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Teen Bodybuilding Forum dedicated to teen bodybuilders. Get the foundation right and discuss issues related to young bodybuilders and how to get started the right way.

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Default New kid here - 02-09-2010, 08:52 PM

Hey guys,
Just wanted to say hi and let you guys know a little about me. Im 17 and i recently got into bodybuilding. I have always been active with playing sports such as wrestling and ice hockey. I try to work out every day but work gets in the way. My work out consists of
Day 1-back and bi's
Day 2-chest and tri's
Day 3-shoulders and lower back
Day 4-legs and abs
I eat as healthy as i can, I eat every 3hrs with like fruit oatmeal and good stuff like that. Is there anything else I should be doing/taking?
Thanks
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Default 02-09-2010, 09:05 PM

Well, diet through food is your best thing to intake. All the rest are just very minor tweaks. You may can add some creatine, protein, and vitamins too if you want.

Do you find your triceps are still fatigued on shoulder day? If so, you could do this:
Day 1-chest and tri's
Day 2-legs
Day 3-Shoulders and abs
Day 4-back/lower back and bi's

Welcome to IPYU!
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Default 02-09-2010, 10:12 PM

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Originally Posted by RickB View Post
Well, diet through food is your best thing to intake. All the rest are just very minor tweaks. You may can add some creatine, protein, and vitamins too if you want.

Do you find your triceps are still fatigued on shoulder day? If so, you could do this:
Day 1-chest and tri's
Day 2-legs
Day 3-Shoulders and abs
Day 4-back/lower back and bi's

Welcome to IPYU!
Thanks! And yes my triceps are a little sore on day 3 so i usually take a day off. I have tried alot supplements, creatine being one of them, I just found that i was bloaded with water when on creatine so i stopped taking it, im not sure if i was doing it right or not, but i did it for about 4 weeks.
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Default 02-09-2010, 11:10 PM

Sorry for the double post but I feel like I should go more in depth about my diet and training.
So here is what my workout is that I do now

Day 1-tri's and chest
Warm-up with chin-ups-3 sets.25.15.10.reps
Tricep extensions-3 sets.10.8.6.reps
Bench dips-3 sets.30.20.15.reps
Dips-3 sets.18.15.14.reps
Cable pushdown-3 sets.10.8.8.reps
Bench press-3 sets.10.8.7.
Decline Bench-3 sets.10.8.6.
standing fly-3 sets.10.8.6.
Reciprocal bench press-3 sets.16.14.10

Day 2-Bi's and Back
Warm-up with push-ups-4 sets.25.20.20.20
Cable curls-3 sets.12.12.12
Standing curls-3 sets.10.8.6.
Preacher curls-3 sets.10.8.6.
concentration curls-3 sets.10.8.6.
bent over row barbell-3 sets.10.8.6.
Bent over row dumbell-3 sets.10.8.6.
Close lat pulldown-3 sets.10.8.6.
T-bar Row-3 sets.10.8.6.

Day 3-shoulders and lower back
Warm up with Chin ups(same as day 1)
Front raises-3 sets.10.8.6.
Military press-3 sets.10.8.6.
Upright row-3 sets.10.8.6.
Crossbody raise-3 sets.10.8.6.
lower back good morning(standing back extension)-3 sets.10.8.6.
lower back extension-3 sets.10.8.6.

Day 4-legs and abs
Warm-up with push ups(same as day 2)
Abs chair knee raise-3 sets.25.20.15.
Chair leg raise-3 sets.20.15.10.
Crunchs-3 sets.50.40.30.
Decline sit up-3 sets.20.15.10.
Back squat-3 sets.10.8.6.
Deadlift-3 sets.8.8.6.
Leg extension-3 sets.10.8.6.
Leg press-3 sets.10.8.6.

When I wake up at
7:00 a.m breakfast-I eat yogurt and a piece of fruit some times a protein bar
10:30 a.m lunch-more fruit and protein bar before lunch
3:00 p.m pre work out-usually nothing
6:00 p.m post work out/dinner-protein shake then dinner usually steak, chicken, potato, or cottage cheese
Then the rest of the night I snack on fruit and almonds sometimes cereal
Any advice would be greatly appreciated!
Thanks
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Default 02-09-2010, 11:17 PM

I don't get why you warm up with chinups on chest and tri day and pushups on back and bi day as well as leg day. (?) It's best to pick the key compound movement you are doing and do a couple of light sets with it in the 10-15 range.

Also, did you list all of these in the order you are doing them? If so, we need to rearrange some things to maximize your compound lifts.
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Default 02-10-2010, 12:24 AM

Well I started doing the warm-ups that way so I just got into a habit of doing it like that. But as far as the order goes I always switch it up I never do them one after another like that, thats just the way they are listed.
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Default 02-10-2010, 01:04 AM

Welcome Dillan.

I like that wrestling backgroung. Wrestling training is hardcore stuff, i would try to stay in that as long as you can.

