[HOMEtrained23]

It's simple. My goals are strength and mass. I am around 5'8" and I weigh 130lbs. Yea, skinny. I'm not only training for boxing, but for football. The rough sketch of my routine is:

DAY A
Front Squats
Overhead Presses
Bent Over Rows
Close Grip Bench Presses
ab work

DAY B
Zercher Squats
Incline Bench Presses
Chins
Hise Shrugs
ab work

I will also be keeping a log for my diet which I am going to include in this log. So here it goes:

I went to sleep last night at 10:30pm and woke up this morning at 6:00am for school. I ate a sausage, egg, and cheese griddle (not fast food) with 550g calories, 48g carbs, and 16g protein with a glass of milk with 150g calories, 12g carbs, and 8g protein.

When I got to school, around 9:15am I ate 2 PB and J sandwichs all together for 620g calories, 86g carbs, and 28g protein. And a coke. Throughout the day I drank a BUTT load of water.

At lunch, I ate a lil bit of green beans, a roll, and some beef-a-roni. If you tasted it, you'd understand.

I got home and ate some french bread pizza for 380g calories, 42g carbs, and 17g protein and a glass of milk for 150g calories, 12g carbs, and 8g protein. (After Workout) I am just about to eat a can of beef stew for 360g calories, 34g carbs, and 20g protein. Later, I will prolly snack on something. Protein shake or so.


My workout:
Zercher Deads-105lbs. 3 sets shootin for 8 reps
1x8
1x8
1x8

I loved these and I think I should add a lil more weight. Last 2 sets had me grunting, loudly.

Incline benches- 95lbs. same rep scheme as above
1x5
took some off (no spotter)
1x7 90lbs
1x5 90lbs.

Not as much numbers as yall put up huh. That just motivates me more.

Chins - bw on the door
1x8 (could've done more)
1x8
1x6

Hise shrugs-85lbs. 3 sets for 10
1x10
1x10
1x10

I like these. They burn in a good way.

Then I did some ab work. How does it look? Btw, Dinty Moore's Beef Stew is GREAT!! Time for some rest.

[Ted-P]

Glad you were not overdoing it with the protein and having plenty carbs in you.

Athletes need the carb.

[Duncon76]

I Like Hise Shrugs too.

[Hudsn]

Originally Posted by HOMEtrained23

It's simple. My goals are strength and mass. I am around 5'8" and I weigh 130lbs. Yea, skinny. I'm not only training for boxing, but for football. The rough sketch of my routine is:

DAY A
Front Squats
Overhead Presses
Bent Over Rows
Close Grip Bench Presses
ab work

DAY B
Zercher Squats
Incline Bench Presses
Chins
Hise Shrugs
ab work

I will also be keeping a log for my diet which I am going to include in this log. So here it goes:

I went to sleep last night at 10:30pm and woke up this morning at 6:00am for school. I ate a sausage, egg, and cheese griddle (not fast food) with 550g calories, 48g carbs, and 16g protein with a glass of milk with 150g calories, 12g carbs, and 8g protein.

When I got to school, around 9:15am I ate 2 PB and J sandwichs all together for 620g calories, 86g carbs, and 28g protein. And a coke. Throughout the day I drank a BUTT load of water.

At lunch, I ate a lil bit of green beans, a roll, and some beef-a-roni. If you tasted it, you'd understand.

I got home and ate some french bread pizza for 380g calories, 42g carbs, and 17g protein and a glass of milk for 150g calories, 12g carbs, and 8g protein. (After Workout) I am just about to eat a can of beef stew for 360g calories, 34g carbs, and 20g protein. Later, I will prolly snack on something. Protein shake or so.


My workout:
Zercher Deads-105lbs. 3 sets shootin for 8 reps
1x8
1x8
1x8

I loved these and I think I should add a lil more weight. Last 2 sets had me grunting, loudly.

Incline benches- 95lbs. same rep scheme as above
1x5
took some off (no spotter)
1x7 90lbs
1x5 90lbs.

Not as much numbers as yall put up huh. That just motivates me more.

Chins - bw on the door
1x8 (could've done more)
1x8
1x6

Hise shrugs-85lbs. 3 sets for 10
1x10
1x10
1x10

I like these. They burn in a good way.

Then I did some ab work. How does it look? Btw, Dinty Moore's Beef Stew is GREAT!! Time for some rest.

age? hs? jr high?

[HOMEtrained23]

Oh my bad. I'll be 16 in July, and I am a sophomore. Hise shrugs are awesom. and man I wasn't watchin caarbs or anything, I was just eating everything I could hold! Lol

[Mr. Sinister]

It's simple. My goals are strength and mass. I am around 5'8" and I weigh 130lbs. Yea, skinny. I'm not only training for boxing, but for football.

You should pick one of the two. Strength and Mass are not going to do you any good in Boxing being only 5'8". You move up too much in weight and you'll be fighting guys much taller than you, much naturally stronger than you, and will stand very little chance of having a good record if you intent to go Pro.

Football is different because even at 5'8" you have to have mass.

[Waxwingslain]

16 - that's cool, a couple of years lifting right and you'll be a monster!

I don't quite get your reps scheme though - seems like you don't need the "1"

For example, you could just say Chins BW x 8, 8, 6.

[HOMEtrained23]

Well King, I am specifically training for football, but I will be working on my boxing skills or something. I ain't gonna go pro or even amatuer, I just like to box! Today was an off day. I haven't drank a lot of water, but I have been chuggin' some milk. Last night, I ate some blueberry yougart for 220g calories, 40g carbs, and 9g protein and a glass of milk for 150g calories, 12g carbs, and 8g protein.

For breakfast, I had oatmeal (honey and brown sugar) for 160g calories, 33g carbs, and 4g protein mixed with 2/3 cup of milk. Also 2 pieces of toast and jelly for 240g calories, 50g carbs, and 4g protein.

At school, I had the same as yesterday: 2 PB and J sandwichs all together for 620g calories, 86g carbs, and 28g protein. But like I said, not a lot of water. I just ate some Honey Bunches of Oats cereal and milk. All day I have been filling full and content. Do I keep eating when I feel like this? I plan on eating 1 more big meal tonight..

That's a good idea about the reps Waxwingslain. Thanks. So how's it coming?

Eating some spaghetti and meatballs now for 560g calories, 68g carbs, and 22g protein with milk. I love milk. I plan on munching a lil later.

[Lusst]

A little tip on the eating: What I do is on Sunday, I grill or broil chicken breast to eat during the week. You can put whatever you like on em; I am on a Stubb's Chicken Marinade binge atm though. When they are done cooking, throw em in individual ziploc bags, throw them in the freezer, and viola! You now have a simple, healthy lunch that is chalked full of protein.

[Robert D]

Originally Posted by Lusst

A little tip on the eating: What I do is on Sunday, I grill or broil chicken breast to eat during the week. You can put whatever you like on em; I am on a Stubb's Chicken Marinade binge atm though. When they are done cooking, throw em in individual ziploc bags, throw them in the freezer, and viola! You now have a simple, healthy lunch that is chalked full of protein.

What do you do when you take them out??
Let them defrost naturally or microwave?

It's a good idea, i will Have to do that.
I always have trouble getting 120+gramms of potein a day, this should help.


KEEP UP THE GOOD WORK HOMETRAINED.