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Lonestar
03-31-10, 2:13 pm
Hey guys, I'm 16 years old and I've been lifting for about 2.5 years but I have only been really serious with my training and diet since the start of 10th grade(im still in my 10th grade year.) So I have really started gettin things going lately. Last month at this time i was about 194 lbs, now Im about 202 lbs. My diet has been gradually going up in nutrient intake, Im now at around 4000 calories, 350-400g protein, and 450-500g carbs. Tell me what you guys think. Im lookin forward to sharing my journey with yall.

Lonestar
03-31-10, 2:57 pm
Rear Lat Spread:
http://i276.photobucket.com/albums/kk38/yeabuddy93/l_1002e127b8294fb48985b00f57a708341.jpg

Side Chest:
http://i276.photobucket.com/albums/kk38/yeabuddy93/P0328101814471.jpg

Rear Double Bicep:
http://i276.photobucket.com/albums/kk38/yeabuddy93/P0328101818131.jpg

ghost
03-31-10, 3:03 pm
looking solid man. subbed.

Lonestar
03-31-10, 6:24 pm
Im finding that I real trouble sleeping. Any suggestions on helping me sleep? Is Animal PM something I should look into getting?

Lonestar
03-31-10, 11:33 pm
Today was back day and it was pretty insane.

Pulldowns:
120x15
140x15
160x12
180x10
200x8

Bent-over Rows:
135x20
185x15
205x11
225x7

One-arm Hammer Strength Rows:
135(on each side)x15
180x15
225x12
270x8 (strip set from 270-180lbs)

T-Bar Rows:(just the weight of the plates not the bar)
90x12
135x10
180x8

Hammer Strength High row:
180x12
270x8
270x6

Seated Wide Grip cable rows:
100x12
120x10
140x8(drop set)

DONE! No deads today because I did them on leg day.

Afterwards I downed some gatorade for my carbs and a pak of Nitro.
Im drinkin my protein shake now. Then Im gonna have 8oz ground beef and some rice.

Max-Angle
04-01-10, 11:25 am
Today was back day and it was pretty insane.

Pulldowns:
120x15
140x15
160x12
180x10
200x8

Bent-over Rows:
135x20
185x15
205x11
225x7

One-arm Hammer Strength Rows:
135(on each side)x15
180x15
225x12
270x8 (strip set from 270-180lbs)

T-Bar Rows:(just the weight of the plates not the bar)
90x12
135x10
180x8

Hammer Strength High row:
180x12
270x8
270x6

Seated Wide Grip cable rows:
100x12
120x10
140x8(drop set)

DONE! No deads today because I did them on leg day.

Afterwards I downed some gatorade for my carbs and a pak of Nitro.
Im drinkin my protein shake now. Then Im gonna have 8oz ground beef and some rice.

Lookin good man, your goin places

Animal Rep
04-01-10, 11:53 am
Solid start. Keep doing what you are doing, and you will do very well.

Lonestar
04-02-10, 3:42 pm
So last night was chest, it went okay but I was training with a buddy of mine- I usually train alone- so it slowed me down quite a bit. But Im sore, so overall I think I got the job done.

Incline Hammer press:
90x20(warm-up)
140x20(warm-up)
180x15
230x15
270x12 -drop set

Flat machine chest press:
130x20
150x15
180x12
205x9 -drop set

Incline DB Flyes:
35x15
40x15
45x12
60x8

Pec-deck Flyes:
185x15
200x12
210x12
210x10 -drop set

Max-Angle
04-02-10, 11:34 pm
So last night was chest, it went okay but I was training with a buddy of mine- I usually train alone- so it slowed me down quite a bit. But Im sore, so overall I think I got the job done.

Incline Hammer press:
90x20(warm-up)
140x20(warm-up)
180x15
230x15
270x12 -drop set

Flat machine chest press:
130x20
150x15
180x12
205x9 -drop set

Incline DB Flyes:
35x15
40x15
45x12
60x8

Pec-deck Flyes:
185x15
200x12
210x12
210x10 -drop set

good work man, keep it up

Lonestar
04-03-10, 12:08 am
Smith machine shoulder press:
95x20-warm up
115x20-warm up
135x15
185x10
205x7
225x4

DB Presses:
50x15
60x12
65x10
75x6

reverse pec deck:
120x25
140x20
160x15
180x13
205x12-triple drop set

DB side laterals:
22.5x15
25x15
27.5x15
30x12
35x10-then i went all the way back down the rack (INSANE!!!)

