Hey, i just got back from the gym and figured id make a thread about working out. Do you work out? And if so whats your plan. Tell why you work how, and when. Get help or give it.

My plan:

Monday:Shoulders and traps
Shoulder workouts
Military press: 50lbs 4 reps 4 sets
Clean and press: 70 lbs 4 reps 4 sets
side lat. raises: 10 lbs 4 reps 4 sets
Trap workouts
Trap workouts:
Upright Barbell rows:50lbs 4 reps 4 sets
Shoulder dumbell rolls: 50lbs 4 reps 4 sets
Farmers walk: 50lbs 4 reps 4 sets

Tues: Legs and forarms
Leg workouts
Seated calf raise: 40 lbs 4 reps 4 sets
Squats: 70lbs on the bar 4 reps 4 sets
Leg Leg Press : 160 lbs 4 reps 4 sets
Leg Extensions: 100 lbs 4 reps 4 sets

weds: tris and chest
Chest workouts
benchpress (flat) 70lbs 4 reps 4 sets
butterflys 100 lbs 4 reps 4 sets
Incline dumbell flys 25 lbs 4 reps 4 sets
Tris
Bench dips
Standing barbell Triceps Extension 30 lbs 4 reps 4 sets
Lying Triceps Press 30 lbs 4 reps 4 sets
Standing One-Arm Dumbbell Triceps Extension 30 lbs 4 reps 4 sets

thurs: Running 30 minutes (pure running/ jogging) with 30 second sprints

Friday:Forearm
Forearm workouts
Palms-Down Dumbbell Wrist Curl Over A Bench 10lbs 4 reps 4 sets
Seated Dumbbell Palms-Up Wrist Curl 16 lbs 4 reps 4 sets
Standing Palms-Up Barbell Behind The Back Wrist Curl 70 lbs 4 reps 4 sets

sat: Running (same a thurs)

Sunday:Biceps and Back
Bicep workouts
Seated (so i dont cheat)Dumbbell Alternate Bicep Curl 30 lbs 4 reps 4 sets
3 part curls 30lbs 7 reps 4 sets
Incline outter Biceps Curl 20 lbs 4 reps 4 sets
barbell curl: 50 lbs 4 reps 4 sets
Back workouts
Dead lifts 70 lbs 4 reps 4 sets
bentover rows: 70 lbs 4 reps 4 sets
Bent Over Two-Arm Long Bar Row 70 lbs 4 reps 4 sets

After each work out i have a protien shake (Brand: On: Gold) and then 1 or 2 hours later i have a high protien low card low fat lunch/dinner

Diet: High prtotien, low fat, low carbs, medium calories. 5 meals a day. breakfast, snack, lunch, snack, dinner. Im not going into what I eat but i get about 130 grams of protien a day

usually, well, when i worked out, I would just put on 30 or so pounds, plus the extra ten of the bar, (I was like 12) and do 20 reps 3 times everyday. >.>

I would also wear these ankel weights all day for a week, ya know, for fun.

That's a pretty good routine you've got going, Field. Keep that up and you'll get pretty jacked real quick. ^^

Just out o curiousity, how much do you weigh?

bio

Age:14
Hight: 5'9 1/2
Weight: 190 or so

This routine has given me the best results, so im sticken to it thanks

Whoa, damn. After looking at those weights I figured you'd be a lot lighter. ^^;
I don't know how long you've been lifting, but those reps seem really low too. (didn't even look at them before >.<)

Then again, the only thing I know about lifting is from wrestling. I'm not a professional trainer or anything. If that's what your trainer has you doing, then keep doing what you're doing. Just seems kinda weird to me, that's all.

I lift as much weight as possible, i dont give my self an ounce of breathing room with the weights thats why

Yeah, with the low reps I figured you were maxing, but when I saw your weight I wasn't sure since the weights seemed kind of low. I see what you're doing now. Just try to up the weights whenever you can, without overdoing it of course. If you stick to your high protein diet you should be able to up the weights a bit every other week no sweat.

