[ryanmalone43]

hey guys, im 17 years old and thought posting my log online would be a good idea for getting advice and workout tips. Let me tell a little about my workouts/schedule. I only have time to work out about 3 maybe 4 if im lucky times per week due to track. I run hard track wourkouts every week day except for wed which my coach gives me to lift. I run sprints or pull grass tires on mondays and fridays and on tuesdays and thrusdays i pole vault. Im 5'9 178pounds after pissing in the morning at about 6% bf and all natural this far. Any help would be appreciated. Heres my current split... I will post my workouts as they come

Day1: Chest and Bis
Day2: Upper back Shoulders and Tris
Day3 Lower back and legs

I know its kinda flimsy but its all i have time and energy for right now. After track season its gonna be diff story. I only eat about 3500 calories a day as well now because any weight gain would make me outweigh my poles which is illegal and cause those 400 dollar mofos to break.

[Rocky]

Nothing wrong with "only" 3500 calories a day. All the running must stop you from putting weight on with that amount!
As for your routine - I only train 3 days a week.
Not saying your split is bad, but you have a funny way oif grouping them. My suggestion would be to do:

Day 1 - Chest & Tris
Day 2 - Back & Bis
Day 3 - Legs & Shoulders

You're giving the muscles more time to repair this way, as when doing chest, your tris get a workout too so makes sense to train them on same day. Doing bi's on a seperate day to your back means you are effectively training your bi's 3 times a week to a point which may be too much.
Just an idea.
What exercises do you do in your sessions?
Looking forward to your log to see how you get on!

[ryanmalone43]

heres todays chest and bis workout...

Flat DB bench 5x10 w/ 85's
Incline BB press 5x12 w/ 155
Cabel Crossovers 6 to failure w/ 40
BB curl 6 to failure with 65

On chest days i switch up my exercises almost every workout. Hits the chest from all angles and my body doesnt become "immune" to an exercise. I always warm up with some light dumbells just to get the jonts loose and the blood flowing. I was able to maintain good form unaided for every set on the DB press except for the last where i took a spot for the last three reps. I took about a 3 min rest between sets. Incline bench went perfectly. The first three sets were easy but i got good contractions, the fourth set was a challenge and the last set if i were to go for 13 it would have been my failing attempt. I supersetted the crossovers with the BB curls. When i mean failure i dont mean to the last rep exactly. I go until i can no longer lift the weight while mainaining good form. I use a variation of crossovers for one set and it always tears my bis up as well as my chest so the supersets maintain and improve the pump in my chest while blasting my bis as well.

The reason i ususally dont do tris with chest man is because i never get much of a pump or feeling from them on chest days. Also on back days sometimes strait arm pulldowns tear my tris up almost for a workout so its convenient for me to work them then. Not to mention my bis get enough of a workout from back as well. Thanks for the tips and ideas bro, Since i like to change things up in my split i very well may try the one you suggested to me soon.

[Rocky]

Looks like you're fairly proficient with your knowledge and how your body responds to your training. Good for you man! Keep up the good work! Always a good idea to keep your body guessing!

[ryanmalone43]

thanks for the encouragement rocky, best of luck to you as well man

[ryanmalone43]

Back and Tris:

I had to cram in lower back in todays back workout due to lack of time this week

Strait Leg Deadlifts 10x20 w/ 135
Underhand grip bent over rows 10x12 w/ 135
Half Press (exercise i concaucted myself) 10x20 w/ 95

Due to busy schedule this week i kinda combinded two workouts into one. I supersetted the strait leg deads with teh bent over rows in about thirty minutes so after those i felt about ready to throw up. But hell did i have a pump. The half press may in fact have not been actually invented by me but ive never heard of it so i took the liberty of naming it. Its similar to a standing military press except you allow the bar to go as low on your body as possilbe (hint: its a good idea to use really light weight) while keeping your palms faced up, then lift the weight up going no higher than the eyes, and let the rep fall in a negative towards your lower chest/ upper abdominal region again. the result is a sick pump in the rear delts due to the negative and a whole central back pump especially in the rhomboids and tres muscles in the upward movement. I got a nice triceps pump from it too so i left out the tricep ext that would normally follow.

[Banshee20]

Nice log and workout commentary Ryan. :) Best of luck with track and lifting too.

Banshee

[ryanmalone43]

Thanks banshee, this is my senior year and weve got a great shot at the state title so hopefully luck will come my way. Ive been hitting the sack early lately because ive been tired as anything and my lifts as well as track workouts have been better than ever, so things are lookin up. Im feel very rested.

[ryanmalone43]

Its only been a three day break since my last chest and bi workout but.... ive been getting ten hours of sleep a night and eating more than usual so i feel really rested and felt it was time to hit them again....

Close Grip Bench w/ elbow flare 6x8 w 200, 195, 185 (2 of each weight) i let fatigue work with me on these.
Incline DB- 8x last rep i can muster using good form w/ 55's
Flat BB bench burnouts 6x failure w/ 135


Man this was one hell of a pump i got after this workout I could almsot feel my inner chest fibers about to explode after the close grip. I got great front delt tension from the inclines and the burnouts of flat bench blew me up like a balloon. When i did those I broutht the bar down close to my neck and did aobut 3/4 of the rep without locking out. It gave me more involvement in the upper chest. I skipped out on bis because i felt like i had destroyed enough fibers today. I also wanted to go really heavy on satruday when i train back on some low pulleys to the stomach so i need as many fresh bodyparts as i can get.

[skywalker]

Good luck with everything ryan, train hard, stay focused and you'll be where you want to be.

[ryanmalone43]

thanks for the encouragement man, im tryin to stay as focused as i can bro, goodluck to you too

[ryanmalone43]

I had to skip my back day sat. because of the death of a freind of mine. I decided not to be a day behind but go ahead and start over with chest.

Chest and Bis

Flat BB Bench 6x6 w/ 230
Incline DB 8x burnout w/ 55's
Cable crossovers low setting 6x burnout w/ 50 and 40 lbs.
Cable curls 10Xburnout w/ 100, 90, 80, 70
High cable curls to the head 10x burnout

Yes, I know this may sound like an overtrained rediculous chest day, but i was operating on 11 hours of sleep (very rare for me) and I didnt train back on saturday so i was well rested. I was pleased with everything. The burnouts on incline DB usually were around 12-15 reps. I was most pleased with that. The low setting on the cable crossovers actually primed my bis well for the toruturous superset to come (somedays if i do them wth a certain techniqe the low cable crossovers are enough of a bi workout themselves). Not today though. I plasterd them with short resting supersets which gave me one of the best pumps ive ever had. I maintained perfect form and quit on my last rep i could keep good posture on. This workout streched almost to an hour and a half. I usually only workout for about 45 mins, but today i was staying pumped and just wanted to push myself a little more, especially since i dont have track next week. Gotta love thanksgiving!!!!!!! Yall keep it real, goodluck to all in the gym. Peace.

[Rocky]

Nice one on a massive session! Always good when you've had some quality rest and can really go for it in a session! Not that I seem to get much rest myself these days. 2 kids and working 7 days a week! Nice!
Tried Close grip, elbows flared today first in session - liked it!