My Progression

[R MIOK]

I have decided to make this mostly for myself but others are more than welcome to see what i have done. I am 15 y/o. I have been lifting for about 3 months or so now. In the begining of april i was "skinny-fat" with absolutley zero muscle mass. I was 5'8 139 lbs w/ about 20%bf (guess). Currently i am 5'8'' 151lbs probly about 15-16%bf. I highley regret being a lazy ass in the past now and living off ice cream and potato chips. I will post my exercise program along with the progress i made and my current goals. I will put pictures on here when i find out how.

[R MIOK]

Monday-chest/back
tuesday-shoulders/triceps
wendsday-legs/biceps
thursday-rest

repeat.

exercises:
Monday:chest/back.
chest press (machine)
barbell press
db press
flies
dips
one-armed rows
lateral pulldowns (wide)
lateral pulldowns (close)
rows (close)
rows (wide)

[R MIOK]

shoulders/triceps
shoulder press (machine)
inverted shoulder press
db press
side lats
front lats
tricep pushdowns
tricep pushdowns (rope)
dips
close grip bench

[R MIOK]

legs/biceps
squats (machine)
leg extensions
leg curls
deads
calf raises
alternate bi curls
hammer curls
inclined hammer curls
preacher curls

[R MIOK]

now i'll post my progress on these exercises....this is alot of typing...ill do it like this to shorten it up. april 7th 2006 to july 21st 2006. (April 7th, july 21st). Hopefully you understand..lol

[R MIOK]

chest/back progress these are my maxes.

chest press (50lbs,180lbs)
barbell press(50lbs,165lbs)
db press(20lbs, 65lbs)
dips(0,12)
flies(15lbs,25lbs)
one-armed rows(20lbs,70lbs)
lat pulldowns(wide)(30lbs,80lbs)
lat pulldowns(close)(30lbs,80lbs)
rows(close)(30lbs,85lbs)
rows(wide)(20lbs,75lbs)

[R MIOK]

shoulders/triceps (havent maxed out triceps yet)
shoulder press(50lbs,100lbs)
db press(30lbs,45lbs)
side lats(dont know)
front lats(dont know)
db shrugs(35lbs,85lbs)

[R MIOK]

legs/biceps
squat-(machine)(100lbs,375lbs)
leg extensions(not sure)
leg curls(dont know)
deads(80lbs,170lbs)
calf raises(dont know)
alternate bicep curls(20 lbs,35lbs)