Good luck, man. Sorry if I seemed like I was picking on you or anything like that, really didn't mean it that way. ^^

long routine. i just run around like a mile or two, play an hour or two of bball, and im usually in shape. are u trying to tone muscles or something? then again, im a girl, so i dont know

Yeah, with the low reps I figured you were maxing, but when I saw your weight I wasn't sure since the weights seemed kind of low. I see what you're doing now. Just try to up the weights whenever you can, without overdoing it of course. If you stick to your high protein diet you should be able to up the weights a bit every other week no sweat.

Good luck, man. Sorry if I seemed like I was picking on you or anything like that, really didn't mean it that way. ^^
thanks, and dont be sorry talking to you made me think your like the coolest here, not many seem to know about working out as much as you or I here.Yeah and every other week im trying to increase all the weight by 5lbs.

To mag.
Since im eating low fat (salmon, nuts etc), low calories, and low carbs ( i mainly only eat whole wheat and brown rice) and only hight protien im going to be looseing fat more then gain mucle, So ill call this my ripping phase (getting toned, build some mucle but mainly loose weight) then starting october ill eat more fat (like salmon, nuts etc but more of it) more calories and more carbs (but like the fat, keep it healthy carbs like whole wheat) and work out just as hard but this will build mucle this will be my bulking up phase. Then when it hits like march ill start my ripping phase again. But since i gained all that mucle, ill have more mucle mass when i shed the weight. So all in all.....im just trying to get bigger. Right now im 14, i dont need to look like arnold but i want people to look at me and go "....woah" not like "dude....your the ****ing hulk..." because that (in my opinion) is not the best looking

Heh, coolest here? I'd agree with that. ; )

For wrestling, what I'd do to cut weight before the season was to do a workout with higher reps (12,12,10 with increased weight on the set with ten) with a very short break between sets (like 10seconds or so). Tried to keep it at a faster pace to ensure calorie burn. Afterwards I'd hop on the treadmill for 20 minutes at a decent pace (5 to 6 mph should be good).

My main goal was actually muscular and cardio vascular endurance, but a workout like that should get you slimming down damn fast with proper diet. Just adding a daily jog to your regimine, Field, would really help your calorie burn. But unless you have access to a treadmill with a T.V. in front of it, I wouldn't blame you on passing on it. Endurance isn't as important as explosiveness in football, since plays almost never last longer than 15-20 seconds. Besides, running is ridiculously boring. ^^

Lol yeah running is boring and the treadmill have at my house sucks so it makes it even less....dealable. But thats why god made ipods, and im probably gonna start running (or just doing sprints in my backyard)

Bio
Age: 15
Height: 6' 5"
Weight: 332 lbs.
Location: Makakilo Hawaii
School: Kapolei High School
Sports: Football, Basketball, Track, maybe lacross :)

Work Out
Week 1: reps. 10, 8, 6.
Monday: Dot drills
Weighted Step ups. w/45 lb. dumbells.
Neck raises w/25 lb.
Hex bar deadlift - 165 lbs., 215 lbs., 350 lbs.
Power clean - 95 lbs., 115 lbs., 185 lbs.
Curls - 115 lbs, 115 lbs., 115 lbs.
Tri work out - 115 lbs., 115 lbs., 115 lbs.
200 crunches (at home)
100 push ups (at home)

Tuesday: Squats - 135 lbs., 185 lbs., 225 lbs.
Leg Press - 345 lbs., 435 lbs., 525 lbs.
Incline Press - 210 lbs., 210 lbs., 210 lbs.
Bench Press - 155 lbs., 175 lbs., 205 lbs.
Power Jammer - 300 lbs., 390 lbs., 480 lbs.
Shoulder Press - 115 lbs., 135 lbs., 185 lbs.
Straigh Legged Deadlift - 225 lbs., 315 lbs., 365 lbs.
200 crunches (at home)
100 push ups (at home)

Wednesday : Same as Moday
200 crunches (at home)
100 push ups (at home)

Thursday : 240 yd. sprints 5 times.
30 yd. latters - 10 times
200 crunches (at home)
100 push ups (at home)

Friday : 200 crunches (at home)
100 push ups (at home)
Sleep :)

The next week i do the same thing only the sets are 5,5,5 and i up the weights a bit. The week after that the sets are 10,5,1. Then it starts all over again from week one. thats my work out. Im trying to get a starting position on the O-line. I have to beat out 8 seniors :( But ill do my best

Holy.....fu**.....dude im trying out for football..but jesus christ you dont need to be able to lift a whole god damn team..

