ks32561' s journal
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ks32561' s journal - 6/24/2003 12:46:04 PM
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ks32561
Posts: 178
Joined: 6/23/2003
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Hello everyone been working out seriously almost a year, 6 monnths prior to that I would work out but just kind of screwed around with my health and didnt workout to my full potential (but eh I was only 13 then its probably a good thing). My workout schedule and diet I have constructed myself after reading most of Arnies encyclopedia. Currently im using a three day split with a rest day inbetween, im considering switching to a two day split that a personal trainer at my gym say would be better.
Age: 15
Current Weight: 150
Height: about 5' 9
Goal: gain as much LBM as possible by ?
Schedule
Day 1: Chest, triceps, traps, delts
Day 2: quads, hams, calves, lowerback
Day 3: upper back, biceps, forearm lats
nutrition and exercises I will fill in later as im going to the gym now!
< Message edited by ks32561 -- 6/24/2003 12:46:42 PM >
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RE: ks32561' s journal - 6/24/2003 12:54:11 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Welcome to the board KS. Glad to see you starting young. Your workout plan:
quote:
ORIGINAL: ks32561
Schedule
Day 1: Chest, triceps, traps, delts
Day 2: quads, hams, calves, lowerback
Day 3: upper back, biceps, forearm lats
is decent. There are a few tweaks that should be made, at a minimum.
Shoulders should be trained before Tris.
Lats are part of your back, so I am not sure how you intend to split this up, and whatever you think separates the two should probably be put back to back, and certainly before bis.
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(in reply to ks32561)
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RE: ks32561' s journal - 6/24/2003 6:54:08 PM
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ks32561
Posts: 178
Joined: 6/23/2003
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Twin Peak how would you suggest I do that perhaps:
Day 1: Back, traps, and delts
Day 2: Legs
Day 3: Chest Biceps triceps and forearm
These are most he most of the exercises I use
Chest: Flat bench press, Cable Crossover, Incline Dumbell chest Press, Incline Dumbell flyes, occasional pushups and dips
Arms: db curls, preacher db curls, bb curls, preacher bb curls and three part curls, reverse curls and the one where you hold the bar behind your back and lift up the weight with your wrists
Legs: Squats, leg presses, the exercise where you sit down and a thing goes over your feet and you raise your legs, straight leg deadlifts, calve press and seated calve press
Back and shoulders: BB Shrugs, Front dumbell raises, Reverse overhead DB laterals military press, bent over flyes, Lat machine pull downs, T-Bar rows, one arm dumbell rows and deadlifts
Im going to just count my calories tomorrow as it is a pain to remember everything I have eaten.
(in reply to ks32561)
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RE: ks32561' s journal - 6/25/2003 11:30:44 AM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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quote:
ORIGINAL: ks32561
Twin Peak how would you suggest I do that perhaps:
Day 1: Back, traps, and delts
Day 2: Legs
Day 3: Chest Biceps triceps and forearm
This seems unbalanced to me, in terms of total work each day. My comments above meant not to switch the days you train things, ut to switch the order. That said here is something that should work nicely:
Day 1: Chest, Delts, Traps
Day 2: Quads, Hams, Back
Day 3: Arms, Calves
The following is the number of exercises and sets for each bodypart:
Chest 3/10-12
Delts 3/8 (one execise must target rear delts like reverse pec dec or bent over raises)
Traps 1/4
Quads 3/8
Hams 2/6
Back 3/10-12
Bis 3/8
Tris 3/8
Calves 2/6 (one should be seated on should be standing).
Total sets are working sets (meaning they should be at or near failure). They should also be after adequate warmups, meaning blood is flowing through the muscle, it literally feels warm and you have a nice pump, but not exhaustion.
Hope this makes sense.
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Email: steve @ designersupps.com
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(in reply to ks32561)
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RE: ks32561' s journal - 7/1/2003 7:15:26 PM
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ks32561
Posts: 178
Joined: 6/23/2003
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Sorry for the the long dely in posting. I determined Ive been eating somewhere in the range of 3500 calories, Protein amount is in the ballpark of 170 and my fat is pretty high (I think) somewhere around 90. My saturated levels arent too bad though usually below 20. Twin Peak, my brother and I have adapted the schedule you posted and I must say that I like it much more than what I was previously using. He is going to make his own screenname and probably start his own journal soon. We are about to buy some supplements, we have about 150 to spend apiece and most likely I will be buying a ten pound bag of optimum whey, some optimum complete protein diet, creatine, havent decided if I will get it with or without a transport and maybe some amino acid tabs. Any comments?
