Hi All,

A bit about me … I am Relatively new to BBing ;I started throwing some dumbbells around about a year ago when I realised I was getting over weight and needed to do something about it.

Last November I joined Muscle talk and have been learning since. I joined a gym 2 weeks ago and (hopefully) I will start training seriously now, so this journal is really for me follow my progress.

My Stats:
Age – 16
Height – 5 11
Weight- Roughly 165 pounds (I am going to weigh myself tomorrow)
BF – Around 11% (not really sure how to use callipers)


My Goals
Short term – to loose some of the left over fat for the summer.

Long Term – possibly compete in an amateur comp (maybe unrealistic but its something to work for)

I will be keeping it up to date with my training a diet details.

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My last two workouts..

Yesterday
Legs

Leg Presses 3 x 10 60kg
Smith Machine Squat 3 x 10 15kg
Calf Raises 3 x 10 (Cant remember weight)
Leg extensions 3 x 10 (Cant remember weight)

Really fealing the DOMS today (this was my first leg workout)

Today
Chest and Triceps
Chest Press 3 x 10 45kg
Press Ups 3 x 12
Tricep Pushdowns 3 x 10 20kg (IIRC)
Plate raises 3 x 12 10kg
Pec Deck Flyes 3 x 10 30kg

Next Chest workout will try bench pressing.

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ORIGINAL: Tomazi8

Next Chest workout will try bench pressing.

sorry mate im a bit confussed on this comment whats chest press 3x10 45k then or did you mean you want to improve on this next time?

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

sorry for the confusion correct me if iam wrong but i thought a chest press was using the machine below (which i was using)

http://img63.imageshack.us/my.php?image=machinechestpress1jv1.jpg

and a bench press (which i wasn't using but will try next chest workout)

http://img152.imageshack.us/my.php?image=benchpressyg8.jpg

Cheers for the reply

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You're right, but I think you referred to the cest press as a bench press anyway in your workout description

Today
Chest and Triceps
Chest Press 3 x 10 45kg

Next Chest workout will try bench pressing.

I did wonder about that myself. You have a good weight to be playing with at your age with a fairly low BF%, hope you do well.

Fresh mate.

Incredible Bulk

Dildo well hidden!

I did wonder about that myself. You have a good weight to be playing with at your age with a fairly low BF%, hope you do well.

Cheers for the reply mate ive been reading that bench presses are one the 'key' basic exercices, ive only done them a couple of times at home before on a settee lol, i didnt have a bench. So for the last couple of months of training at home i only really did dumbbell pullovers and what i thought was the next best thing one arm at a time dumbbell presses for chest.

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Best of luck, mate. Keep your long term goals in mind.

djmike

Best of luck, mate. Keep your long term goals in mind.

djmike

Cheers mate

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No training today and have just enjoyed a roast dinner and stick toffee pudding.

'Cut' starts tomorrow, will be posting up what i eat and when from now on.

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Todays Training
Back and Biceps

Preacher Curls (machine)
1 x 15 15kg
3 x 10 25kg

Lat Pulldown
1 x 15 15kg
2 x 10 45kg
1 x 10 52.5kg

lat Pushdown
1 x 15 15kg
2 x 12 25kg
1 x 10 30kg

Barbell 21s
1 x 21 20kg

Low Pulley Row
1 x 15 15kg
1 x 10 45kg
1 x 12 30kg
1 x 15 30kg

Barbell Curls
2 x 10 25kg

25 mins cardio at 130 -135 bpm heart rate (walking on treadmill)

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Todays Food

Wake 11:00 (day off so lie in)
4 weetabix Skimmed milk (approx 200ml)
Small Whey shake 1.5 scoops in skimmed milk

Train 12:00

After Training 1:30
Whey in water 2.5 scoops
Lucozade

2:00
Protein bar (20grms Protein)

3:00
Got home approx 200 grms chicken breast from sandwich filler (full chicken breasts were defrosting)
50 grms (approx) almonds
Large fruit smoothie

5:30
Chicken Breast with wholegrain rice (with tikka masala sauce)
Grapes

8:30
Will have quark (100grms)

10:30
will have Rest of quark (150 grms) and 2 weetabix

Drinking plenty water throughout day and green, black and white tea.

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Yesterday

Was great in one sense but poor in another..

