header_view_cart

Teenager Training To Reach Goals

Discussion in 'Training, Workouts, and Contest Prep' started by ChrisP, Dec 7, 2011.

Page 5 of 5

  1. Eizbear Not just a Moderator...

    I agree with the professor.. kinda... I do really like shrugs.. so if you like it.. .DO IT... But it isn't an exercise that will give you very much..
    Overhead presses behind the neck is a no go! Switch over to plain overhead presses, it will target everything you need.. And if you feel that some parts of the shoulders are lacking, add an extra shoulder workout/exercise targeting these..
    Eizbear, Jan 18, 2012
    #81

  2. ChrisP AX Member

    Didn't hit the gym once this week! Was very busy with athletics and had a cricket match yesterday, so I decided to take a week off, but now I have decided that for the next few weeks I won't be able to hit the gym a lot, so I'm switching to only a 2 day a week program.

    Will post my new program and my last few training results later.

    Having some problems connecting to AX!
    ChrisP, Jan 29, 2012
    #82

  3. ChrisP AX Member

    WEDNESDAY, 18 JANUARY 2012

    Power Cleans: 3 x 25kg, 3 x 30kg, 3 x 30kg, 3 x 35kg, 3 x 35kg
    Back Squats: 10 x 40kg, 8 x 50kg, 6 x 55kg, 4 x 60kg
    Front Squats: 5 x 40kg, 5 x 45kg, 5 x 45kg, 5 x 50kg
    Stiff-legged Deadlifts: 6 x 40kg, 6 x 45kg, 6 x 50kg
    Pullups: 7, 8, 6, 10
    BB Rows: 10 x 40kg, 10 x 40kg, 10 x 40kg (Started losing form in the 3rd set, went too heavy.)


    SATURDAY, 21 JANUARY 2012

    Flat BB Bench: 10 x 30kg, 10 x 35kg, 6 x 40kg, 6 x 45kg
    BB Shrugs: 10 x 50kg, 10 x 55kg, 10 x 60kg
    Incl. DB Bench: 30 x 4kg, 30 x 4kg, 25 x 5kg, 20 x 5kg
    DB Flyes: 15 x 4kg, 15 x 4kg, 20 x 4kg
    Dips: 15, 15, 15
    Front Plate Raises: 10 x 10kg, 10 x 10kg
    Twisting Sit-ups: 20

    Weight: 70kg
    ChrisP, Jan 29, 2012
    #83

  4. ChrisP AX Member

    Here is my 2 day program! I'm going to do it on the days I know I don't have a lot of other training or preparations for matches or athletics.

    DAY 1

    Flat BB Bench: 20 (Warm-up), 7, 7, 5
    Incline BB Bench: 15 (Warm-up), 7, 7, 5
    Seated Shoulder Press: 15 (Warm-up), 7, 7, 5
    BB Deadlifts: 15 (Warm-up), 7, 7, 5
    BB Curls: 15 (Warm-up), 8, 8, 6
    Leg Curls: 15 (Warm-up), 12, 10, 8
    Calf Raises: 20 (Warm-up), 12, 12, 12


    DAY 2

    Close Grip BB Bench: 20 (Warm-up), 7, 7, 5
    Dips: 12, 12, 12
    Chin-ups: 10, 10, 10
    BB Rows: 20 (Warm-up), 7, 7, 5
    Back Squats: 20 (Warm-up), 7, 7, 5


    I may ad some Abs and Cardio when I have enough time.

    What do you guys think? I got it somewhere on the internet.
    ChrisP, Jan 29, 2012
    #84

  5. Bnatural Moderator

    if you aren't doing these on back to back days, it's a decent setup.

