workout routines

[sexy beast]

well,to start it off I'm 15 6'2 200lb with 10.5 body fat.

I've been working out since i was 13, I play soccer and basketball, our school is very good at sports. I've been looking for a good strength routine, and also i have access to any workout equipment. my squat 1RM is 600, but my bench lacks at only 190. i don't understand it because i can shoulder press 1 RM 140, and 1 RM double bc curl 80. my back is huge too, i can't even put my arms back enough past 90 degrees, and i 1rm 180 for a cable rows. i'm not one of those abs and arms. i want flexibility, explosion, and strength even more then i have.


on a side not my vertical leap is 29" and standing broad jump is 9'3.

and i thought this thread could be somewhere to post routines and links too... not just for me.

[Kim Jong Il]

MONDAY

Bitch press, smith squat, isokinetics, stretching

WEDNESDAY

Bitch press, smith squat, isokinetics, stretching

FRIDAY

Bitch press, smith squat, isokinetics, stretching


Warmup consists of 5x5 machine rows and some jogging or running. It's very important that your muscles recover. That's why you only workout three times a week. Don't forget to do yoga and take fish oil, and lots of cardio. Also lots of balancing on the workout balls.

[ysr2096]

I'm gonna call BS on that 600 squat. Video.

How much can you deadlift?

[Kim Jong Il]

You're going to call bullshit on a fifteen year old who claims to squat 600? Ok.

[stephan_jenkins]

switch up your routine every 3 or so weeks. work out every other day. you can workout the days in between, as long as its different muscles. your muscles should get at least.

and about the bench press, you will get much better if you work your triceps. do sets of unassisted dips.

ask the athletic director at your school, he might know something

[SilkySmooth]

5'5", 52kg/115lbs, 20.3% body fat (female, nearly 22y/o).

I go to the gym on Wed, Fri & Sun. My routine, which takes about an hour and a half:
-5min warmup on bike
-25mins interval cardio on crosstrainer
-Bench dips
-Flys (on mat)
-Pulldowns using machine
-Abductors & adductors using machine
-10mins endurance cardio on steppers (no hands)
-Hyperextensions
-Scissor kicks (on mat)
-Planks
-LOTS of Stretches (inc. backbends, forward bends, and splits)

[Agent 008]

First of, bullshit on your squat 1RM. Unless, of course, you do it the way most people seem to do it at the gym, which is going down just half an inch into the squat, before going up. Or using a smith machine. So, I'd like to see a video.

You want to build strength? Do 5x3 or 8x3 (8 sets of 3 reps) on squats, bench, press and deadlift. Do those in different days, so that you only workout 2-3 times a week (that is, if you are in fact lifting heavy weights). A good idea would be to join a local powerlifting club, since they should be able to give you more relevant advice than anyone on this board.

[sexy beast]

1 rm is 1 rep max. i don't dead lift that much. only like 250-75 ish 8 reps. and i've always had huge legs. i have 17 and a half inch calf's and the other night i did 3 sets of 7 340lb calf raises really dense muscle to. i have 24 inch quads and i leg press 450.

[Anima Mundi]

Go into room with weights. Lift shit until you can't anymore. Workout complete. Repeat daily.

[Agent 008]

Originally Posted by sexy beast

1 rm is 1 rep max. i don't dead lift that much. only like 250-75 ish 8 reps. and i've always had huge legs. i have 17 and a half inch calf's and the other night i did 3 sets of 7 340lb calf raises really dense muscle to. i have 24 inch quads and i leg press 450.

So just to confirm, you can do a full 600 pound squat (till your knees are parallel), with a free barbell?

[sexy beast]

yes. i don't do shit squats. i always strive to have perfect form with all my workouts.

[ysr2096]

prove it...

[Kim Jong Il]

He claims to squat 600ibs. while he leg presses 400ibs. and deadlifts in the realm of 300ibs. for a 1RM. Do you really need anything more?

[Thought Riot]

Originally Posted by sexy beast

1 rm is 1 rep max. i don't dead lift that much. only like 250-75 ish 8 reps. and i've always had huge legs. i have 17 and a half inch calf's and the other night i did 3 sets of 7 340lb calf raises really dense muscle to. i have 24 inch quads and i leg press 450.

you should be able to leg press more than you squat. I'm calling BS. A 600 lb squat is very very strong. It's like strong man good. It's actually quite amazing. If you weren't lying, you should look into powerlifting. And who the hell has a deadlift that's less than half their squat? You should be able to deadlift significantly more weight, unless you're just stopping.

And a 340 lb calf raise is not that impressive. I have chicken legs at 160 lb and can do that.

There's no way in hell that you squat 600 anywhere close to parallel.

If you disagree, provide a video and I will eat e-shit.

[a334jv2df]

Ahahaha 600lb squat at 15? Try again

[EllisD]

I try to go monday-friday.
3x15 sets
monday
chest
tuesday
biceps/back
wednesday
shoulders/triceps
friday
legs

im tryin to do legs twice a week now though, really good for burnin fat and im tryin to loose a gut i got.
I also try to do abs every other day for like 15 mins or so..

cardio 3 or 4 times a week
cardio is very important, never leave that out

[genericwittyusername]

3-4 times a week I run thirty minutes, then alternate these two machine regimens (every other time): 1) bench, chest fly, tricep extension, bicep curls, decline curls and leg raises and 2) compound row, shoulder press, lat pull, shoulder fly, back extension and side crunches. Fridays I do pilates, every other week or so I go skiing, and I try to do some cardio training (25-30 on an eliptical, 10-20 on a bike) once or twice a week.

[B-rye]

So you're saying your 15, 6'2, 200lbs, and can back squat more than probably 95% of the NFL?









Troll.