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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 07-13-2010, 02:59 PM

looking jr. keep crushing it.


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Default 07-13-2010, 03:39 PM

Remember on these sets.

At first I'm not expecting you to do all the 12-15 reps


This is a guideline at first and in the first cycle to get you to know what you have to use as far as weight wise to get to 12-15 reps

If you are doing 12 reps each set that is fine. stay in the 12 range. But if it is to easy to do then you need to go up in weight.

The coming back down after the power heavy set is there to adjust weight. I want you pushing reps out.

The more endurance your muscles can put up with the stronger you will get.


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Default 07-14-2010, 08:49 AM

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Originally Posted by RoaringMad Mac View Post
He needs to at least add one more protein meal in there. and that is a lot of peanut butter imo.

I'm assuming your doing a pre or post workout shake.

what is your meal like after you workout.
What I've been doing is doing my workout at night, taking a shower, and going to bed. I have my last snack before my workout, drink water during, and have a protein shake after.

I remember someone says that I should take my protein shake out off my breakfast. I'm pretty sure it was you Mac. Should I have a protein before and after my workout? What should I be doing before and after my workout?


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Default 07-14-2010, 08:52 AM

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Originally Posted by RoaringMad Mac View Post
That is good. I've seen good progress as well. Just saying. He could use more muscle mass. and I just think he needs more solid food Clean I must say but solid food.

I would try to change that Italian sausage to Chicken breast or fish.

You need a big breakfast. Eat like king for breakfast. I would not worry about that protein shake for breakfast. Get some eggs in you oatmeal is fine. You will notice the difference when you start loading up on Protein and complex carbs in the morning.
Thanks for the advice Mac! I try to eat what my family is eating when I can but usually that's never. I didn't know that the italian sausage wasn't the best choice. I usually have chicken breast or a turkey sandwich anyway.


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Default 07-14-2010, 08:54 AM

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looking jr. keep crushing it.
Thanks man! I know I already screwed up my workout for this week but I'm trying. Hopefully today's workout will be better.


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Default 07-14-2010, 09:02 AM

Diet - July 13
Breakfast
Instant Oatmeal
Peanut Butter
Protein Shake
Lunch
Tuna Sandwich with Light Mayo on Wheat Bread
Snack
Peanut Butter on Wheat Bread (no fresh bananas! )
Dinner
Chicken Breast
Seasoned Potato Pieces
Snack
Cashews
Protein Shake


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Default 07-14-2010, 09:20 AM

Workout - July 13
Chest
Bench Press
7 sets x 12 reps per set @ 10 lbs
7 sets x 12 reps per set @ 10 lbs
7 set x 4 reps per set @ 20 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 sets x 12 reps per set @ 15 lbs
7 set x 20 reps per set @ 15 lbs
Incline Barbell Press
3 sets x 12 reps per set @ 10 lbs

I love my chest workout days but it just was so bad yesterday. Doing the bench press wasn't bad, I enjoyed it. When it came to the 20 reps per set I was really sore so I just popped them out. My form wasn't very good.

For the Incline Barbell Press, I only did three sets because my wrist was hurting. The second set, there was a shocking pain in my right hand wrist and then the three set the shocking pain went through my wrist and up my arm. I got mad and just stopped my workout. I was done.

I didn't do any of the calf exercises because i didn't research their form so i didn't want to do them wrong and hurt myself. If I feel okay I'll add them into today's workout.

I didn't do cardio either because my legs are sore. They weren't bad yesterday but they're extremely sore today.

Hopefully I'll have a better workout today than yesterday. I'm don't really care if I get everything right about the routine this week because it's my first week and I'm just starting to learn it. I will do the sets and reps right for tonight's workout. Sorry I misunderstand what you were saying Mac about that.


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Default 07-14-2010, 11:11 AM

At least your moving forward! Good job working with Mac!
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Default 07-14-2010, 11:26 AM

Yeah, sounds like you over did it really bad that first workout.

But with that said


Good to see about every other word is your sore.

That is what we are looking for.

Now the pain may be nerves or something is really sore right now. Just watch that and keep up the reps.

The soreness will go away,.

Work yourself into this.


I don't mind you having a protein shake at breakfast but. Protein shakes digest rather quickly in your system. In the morning. You do want some protein that will stick with you longer.

Protein shakes are good for pre workout and post workout. You can definitely have a protein shake an hour before training and afterward. But a good complex meal afterward is even better. but if you are going right to bed that is fine to take in the protein shake.