DB Front Rasies (Branch Warren style):
50x12
55x12
60x10
65x8
70x6

BB shrugs:
135x25
225x15
275x15
315x12

Standing Machine presses:
90x15
140x12
160x8
180x6

Lonestar
04-03-10, 12:08 am
good work man, keep it up

Thanks alot man!

Lonestar
04-04-10, 12:03 am
Set a lot of PR's tonight.

BICEPS:

BB curls:
45x25
65x25
95x20
115x15 -strip set

Alt DB curl:
35x15
45x15
55x10
65x8 -PR
65x7

DB hammer curl:
80x12
90x8
100x6 -PR

BB preacher curl:
75x8
75x8
95x5 -PR

TRICEPS:

Seated Dips:
180x20
230x18
270x15
270x18 -PR

Overhead DB extension:
70x15
80x15
90x12
100x7
105x7 -PR

Skull crusher/ close grip bench:
75x18/20
75x20/15
75x14/15

Cable pushdowns:
100x20
120x15
140x13
160x12
180x8
whole stack x 6 -PR

MY ARMS HURT LIKE HELL!!!!!!

Max-Angle
04-04-10, 9:53 am
Smith machine shoulder press:
95x20-warm up
115x20-warm up
135x15
185x10
205x7
225x4

DB Presses:
50x15
60x12
65x10
75x6

reverse pec deck:
120x25
140x20
160x15
180x13
205x12-triple drop set

DB side laterals:
22.5x15
25x15
27.5x15
30x12
35x10-then i went all the way back down the rack (INSANE!!!)

DB Front Rasies (Branch Warren style):
50x12
55x12
60x10
65x8
70x6

BB shrugs:
135x25
225x15
275x15
315x12

Standing Machine presses:
90x15
140x12
160x8
180x6


Damn you've got strong shoulders

Lonestar
04-04-10, 1:24 pm
Damn you've got strong shoulders

Thanks alot. I wish they looked as big as they are strong.

WilsDaddy
04-11-10, 8:41 pm
*Subbed* Everything looks awesome bro, keep givin'er.

Lonestar
06-25-10, 3:39 am
It is summer for me and Ive been working hard to get where I need to be. I made some mistakes and have learned from them. I lost some mass and some strength but im on track to becoming who i wanna be. So now I continue on to bigger and better things.

Lonestar
06-25-10, 3:40 am
smithmachine shoulder press-
145x15
165x12
195x8
215x6
245x2 -strip set

reverse pecdeck:
165x12
185x12
220x8
230x7 -dropset

seated side laterals:
30x10
30x12
35x8
35x10 -triple drop set

lying cable upright rows:
85x12
100x8
115x8
115x7
130x4 -dropset

Lonestar
06-25-10, 3:41 am
Chest....
flat bench:
195x5
195x5
195x5
245x1

incline smith press:
165x12
195x8
205x6
245x1

decline hammer press:
270x10
270x12
270x12 -stripset

cable crossovers:
50x15
60x12
70x8-dropset
60x10-dropset

Lonestar
06-25-10, 3:50 am
http://i276.photobucket.com/albums/kk38/yeabuddy93/41551_100000802821130_4509_n1.jpg

http://i276.photobucket.com/albums/kk38/yeabuddy93/P0624102010491.jpg

Lonestar
06-25-10, 3:56 am
pulldowns:
130x15
150x15
170x12
190x10
210x10

barbell rows:
135x20
185x12
205x12
225x8
225x8

one arm dumbell row superset w/ hammer strength rows
125x12 / 180x20
125x12 / 230x16
125x15 / 270x12

deadlifts:
225x10
275x5
295x5
315x5
315x5

Lonestar
06-25-10, 4:03 am
Well i dont have a set meal plan, i just eat, eat, and eat some more. I just have some daily requirements...

-1 gallon of milk
-2 lbs of ground beef
-2 cups oatmeal
-2 cups white rice
-6 whole eggs

Those are my requirements. Everything else changes from day to day.

