Supremo
Senior Don Juan
I know this has been brought up before, and I know this could be in the health and fitness section, but this is directed SPECIFICALLY towards high school.
Starting off with a quote:
I've been an athlete all my life, never really hit the gym seriously before but have had a pretty toned body because of all the sports.
Almost 2 weeks ago my friend and I decided to hit the gym after tennis to get in shape for lacrosse in the Spring. What a difference already.
Coming into my 2nd week of working out, my bench has gone up 15 pounds already (can bench my weight as my 3-rep max), and can squat 1.75x my weight for my 10 rep (a little scared to do too much for squats, just because I don't wanna kill myself).
After squatting today, I went out and ran a mile around the track. It was a little cold but I had a muscle shirt on and the cheerleaders were practicing on the actual football field. I'm pretty good friends with all of them but a few yelled out that I was looking a lot stronger, hotter, etc. I just brushed it off as flirting and whatever.
But when I went home and took a shower, I looked in the mirror and really, my WHOLE BODY is so much more toned than before. My muscles are bigger and because I've been doing endurance training too, they're all chiseled out. Not Bodybuilder status mind you, I weigh 145, but yeah.
This is NOT me bragging about myself. Well, maybe a little, but only cause I'm so happy with the results of less than 2 weeks.
Results wont always happen as fast for everyone as they did me... we've gone in the school gym every day after school, so thats 9 actual days of lifting and 2 days of running (just started my cardio).
Anyone interested, here's what I do. It's NOT perfect, and everyone has their own routine. But here ya go:
Monday, Wednesday, Friday - Upper body
Tuesday, Thursday - Lower body
Monday, Friday-
1. Pyramid bench (start low weights, work your way up to 1 rep max, go back down).
2. Triceps bench (lay on your back with a small bar and weights above your head as if bench pressing, bend lower arms back towards your head while keeping your upper arms straight).
3. Single arm curl (single dumbell in each hand, alternate)
4. Pyramid bench again, this time lower weights. End at 80% max before going down.
5. Fly's (lay on bench with single dumbell in each hand, extend arms out like a cross then bring them up and touch above your head).
6. Repeat 2-5.
Wednesday-
1. Endurance bench (what we do is 10 reps of 60% max, and do as many sets as you can until you can't even lift it once more)
Note: Both Wednesday's I've done this, my arms have been too sore to even take off my shirt. If your arms aren't burning, do more endurance benches.
Tuesday, Thursday-
1. Dead lift (with diamond bar if you can)
2. Power cleans
3. Squat
4. Weighted calf raises (after squating, get under the bar as if doing another set, but do calf raises instead).
5. Weighted lunges (same as above. Use LOW weights because if its too much you can really **** yourself up).
Cardio-
I don't get fancy... usually I run a mile and then do as many 60 yard dashes (then 40 yard jogs, a whole football field) until I can't run anymore.
I never use machines really... freeweights work on your core and stabilizer muscles so I tend to use them as much as I can. But know that you can hurt yourself A LOT easier with free weights, so BE CAREFUL.
Let me know if anyone tries this out.
*Edit- No, I don't use any supplements like creatine or even protein shakes. I've just been eating a lot of carbs and staying away from junky foods. This weekend I'm getting whey protein powder to mix in with water or whatever and hopefully that'll help out a lot more.
Good luck guys.
Starting off with a quote:
Guys are always asking "how can I get more confidence" or "how can i get her to notice me". Well one way is to work out.smooth guy said:
I've been an athlete all my life, never really hit the gym seriously before but have had a pretty toned body because of all the sports.
Almost 2 weeks ago my friend and I decided to hit the gym after tennis to get in shape for lacrosse in the Spring. What a difference already.
Coming into my 2nd week of working out, my bench has gone up 15 pounds already (can bench my weight as my 3-rep max), and can squat 1.75x my weight for my 10 rep (a little scared to do too much for squats, just because I don't wanna kill myself).
After squatting today, I went out and ran a mile around the track. It was a little cold but I had a muscle shirt on and the cheerleaders were practicing on the actual football field. I'm pretty good friends with all of them but a few yelled out that I was looking a lot stronger, hotter, etc. I just brushed it off as flirting and whatever.
But when I went home and took a shower, I looked in the mirror and really, my WHOLE BODY is so much more toned than before. My muscles are bigger and because I've been doing endurance training too, they're all chiseled out. Not Bodybuilder status mind you, I weigh 145, but yeah.
This is NOT me bragging about myself. Well, maybe a little, but only cause I'm so happy with the results of less than 2 weeks.
Results wont always happen as fast for everyone as they did me... we've gone in the school gym every day after school, so thats 9 actual days of lifting and 2 days of running (just started my cardio).
Anyone interested, here's what I do. It's NOT perfect, and everyone has their own routine. But here ya go:
Monday, Wednesday, Friday - Upper body
Tuesday, Thursday - Lower body
Monday, Friday-
1. Pyramid bench (start low weights, work your way up to 1 rep max, go back down).
2. Triceps bench (lay on your back with a small bar and weights above your head as if bench pressing, bend lower arms back towards your head while keeping your upper arms straight).
3. Single arm curl (single dumbell in each hand, alternate)
4. Pyramid bench again, this time lower weights. End at 80% max before going down.
5. Fly's (lay on bench with single dumbell in each hand, extend arms out like a cross then bring them up and touch above your head).
6. Repeat 2-5.
Wednesday-
1. Endurance bench (what we do is 10 reps of 60% max, and do as many sets as you can until you can't even lift it once more)
Note: Both Wednesday's I've done this, my arms have been too sore to even take off my shirt. If your arms aren't burning, do more endurance benches.
Tuesday, Thursday-
1. Dead lift (with diamond bar if you can)
2. Power cleans
3. Squat
4. Weighted calf raises (after squating, get under the bar as if doing another set, but do calf raises instead).
5. Weighted lunges (same as above. Use LOW weights because if its too much you can really **** yourself up).
Cardio-
I don't get fancy... usually I run a mile and then do as many 60 yard dashes (then 40 yard jogs, a whole football field) until I can't run anymore.
I never use machines really... freeweights work on your core and stabilizer muscles so I tend to use them as much as I can. But know that you can hurt yourself A LOT easier with free weights, so BE CAREFUL.
Let me know if anyone tries this out.
*Edit- No, I don't use any supplements like creatine or even protein shakes. I've just been eating a lot of carbs and staying away from junky foods. This weekend I'm getting whey protein powder to mix in with water or whatever and hopefully that'll help out a lot more.
Good luck guys.