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Default 07-14-2010, 09:44 PM

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Originally Posted by forceofgreenlabs View Post
At least your moving forward! Good job working with Mac!
Thanks for the encouragement!
I have so much to learn about working out and diet still. I'm ready and willing to do it. It just sucks when you do something stupid and you didn't really know you were doing anything wrong at the time.


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Default 07-14-2010, 09:56 PM

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Originally Posted by RoaringMad Mac View Post
Yeah, sounds like you over did it really bad that first workout.

But with that said


Good to see about every other word is your sore.

That is what we are looking for.

Now the pain may be nerves or something is really sore right now. Just watch that and keep up the reps.

The soreness will go away,.

Work yourself into this.
Yeah, I WAY over did it on my first workout and I'm paying for that now with how sore I am. I know now that I was overworking myself and I need to do the workout as it is written. I can handle soreness because I've handled it before. I'm fine with that part of it.


Quote:
Originally Posted by RoaringMad Mac View Post
I don't mind you having a protein shake at breakfast but. Protein shakes digest rather quickly in your system. In the morning. You do want some protein that will stick with you longer.

Protein shakes are good for pre workout and post workout. You can definitely have a protein shake an hour before training and afterward. But a good complex meal afterward is even better. but if you are going right to bed that is fine to take in the protein shake.
Thanks for the information! Thanks good to know. I'm sure I'll put it to good use.


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Default 07-14-2010, 09:59 PM

I decided tonight that I need a break from working out. I just feel terrible. I have a headache and it hurts to walk because my legs are so sore. I remember when I started back up in June, I continued my workout for the rest of the week when I was sore and had to rest for three or four days because I over did it to myself. I'm going to wait until my legs are right to start working out again. I feel like I need to do this for my body.


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Default 07-15-2010, 12:56 AM

Keep at it J! If you are like most of us, we not only get used to the soreness (but it's not always as bad), we expect it.

Hang in there!
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Default 07-15-2010, 06:22 PM

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Originally Posted by RickB View Post
Keep at it J! If you are like most of us, we not only get used to the soreness (but it's not always as bad), we expect it.

Hang in there!
I do plan on being sore but not so sore that I can't walk without hurting my legs. I'm just a noob at working out. Thanks for the encouragement!


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Default 07-15-2010, 06:27 PM

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I do plan on being sore but not so sore that I can't walk without hurting my legs. I'm just a noob at working out. Thanks for the encouragement!
I took a few weeks off and that was all it took for me, I had a couple of fun sore days at work, and both my jobs I'm walking around and on my feet the whole time. It does get you some interesting looks from others when you are making faces and noises at simple tasks
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Default 07-15-2010, 06:27 PM

Diet - July 14
Breakfast
Instant Oatmeal
Eggs
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Peanut Butter on Wheat Bread
Dinner
Turkey Sandwich on Wheat Bread
Snack
Cashews
Protein Shake


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Default 07-16-2010, 08:36 AM

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Originally Posted by Gerbilo View Post
I took a few weeks off and that was all it took for me, I had a couple of fun sore days at work, and both my jobs I'm walking around and on my feet the whole time. It does get you some interesting looks from others when you are making faces and noises at simple tasks
Thanks for sharing that man. Now I don't feel like the only one.

My legs are better today. They'll probably be fully healed tomorrow.


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Default 07-16-2010, 08:44 AM

Diet - July 15
Breakfast
Instant Oatmeal
Peanut Butter
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Peanut Butter and Wheat Bread
Dinner
Grilled Chicken Salad
Turkey Sandwich
Snack
Cashews
Protein Shake before and after workout in the evening

Mac: What I could do is cut that peanut butter and wheat bread snack and replace that with the turkey sandwich I usually have for dinner. Then have chicken breast for dinner. The only thing is chicken breast takes a while to cook and sometimes I don't have time for it. Is there any alternatives for dinner that are easier but still a good source of protein?


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Default 07-16-2010, 08:57 AM

Workout - July 15
Shoulders
Standing Military Press
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
One-Arm Side Laterals
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
Traps
Shoulder Shrugs
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs

Overall my workout went well. When I was done I was sore (good sore) and felt like I had accomplished something. I'm glad it wasn't another "failure" workout.


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Default 07-16-2010, 09:00 AM

Mac:Is there any abs work in this routine? Could I add in abs work every other day to it? I'm just wondering because I know I need to work on my abs. I probably won't add it for a while since I'm still getting used to the basic routine.


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