ByrdDpole
06-16-2007, 01:58 PM
Ok, os here we go. I'm 15, 5'8 187. I'm kinda strong, compared to your average 15 year old who doesn't workout, nut not really. I have been working out about a year for football, but I'm not playing next year, so I need to start going to the gym.
I'm trying to get strength, not mass (I'm already big for 15). I don't need to be cut, I just want muscle.
So, there is a gym at the air force base I have access to for free, pretty much 365 days a year. Except, I can't drive. I'd have to convince my brother to take me, so I can probably only workout 3 times a week. So, this is what im looking at:
(taken from bodybuilding.com)
Bricks 3-Dayer (http://www.bodybuilding.com/fun/workout2.php?name=Brick%27s+3-Dayer&description=For+mass+and+strength+gains+without+sp ending+hours+in+the+gym.&type=Split&different=3&goal=Strength&days=3&url=&schedule1=Y&schedule2on=&schedule2off=&E1%5B%5D=Incline+bench&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Flat+bench&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Incline+flyes&R1%5B%5D=4-8&S1%5B%5D=1&E1%5B%5D=dips&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Pull-ups&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Bent-over+bb+rows&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=deadlifts&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=One-arm+db+rows&R1%5B%5D=4-8&S1%5B%5D=2¬es1=I+will+substitute+cable+rows+every+couple+w eeks+for+the+one-arm+db+rows.&sy1%5B%5D=Monday&E2%5B%5D=Military+Press&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Side+lat.&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Bent-over+lat.&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=BB+curls&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Hammer+curls&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Close-grip+bench&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Skull-crushers&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Dips&R2%5B%5D=4-8&S2%5B%5D=2¬es2=I+will+sub.+in+db+presses+for+military+pres ses%2C+and+put+in+1+set+of+tate+presses+every+othe r+week.+Also+i+will+add+in+db+curls+1+set+every+ot her+week.&sy2%5B%5D=Thursday&E3%5B%5D=Squats&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Sldls&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Lunges&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Calf-raises+standing&R3%5B%5D=6-10&S3%5B%5D=4&E3%5B%5D=weighted+crunches&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=side+bends&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Knee-ups&R3%5B%5D=6-10&S3%5B%5D=2¬es3=This+day+pretty+much+stays+the+same.+Howeve r+I+do+use+leg+ext.+and+leg+curls+as+warm-ups.+I+also+change+some+of+the+ab+exercises+around +every+so+often.&sy3%5B%5D=Friday&exercount=23)
or
Diesels workout for max growth (http://www.bodybuilding.com/fun/workout2.php?name=Diesel+-+3+days+a+week+for+Max+Growth&description=Modified+5x5+workout...+with+some+HIT+ priciples+incorporated.&type=Split&different=3&goal=Strength&days=3&schedule1=Y&schedule2on=&schedule2off=&person=Damon+Wolf&email=triceratops_9@yahoo.com&E1%5B%5D=Squats&R1%5B%5D=5-6&S1%5B%5D=5&E1%5B%5D=Stiff+Leg+Deadlift&R1%5B%5D=5-6&S1%5B%5D=5&E1%5B%5D=Calf+raises&R1%5B%5D=10&S1%5B%5D=3&E1%5B%5D=Leg+extensions&R1%5B%5D=10&S1%5B%5D=3&sy1%5B%5D=Monday&E2%5B%5D=Dips&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=Bench+or+narrow+bench&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=BB+press&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=Skull+crushers&R2%5B%5D=10&S2%5B%5D=3&sy2%5B%5D=Wednesday&E3%5B%5D=Chins&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=BB+Rows&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=DB+rows+to+hip&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=Shrugs&R3%5B%5D=5-7&S3%5B%5D=5&sy3%5B%5D=Saturday&exercount=12&s2r=)
