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controller
12-20-2002, 08:41 AM
i decided to post my training cycle now so here it is:


Monday: Chest, Shoulders
Tuesday: Abs, Cardio
Wednesday: Biceps, Triceps
Thursday: Quads, Hamstrings, Calves, Glutes
Friday: Abs, Cardio
Saturday: Back, Forearms
Sunday: rest

Workouts:

Chest, Shoulders

Bench presses - 4 sets to failure (BB)
Incline bench press – 2 sets to failure (BB)
Arnold bench press – 2 sets 10-12 reps (DB)
Dumbbell bench press – 2 sets 10-12 reps
Dumbbell fly’s – 2 sets 10 reps 1 set to failure

Arnold presses 2 sets to failure
Lateral raise 2 sets 10-12 reps
Military press 2 sets 10-12 reps

All together 18 sets

Abs

Lying leg lifts – 3 sets 15-20 reps (ankle weights)
Oblique bridges – 3 sets 12 reps (both sides)
Twisting crunches – 3 sets 12 reps (3 sec contractions)
Crunches – 3 sets 12 reps (5 sec contractions)

All together 12 sets

Cardio: 30-45 minutes Exercise bike or treadmill

Biceps, Triceps

Dumbbell curls 4 sets 10-12 reps
Preacher curls 2 sets 10-12 reps
Hammer curls 2 sets 10-12 reps

French presses 3 sets 10-12 reps
Cable pushdowns 2 sets 10-12 reps
Rope pushdowns 1 set 10-12 reps
Close grip bench press 2 sets to failure

All together 16 sets


Quads, Hamstrings, Calves, Glutes

Leg press – 4 sets 15-17 reps
Calf raises – 4 sets 20-25 reps
Squats – 2 sets 10-12 reps
Lunges – 4 sets 10-12 reps


All together 14 sets

Back, Forearms

Seated cable rows – 3 sets 10-15 reps
Dead lifts – 3 sets 10-12 reps
Back extensions – 3 sets to failure

Wrist curls - 3 sets 20-30 reps
Reverse wrist curls – 3 sets 20-30 reps

All together 15 sets
controller
12-21-2002, 03:34 AM
all comments would be great...
MrSmall
12-30-2002, 01:53 AM
you're gonna be my competition /forum/images/graemlins/smile.gif i'm 16 and much much fatter

prepare to go down /forum/images/graemlins/smile.gif
**DONOTDELETE**
01-06-2003, 05:58 PM
controller
01-08-2003, 03:09 AM
somthing about my diet: i dropped my fat intake to 1/4 that it used to be now i dont eat butter at breads and eat mainly low fat chicken and turkey. my breakfast calories was only 200cals my daily cal intake dropped about 500-1000cals (i used to eat to much)
controller
01-10-2003, 01:43 PM
ive been doing now my cycle for almost week aand i feel great i have been sore after every workout.

current bf 19,5% (this was measured with some electrical device, not caliper trying to eagerly get one cuz i wont be paying 2€ of every measure)
**DONOTDELETE**
01-15-2003, 12:48 AM
controller
01-20-2003, 10:28 AM
ok sorry to be late 1st week 19,5% (at the start)
2nd week 17,9%

these are measured with electrical device at sport store cuz i can find any calipers that costs less than 100€=100$ ad i aint buying if they are so expensive. And i cant order them from internet cuz i dont have a credit card and post expenses here (finland) would be as much as the caliper costs.
controller
01-20-2003, 10:32 AM
my new stats (will be updated to my sign after the comp)
height: 6'2"
weight: 186 lbs
calves: 18.5"
Legs: 28"
forearms: 13"
arms: 16.5"
Chest: 42"
waist: 34"
neck: 16.2
controller
01-25-2003, 02:55 PM
bf% 17 and lowering wohoo
controller
02-02-2003, 01:12 PM
height: 6'3"
weight: 180 lbs
bf: 16%
calves: 18.5"
Legs: 28"
forearms: 13"
arms: 16.5"
Chest: 42"
waist: 33"
neck: 16.2

been sick so i lost few pounds because i couldnt keep anything inside
controller
02-04-2003, 09:57 AM
Still sick i feel so weak that i can barely move
controller
02-04-2003, 11:40 AM
now im abit pissed off. The sport store machine was bogus my real bf% is 17,4 % measured with caliper (finally found 1)
REAL STATS
age 15
Weight 188 lbs (i miss calculate this cos i use normally kgs)
Pectoral 10 mm
Abdomen 20 mm
Thigh 15 mm
Subscapula 12 mm
Tricep 17 mm
Midaxillary 16 mm
Suprailiac 13 mm
Bicep 10 mm
Medial Calf 8 mm

LBM 155,3 lbs
**DONOTDELETE**
02-08-2003, 07:41 PM
controller
02-10-2003, 08:45 AM
hey yu i just got the caliper last week
1st week 19,5%
2nd week 17,9%
3rd week 17 %
4th week 17,4 %
Weight 188 lbs
Pectoral 10 mm
Abdomen 20 mm
Thigh 15 mm
Subscapula 12 mm
Tricep 17 mm
Midaxillary 16 mm
Suprailiac 13 mm
Bicep 10 mm
Medial Calf 8 mm

LBM 155,3 lbs

got all 3 measurement the same
controller
02-24-2003, 09:24 AM
Weight 180 lbs
Pectoral 9 mm
Abdomen 16 mm
Thigh 13 mm
Subscapula 11 mm
Tricep 8 mm
Midaxillary 13 mm
Suprailiac 11 mm
Bicep 8 mm
Medial Calf 6 mm


lbm:154.4
bf%:14.3