Deadlift
115x3
125x3
135x2
145x2
^All one after the other
155x1
160x1
165x1
Leg press
90x20
180x15
270x2x8
360x5 (half way down)
Leg curl
40x12
60x2x8
70x5
Pull-up
3x8
Dip
3x8
Db preacher curl
20x12
20x10
25x8
Pushdown
40x12
70x2x8
Hip adductor
50x2x15
Hip abductor
50x2x15
Leg raise
2x20
Bench press
100x3x10
Bentover row
100x3x8
Deadlift
135x5
155x1
165x1
170x1
Bench press
105x3x8
Dipx2x8
Bentover bb row
105x3x8
Pull-upx2x8
Squat
120x3x8
Leg press
90x15
180x12
270x2x8
360x1(half way down)
410x1(half way down)
430x3(half way down)
Db preacher curl
25x3x8
Skullcrusher
40x3x8
Do you have a plan when you train or just wing it? I can see some improvement in there(great job) but it doesn’t seem like you’ve ever done the same session twice.
Also take those leg presses knees to armpits, no need to cut them short.
To be honest, I do just wing it. I’m finding it very hard to do rows and pullups on the same day, and bench presses and dips on the same day. I start a day with those, then figure I’ll just throw in other body parts too because I wont be able to do anything else for the same body parts.
Usually I just find myself in the gym doing anything that hits muscles that aren’t sore yet. I don’t know what to do about this problem to be honest. Thanks for the complement on the improvements by the way.
The reason I don’t do leg presses to my chest is because they hurt my knees when I go low with too much weight, so I do whatever I can to my chest, then I just throw in a couple of reps to half with lots of weight.
Deadlift
135x3x1
145x2x1
155x1
Power Clean
75x1
85x1
90x1
95x1
100x1
105x2x1
110x2x1
115x1
120x1
120x0
Power cleans are amazing. I don’t see why bodybuilders don’t do them. I can’t shrug my shoulders at all now.
Bench press
75x15
95x8
105x6
110x4
115x2
I am going to start posting what I eat each day as well. I know what I am eating isn’t the greatest way to gain weight/muscle, so help me out.
Bentover bb row
75x15
95x8
105x8
110x8
116x6
120x4
125x2
130x2
Squat
95x10
115x10
135x10
155x8
160x6
2 slices of whole wheat bread with jam
oatmeal cereal
peanut butter and jam sandwich
bowl of soup
some french fries and chicken nuggets at my friends
3 triple chocolate cookies from tim hortons
oatmeal cereal
quarter pound chicken and mashed potatoes with a bun from swiss chalet
granola bar
salad from swiss chalet
granola bar
half of my little ice cream thingy
about half a row of cookies
Oh my Mike. That diet is not so good haha. Less cookies and more protein for you.
Bench press
75x15
95x8
1095x6
110x4
115x1
120x2x1
120x0
Power clean
75x7
95x5
105x3
110x1
115x1
120x0
[quote]Scott M wrote:
Oh my Mike. That diet is not so good haha. Less cookies and more protein for you. [/quote]
2 eggs
2 pieces of toast with jam
oatmeal cereal
half of my ice cream thingy
4 slices of pizza
oatmeal cereal
some cookies
mortadella sandwich
chicken
soup
broccoli and spinach
peanut butter and jam sandwich
Is that better?
Pullup
3x8
Straight-arm pulldown
20x12
25x12
30x10
35x10
40x8
Standing low pulley cable row (each side)
30x12
35x12
40x10
50x8
Dip
x12
x10
x8
Incline db bp
25x12
30x2x8
Cable crossover (each side)
20x12
25x12
30x2x10
Reverse pec deck
25x12
35x2x10
Leg press
90x15
180x10
270x2 (muscles failed for some reasom)
Leg curl
50x12
70x2x8
Calf raise
150x15
210x2x15
Leg raise
2x20
I’ve gotten much better at dips. I havn’t made any progress with pullups unfortunately. I can barely do the 3 sets of 8 still. My legs were very weird today too.
[quote]michaelangelos wrote:
Scott M wrote:
Oh my Mike. That diet is not so good haha. Less cookies and more protein for you.