But, there is a gym opening down the street, not even two miles. I will probably be able to go here 5 days a week. So, I'm looking at this:
Push me/Pull Me (http://www.bodybuilding.com/fun/workout2.php?name=Push+Me%2FPull+Me&description=Five+day+workout+with+a+super+hard+leg +day%2C+and+the+weekend+to+rest.++However%2C+I+rec ommend+doing+some+sort+of+cardio+activity+on+one+o f+the+weekend+days.++&type=Split&different=3&goal=Strength&days=5&schedule1=Y&schedule2on=&schedule2off=&person=Andrew+Joseph+Wright&email=AJWright33@yahoo.com&E1%5B%5D=Incline+Bench+Press&R1%5B%5D=15-10-8-6-6-4-2&S1%5B%5D=7&E1%5B%5D=Flat+Dumbell+Press&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Incline+Dumbell+Press&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Smith+Machine+Press&R1%5B%5D=10-8-6-4&S1%5B%5D=4&E1%5B%5D=Arnolds&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Front%2FLateral+Raises&R1%5B%5D=10&S1%5B%5D=4&E1%5B%5D=SkullCrushers&R1%5B%5D=10&S1%5B%5D=4&E1%5B%5D=Reverse+Grip+Press&R1%5B%5D=10&S1%5B%5D=4&sy1%5B%5D=Monday&sy1%5B%5D=Thursday&E2%5B%5D=T-Bar+Rows&R2%5B%5D=10-10-8-8-6&S2%5B%5D=5&E2%5B%5D=Machine+Pulldown&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Machine+Row&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Shrugs&R2%5B%5D=12-15&S2%5B%5D=4&E2%5B%5D=Barbell+Curls&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Dumbell+Curls&R2%5B%5D=10&S2%5B%5D=4&sy2%5B%5D=Tuesday&sy2%5B%5D=Friday&E3%5B%5D=Squats&R3%5B%5D=15-10-8-6-6-4-2&S3%5B%5D=7&E3%5B%5D=Deadlifts&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Press&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Extension&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Curl&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Calves&R3%5B%5D=Max&S3%5B%5D=5&sy3%5B%5D=Wednesday&exercount=20&s2r=)
SO, what do you think of these, for what I'm trying to achieve? If they suck, tell me. If you have other suggestions, I'd be obliged.
I'm trying to get strength, not mass (I'm already big for 15). I don't need to be cut, I just want muscle.
So, there is a gym at the air force base I have access to for free, pretty much 365 days a year. Except, I can't drive. I'd have to convince my brother to take me, so I can probably only workout 3 times a week. So, this is what im looking at:
(taken from bodybuilding.com)
Bricks 3-Dayer (http://www.bodybuilding.com/fun/workout2.php?name=Brick%27s+3-Dayer&description=For+mass+and+strength+gains+without+sp ending+hours+in+the+gym.&type=Split&different=3&goal=Strength&days=3&url=&schedule1=Y&schedule2on=&schedule2off=&E1%5B%5D=Incline+bench&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Flat+bench&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Incline+flyes&R1%5B%5D=4-8&S1%5B%5D=1&E1%5B%5D=dips&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Pull-ups&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=Bent-over+bb+rows&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=deadlifts&R1%5B%5D=4-8&S1%5B%5D=2&E1%5B%5D=One-arm+db+rows&R1%5B%5D=4-8&S1%5B%5D=2¬es1=I+will+substitute+cable+rows+every+couple+w eeks+for+the+one-arm+db+rows.&sy1%5B%5D=Monday&E2%5B%5D=Military+Press&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Side+lat.&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Bent-over+lat.&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=BB+curls&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Hammer+curls&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Close-grip+bench&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Skull-crushers&R2%5B%5D=4-8&S2%5B%5D=2&E2%5B%5D=Dips&R2%5B%5D=4-8&S2%5B%5D=2¬es2=I+will+sub.