Killian's Journal
 

Jounal Started at last!

This will just be a brief introduction to me so far.

Here are some pictures, taken 16.5.05

Normal Stance

Front 1

Front 2

Back 1

Back 2


-----Profile-----


Name: Killian Bartlett

Age: 16

D.O.B: 03.11.88


Weight - 57kg, 125 Pounds


Height - 180 cm, 5 ft 11 inches


WARM UP

Run On Spot 5 Mins



STRETCHING [Held for 12 seconds]

Hamstring Stretch

Thigh Stretch

Side Bend

Shoulder Stretch

Arm And Shoulder Stretch

Lower Back Extension

Calf Stretch

Chest Stretch



EXERSISE---------------REPS

UPPER BODY

Push Ups 10

Stomach Crunches 20

BarBell Front Raise 15

Alternate Arm Raise 15

Alternate Arm Curls 20

Side Raise 15

Run On Spot 5 mins

Push Ups 10

Stomach Crunches 20

BarBell Front Raise 15

Alternate Arm Raise 15

Alternate Arm Curls 20

Side Raise 15

Run On Spot 5 mins

Warm Down.


LOWER BODY

Lunges 15

Side Waist Bends 15

Bar Bell Squats 15

Hamstring Stretch 15

Run On Spot 5 mins

Lunges 15

Side Waist Bends 15

Bar Bell Squats 15

Hamstring Stretch 15

Run On Spot 5 mins

Warm Down

+Rest day is Tuesday

_____________________________

The above is a basic workout system that fits in with my regular routine including school, revision etc. It takes one hour. When i leave school (12th May) i hope to do alot more running as i enjoy it. I am working on a diet plan at the moment as you may have read in the other threads.

I will start posting progress tomorrow.

thanks Killian

with this routine do you think i should do 1 day on 1 day off approach? or is it ok as it is? i get 9 hours of sleep a night roughly.

killian

all in KG. I have gauged them but the fact they start pulling at about 5 or 7 reps.

Barbell Front Raise 10

Alternate Front Arm Raise 2

Alternate Arm Curls 5

Side Raise 2

Lunges 10

Side Waist Bends 5

Bar Bell Squats 10

Hamstring Stretch 5

Killian

do you mean like consentrating on specific areas? like shoulders one day, biceps next etc ?

Killian

what abou

Workout following advise above.



EXERSISE---------------REPS

UPPER BODY


Push Ups 10

Stomach Crunches 20

BarBell Front Raise 15

Alternate Arm Curls 20

Alternate Arm Raise 15

Alternate Arm Curls 20

Run On Spot 5 mins

Push Ups 10

Stomach Crunches 20

BarBell Front Raise 15

Alternate Arm Curls 20

Alternate Arm Raise 15

Alternate Arm Curls 20

Run On Spot 5 mins

Warm Down.


LOWER BODY


Bar Bell Squats 15

Hamstring Stretch 15

Bar Bell Squats 15

Bar Bell Squats 15

Hamstring Stretch 15

Bar Bell Squats 15

Run On Spot 5 mins

Bar Bell Squats 15

Hamstring Stretch 15

Bar Bell Squats 15

Bar Bell Squats 15

Hamstring Stretch 15

Bar Bell Squats 15

Run On Spot 5 mins

Warm Down

does this look any better?

Thanks Killian

Also i was thinking about cardio, i was thinking of doing 5 mins skipping then streching, then 5 mins running on spot. Also on weekends getting up earlier to go for a cycle in the monring.

Killian

what about -

Arm curls dbell

Shoulder press bbell

Tricep Extension bbell

so i am going for ...

Arm curls, Shoulder press and bent arm rows.

Any suggestions for lower body?

Thanks for the advice,

Killian

Killian, what is your overall goal? If it's to pack on more muscle mass you are going to have to start doing some big lifts! What I mean by this is (like Taurus mentioned) Squats, Bench, and Deadlifts. Don't worry so much about isolation movements right now, as you need to incorporate compound movements into your regiment.

Taurus has the right idea, I just think you need to work on the big three movements first, before working on the foo-foo excercises.

Ok, sorry i have not posted, had aot of things all piled into a few days for some reason lol, still never mind i still found time to workout just not post.

Yesterday i did

UPPER BODY


Jog 2 mins

Push Ups 10

Stomach Crunches 40

BarBell Front Raise 20

Alternate Arm Curls 30

Alternate Arm Raise 20

Alternate Arm Curls 30

Push Ups 10

Stomach Crunches 40

BarBell Front Raise 20

Alternate Arm Curls 30

Alternate Arm Raise 20

Alternate Arm Curls 30

Run On Spot 2 mins

Warm Down.

Well as you can see frm my previous posts i have upped the reps, i would prefer to do more reps than add more weight as i can feel the muscle working more (i have experiemented). I have cut down on the cardio to 2 mins, this is just to get the blood pumping abit and increase heart rate.

Killian

re:
 

Well it's good to see you're still with it. I really would recommend that you up the weight and lower the reps though. I haven't found anything anywhere that says to do high reps to build mass at all. How's the dieting going? other than that, keep it up killian, youll get there

Taurus has it laid out for you, quite nicely I might add! The guidelines Taurus recommended above will work perfectly to pack on some mass for you Killian! Like it's been said forget about the isolation movements go for the big compound movements.

When you start getting ready to do squats have someone check your form to make sure you are doing it right! Once you can get it right start moving away from the leg press machine and start adding more weight to them. Squats are king for lower body mass!

Hey,
Thanks Taurus looks like a god plan, i shall put it into operation over the next week! one thing i do not have a bench... Can i do shoulder presses? And also shall i do that workout one day rest next day, etc etc? i will put the weights up a little, just been putting them up every 2 -3 weeks just to ween myself in a little.

As for a diet is i have basicly been eating alot, but not junk food, been eating alot of fish including tuna.

Killian

Hey guys,
sorry i havent posted recently been very busy with 2 hours studying, 1 hour workout, having dinner etc by time i get on here im tired lol. i have been reading the posts still though.

I have been doing regular workouts sticking to upper body ad lower body (ill post up program later) and eating more (also to be posted)

sorry for short post just wanted to let you know i was still around :)

K