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04-15-2007, 12:03 PM #781
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04-15-2007, 12:26 PM #782
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04-15-2007, 12:41 PM #783
MY ATG Max is probably 205-210. Put I couldnt probably dig deep and hit 215. For me oddly enough it goes:
Lower 1
Upper 1
Lower 2
Upper 2
Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have last-minute stamina, they have to be a little faster, they have to have the skill and the will. But the will must be stronger than the skill.
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04-15-2007, 01:25 PM #784
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 42
- Posts: 11,547
- Rep Power: 67398
Hey Baker, a little late here, but sweet work on that Deadlift PR man! For you age and bodyweight, you are truly moving some awesome weight. Job well done!
Good idea to work on the form and technique on the Deadlifts and Squats. It would be helpful if you had a video camera so you can film yourself and later review it. Even though you are lifting with a good program, just by your novice state of training you may lack the kinesthetic sense to fully optimize your technique. Even if you have a camera phone, that would be helpful.
Interesting set/rep periodization plan. Your program looks pretty good man, and I think you will get good results from it. One suggestion: On the first day, you are doing 3 pressing movements in a row then a pulling exercise. Perhaps you might benefit from doing your rows somewhere between the first three exercises. Good luck with your new program.USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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04-15-2007, 01:33 PM #785
Thanks Iron, I was stoked after I pulled 2 plates, I wasnt leaving until I did.
I do have a video camera I can use now. My mom started training at my gym so she'll let me bring her camera now. I can film a vid almost all the time now. Im going to take new vids this week on 3x12 for squats and maybe deads. I'll start taking vids on a regular basis until my form is immaculate.
I think the periodization was what drew me too it.. I just realized that, I think Ill but switch CGBP and Barbell Rows around, thanks for the head up. Thanks, it should be good
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04-16-2007, 04:39 AM #786
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04-16-2007, 04:41 AM #787
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04-16-2007, 04:49 AM #788
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04-16-2007, 05:16 AM #789
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04-16-2007, 03:33 PM #790
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04-16-2007, 03:35 PM #791
04-16-07
Upper 1 @ 3x12
These are with 1 minute rest periods between sets.
Incline Barbell Bench Press
135x1+30second lock out (spotter did a lot of work)
85x12
90x12
90x12
Barbell Row
115x12
115x12
115x12
Seated Dumbbell Shoulder Press
30'sx12
30'sx12
30'sx9
Incline Dumbbell Curls
15'sx12
15'sx12
15'sx12
Close Grip Bench Press
90x12
95x9+3
85x9+3
Comments:
Incline Bench Press:
I really like this exercise, tonight this was done without the spotter even touching the bar expect on the 135x1 and the lockout. My form good for the most part but on reps 2,3,4,5 of the 1st set my form was shaky, but I think this was just because I had never done them before.
Rating: 9/10
Barbell Row:
I improved my form on these even more by keeping my chest out and back tight- this really helped me incorperate more lats and less biceps and forearms. Form was good, just a bit lose on my last 2 reps or so.
Rating: 9/10
Seated Dumbbell Press:
I went down to a lower weight on these for a few reasons:
a) because last session I had some shoulder pains
b) I wanted to get all the reps out
c) I didn't want any help from my spotter
Overall this worked out good, no help from spotter on the first two sets, on the last set my leg/most of my body cramped up so I stopped the set short.
Rating: 7/10
Incline Dumbbell Curls:
Originally the plan was to do preacher curls but I decided to find a new exercise and came out with these. The only incline I had was the pec deck machine on the shoulder press setting so it made it even more intense. Form was excellent, the weight was light, overall I like this exercise and plan on keeping it.
Rating: 10/10
Close Grip Bench Press:
By the time I got here I had a crazy pump everywhere, it was one of those pumps that your arms were so pumped that it was hard to do the CGBP even without any weight. But I managed to do 3 sets of 12, the first set of 90 was clean and 100% me, but the other 2 I had major help on the last 3 reps. Overall I think I can really improve on this exercise next time around
Rating: 7.5/10
Overall: I absolutely love this new program, I think it will yeild great results for me. Can't wait for tomorrows workout!
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Diet
Meal 1-
2 Scoops Whey
250ml Homo Milk
1 Small Apple
Meal 2-
1 Small Apple
1 "Nutritional Shake" (40 carb, 20 pro, 10 fat)
Meal 3-
4oz Chicken Breast
2 Pieces WW Bread
Pre-Workout-
6 Grams Creatine
40 Grams Dextrose
Meal 4-
6 Grams Creatine
40 Grams Dextrose
High Protein Low Carb Smoothie (15 carb, 40 protein, 2 fat)
Meal 5-
2 Cups Lettuce
1/8 Cup Cheese
1 tbs Dressing
1/2 Chicken
500ml Milk
Meal 6-
3 tbs Peanut Butter
500ml Milk
Multi x2
Water Intake @ 5l (7:00)Last edited by Baker19; 04-16-2007 at 04:05 PM.
