Bballstud's Jump Start

bballstud

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:djparty:

Whats up guys im doing this log for motivation and to track my progress. Anybody welcome to help out in anyway or ask any questions you might have, always lookin for new info. Right now im 2 month's away from a big thing starting so i want to be in the best shape possible and injury free. I just got off cruthes i boke my left leg it still bothers me quite ofter i also have tendionitis in my elbow and shoulder is sore (mostly from over use play to many games) im gettin a accupunture done tomorroww hopefully that helps! And since the leg injury i got lazy with lifting upper body and stoped taking all supps so time to kick it in gear! One more thing i will be doing alot of stretching before during and postwork out to stay flexible.

Age:17

H:6"0

W:185

Bf: I dont know what it is but i know its low very fast matabolizsm.


Routine i put togather, All sets will be 3 and the reps will start at 12 decreasing to 8 as i increase weight in between sets. Please not i train abs everyday mon-fri to build up core strength. Before every w/o i will ride on the bike or run the tredmill for five min just to get the blood flowin a lil bit. Before every w/o i will take 800mg Ibprofen and rub some sort of sports cream on my arm.



Monday: Back/Bi's/Abs
Back
Close grip lat pull down
Straight arm lat pull down
Seated Row
T-bar rows (with ab support)
Deadlifts
Bi's
DB Curls
BB Preacher Curls
High Pulley Curls

Abs
Machine weighted cruntches
Leg raises (legs straight out front)
Hanging leg raises (knee to chest




Tuesday: Chest/Tri's/Abs
Chest
Pushups (Warm up 1x30)
DB Presses
DB Incline Presses
Pec Dec FLys
Tri's
Skull Crushers
Cable Push Downs
Tricep Dips (use 45lb plate on lap)
Abs
Machine weighted cruntches
Leg raises (legs straight out front)
Hanging leg raises (knee to chest




Wendsday: Legs/Abs
Legs
Squats
Barbell lunges
Leg extensions
Lying leg curls
Seated machine Hip abductions
Standing calf raises

Abs
Machine weighted cruntches
Leg raises (legs straight out front)
Hanging leg raises (knee to chest




Thursday: Shoulders/Abs
Shoulders
Seated BB Front Press
One are DB front raises
Nautilus Lateral raises
DB shurgs


Abs
Machine weighted cruntches
Leg raises (legs straight out front)
Hanging leg raises (knee to chest)



Friday: Chest/Calfs/Abs
CHest
Pushups (Warm up 1x30)
DB Presses
DB Incline Presses
Pec Dec FLys
Calfs
Seated Calf Raises (3x20)
Pushups (Warm up 1x30)
Abs
Machine weighted cruntches
Leg raises (legs straight out front)
Hanging leg raises (knee to chest)




Sat/SUn: Off


Training will be in the AM

Supps:
Muscle Milk (Pre workout, Bedtime)
N Large 2 (post workout)
Xtend (4 Scoups during workout)
Poseidon (2 scoups preworkout, 1 later in the day)
Health Direct Multivitamin (2 Tbsp Upon waking)
Micronized Glutamine (5gm Upon waking, 5 Postworkout)
Flaxseed Oil (1 breakfeast, 1 lunch, 1 dinner)
Calcium (1 600mg W/Lunch)
Supercissus Rx (1, 4 times a day before meals)
Vitamin D (1, 1000 I.U. W/Lunch)
Glucosamine/Msm (With Breakfast)
Shijat Moomiyo (2 Before Bed only a weeks worth left)




Diet:
No really set diet just eating like a pig and sleepin like a baby!

:hot: :donut:
 

bballstud

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Monday:
Back
Glose Grip Lat Pull down
12 x 120
10 x 140
8 x 160

Straight Arm Lat Pull Down (This hurt my elbow a bit)
12 x 50
12 x 50
12 x 50

Seated Row
12 x 120
10 x 140
8 x 160

T-Bar Rows (with ab support)
12 x 55
10 x 60
8 x 75

Deadlifts (i couldnt do because there was a group of people using it and i had to take my little brother to the doctors :()

Bi's
DB Curls
12 x 25
10 x 30
6 x 35 (Pump was hurting!)

BB Preacher Curls
12 x 60
10 x 65
8 x 70

High Pulley Curls
12 x 35
10 x 40
8 x 45

Abs
Leg Raises - Three sets of twenty reps
Hanging Leg Raises - Three sets of twenty reps
Machine Weighted Cruntches - 30 x 80
30 x 80
30 x 80

Overall the workout was a 7 out of ten only had a good pump at times probally needed to concentrate on form instead of lookin good for the milf next to me doin her shoulder raises haha.
 

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