Haha. Now that's pretty nice, Stan. You're putting up my weights for a ton of the upper body stuff, and I just turned 21. >.<;

yea playing o-line down here in hawaii aint no joke. Most of the guys here that go out for o-line are HUGE. I am too but they're older and stronger than me LOL

duhhh..i don't lift weights. but i usually fun 5-7 miles a day since i do cross country so yeaahh...i'd look creepy buff anyways o__O. haha. and i play tennis...which doesn't really do anything for me at all haha.

damn...run forest run. You've gotta be like a twig since you run that much

hahaha not really. i'm..5'3 and 100 lbs..

wow thats pretty nicei usually just run around my field 2acre about 5laps then 8lb.curls 50 times each hand and 100pushups lol

Wow this week they added a new set of reps. we do 3 sets of 3 reps.
So monday this is the things i did.

Bench press - 205 lbs., 215 lbs., 225 lbs.
Squats - 225 lbs., 275 lbs., 315 lbs.
Straight leg deadlift - 365 lbs., 455 lbs., 455 lbs.
Leg press - 795 lbs., 795 lbs., 885 lbs.

then the rest i didnt do because i had no time.

I was a little bit soar waking up this morning

stanley please dont double post, and i can see why you were freakin sore. But this place by me makes met-rx shakes so i dont have to buy the huge tub that would accualy save me money and they have these protien shakes that come in a can that have like 35grams of god damn protien so i was like all happy and dance

lol. yea my uncle owns his own store. He gives me anything i want for free. but the only thing i take is protien. sometimes i take energy drinks and bars, but not too often. Cuz i dont need them i just use them as a snack :) yum. Lol well i gotta go peace. bbl

Since I eat 5 meals a day, and need alot of protien. I use a protien bar to fill up the snack meals, and have a protien shake after working out...oh and the new 35g's protien shake has the consistency of sludge...but that is kick ass that you get all your stuff for free mr.im15andimalreadypwningmostguysatthegy m

ya i work out everyday for football and track, its pretty intense
http://www.Nightwars.com/play.asp?ID=3644

in my gymnastics, we cant use weights cuz it builds our muscle too big and we lose flexability.
We can only use our own body weight like doing a couple hundred tricep dips between bars, sets of 20 or 30 handstand pushups, sets of 150 situps, or sets of 35 pullups.

By doing it this way, our muscle arent as large but they pack a lot of endurance and strength.

I bench 210 or 220 last time I checked

Damn man, i just started repping that this year, i suck. well this week we got practice all the way till saturday, and we gotta lift everyday. im not really looking foreward to it, cuz i have a party this weekend and i dont wanna be too tired to go.... but i guess it doesnt matter anyway. Yea. I'm bored i really need something to do right now... imma play some MS peace

i work out for this upcoming football season i do 10 reps 4 sets with the quarters, dimes & nickells. or ill run a hill to buil my calfs.
i get help from my cousin chris

meh i'm pitiful agaist u guys! i used to play bball every wkend and train for 2 and half intense hours. the training inclued
<LI>6 laps of court in full sprint
<LI>50 suicides
<LI>100 situps
<LI>100 pushups - chick ones coz im a chick but was still hard
<LI>Free Thow shooting (150 in 2min) if you missed you had to do laps full sprint
<LI>Bench Press 70lbs
<LI>Speedball
<LI>Box
<LI>Medicine Ball with feet- balance it on the bottom of our feet
<LI>Coach would do this thing where he'd get us to lie on our backs and put our feet in the air, he'd grab them then push them and we'd have to stop our feet from touching the ground.
<LI> Then lots of dribbling and shooting skills

all that was just in a regular training session for finals it got more intense. i've quit now and got fat this was just a social team not district and i live in south australia.

woah, basket ball has got to be one of the most demanding sports. But iv completly changed my work out plan, when I get my book (its downstairs and im too tired to get out of my room and get it, and type everything up) Ill post up my new plan

But i do have measurments

Arms: 16" when flex 14" when not
Chest: 44"

Im happy with out knowing my legs

once i missed 100 free throws :mad: man i was dry reaching by the end of my 100 full sprint laps.