[MikeNYY420]

I'm going to try to figure this out as best as I can. To do so I'm going to start a training log of my difficulties and gains doing both. This is my last month finishing up on a 3 day split (tricep and chest day 1, back and biceps day2 and legs day 3 during calves and abs everyday) then at the start of next month I'll be starting compound exercises. I'll say with that for about two months then go back to the split and hopefully that can at least help show which way works best.

Today was an off day for lifting. I did do about 10 minutes of intense (fast) cardio on the treadmill and I'll be doing 500 sit ups later.

[MikeNYY420]

Ok first day to post in the log went extremely well. Managed to keep it under 2 hours cardio and all which was a big problem for me.

Back and Bis day

Took pre workout N30 nitric oxide around 430.

Calf raises standing 3 sets 30 reps each

Calf raises seated- 3 sets 125lbs 3 sets of 50 reps each

Exercise bike for some cardio- 5 minutes

Curls dumbbell- Warm up set of 15 reps 15lbs each arm, 1 rep max each arm 45lbs, 40lbs 2 reps (R) 3 reps (L), 35lbs, 10 reps (R) 9 reps (L) 9 reps (R) 9 reps (R), 8 reps (R) 8 reps (L)

Incline curls dumbbell- 20lbs (L) 8 reps 9 reps(R) 7 reps(L) 7 reps (R) 6 reps(L) 6 reps (R)

Preacher curls dumbbell - 20 lbs 9 reps(R) 11 reps(L) 7reps (L) 9reps(L) 6 reps(R) 6 reps(L)

Shrugs barbell-175lbs 3 sets of 10 reps

Back cable rows (name?) 100lbs 10 reps, 105lbs 9 reps, 100lbs 8 reps

Back exercise w/ knee and hand on bench not sure of name- 65lbs each arm 8 reps (R) 8 reps(L) 7 reps(L) 7 reps (R) 9 reps (R) 7 reps(L)

3 sets of 50 leg raises

3 sets of 50 decline sit ups w/ legs up

Nutrition log will be posted later.

A few questions, I'll be switching the routine to deadlifts and the muscles that contribute to that then squats and the muscles that help with that and bench and the muscles that help with that as soon as I get an olympic bar. So my question is while doing these back exercises my shoulders get a good work out too so should I do shoulder exercises on the day that I do back and bis? Or should I do it on the chest and tris day?

Thanks for reading and helping in advance. :)

[MikeNYY420]

Nutrition section

30.5g- Fat

Protein- 181g

Calories -2410

Carbs- 310

Pro-nos Protein, post workout supplement and a vitamin.
Any suggestions or questions are welcome

[MikeNYY420]

Feb. 21, 2008

Standing calf raises 4x 30 reps

Bench press barbell- 70lbs 15 reps warm up, 120lbs 3x 9,7,5

Incline bench barbell- 90lbs 3x 12,6,5

Flat bench (dumbbell)- 40lbs 3x 9,9,9

Incline bench(dumbbell)- 35lbs 3x 15,13,9

SKull crushers (dumbbell)- 85lbs 3x 8,7,6 (weights too big can't do full range of motion forearms hit weight, almost full though)

TRicep extensions- 35lbs 9,8,7

Leg raises 3x 50,50,50




Today was a bad day for lifting, since yesterdays intensity was so high I didn't have an much energy for today. I should have listened to people and taken today off. Well at least a learned something for the future, taking tomorrow off. My biceps are really sore from yesterday, it's even kinda hard to type, I'm not sure if that's a good thing or a bad thing. Today's work went a little longer than I hoped for with cardio and abs included if lasted 2 hours. I'm trying to take it down to an hour or an hour and a half. I didn't work my shoulders today like I should have I'll have to do that next time.

105g of protein so far, will update later


Thanks for reading to anyone who is please reply with your thoughts of anything.

[MikeNYY420]

Today was leg day I tried to concentrate on proper form today. Took N30 around 2, did some calf raises to get warmed up

Calf raises- 4x 30

Squats (straightened up legs and went a few inches lower, much lower weight)
110lbs warm up 10 reps, 120lbs 3x10

Leg extensions- 160lbs 4x 10,9,8,7

Leg curls- 45lbs warm up 10 reps 80lbs 5 reps, 75lbs 6 70lbs 6 reps

Squats(ass to the grass style)- 90lbs 10,9,7 lots of weight off from before

Hamstring extensions 55lbs each hand 3x 8,8,8

Ab pulldowns-55lbs 3x 13

Sit ups with legs up- 3x 50

Leg raises- 3x 50

5 minutes of cardio high resistance exercise bike



I need some help on redesigning my leg day I'm never sore after so I'm sure I'm not doing enough any suggestions welcome!!

Thanks

[mr_bhana]

BRo for a 14 yr old, your doing great, glad to be the 1st to comment! weights are lookin good bro, well done!!

[MikeNYY420]

Thanks alot man, good to start early right.

[MikeNYY420]

Oh also I've been drinking about 2 gallons of water a day. I'm not sure what the benefit of this is other than staying hydrated, can someone tell me?

[monkeybiker]

Why do your train your biceps before your back? It will reduce the weight you can train on your back exercises.
Same as your leg day why start with calfs? This will reduce the weight you could do with squats.

[MikeNYY420]

Originally Posted by monkeybiker

Why do your train your biceps before your back? It will reduce the weight you can train on your back exercises.
Same as your leg day why start with calfs? This will reduce the weight you could do with squats.

Hmm I don't know I guess I was just used to doing it in that order. But it I do back first won't that make less that I can do for biceps?

[MikeNYY420]

Today I only got about 8 hours of sleep(I usually get 10) so I was a little tired. But felt great when it was work out time. So today I did back and biceps

Started out with some calf raises 3x 30 reps

Dumbbell curls- Each arm got 45lbs 1 rep fairly easily then came 40lbs 8 reps(R) 5 reps(L)
35lbs 9(L) ,9(R),6(L),8(R),8(L)

Incline curls- 20lbs 10(L), 11(R), 7(L) 8(R),7(L),7(R)

Preacher curls- 20lbs 7(R), 8(L), 5(R), 6(L), 4(L), 4(R)

Back row(name?)- 100lbs 10reps, 9,9

Dumbbell rows- 65lbs 10,10,9,9,8,9,

Dumbbell twists(thanks TylerDurden and some numbers haha)- 20lbs 3x 20 reps

Ab pulldowns-55lbs 13,13,13

Leg raises-3x 50

CArdio intense 5 minutes


Great pump for forearms biceps desent one for back and great for legs after high resistence exercise bike

Protein shake after and cottage cheese above 65 grams of protein after.

ANy suggestions for other back exercises?