    My tweaks:
    DAY 1
    Squats: 15 (Warm-up), 8, 6, 5
    Front Squats: 15 (Warm-up) 10, 10, 8
    Inc BB Bench: 20 (Warm-up), 8, 6, 5
    Flat DB Bench: 15 (Warm-up), 8, 6, 5
    Clean and Press: 15 (Warm-up), 8, 8, 6
    Calf Raises: 20 (Warm-up), 12, 12, 12

    DAY 2
    Deadlifts: 20 (Warm-up), 8, 6, 5
    Stiff-Legged Deadlifts: 10, 10, 8
    Close Grip BB Bench: 20 (Warm-up), 7, 7, 5
    Dips: 12, 12, 12
    BB Rows: 20 (Warm-up), 8, 6, 5
    Chin-ups: 10, 10, 10
    BB Curls: 15 (Warm-up), 8, 8, 6
    Bnatural, Jan 29, 2012
    #85

  6. ChrisP AX Member

    Looks good. Only 2 things:
    1) I think I'm sticking with BB Bench because I only have enough weights to put 5kg on both my dumbbells, because they are not the same brand as my other plates.
    2) Should I really do clean and press? I don't actually know the right way to do this, is it like at the Olympics?

    And lastly, I was wondering, I'm not doing shoulders a lot, should I ad an exercise or 2 there?
    ChrisP, Jan 29, 2012
    #86

  7. Bnatural Moderator

    Shoulders get a decent bit of work from benching.
    You could separate the lifts and focus on upright rows and standing military press.
    if you have an instructor/coach, have them help with your clean and press form.
    There are good videos on youtube, just practice form without using a bar, then use a bar without ANY weight on the bar other than whatever the bar weighs (standard olympic bars are 45lbs)
    Bnatural, Jan 29, 2012
    #87

  8. ChrisP AX Member

    I'll look on the internet and see what videos I can find.

    About the shoulders, would you suggest me doing more exercises? Reps/Sets? What day?
    ChrisP, Jan 29, 2012
    #88

  9. ChrisP AX Member

    And I see you switched Leg Curls with Stiff-legged Deadlifts? Shouldn't I do both?

    BTW I realized that since I started working in the gym, my sprint times have improved a lot! My 100m time improved by 0.39 seconds in less than 3 months! Would the Leg Curls just overwork my hamstrings?

    And then about shoulders, I added Seated Shoulder Press after Clean and Press, would this be okay?
    ChrisP, Jan 29, 2012
    #89

  10. Bnatural Moderator

    No, just do the standing shoulder press and the upright rows in place of the clean and press, use the same sets and reps as you would have for the clean and press
    Bnatural, Jan 30, 2012
    #90

  11. Bnatural Moderator

    No, use the stiff legged deadlift instead, it's a complex/multi-joint movement and will work much better at hitting your hamstrings than the leg curls.
    Bnatural, Jan 30, 2012
    #91

  12. ChrisP AX Member

    Okay, cool.

    When I worked out today I didn't go too heavy just to get back into it. I did the clean and press and seated shoulder press, and I actually feel comfortable doing them, so you would say rather change it then?
    ChrisP, Jan 30, 2012
    #92

  13. Bnatural Moderator

    You did the clean and press?
    If so, don't do the shoulder press as well.
    Do the upright rows AND then do shoulder press.
    OR
    Do the clean and press.
    Bnatural, Jan 31, 2012
    #93

  14. ChrisP AX Member

    I think I'll stick to clean and press, since it will save me time too.
    ChrisP, Jan 31, 2012
    #94

  15. Bnatural Moderator

    keep the weight on the lighter end at the start to make sure you are keeping proper form.
    It is very easy to try to keep piling on weight with this exercise since it's more of a power move.
    Bnatural, Feb 1, 2012
    #95

  16. ChrisP AX Member

    Yeah, I don't think I'll go too heavy with anything, because I don't want to get injured now! Because it is cricket and athletics until .arch and then straight to rugby until August!

    I may hit the gym tonight with my 2nd workout, but it depends on if I can get my homework done beforehand! Lol!
    ChrisP, Feb 1, 2012
    #96

  17. ChrisP AX Member

    Well...This will be the last week of this program! Just came from a session with a personal trainer where he showed us some stuff, and he gave us nutritional info and workout plans!
    ChrisP, Feb 3, 2012
    #97
Page 5 of 5

Share This Page