+in+db+presses+for+military+pres ses%2C+and+put+in+1+set+of+tate+presses+every+othe r+week.+Also+i+will+add+in+db+curls+1+set+every+ot her+week.&sy2%5B%5D=Thursday&E3%5B%5D=Squats&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Sldls&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Lunges&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Calf-raises+standing&R3%5B%5D=6-10&S3%5B%5D=4&E3%5B%5D=weighted+crunches&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=side+bends&R3%5B%5D=6-10&S3%5B%5D=2&E3%5B%5D=Knee-ups&R3%5B%5D=6-10&S3%5B%5D=2¬es3=This+day+pretty+much+stays+the+same.+Howeve r+I+do+use+leg+ext.+and+leg+curls+as+warm-ups.+I+also+change+some+of+the+ab+exercises+around +every+so+often.&sy3%5B%5D=Friday&exercount=23)
or
Diesels workout for max growth (http://www.bodybuilding.com/fun/workout2.php?name=Diesel+-+3+days+a+week+for+Max+Growth&description=Modified+5x5+workout...+with+some+HIT+ priciples+incorporated.&type=Split&different=3&goal=Strength&days=3&schedule1=Y&schedule2on=&schedule2off=&person=Damon+Wolf&email=triceratops_9@yahoo.com&E1%5B%5D=Squats&R1%5B%5D=5-6&S1%5B%5D=5&E1%5B%5D=Stiff+Leg+Deadlift&R1%5B%5D=5-6&S1%5B%5D=5&E1%5B%5D=Calf+raises&R1%5B%5D=10&S1%5B%5D=3&E1%5B%5D=Leg+extensions&R1%5B%5D=10&S1%5B%5D=3&sy1%5B%5D=Monday&E2%5B%5D=Dips&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=Bench+or+narrow+bench&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=BB+press&R2%5B%5D=5&S2%5B%5D=5&E2%5B%5D=Skull+crushers&R2%5B%5D=10&S2%5B%5D=3&sy2%5B%5D=Wednesday&E3%5B%5D=Chins&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=BB+Rows&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=DB+rows+to+hip&R3%5B%5D=5&S3%5B%5D=5&E3%5B%5D=Shrugs&R3%5B%5D=5-7&S3%5B%5D=5&sy3%5B%5D=Saturday&exercount=12&s2r=)
But, there is a gym opening down the street, not even two miles. I will probably be able to go here 5 days a week. So, I'm looking at this:
Push me/Pull Me (http://www.bodybuilding.com/fun/workout2.php?name=Push+Me%2FPull+Me&description=Five+day+workout+with+a+super+hard+leg +day%2C+and+the+weekend+to+rest.++However%2C+I+rec ommend+doing+some+sort+of+cardio+activity+on+one+o f+the+weekend+days.++&type=Split&different=3&goal=Strength&days=5&schedule1=Y&schedule2on=&schedule2off=&person=Andrew+Joseph+Wright&email=AJWright33@yahoo.com&E1%5B%5D=Incline+Bench+Press&R1%5B%5D=15-10-8-6-6-4-2&S1%5B%5D=7&E1%5B%5D=Flat+Dumbell+Press&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Incline+Dumbell+Press&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Smith+Machine+Press&R1%5B%5D=10-8-6-4&S1%5B%5D=4&E1%5B%5D=Arnolds&R1%5B%5D=6-8&S1%5B%5D=4&E1%5B%5D=Front%2FLateral+Raises&R1%5B%5D=10&S1%5B%5D=4&E1%5B%5D=SkullCrushers&R1%5B%5D=10&S1%5B%5D=4&E1%5B%5D=Reverse+Grip+Press&R1%5B%5D=10&S1%5B%5D=4&sy1%5B%5D=Monday&sy1%5B%5D=Thursday&E2%5B%5D=T-Bar+Rows&R2%5B%5D=10-10-8-8-6&S2%5B%5D=5&E2%5B%5D=Machine+Pulldown&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Machine+Row&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Shrugs&R2%5B%5D=12-15&S2%5B%5D=4&E2%5B%5D=Barbell+Curls&R2%5B%5D=10-8&S2%5B%5D=4&E2%5B%5D=Dumbell+Curls&R2%5B%5D=10&S2%5B%5D=4&sy2%5B%5D=Tuesday&sy2%5B%5D=Friday&E3%5B%5D=Squats&R3%5B%5D=15-10-8-6-6-4-2&S3%5B%5D=7&E3%5B%5D=Deadlifts&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Press&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Extension&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Leg+Curl&R3%5B%5D=8-10&S3%5B%5D=4&E3%5B%5D=Calves&R3%5B%5D=Max&S3%5B%5D=5&sy3%5B%5D=Wednesday&exercount=20&s2r=)
SO, what do you think of these, for what I'm trying to achieve? If they suck, tell me. If you have other suggestions, I'd be obliged.