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04-16-2007, 03:39 PM #792
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04-16-2007, 04:01 PM #793
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04-16-2007, 04:08 PM #794
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04-16-2007, 04:12 PM #795
a bump...as per request by baker via msn ;)
excellent workout baker
WOW STRONG PARKA!
have a good day everyone"As you know bb'ing takes time, so even though you thought your 60 lbs would be as big as you'd get, now that your there, you realise you can do more. Its a good thing. It keeps you progressing and getting better. Be proud of how far you've come, and from that, be motivated about how much further you can go."
~mikeccccc
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04-16-2007, 04:13 PM #796
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04-16-2007, 04:14 PM #797
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04-16-2007, 04:29 PM #798"As you know bb'ing takes time, so even though you thought your 60 lbs would be as big as you'd get, now that your there, you realise you can do more. Its a good thing. It keeps you progressing and getting better. Be proud of how far you've come, and from that, be motivated about how much further you can go."
~mikeccccc
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04-16-2007, 04:30 PM #799
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04-16-2007, 04:33 PM #800
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04-16-2007, 04:34 PM #801
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04-16-2007, 04:38 PM #802
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04-16-2007, 04:40 PM #803
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04-16-2007, 04:42 PM #804
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04-16-2007, 06:08 PM #805
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04-16-2007, 06:10 PM #806
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04-16-2007, 06:11 PM #807
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04-16-2007, 06:24 PM #808
~
I just wanted to give you an idea of how I've got to where I am weight wise.
Summer 2005- Skinny fat 4'10 90 pounds
Winter 2005- A slightly leaner 5'0 90 pounds.
*got workout equipement
Spring 2006- Average 5'0 100 pound kid, kind of chubby looking kid that
drank pop and ate chips.
Summer 2006- Gained weight and height 103-104 5'2
Winter 2006- Bough Membership at gym, about 14% 103 pounds
Winter 2006 continued- Recomped with a healthy diet and good training
routine to about 11% 103 pounds.
Winter 2007- decided to bulk
Late Febuary- Early March 2007-up too 110 pounds ~12% bf
Today- 116 pounds ~12 bodyfat, visible relaxed abs.
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04-16-2007, 07:42 PM #809
Thanks a lot camchad. I started lifting at about 12 1/2 but I joined a gym a month before my 13th birthday. I have learned a lot from these forums, but also from people in my gym, to sum it up- hours and hours of research and understanding "bodybuilding" and "weightlifting".
IMO younger people of any SENSIBLE age (10+) can lift weights as long as its not super heavy on exercises like squats and deadlifts, and they use proper form. If you think that hes not ready to seeing as you're his parent and its completely up to you he could do bodyweight exercises in a curcuit whenever you go to the gym- something like this:
Day 1: Wall Squats/Step Ups/BW Calve Raises/15 minutes cardio
Day 2: Planks/Crunches/Ab Variations/15 minutes cardio
Day 3: Pull-ups/Dips/Push-ups/15 minutes cardio
That way he could still get to go to the gym and if you don't feel safe with him lifting weights he would still be included. Now a lot of kids my age are lifitng weights so I'd say if you really didn't want him to lift weights ease him into it when he gets around 13.
As for diet- before I joined this site I just winged it- I ate foods I knew were healthy, and avoided foods that weren't. Now its a bit more complex and I put more of a stress on eating proper amounts of protein and carbs, and sufficent fat also.
If I were you I would take him to the gym and let him do a routine like the above. With that routine there are no dangers besides things that could happen in any physical activity like slipping, falling, ect. and if he simpily ate healthy foods, and was active he would be living a healthy lifestyle, and thats what ever parent wants right?
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04-16-2007, 07:58 PM #810
No problem camchad. What sports does he play?
As far as eating goes it just comes naturally eventually fruits with be his candy and meat will be his chips, but veggies, theyre still veggies . After a while it is just a habit, I dont even have to think when I make myself a meal, or am making choices on what to it. Thats great that you are eating healthy .
Yes, I attribute a lot of how I was raised to my mom, and my dad when I'm around him from time to time, they give me confidence, support, and that boost when I think I could be doing better. If your sons have supportive people around them they are destined to succeed no doubt about it.
Its great to have you here . But I'm off to bed now, good night everyone.
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