Lonestar
06-25-10, 5:36 pm
Do you weigh meat when its raw or cooked???? Ive always weighed it when its raw...is that right?

Lonestar
06-26-10, 12:28 am
My elbow cut my arm workout short. I hope i didnt mess it up too bad. At least tommorow is leg day so i wont have to put any strain on it. This SUCKS!!!

Lonestar
06-26-10, 5:54 pm
elbow feels good. but im gonna take it easy with it until its 100%.

Lonestar
06-27-10, 2:46 am
Squats: went up to 225 for 5 (VERY deep)
leg press: used a wider feet position. got up to 16 plates for about 15ish.
leg extension: did the "10-10-2-20" i read in an article on here, i forget who wrote it.
standing leg curls: went heavy but focused on the negatives.
seated leg curl: did a couple drop sets, really got those hammies burnin!

That was it. It was a pretty good workout, i wish i couldve stayed longer to do calves but time was limited. I know those squats aint impresive but Ive only been squatin for about 3 or 4 weeks.. So I will get em up there. My goal now is to get 275. Then 315....and so on.

Lonestar
06-28-10, 1:32 am
Usually I hate em but today was good. I ate so much food today I dont think I have any left (need to go shoppin!) My elbow still feels a little wierd but its still better than saturday.
Ive been thinkin, and my goal for junior year is to get up to 225 lbs. I think its achievable...no fuck that, I KNOW its achievable.

Max-Angle
06-29-10, 1:39 am
Usually I hate em but today was good. I ate so much food today I dont think I have any left (need to go shoppin!) My elbow still feels a little wierd but its still better than saturday.
Ive been thinkin, and my goal for junior year is to get up to 225 lbs. I think its achievable...no fuck that, I KNOW its achievable.

thats what i like to hear man!

Lonestar
06-29-10, 3:00 am
thats what i like to hear man!

Yea man, im feelin it! Haha. I just wanna grow grow grow!!!

Lonestar
07-05-10, 7:11 am
Well, its monday. its time for me to get back to lifting. i took last week off (except legs & back) because of my elbow. it feels better now so im gonna try to get a workout in today.

Lonestar
07-09-10, 8:57 am
My elbow felt great and i had an incredible pump. i realized that i was training arms like chest or back or sumthin (super heavy, low reps). but now i remember it aint about the weight. its about the pump. anyways it was a great workout.

Lonestar
08-07-10, 4:08 am
Well this summer didnt go as well as i had hoped but it wasnt a waste. At the beginning i was around 190 and now i sit at around 205, and even a little bit leaner than i was last time i was in the 200's. Im back to training the way i use to, which means the end of my workout is when i feel dizzy and nausious lol. Im glad for school to start again so i can get on a schedule again and i think that and more hours at work ($$$) will help me reach my goals this year. I got the mindset dialed in...after all mind is everything.

Lonestar
08-07-10, 4:20 am
Heres my recent back workout (only working sets)...

pulldowns:
200x15
230x12
250x10
270x7

hammer strength low row (one arm) :
180x12
205x12
225x10 (machine couldnt hold anymore weight)

t bar rows:
225x15
270x12
270x12

deadlift:
275x10
315x8
335x5

Lonestar
08-10-10, 8:43 am
incline DB:
70x12
80x12
85x10
80x8

flat smith:
185x12
205x10
225x8
225x7

flat hammer:
180x12
180x10
180x8 +drop

pec deck:
180x15
205x12
220x10
125x25
125x20

Lonestar
08-10-10, 8:46 am
within the last month ive put on about a half inch to calves and really started seein good seperation in the calves. im fuckin addicted to calves and quads now.

Lonestar
08-11-10, 8:54 am
my arms are a lacking bodypart for me so im really tryin to them to grow. They measure a lil over 16.5 and my goal is to get around 18in.

Close-grip bench:
135x15
185x12
225x8
275x7 (on smith machine)
225x8

one arm overhead DB ext: (done like Robert Burneika)
45x12
55x10
60x8

over DB ext:
80x20
90x13
100x15
110x10

pushdowns:
140x20
160x12
180x10
200x8
205x6 +triple drop set

standing BB curl:
65x20
95x15
105x12
115x12 +triple drop

hammer curl:
80x10
90x12
100x6 (got rele pissed cuz i knew i shouldve got more. next week ill get at least 10)

concentration curl superset w/ lying cable curl:
35x12/80x15
40x10/80x12
45x10/80x10
40x12/90x8 +dropset

ghost
08-11-10, 8:57 am
some fucking SOLID sessions man,. keep it up!

