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_peterbrah private msg quote post Address this user
Hey guys,
I'm Peter, a 15 year old male from Melbourne, Victoria in Australia. I've always been interested in sports and have been playing football (soccer) for the past 3 years, but I've decided to stop playing in 2014.

2014 is the year that I am getting interested in body building and aspiring to get an aesthetic body. I have a gym membership and am currently going 7 days a week, usually before school on weekdays (7am)

I have a very skinny physique at the moment as I have an extremely fast metabolism. I'm using myfitnesspal to try to get at least 3,200 calories per day to put on weight but I find it quite hard to do so, so I bought a mass gainer; BSN True Mass 1200. I have a fairly good knowledge of organic compounds and nutrients as I am taking a biology class at school which has taught me quite a lot about carbohydrates, polypeptides, lipids etc.

This is my current program that I will be commencing on 24.02.2014

MONDAY: Chest and Biceps
- 4 sets of incline dumbbell press, 8 reps
- 3 sets of bench press, 8 reps
- 3 sets of incline flies, 8 reps
- 3 sets of bicep curls, 10 reps
- 3 sets of preacher curls, 10 reps

TUESDAY: Shoulders and Triceps
- 4 sets of shoulder press, 8 reps
- 3 sets of front raises, 8 reps
- 3 sets close grip bench press, 8 reps
- 4 sets of pull downs, 8 reps

WEDNESDAY: Back
- 3 sets of lateral pull downs, 8 reps
- 3 sets of back extensions, 10 reps
- 3 sets bent over rows, 8 reps
- 3 sets behind back pull downs, 8 reps

THURSDAY: Chest and Biceps
- 4 sets of incline dumbbell press, 8 reps
- 3 sets of bench press, 8 reps
- 3 sets of incline flies, 8 reps
- 3 sets of bicep curls, 10 reps
- 3 sets of preacher curls, 10 reps

FRIDAY: Shoulders and Triceps
- 4 sets of shoulder press, 8 reps
- 3 sets of front raises, 8 reps
- 3 sets close grip bench press, 8 reps
- 4 sets of pull downs, 8 reps

SATURDAY: Back
- 3 sets of lateral pull downs, 8 reps
- 3 sets of back extensions, 10 reps
- 3 sets bent over rows, 8 reps
- 3 sets behind back pull downs, 8 reps
- 3 sets lateral raises, 8 reps

SUNDAY: Legs
- 4 sets of squats, 8-10 reps
- 3 sets of lunges, 8-10 reps
- 3 sets of leg press, 8-10 reps
- 3 sets of leg extensions, till failure
- 3 sets of leg curls, 8-10 reps

Please tell me if there should be any changes or anything that would make this better, thank you. I am looking to make my upper body a lot bigger. I want my chest to pop out more and my abs to be thicker. I also want my arms to be bigger.

If you guys have tips or information for me, it would be greatly appreciated.

On this thread I wish to track my own progress, kind of like a fitness diary for myself.

20.02.2014



Is there anything else I should add to this thread?
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TyrannosaurusFlex private msg quote post Address this user
Start a proven program, like starting strength or stronglifts 5x5. Train legs more, and eat like a horse. Start learning about macros. It's good that you're starting this young, you could be beastly when you reach your twenties.

Unfortunately I'm on my cell, so I can't be of more help right now.

Good luck and welcome to the forums!
Post 2 IP   flag post
Trev182 private msg quote post Address this user
Your missing the most important day.....FUCKING REST DAY
Post 3 IP   flag post
jja0016 private msg quote post Address this user
lol @Trev182
Post 4 IP   flag post
MMB private msg quote post Address this user
I would not go to gym and lift 7days straight. If you're missing the gym too much you can go and do some conditionning but man.. 7days lifting you cannot rest your muscles.

-Mat
Post 5 IP   flag post
Hewy007 private msg quote post Address this user
you need atleast one rest day, i'd reccomend starting a program to lift for strength before going into straight hypertrophy, it's up you tho
Post 6 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
That routine is a mess! Listen to the above advice- fine something already proven to work, like PPL, 531, Starting Strength, etc. -3X
Post 7 IP   flag post
jonrivs49 private msg quote post Address this user
I would suggest you start with a strength program. Focus on the compound lifts. Make the most of you newbie gains.
Post 8 IP   flag post
_peterbrah private msg quote post Address this user
Thanks for the feedback guys, should I start doing this simply strength program?



I would do it 4-5 times a week or is that still a little too much?
Post 9 IP   flag post
AarronStenner private msg quote post Address this user
@_peterbrah if I was started as a teenager I would of done starting strength! Upload videos of your form and let us help you. Youl be a beast in no time.
Post 10 IP   flag post
_peterbrah private msg quote post Address this user
I am heading off to the gym soon so I will try to capture some videos!

So would I have to do the strength program tht I posted a picture of 4 times a week? Every two days
Post 11 IP   flag post
pandasashi private msg quote post Address this user
Do 5x5
Post 12 IP   flag post
tmoney private msg quote post Address this user
I do football lifting Monday- Friday my squat went from 355-575 bench 225 set of 1- to 225 5 sets of 5 dead lift 350-475 in 3 months I wad natural strong I just turned 16,9 days ago
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cassious private msg quote post Address this user
@tmoney

Post 14 IP   flag post
Jelet private msg quote post Address this user
Quote:
Originally Posted by tmoney
I do football lifting Monday- Friday my squat went from 355-575 bench 225 set of 1- to 225 5 sets of 5 dead lift 350-475 in 3 months I wad natural strong I just turned 16,9 days ago
when i was 15 i was pushing 3 plate bench and 590 lb squat and having sex with 20 different girls at the time.
Post 15 IP   flag post
Jelet private msg quote post Address this user
Also Peterbrah, take your routine and throw it out the door. wouldnt recommend that routine for anyone... Especially a newb... you dont need that much to stimulate muscle growth. look into HST and maybe reduce the volume a little bit. i feel that is good for someone your age since your bones and joints are still growing, i feel like the heavy lifting routines wont be to good for you in the long run. when i first started lifting all i did was push ups, pull ups .3 sets each monday wednesday and friday. and i blew up off that... (not that i would recommend this for you but im just saying, u dont need much to grow and id keep it light since your still young.. ur bones are developing and i feel the heavy lifting can interfere with this process. alot of the guys i know that lifted heavy your age all have issues with there joints right now. let it be elbows, shoulders... wrist... etc.
Post 16 IP   flag post
_peterbrah private msg quote post Address this user
Alright guys so should I start doing;
5x5 bench press
5x5 deadlift
5x5 squats
every two days? My true mass arrived today so I'll be taking that to increase my calorie intake, will this benefit me at the moment?

I'll be uploading videos of my form on the three exercises listed above ^
Post 17 IP   flag post
_peterbrah private msg quote post Address this user
This is my form





Post 18 IP   flag post
Jelet private msg quote post Address this user
your form is horrible on all 3. and if you decide to against my advice and do a heavy lifting type of program such as SS or 5x5 with your current form and undeveloped fragile bones, your most definitely going to set yourself up for an injury and lots of joint pain when you are older.
Post 19 IP   flag post
_peterbrah private msg quote post Address this user
Also does this look like a better program to you guys?
MONDAY:
5x5 – Bench press
5x5 – Dead lifts
5x5 – Squats

TUESDAY:
Rest

WEDENSDAY:
5x5 – Bench press
5x5 – Dead lifts
5x5 – Squats

THURSDAY:
Rest

FRIDAY:
5x5 – Bench press
5x5 – Dead lifts
5x5 – Squats

SATURDAY:
5x5 – Bench press
5x5 – Dead lifts
5x5 – Squats
5x5 – Pull ups

SUNDAY:
Rest
Post 20 IP   flag post
_peterbrah private msg quote post Address this user
Quote:
Originally Posted by Jelet
your form is horrible on all 3. and if you decide to against my advice and do a heavy lifting type of program such as SS or 5x5 with your current form and undeveloped fragile bones, your most definitely going to set yourself up for an injury and lots of joint pain when you are older.


I will follow your advice, look at the new program I just posted. Can you tell me how I can improve my form? Thanks for the feed back by the way
Post 21 IP   flag post
teewhat private msg quote post Address this user
aww shit... seriously dude, find someone in the know or do a shitload of research on how to perform those movements correctly... gonna really hurt yourself if you go heavy man.
Post 22 IP   flag post
Jelet private msg quote post Address this user
I usually stay out of these threads but since OP is so young, ill feel to guilty not to say something. this is the program i would recommend for you OP

Monday
Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range
2 sets of rope face pulls 12-15 rep range
rope crunches 12-15 rep range 3 sets

Wednesday

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.

Friday.

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.
2 sets of rope face pulls
rope crunches 12-15 rep range 3 sets

Try this for 5 months and show me your progress and i will give you a new program after that. this is a safe program that will give you some easy safe gains for someone your age. sure there are better programs but do you want to lift safe? or just get the best results and disregard your safety and long term joint care?


Figure out your calorie maintenance and eat with a 300 calorie surplus. aim for 2lbs a month.

aim for .9 Grams of protein per bodyweight.


Id like to give you macros but honestly at your age i really wouldnt worry about it, its important yes but i wouldnt stress it with someone so young as yourself... with little independence in cooking and such.


Go on youtube and search Rotatorcuff warm up , and do that before your workouts. use 2/3 x your working weight for your first set as your warm up after your rc.


this is what i would recommend to you. And get a video of you performing these movements and i will let you know how your form is.
Post 23 IP   flag post
cassious private msg quote post Address this user
Quote:
Originally Posted by Jelet
I usually stay out of these threads but since OP is so young, ill feel to guilty not to say something. this is the program i would recommend for you OP

Monday
Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range
2 sets of rope face pulls 12-15 rep range
rope crunches 12-15 rep range 3 sets

Wednesday

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.

