The History
 
Through out the past year i have lifted on and off. Seeing some gains but not much. I train for one purpose and that is to be the strongest and most fit kid on the baseball field. I have improved my over all strength tremendously and plan to continue with my hard work.

The Plan
 
I will follow Mark Rippetoe's Starting Strength Routine. I will run stairs and sprints after each workout and on off days run long distance (between 1-4 miles).

The Routine
 
Day 1
Dead Lift
Pull Ups
Bent Over Rows
Shrugs
Reverse Flies
(Bicep Curl, Hammer Curl) Super set

Day 2
1 Mile Run

Day 3
Flat Bench Press
Incline Bench Press
Pull Overs(done as a stretch)
Rotator Bands
Shoulder Press
Lateral Raise
Rotator Bands
(Skull Crushers, One Armed Over-head Extension)superset

Day 4
1 Mile Run

Day 5
Squat
Power Clean
(Leg Extension, Leg Curl)
Calf Raise

Day 6 and 7 Off

The Diet
 
Meal 1
2 servings of oatmeal
2 glasses of milk
1 serving of vitamins

Meal 2
2 Peanut Butter Sandwiches
1 Banana
1 Glass of Milk

Meal 3
Protein Bar


Meal 4
1 Power Bar
1 Grape Fruit
1 Serving Fast Twitch

(Work Out)

Meal 5
1 Protein Shake (Cytogainer w/ 2 glasses milk)

Meal 6
1 5oz. Steak
1 Salad
1 Pasta

Meal 7
1 Protein Shake (Cytogainer w/ 2 glasses milk)
SizeON

The Supplements
Gaspari Nutrition Sizeon
CytoSport Fast Twitch
Cyto Gainer

The Goals(nine months)
To Be 185 pounds at 8 percent body fat
To Be the most fit kid on my baseball team
To Increase My Bench above 250lbs
To Increase My Squat above 365lbs
To Increase My Dead Lift above 455lbs
To Increase My Power Clean above 250lbs
To Increase My Standing Press above 225lbs
To Be able to run a 60 yard dash under 7.0 seconds
To Run 2 Miles in 13 minutes


Current Maxes and Times
Weight 171.5
Bench 175x5 (200 calculated)
Squat 200x5 (225 calculated)
Deadlift 315x5 (355 calculated)
Power Clean 170x5 (190 calculated)
Standing Press 135x5 (150 calculated)
60 yard Dash 7.4 seconds
2 miles 17 minutes

lol why is your squat goal like outrageous compared to the others?

But i like the whole goals chart, great way to stay motivated.

ORIGINAL: RollingStone

lol why is your squat goal like outrageous compared to the others?

But i like the whole goals chart, great way to stay motivated.

 
Squat is supposed to go up 2.5% every time so it will be easier increase alot more. As well i just started ATG before hand my squat with going to parallel was 275 so i will increase rather quickly

Work Out B
 
Weight
170.5(morning)
 
Time Started
12:00
 
Time Ended
1:15
 
Squat 3x5 195
Rotator Band 2x20
Standing Press 3x5 140
Power Cleans 3x5 170
Rotator Bands 2x20
Chin Ups Wide 1xF 5
Chin Ups Close 1xF 7
Abdominals 30x35x40
 
Notes
Today I felt really dead in the gym could be from the lack of sleep last night.
I also will not do cardio today because i have a game today.
 
Questions
Is it bad to use some legs on the standing press?
 

imo if u are trying to gain that much strength u need to eat alot more food!!!! remember that real food is better then shakes and what not. it seems as if u arent eating enough, but thats just my opinion

Worked: Pull

DeadLift 1x5x325
Bent Over Row 3x5x155
Pull Ups 3xFx7x5x6
Shrugs 3x5x205
Rev Flies 3x8 15
Bicep Curl 2x8x75
Hammer Curl 2x8x35
Bicycle 3 miles @ 18mph

Notes: Felt Good

Yesterday
 
Worked: Cardio
 
45 min bike @ 16mph
 
Today
 
Worked: Push
 
Squat 2x5 205, 1x1 205
Bench Press 3x5x170
Incline Press 3x5x135
Shoulder Press 3x5x95?
Lateral Raise 3x8x15
One Arm Tricep Ext 2x8x50
Dips 2x8xbodyweight
 
Notes: Squat felt really hard i think because of my cardio yesterday and Shoulder Press was way below normal

Worked: Legs
 
Squat(parallel) 3x5x265
Power Clean 3x3x175
Leg Curl 2x8x10 plates
Leg Extension 2x8x10 plates
Calf Raise 3x8x20 plates
Bike 4 miles in 13:29