Lonestar
08-11-10, 8:58 am
some fucking SOLID sessions man,. keep it up!

Thanks a lot bro!

ghost
08-11-10, 8:59 am
Thanks a lot bro!

how's the elbow doing?
and yes, i weigh my Meat for cooking, raw.

Lonestar
08-11-10, 9:01 am
how's the elbow doing?
and yes, i weigh my Meat for cooking, raw.

elbows 100%, but now my knee is a lil aggitated at times. haha its always somethin.

ghost
08-11-10, 9:04 am
elbows 100%, but now my knee is a lil aggitated at times. haha its always somethin.

always remember proper stretching and ice/heat.

Lonestar
08-11-10, 9:09 am
always remember proper stretching and ice/heat.

yeah ive been doin that a lot lately. tonite is legs so i hope my knee is ready to go by then. i jus cant seem to get it properly warmed up no matter how much cardio and stretchin i do.

ghost
08-11-10, 9:10 am
yeah ive been doin that a lot lately. tonite is legs so i hope my knee is ready to go by then. i jus cant seem to get it properly warmed up no matter how much cardio and stretchin i do.

do you use knee wraps when you squat?

Lonestar
08-11-10, 9:13 am
do you use knee wraps when you squat?

no. you think i should?

ghost
08-11-10, 9:20 am
no. you think i should?

YES. everyone, when going heavy, should use them.
http://www.inzernet.com/detail.asp?PRODUCT_ID=WRAPS_IRONZ take a look at those.

Lonestar
08-11-10, 9:24 am
YES. everyone, when going heavy, should use them.
http://www.inzernet.com/detail.asp?PRODUCT_ID=WRAPS_IRONZ take a look at those.

Alright man thanks. Those wraps look good. Thanks a lot bro.

ghost
08-11-10, 9:25 am
Alright man thanks. Those wraps look good. Thanks a lot bro.

always here to help brother. ill try to stop in here more often to check in on ya, but if you need ANYTHING, just shoot me a PM.

Lonestar
08-12-10, 1:18 am
**Working sets only**

SQUATS:
185x12
205x10
225x7
275x6

LEG PRESS:
450x25
540x21
720x17
900x12

LEG EXT:
130x20
150x15
170x12
185x12 +triple drop set

STIFF LEGGED DEADLIFT:
135x15
155x14
185x12

LYING LEG CURL:
90x15
105x12
125x12 +triple drop set

Then I did some adducter and abducter work.

Lonestar
08-12-10, 12:00 pm
I cant wait to go pick up my paycheck and go shopping!!! Ive been eating eggs and ramen ALL FUCKING WEEK!!!! I want some real food.

Lonestar
08-14-10, 8:36 am
Tried more of a powerlifting type of doing flat bench, meaning i didnt go to complete failure, did low reps, and a lot of rest.

Flat bench:
185x6
205x5
225x3
245x2
225x8 (1/2 reps, 30 sec rest)
225x10 (1/2 reps)

Incline bench:
155x12
185x8
185x8
205x6

Flat DB flye:
35x15
40x13
45x12
50x10

Incline DB press:
60x12
65x12
70x10
70x8

Cable crossovers:
50x20
60x15
70x12
60x15
60x12

ghost
08-14-10, 10:35 am
great job on the legs and chest.

for increasing your bench, do things like Face Pulls... JM Presses, stuff like that. working the accessory muscles will increase your bench more than working your bench will.

Lonestar
08-16-10, 9:31 am
Im embarrassed to even put this one. I did shoulders last night and it was well....weak.
I shouldve stayed home cuz i was depleted of energy but whatever. I kept it simple and quick.

Standing BB press:
135x10
135x10
155x8
175x6
135x10

Seated side-laterals:
25x15
30x12
30x12
35x8

Rear delt raises (lying on incline bench) :
25x12
27.5x10
30x8
25x15
22.5x20