RyGuy Gets Back

This is going to be a long-term Journal of my progress.

Backround: First of all I am getting back into working out when i was 15 and 16 i got quite into it and posted here semi-regularly.  Since then i have only worked out once in a while, just because i felt bad about it, and i felt like i was "deflating" so i would do the thing i said i would never do.  I did the whole newb, workout thing, since i wasnt commited to it, i would do *rolls eyes* Bench, Curls, Tri Exercises, forearms, and occansionally Pull-ups. Anyways I have decided to get back into working out.

Other: I have never really been a runner, I do play hockey, I could be a lot better if i had more endurance obviously, I plan to start running 20-30 mins a day, Jump Rope and Bike, Not all in one day but everyday i plan on running or biking and 3 days a week ill add in jumping rope to my cardio
Stats:
18 Years old
180 lbs
Chest:40inches
Stomach at belly button:33inches
Bi's L:15.5inches   R:15.25inches
Forearms L: 11.5inches  R:11inches
Quads L:22inches    R:23inches(not much deffinition on either)
Calves L:14 inches  R:14.75inches
Neck:15 inches

My Goals:
Ultimate goal is to do an Ironman (this  is 5+ years down the road)
I don't really have any short term- mid-term goals yet as i need to just get back into it and well i just dont really have set #'s yet as i havnt been working out very long

Honestly i don't really care about my upperbody much, as that has been able to grow just fine in the past, and still shouldnt have much of a problem doing that, i really need to work on my back and Legs, i would always do my squats and deadlifts but i guess you could say i was always intimidated by them, i never felt my form was all that great on deads, and squats i would just psyche myself out on one day i would be doing 210 4x10( 4 sets of 10) and the next time would barely be able to do 185 4x5 or something like that.  I don't plan on devoting more time to my legs or back, i just plan on hitting them hard and concentrating while i do them, as we all know Squats, Deads increase testosterone production.

and YES these pictures are horrible and arent really meant to show anything other then what i am starting out as, they were takin on spring break and well im just sorta chillin in them


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I will post my routine up probally later tonight i gotta get going for now and here is another bad picture but a picture none the less

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alright im back...was taking it slow..but now im gona get into my routine..

Just gona do a 3 Day split at first for a couple months.

Drops a couple pounds on exercises concentrating on Form make sure have it down again

Monday: Chest/Triceps
Bench 145 4x8
DB Bench:50 3x10
DB Flyes:25 3x10
Bench Dips: Failure x3 sets

Skullcrushers:65 4x8
DB Kickbacks:20 3x10
Pushdowns:45 3x10

Power Cleans: Not sure yet.

Wednesday:Back/Biceps
Deadlifts:150 4x8 (really really concentration on Form)
Bent-over Rows: 80 3x10
DB Rows: 45 3x10
Pull-Ups: 3x Failure

BB Curl:   4x8
Preacher Curl:   3x10
DB Hammer Curls:   3x10
Concentration Curls: 3x10

Friday: Legs/Shoulders
Squats:  4x8
Leg Extentions: 3x10
Leg Curls 3x10 (laying down leg machine)
Calf Raises: 3x10

Military Press:  4x8
DB Arnolds: 3x10
Shrugs: 3x10

Running and Jumping rope of Offdays including once on Saturday ill take all of sunday off. For now running/jogging/walking 2 miles first thing when i wake up in the morning

sounds like you need a dose of the rippetoe routine and book.  looks like you have a lot of potential to be a pretty big guy if you really work at it.
 
squating and deadlifting suck but in such a good way.  If you post a video of your squat we can help you out on it.

No the leg press is not the same as doing squats.

i'd really like some help on Wednesday ie Back/Bicep day and Friday Leg/Shoulder day... way to many pure Curls imo... looking for lots and lots of suggestions before i start next week