reps
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 2x sets 25 reps
-Pushups (with knee touching and feet curled up) 2x sets 25-50
------------------------------------
Thursday
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 10x sets 15 reps
-Pushups (with knee touching and feet curled up) 5x sets 20 reps
-------------------------------------
Friday
-Lats(front pull-down)4x sets 15-25 reps +1x negatives
-Lats(Back pull-down)4x sets 15-25 reps +1x negatives
-Lats(push-downs while standing)3x sets 10-15 reps +1x neg.
-Benchpress Shoulder 4x sets 10-15 reps +1x negatives
-Benchpress Incline 5x sets 10-15 reps +1x negatives
-Benchpress Decline 4x sets 15-20 reps +1x negatives
-Flies 5x sets 15-20 reps +1x negatives
-Barbell Curl (machine)- 4x sets 10 reps
-Leg raises 3x sets 10-15 reps +1x negatives
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Pushups 2x sets 25 reps
-Pushups (with knee touching and feet curled up) 2x sets 25-50
-------------------------------------
Saturday
-Nothing too mutch...
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Pushups-2x sets 25 reps
-Crunches-3x sets 20-30 reps
Not too mutch, lightest day of the week.
---------------------------------------
Sunday (SuPeRsEt! day..)
-seated Hammer Curls 4x sets 10-15 reps +1x negatives
-Preacher Curls 2x sets 5-10 reps
-seated Isolation Curls 4x sets 10-15 reps +1x negatives
-Lats(front pull-down) - SupeRsEt!
-Lats(Back pull-down) - SuPeRsEt!
-Lats(push-downs while standing) 2x sets 10-15 reps
-Benchpress Shoulder - SuPeRsEt!
-Benchpress Incline - SuPeRsEt!
-Benchpress Decline 2x sets 10-15 reps
-Flies - SuPeRsEt!!
-Leg raises 3x sets 10-15 reps - SuPeRsEt!
-Crunches 4x sets 30-40 reps
-Side to Side Crunching 2x sets 20-30 reps
-Strap Crunching (machine) 2x sets 10-20 reps
-Pushups-2x sets 25 reps
----------------------------------
avg workout time (per workout)-1 Hour- 1 Hour 30 Mins
I also workout 1-2 times a day, so all of this isnt done in one huge massive 2 and a half hour workout.
Down to the tee, thats pretty mutch how a good week goes, I dont have mutch of a social life except for at school and on the internet, so this is what I spend all of my time doing, pretty mutch.
The following week I will take about 2-3 days off (mon, tues, thurs) for recovery. so that would have me working out 11 out of 14 days.
the only thing that makes me mad, is, im still small. I work out longer and harder than most I know, trying to get big. I know im doing everything right. Just keep this routine up? thanks for comments. Ive been on it for almost 3 mo. now. its pretty damn gruesome! but I love it!
ill post some more up when I change workouts or start gaining some more, untill then Ill keep this up, thanks for replies!
-matt