(in reply to ks32561)
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RE: ks32561' s journal - 7/1/2003 7:21:21 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Please please please do not get creatine in a transport system, no matter what Marc tells you. Save your money, and buy it in bulk. Optimum sells it cheaply.
_____________________________
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Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
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(in reply to ks32561)
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RE: ks32561' s journal - 7/1/2003 7:24:32 PM
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Twin Peak
Posts: 1515
Joined: 5/9/2003
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Oh, and if you are looking for aminos, its expensive, but Xtreme Formulations makes a great pre w/o and during w/o mix.
The pre is called Vendetta, and it is essential aminos and a carb mix.
The during is BCAAs, and glutamine, and is called ICE.
They are a great combo. Stack a good post workout shake and you are golden. I personally use whey (add dextrose if you like). Xtreme sells a post called Relentless, but I have never tried this.
BTW, Xtreme Products are great and Kris should carry them, if he doesn' t already.
_____________________________
http://www.designersupps.com
Email: steve @ designersupps.com
Peak Physiques™
INTELLIGENT DESIGN IS COMING, register now at
http://www.intelligentdesignmag.com
(in reply to ks32561)
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RE: ks32561' s journal - 7/3/2003 2:12:16 PM
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ks32561
Posts: 178
Joined: 6/23/2003
Status: offline
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Those are dang expensive, what would you suggest for a post workout shake besides whey, I currently eat oatmeal and tuna post workout. Also where do you get your dextrose Ive been in several local supermarkets and they dont have it. I might buy amino2222 for pre workout I dunno if I could use it post workout
(in reply to ks32561)
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RE: ks32561' s journal - 7/13/2003 8:51:23 PM
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ks32561
Posts: 178
Joined: 6/23/2003
Status: offline
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Hello again I still havent ordered my supplements yet. Mainly becaue Ive been discovering a few new things I wanted to run buy a few people before ordering anything. I just checked out proteincustomizer.com' s anabolic post workout formula and It sounds great. It has:
35% Ultra Grade Low Molecular Weight Hydrolyzed Whey
35% Dextrose
20% Maltodextrin
5% Glutamine Peptide
5% BCAA
all at $7 pound. Im also interested in their Anabolic / Anti-Catabolic Daytime Protein and the Night Time Anti-Catabolic Formula.
any opinions?
(in reply to ks32561)
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RE: ks32561' s journal - 8/9/2003 12:59:36 PM
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ks32561
Posts: 178
Joined: 6/23/2003
Status: offline
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Hello again just a small update. Ive gained about 3-4 lbs of lbm since my first post. Still havent bought any supps, I swear though as soon as I get everything straight I will. I also decided to start a twelve week "cycle" this monday just so I can kind of keep track of everything better. Ive also moved over to a 2day split liking that alot.
(in reply to ks32561)
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RE: ks32561' s journal - 8/30/2003 11:28:23 AM
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ks32561
Posts: 178
Joined: 6/23/2003
Status: offline
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I said Id eventually get some stuff and I did. Heres what I got:
1. Ice by XtremeFormulations - I like this stuff alot I think its working pretty well, although before I bought it I wasnt sure what aminos it had and it seems to be mostly unessential ones.
2. Swole by Syntrax - The taste of this product is all right, Ive noticed a small increase in strength and muscle size. Thats enough for me, this product isnt very expensive and at least it did what its supposed to do unlike creatine which did absolutely nothing for me.
3. Complete Protein Diet bars by Optimum Nutrition - The chocolate mint bars taste great Ive actually got to boxes. Also these bars have whey isolate soy isolate and caseinate, I definately like that. Thats about all I can say, 20 grams of protein in a small bar with very little carbs this bar is probably better for losing weight.
4. Economical Whey Blend by Protein Customizer - Tastes fine its a whey protein powder what else can I say.
5. Anabolic Post Workout Blend by Protein customizer - Tastes pretty good kinda sweet because of the maltodextrin I think. Ive been recovering pretty quickly from my workouts actually increasing the intensity a good deal.
6. Anti-catabolic Night Time Blend by Protein Customizer - The taste of this is ok, but Its really chalky probably cause of the caseinate. I must say however since taking this before bed Ive been getting really good nights of sleep
< Message edited by ks32561 -- 8/30/2003 11:30:01 AM >
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