2 eggs
2 pieces of toast with jam
oatmeal cereal
half of my ice cream thingy
4 slices of pizza
oatmeal cereal
some cookies
mortadella sandwich
chicken
soup
broccoli and spinach
peanut butter and jam sandwich
Is that better?[/quote]
No. Come on man you are on a site filled with arguably too many articles when it comes to training and diet. I know you are young but you can get some semblance of a decent diet if you spend a little time on nit. I can tell how bad it is already, but you can break it down into what you ate with each meal and approximately what time each one was, also what time you trained? First step is getting protein with each meal. Try 40-50 grams each time and shoot for 5 meals a day. You don’t list any fluids but fill up a gallon jug with some cold water and get that down before the days over. If you want to stand out amongst your friends as the guy everyone knows works out it’s going to come from either genetics that mom and pop give you, or hard ass work at the dinner table and in the gym. If you want to do it then go to work.
[quote]Scott M wrote:
michaelangelos wrote:
Scott M wrote:
Oh my Mike. That diet is not so good haha. Less cookies and more protein for you.
2 eggs
2 pieces of toast with jam
oatmeal cereal
half of my ice cream thingy
4 slices of pizza
oatmeal cereal
some cookies
mortadella sandwich
chicken
soup
broccoli and spinach
peanut butter and jam sandwich
Is that better?
No. Come on man you are on a site filled with arguably too many articles when it comes to training and diet. I know you are young but you can get some semblance of a decent diet if you spend a little time on nit. I can tell how bad it is already, but you can break it down into what you ate with each meal and approximately what time each one was, also what time you trained? First step is getting protein with each meal. Try 40-50 grams each time and shoot for 5 meals a day. You don’t list any fluids but fill up a gallon jug with some cold water and get that down before the days over. If you want to stand out amongst your friends as the guy everyone knows works out it’s going to come from either genetics that mom and pop give you, or hard ass work at the dinner table and in the gym. If you want to do it then go to work. [/quote]
Can you give me some ideas of what to eat? What foods are high in protein?
[quote]Scott M wrote:
michaelangelos wrote:
Scott M wrote:
Oh my Mike. That diet is not so good haha. Less cookies and more protein for you.
2 eggs
2 pieces of toast with jam
oatmeal cereal
half of my ice cream thingy
4 slices of pizza
oatmeal cereal
some cookies
mortadella sandwich
chicken
soup
broccoli and spinach
peanut butter and jam sandwich
Is that better?
No. Come on man you are on a site filled with arguably too many articles when it comes to training and diet. I know you are young but you can get some semblance of a decent diet if you spend a little time on nit. I can tell how bad it is already, but you can break it down into what you ate with each meal and approximately what time each one was, also what time you trained? First step is getting protein with each meal. Try 40-50 grams each time and shoot for 5 meals a day. You don’t list any fluids but fill up a gallon jug with some cold water and get that down before the days over. If you want to stand out amongst your friends as the guy everyone knows works out it’s going to come from either genetics that mom and pop give you, or hard ass work at the dinner table and in the gym. If you want to do it then go to work. [/quote]
Can you give me some ideas of what to eat? What foods are high in protein?
Protein-lean red meats are choice numero uno. Think steak and ground beef. After that we’ve got any other animal proteins, chicken pork venison buffalo tuna, whatever you like to eat and can get easy access to. Then you can look to eggs and egg whites, protein powders are great for conveniance but real food is king.
Look at your plate each time you eat, if there isn’t some sort of meat on there chances are you need to add it, or drink a protein shake before you eat.
I have a protein shake that has 36g of protein per half serving. I usually had 1.5 servings a day. I don’t take it anymore, though, becuase I’m lactose intolerant and I’ve noticed that lactaid pills upset my Crohn’s disease when I am recovering from a flare up, which I’m doing now.
Pretty soon I’m going to start drinking my protein shake again, which is enough protein for 3 meals. The other two will be breakfast and dinner. Dinner I will have chicken/steak, and breakfast will be eggs and eggwhites. I can also add tuna in there somewhere. I’ll bring veggies/fuits for school, and eat them during the day. I’ll also drink water as often as I can. Is that a good plan?