That seems like quite a bit of cardio. I can understand wanting to be at the gym all day every day, i was the same at your age. Just understand that you can burn yourself out quickly doing that.

I would suggest keeping your cardio at a very low intensity, because you dont want to over stimulate your CNS on your off lifting days. Pushing heavey wieghts with compound movements will punish your body enough without prolonged cardio. Pushing yourself like this will ultimately hinder your strength gains, so walk, dont run, if you must.

Day 2
 

Day 2

thanks for all the advice guys...

this is what i did today:

Chad Waterbury's GPP ASAP
i did like 50 push-ups and 50 chin-ups GPP ASAP fashion...

Cardio
15 minutes of Treadmill @ variable speeds & inclinations = 200 kcals

Full Body Stretching
i think the title explains it all...

thats it...

that seems alot better for what your goals are.

thanks....

my calves were killing me so i cudn't do much cardio....

plus: when i read up on GPP ASAP i realized i didn't have to coz that workout nearly killed me man... i mean i've gone up in the past to doing 250 free hand push-ups, 150 chin-ups and 400 free hand squats: but after doing just 50 of those hibrid chin-ups+squats+push-ups, i was BEAT...!!! perhaps the fact that AC had conked off added to the fatigue... :(

but i HAVE to say: it was a lot more pleasant than boring cardio though :)

the main thing you want to do is listen to your body. If it says no to cardio, especially if your trying to gain strength, then it's no cardio for you.

ya dave... ur right... i did listen to my body...

after a while it was screamining: "NO MORE CARDIO PLEASE!!!!!!!!!!!!!!!!"

glad i listened to it...

thanks for the input tho dave... :)

this is what my workout for today is supposed to be:

Day 3

1.) Flat / Incline / Decline Barbell / Dumbbell Bench Press 5x5 (same weight)
2.) Barbell Deadlift 5x5 (work your way up or keep the weight constant)
3.) Barbell Rows 5x5 (work your way up)
4.) Chin-Ups or Pull-Ups 10x3-5 or 5x5
5.) Accessory: Low Volume Biceps, Traps and Abdominals

i want to do incline bench press @40kgs,
deadlift @ 100kgs (working way up)
rows (67 kgs)
Pull-ups 5x5
and some biceps...

lets see waht happens..

weill check in later.. (post workout)

Day 3
 

today was AMAZING...!

this is what went down:

Day 3

Barbell Incline Bench Press @ 30* 5x5 (weight constant)
1.) 40x5
2.) 40x5
3.) 40x5
4.) 40x5
5.) 40x5

Barbell Deadlifts 5x5 (working up)
warm-up = 40x5
1.) 50x5
2.) 60x5
3.) 70x5
4.) 80x5
5.) 90x3 (i could have done 5, but that would have been to-failure, so i didn't)

Barbell Rows 5x5 (work-up)
1.) 50x5
2.) 55x5
3.) 60x5
4.) 65x5
5.) 70x3

Leg Curls 5x5 (working up)
i was supposed to do pull-ups, but i was unable to do that, so i ded leg curls instead
1.) 40x5
2.) 50x5
3.) 55x5
4.) 60x5
5.) 65x5

Alternate Hand Standing Dumbbell Curls
the weights listed below are the weights i held in each hand...
1.) 14x8
2.) 14x8
3.) 14x8

Seated Dumbbell Concentration Curls
1.) 8x15
2.) 8x15
3.) 8x15

Well, thats what "went down" today...

i think it was great, next week, i'm gonna bump the weight on the incline press and the deadlift.. :)

u know whats amazing: i hardly ever do deadlifts (btw, i'm gonna have to change my sig now: 90kg plates + 11 kg barbell = total of 101 kgs :D) coz i thought they're like 2 dangerous, but i think they are definitely one the best exercises ever... all programs should have them as one of the core lifts....

New Plan
 

i have realized that it is impossible for me to do 1 day on, 1 day off kinda stuff..

but i love the 5x5 plan...

so i have made it into a 2 day split which i will keep on repeating..

here it goes:

Day 1

1.) Flat Barbell Bench Press 5x5 (weight constant)
2.) Military Press 5x5 (keep increasing the weight and do a single or a triple on the last set)
3.) Incline / Decline Barbell Bench Press 5x5 (weight constant)
4.) Barbell Clean and Press 5x5 (weight constant)
5.) Accessory: Triceps and Traps

Day 2

1.) Barbell Squats 5x5 (weight constant)
2.) Barbell Deadlifts 5x5 (keep increasing the weight and do a single or a triple on the last set)
3.) Pull-Ups 5x5 (weight constant)
4.) Barbell Rows 5x5 (weight constant)
5.) Accessory: Biceps and Abdominals

Day 3

1.) Cardio
2.) GPP
3.) Full Body Stretching
4.) Rest

Day 4

1.) Flat Barbell Bench Press 5x5 (keep increasing the weight and do a single or a triple on the last set)
2.) Military Press 5x5 (weight constant)
3.) Incline / Decline Barbell Bench Press 5x5 (keep increasing the weight and do a single or a triple on the last set)
4.) Barbell Clean and Press 5x5 (weight constant)
5.) Accessory: Triceps and Traps

Day 5

1.) Barbell Squats 5x5 (keep increasing the weight and do a single or a triple on the last set)
2.) Barbell Deadlifts 5x5 (weight constant)
3.) Lat Pull Down 5x5 (keep increasing the weight and do a single or a triple on the last set)
4.) Barbell Rows 5x5 (keep increasing the weight and do a single or a triple on the last set)
5.) Accessory: Biceps and Abdominals

Day 6

1.) Cardio
2.) GPP
3.) Full Body Stretching
4.) Rest

Day 7

1.) Repeat
2.) Rest
3.) GPP
4.) Cardio
5.) Full Body Stretching


well, thats it... :D

Day 1
 

ok.

yesterday was Day 1

i went out partying so i did not get time to post my results here yesterday. but i am going to do so today.

this is what i was supposed to do

1.) Flat Barbell Bench Press 5x5 (weight constant)
2.) Military Press 5x5 (keep increasing the weight and do a single or a triple on the last set)
3.) Incline / Decline Barbell Bench Press 5x5 (weight constant)
4.) Barbell Clean and Press 5x5 (weight constant)
5.) Accessory: Triceps and Traps

ok, here is what happened:

Flat Barbell Bench Press 5x5 (weight constant)
1.) 50x5
2.) 50x5
3.) 50x5
4.) 50x5
5.) 50x5

Standing Barbell Military Press 5x5 (weight increase)
1.) 25x5
2.) 30x5
3.) 35x5
4.) 40x5
5.) 45x3 (horrible horrible form :eek: )

Incline @ 30* Barbell Bench Press 5x5 (weight constant)
1.) 45x5
2.) 45x5
3.) 45x5
4.) 45x5
5.) 45x5
This was amazing. Perfect Form...!!!

Barbell Clean and Press 5x5 (weight constant)
1.) 30x5
2.) 30x5
3.) 30x5
4.) 30x5
5.) 30x5
Beautiful Form..! :cool:

no triceps work or trap work. i had to go out :p . plus, i had been there for like 50 minutes.:rolleyes: