Hey, I'm 16 years old, 5' 11", and 150 pounds (pretty low body fat, I don't know specifically --> if you know how to figure this out, that would be great). I'm a senior in high school, which just started today and I live in Brooklyn. This is my first attempt at a really rigid routine, so if anything could be improved, please tell me. I work out at school, so my split is based around Monday through Friday, when school is open.
Here's my split:
Monday: Chest, Abs (today I did back because I am still sore from my test workout last week)
Tuesday: Back, Cardio (interval sprinting)
Wednesday: Shoulders, Abs
Thursday: Arms/Calves/Traps
Friday: Legs, Abs
Saturday: Cardio or rest
Sunday: Cardio if rest on Saturday, rest if cardio on Saturday
Here's my diet, with supplements including:
6:30am
-1 whole egg, 4 egg whites
-5 pieces of toast
-1 small glass of orange juice
-1 large glass of water
10:00am
-2 scoops of
Syntha-6 (roughly 44g of protein)
12:00pm - 1:00pm (depending on lunch period... damn school)
-salad w/ olive oil and vinegar
-plate of pasta w/ red sauce
-sandwich w/ lots of meat and cheese (and nothing else)
-bottle of water
pre-workout (2:00pm-3:00pm, depending on school day...)
-1 scoop of
NO-Xplode
-6g of Creatine Plus
-I drink a lot of water and/or gatorade while I work out
post-workout
- 1 scoop of Syntha-6 (roughly 22g of protein)
6:00pm-7:00pm
-some sort of meat (chicken, pork, steak, etc - I can't really choose, my mom cooks...)
-salad w/ olive oil and vinegar
-some sort of veggie (broccoli, cauliflower, etc - Again, I have no choice)
-1 large glass of milk
-I could have a bowl or plate of some sort of starch (pasta or rice), but I believe its bad to have that many carbs so soon before I go to bed. Is this true?
10:00pm
-I'm not sure what to have here, but I know I should have something (I generally go to bed at 11:00pm. Tonight I'm going to have 1 scoop of Syntha-6, which has maybe 15g of carbs (carbs before bed? bad idea?) and 22g of protein. Advice here would be great.
Actually, any advice on the diet would be great
Here is the back, ab, and trap routine I did today. I did my back because my chest is still sore from the test chest workout I did last week (it was a good workout...). I did my traps today because I was still pumped by the end of my workout and I had to wait 30 minutes for someone anyways... I rest about 45 to 60 seconds on most sets, with more like 2 minute rests on the deadlifts.
Back:
Widegrip Lat Pullover (standing up, grab a pulldown bar wide, and, keeping arms straight, push down using as much lat strength as possible)
set1 - 20 reps with 40lbs
set2 - 18 reps with 50lbs
set3 - 14 reps with 50lbs
I'm going to stick with 50lbs.
Sumo Deadlifts (I don't know why, but I like these ones better)
set1, 2, and 3 - 8 reps with 225lbs
I'm going to go for 10 reps next week.
Bentover Rows (I do these with a smith machine, with the bar locked so it doesn't slide forward or back. I don't know if this is good or not, but I like it...)
set1 - 10 reps with 115lbs
set2 - 10 reps with 115lbs
set3 - 9 reps with 115lbs
set4 - 9 reps with 115lbs
I'm gonna stick with 115 next week. If I can do them better, I'll try the last set with 125.
Seated Cable Rows (I use a staight bar, like what you use for pushdowns, and hold it with a slightly smaller than shoulder-width underhand grip)
set1 - 10 reps for 110lbs
set2 - 12 reps for 110lbs
set3 - 9 reps for 120lbs
I going to stick with 120 for next week.
Behind-the-neck Pulldowns
set1 - 15 reps with 100lbs
set2 - 14 reps with 100lbs
set3 - 12 reps with 100lbs
Since I'm trying to stay in the 10 to 20 range with reps, I'm going to stick with 100lbs next week.
Front Pulldowns (I hear these are different than behind-the-neck ones...)
set1 - 12 reps for 100lbs
set2 - 11 reps for 100lbs
set3 - 18 reps for 90lbs
That last set, I was going for the burn. Next week I'll try get them all with 100lbs (again, I'm shooting for a rep range of 10 to 20)
So that was my back routine, I'm gonna post this and write up my ab and trap routine... Advice is appreciated
Team Johnnie Jackson / Pretty Boys
