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:
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: