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xxderek54x
03-01-09, 11:58 am
hey im a 16 year old kid and i gotta say i love this site. basically because it gives me no bs supplements and articles and this site is just a serious as you are when your on a journey to reach your goal. gotta give thanks to you guys.

Usually most people on here obviosuly are looking to either body build or powerlift, or mainly get bigger. My goal is to get bigger but for a different reason. I want to become a state champ wrestling for my high school next year. Obviusoly this site is perfect for info on how to gain some weight for any reasons so thats why i came here. Ive always been a scrawny ass kid and i wrestled this year at 137. im looking to go up in weight to either the 152 or 160 weight class.

I only lift 3 days a week due to the fact i wrestle 5 days a week in the offseason and still have to keep up on school and a job.

My routine looks like this ( with forearms and calves at the end)

Monday: Legs
Squats
Leg Press
Stiff Leg Deads
Leg Curls
Lunges
Hyperextension Bench Raises
Farmers Walks
Leg Press Calve Raises

Wednesday: Chest and Back
Flat Barbell Bench Press
Deadlifts
Incline Dumbell Press
Barbell Rows
Wide Grip Chins
Dips
Barbell Wrist Curls
Standing Calve Raises

Friday: Shoulders and Arms
Push Press
Barbell Curls
Upright Rows
Skullcrushers
Shrugs
Side Raises
Reverse Wrist Curls
Seated Calve Raises

Eating usually looks like this
Breakfest: 4-5 eggs, 1 cup oats, 16 oz milk, banana with peanutbutter
snack:protein shake with oats mixed in wih 12 oz milk
Lunch: 1 ham and cheese sandwich, usually around 1/2 pound ham in it, 2 slices cheese on wheat bread, 16 oz milk, alot of plain vanilla yogurt
Snack: another protein shake with oats mixed in with 12 oz milk
Postworkout: 12 oz juice or milk with a scoop of whey
Dinner: 1/2 pound of meat, alot of rice or 1 or 2 large baked potatoes, 16 oz milk
i also drink tons o water throughout the day

i have the protein shakes between meals because thy wont let me eat in school and i have to get a meal in somehow.


I do supplement with animal pak, and whey protein

Maxs:
Bench-190 goal-250
Squat- 205 goal- 315
Deadlift- 225 goal- 350

So all overall goals
Become a division 3 high wrestling champ
Go up from 137 to 152-160
Improve all 3 lifts dramatically

I would love to hear any advice you guys have for me cause i am younger and i am willing to listen and learn

journey starts monday gonna be a long road ahead of me

xxderek54x
03-03-09, 3:05 pm
just changed up my routine before mondays workout

now its chest and tris on monday

legs and shoulders on wednesdays

back and biceps on friday

i ordered animal pump to stack with the pack, but probably just going to stick with that for a while not going crazy with supplements.

chest and tris was a good day. felt great to be lifting again knowing i have alot ahead of me. but im excited for the challenge

NJC_Manhattan
03-03-09, 3:07 pm
Welcome and so far everything looks good. Good luck with the goals.

C.Coronato
03-03-09, 3:21 pm
Hey brother. Welcome. Can i ask why your only doing a three day split?