Ricks putting some good words out there, milk him for all the advice you can get!
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Default 02-10-2010, 10:26 AM

I'm working on changing things around. Stay tuned.
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Default 02-10-2010, 10:48 AM

I'm at work doing this so I got interrupted a few times. Dang company likes me to do work


This is a good order to do things here imo:

Day 1-tri's and chest
Warm-up with light BB flat Bench 2 x 10-15
Bench press-3 sets.10.8.7.
Decline Bench-3 sets.10.8.6.
Dips-3 sets.18.15.14.reps
Reciprocal bench press-3 sets.16.14.10
Bench dips-3 sets.30.20.15.reps
Tricep extensions-3 sets.10.8.6.reps
Cable pushdown-3 sets.10.8.8.reps
standing fly-3 sets.10.8.6.

Day 2-legs
Warm-up with light squats 2 x 10-15
Squats-3 sets.10.8.6
Leg press-3 sets.10.8.6.
Leg extension-3 sets.10.8.6.
Leg Curls-3 sets.10.8.6
Calf Raises-3 sets.15.15.12



Day 3-back and bi's
I really recommend Deadlifts (more of a back/core exercise) or Rack Deads(all back) as your primary movement here. All too often neglected!
Warm-up with light Deadlifts or Rack DL's 2 x 10
Deadlifts or Rack DL's-3 sets.10.8.6 (focus on form before you attempt to go heavy here)
Pull-ups 3 sets.10.8.6 (assisted if needed)
lower back good morning(standing back extension)-3 sets.10.8.6.
T-bar Row-3 sets.10.8.6.
bent over row barbell-3 sets.10.8.6.
Close lat pulldown-3 sets.10.8.6.
Standing curls-3 sets.10.8.6.
Preacher curls-3 sets.10.8.6.
*I removed some bicep isolation movements. You can over work them and it's really a small muscle. They get hit on pull-ups and rows. Remember, more is not always more.



Day 4-shoulders and Abs
Warm up with light seated DB presses
Seated DB Presses or Military Press-3 sets.10-8-8
Crossbody raise-3 sets.10.8.6.
Lateral Raises-3 sets.10.8.8
Front raises-3 sets.10.8.8.
Reverse Flys-3 sets.10.10.8
*Whatever ab work you want here


Things to remember:
*The gym is to tear your body down. Get in, get out, and rest. You grow with proper diet and rest. Your body is adaptive and as long as you are tearing it down, feeding it good nutrition, and allowing plenty of rest for repair and growth, you will do well.

*When laying out a routine, I believe it is always best to start the day with your heaviest compound movements. Isolation movements belong at the end.


BTW, kudos to you for having Deadlifts & Squats in there already. I see way too many young lifters omit these and do far too many isolation movements!
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Default 02-10-2010, 05:31 PM

Thanks guys! rep for both of you. I really appreciate you helping me out with my work out, ill be doing it your way.
Thanks agian
Dillan
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Default 02-10-2010, 07:59 PM

Quote:
Originally Posted by dillanmac3 View Post
Thanks guys! rep for both of you. I really appreciate you helping me out with my work out, ill be doing it your way.
Thanks agian
Dillan
You're welcome! Feel free to start a training log here if you'd like. You can treat it as a log with detailed workout or a blog and just give us the highlights.
http://forum.illpumpyouup.com/forumdisplay.php?f=67
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Default 02-10-2010, 09:04 PM

Welcome to the forum man!
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Default 08-05-2010, 11:22 PM

Whats up guys! long time no post lol. so to start off I have been doing alot of stuff at home lately, like push-up and pull-up circuits. I hit an all time high for me the other day of 40 pull-ups in a row. so anyway Ill keep you guys posted on what my workouts look like, i have hockey try outs in a couple of weeks so ive been really active. I'm also trying to upload some photos to.
Cya!
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Default 08-05-2010, 11:36 PM

Welcome to the forum!

Try to follow what RickB has posted.
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Default 08-06-2010, 01:59 AM

40 pullups is good stuff!!!
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Default 08-06-2010, 08:18 AM

good stuff, wow!
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Default 08-06-2010, 09:26 AM

Good work man!


Do work!
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Default 08-10-2010, 11:31 PM

Todays workout

3pm-
push-ups
40
30
20
australian pull-ups
30
20
7pm
1hr hockey practice
9pm
pull-ups
30
25
20
push-ups
30
25
20
australian pull-ups
20
20
20
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Default 08-11-2010, 03:50 AM

Quote:
Originally Posted by dillanmac3 View Post
Todays workout

3pm-
push-ups
40
30
20
australian pull-ups
30
20
7pm
1hr hockey practice
9pm
pull-ups
30
25
20
push-ups
30
25
20
australian pull-ups
20
20
20
You might wanna build a workout log.

IMO, nice overworking out.
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Default 08-11-2010, 08:05 PM

Quote:
Originally Posted by fitnessschooled View Post
You might wanna build a workout log.

IMO, nice overworking out.
Ya the funny thing is that i'm never sore the next day and in an hour or so after doing the work out I can always do more
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