I was supposed to be training legs in the morning but had to stay at home for unforeseable reasons, and i ate very poorly at the match last night

but on the upside united just won the second best team in italy in the champions league 7-1, best performance and atmosphere all season, needless to say im pretty horse today

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Today

Training Legs

Thigh extension

1 x 15 15kg
1 x 15 25kg
1 x 12 30kg
1 x 12 40kg

Smith machine squats

1 x 12 20kg
1 x 12 30kg
1 x 10 35kg

Leg press


1 x 15 50kg
1 x 12 70kg
1 x 12 80kg
1 x 11 80kg

Seated leg curls

1 x 20 15kg
2 x 15 25kg
1 x 12 40kg
1 x 12 50kg

Calf Raises
2 x 15 15kg
1 x 12 22.5kg
1 x 10 37.5kg

Cardio
10 mins walking treadmill with incline
10 mins swimming

Good workout today legs left shaking and could hardly walk for a while good signs

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So good sessions there mate IMO...

Diet isn't the worst I've seen either...

But there is room for improvement IMO...

If you would like some help with it use this link:

http://www.muscletalk.co.uk/m_1334240/tm.htm

and post your diet in the diet forum..

Good luck mate

Head Anabolic Mod @ http://www.underground-muscle.co.uk NOW AN OPEN BOARD

PED MEMBER OF THE YEAR 2007

Cheers mate im just easing into a diet at the moment but when the time comes i will post in there

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ORIGINAL: Tomazi8

Cheers mate im just easing into a diet at the moment but when the time comes i will post in there

Best way mate...

it'll be easier to stick to that way..

Good luck


BTW - I'll keep checking by to see how you're getting on

Head Anabolic Mod @ http://www.underground-muscle.co.uk NOW AN OPEN BOARD

PED MEMBER OF THE YEAR 2007

Todays Diet

06:30
4 weetabix semi skimmed milk

09:30
Meal replacement bar

12:00
Chicken tikka wholemeal sandwhich
Tuna and Chilli Wholemeal baguette

4:00
Protein bar

Train

6:30
Whey in water
Lucozade

7.30
Tuna almond chilli sandwhich wholemeal bread
Apple

9:30
will be having 150 grms quark

Drinking green white and black tea throughout day plus 3-4 litres of water

Not the best day loads of room for improvement, i need to start making my meals before work which, hopefully, will save me some money and be better in the whole.

Need to add fruit and veg, less protein bars more real food.

but better than the crap i ate yesterday

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Just taken some measurements (all in inches)

Arms
L-11.7 R-12.1

Chest/Back
38.5

Waist
31

Thighs
22.5

Calves
15.4

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Todays Training

Chest and Triceps

Tricep Extension
1 x 20 15kg
1 x 15 25kg
2 x 8 35kg

Chest Press
1 x 20 15kg
1 x 15 25kg
1 x 12 40kg
1 x 8 45kg
1 x 8 40kg

Tricep Pushdown
1 x 20 15kg
1 x 12 25kg
1 x 12 30kg
1 x 8 35kg

Smith Machine Bench Press
1 x 10 25kg
1 x 8 25kg
1 x 6 15kg

Plate Curls 10 kg
2 x 12

15mins cardio (walking on 4.5 % incline at 130 bpm heart rate)
10 mins swimming

Need to sort chest and tricep workout not happy with todays, not worked triceps enough couldn't even feel them while i was doing pushdowns (i think i need to read up on technique) Bench press needs to be first exercise not last.

Tomorrow im going to just do an arms day because my back is sore from legs yesterday and i didnt work my triceps enough tonight.

Still pleased to start bench pressing.

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Hi mate, good luck with your training - you're on the right track with setting a short term and a long term goal, and as one of the guys said, you have a good base to start from.

Is there any reason that you're doing the smith machine squat rather than free standing - from personal experience using the Smith machine locks me into a weird, too rigid movement and doesn't seem to hit my muscles in the same way? On the same note, its normal for your lower back to feel a little tight when starting to squat but if its really bad, maybe your form wasn't quite right?

Also, just a suggestion about your chest routine - I'd pick either the chest press or the smith bench - you are essentially doing the same movement twice - I'd suggest picking the one that feels best, throwing everything into that and then picking another chest exercise to hit it in a different way - ie; dips (leaning forward slightly to hit chest a bit more) or dbell flyes?

Looks pretty solid though and your attitude is good so keep it up!

Cheers
Mark