Friday.

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.
2 sets of rope face pulls
rope crunches 12-15 rep range 3 sets


He could leg press to build up his strength to prepare him for squatting later on. and get some leg curls in there, Maybe even BW lunges?

Also that plan needs alot more upper back work, Weekly you have 9 sets of DB bench but only 4 sets of Face Pulls. Should be opposite.

Just my opinion
Post 24 IP   flag post
Kphan18 private msg quote post Address this user
Ok man, good stuff for starting lifting young and you have a pretty good base to start with,

but definately don't go to the gym 7x per week as you have a fairly ectomorphic body type and may burn too many calories to put on mass. Calories in calories out man

Perhaps you could try some power hypertrophy training, either as upper lower or the way matt ogus does it, so that everything is hit twice per week. Ive been doing that and its pretty good

And its good that you using myfitnesspal instead of bro-dieting like a lot of guys do haha

Good luck man
Post 25 IP   flag post
Jelet private msg quote post Address this user
Quote:
Originally Posted by cassious
Quote:
Originally Posted by Jelet
I usually stay out of these threads but since OP is so young, ill feel to guilty not to say something. this is the program i would recommend for you OP

Monday
Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range
2 sets of rope face pulls 12-15 rep range
rope crunches 12-15 rep range 3 sets

Wednesday

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.

Friday.

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.
2 sets of rope face pulls
rope crunches 12-15 rep range 3 sets


He could leg press to build up his strength to prepare him for squatting later on. and get some leg curls in there, Maybe even BW lunges?

Also that plan needs alot more upper back work, Weekly you have 9 sets of DB bench but only 4 sets of Face Pulls. Should be opposite.

Just my opinion
opps. i totally forgot leg work rofllmfao. careless mistake. my apologies.also your right about the chest work to back work ratio.


here you go op. heres a better routine.



Monday
Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range
2 sets of rope face pulls 12-15 rep range
rope crunches 12-15 rep range 3 sets
Dumbbell lunges 3 sets 8-12
Wednesday


Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.
2 sets of rope face pulls
Dumbbell lunges 3 sets 8-12



Friday.

Dumbbell Bench press 3 sets 8-12 rep range 2 minute rest
Pull ups 3 sets 8-12 rep range. 2 minute rest.
2 sets dumbbell shoulder press 8-12 rep range.
2 sets of rope face pulls
rope crunches 12-15 rep range 3 sets
Dumbbell lunges 3 sets 8-12

feel free to disagree anyone finds any problems with this routine...

SURE op can do squats instead of lunges and add in deadlifts and all that shit. but honestly op is so young, i dont believe in those exercises for him at this age... hes to young to know better to have good form etc. so these are safe alternatives . to the exercises that can be dangerous such as barbell benching(i see highschool kids all the time with there elbows flared out etc. ) or deadlifting(back rounding) . squating( back rounding again.. or knees past toes.)

op wont know nay better unless he has someone xperienced in real life to show him....

like i said before i dont believe op needs alot of volume with his physique with the first months of his training. i literally blew up on push ups and pull ups. for my first 6 months of training. so im a firm believer that u dont need alot of sets when your new to training
Post 26 IP   flag post
Trev182 private msg quote post Address this user
Horrible form, please go and watch some youtube tutorial videos by a well named channel
Post 27 IP   flag post
zSlVlOKEY private msg quote post Address this user
If you want to work out more often I would suggest Babylover's Starting Strength.
Post 28 IP   flag post
_peterbrah private msg quote post Address this user
I've modified some things that people have suggested

MONDAY
ROTATOR CUFF WARMUP
3 sets – dumbbell bench press
2 sets – dumbbell shoulder press
3 sets – pull ups
2 sets – rope face pulls
3 sets – crunches
3 sets – dumbbell lunges

WEDNESDAY
ROTATOR CUFF WARMUP
3 sets – dumbbell bench press
3 sets – pull ups
2 sets – dumbbell shoulder press
2 sets – rope face pulls
3 sets – dumbbell lunges

FRIDAY
ROTATOR CUFF WARMUP
3 sets – dumbbell bench press
2 sets – dumbbell shoulder press
3 sets – pull ups
2 sets – rope face pulls
3 sets – rope crunches
3 sets – dumbbell lunges

SATURDAY
ROTATOR CUFF WARMUP
3 sets – dumbbell bench press
3 sets – pull ups
2 sets – dumbbell shoulder press
2 sets – rope face pulls
3 sets – dumbbell lunges
Post 29 IP   flag post
Rawn private msg quote post Address this user
You need to stick to the basics bud. your'e over training your upperbody with no lower body in there at all.

Something simple for now:

Monday: Chest and Triceps
Tuesday: Back and Biceps
Wednesday: off
Thursday: Quads and Hamstrings
Friday: Shoulders, Calves, and Abs
Saturday and Sunday: off

Focus on gaining strength with eating big. and you will grow.

Diet
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