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i just turned 16 i am 5'11 and wieght 157 pounds
(1 rep) bench max: 260
parallel squat: 285
power clean no jerk: 190
clean jerk: 165
pullups: 25

i work out every day. day 1, all upper body pushing muscles. Day 2, all uper body pulling muscles and abs. day 3 legs and lower back. and all over again.
day 1
Bench: 3 sets of 12 reps 175-195

lateral raises both hands at the same time: 3 sets 12 reps (35 lb dumbbells)

lateral raises hands in front one hand at a time: 3 sets 12 reps (30 lb dumbbells)

db soulder press: 3 sets 8 reps (50 lb dumbbells)

Cable Flyes on the Flat Bench. 3 sets 8 reps (its a machine)

tricep pulldowns: 3 sets of 10 ( machine)

bent over tricep extentions: 3 sets 15 ( 25 lb dumbells)

standing skull crushers one handed with dumbel: (25 lb dumbells)

day 2

wide grip pullups: 3 sets of 12-15

reverse grip pullups close grip: 3 sets of 12-15

lat pull down: 3 sets of 12 (160 lb)

seated rows: 3 sets of 10 ( machine)

Backwards flyes: 3 sets of 15 (machine)

bent over (2 handed ) rows: 3 sets of 15 ( 45 lb dumbells)

bent over ( one handed) rows: 3 sets of 8 ( 65 lb dumbell)

one handed hammer curls: 3 sets of 8 ( 45 lbs)

preacher curls: 3 sets of 8 (machine)

reverse curls: 3 sets of 8-12 (95 lbs)

abs: 3 sets of laying down leg lifts with turns, 3 sets of knee lifts on dip machine, 3 sets of ab machine.

day 3

wide stance squats: 3 sets of 10 (225 lbs)

power clean no jerk: 3 sets of 8 ( 155 lbs)

leg extensions, leg curls, squeeze legs together and opposite, but all on machine.

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every day at night i work out my forearms using a pbc pipe a string and weight and rolling it one way and the next day the other way(dont know what thats called), when i do the bottom part of my forearm i also grab my curl bar and do wrist curls. i alternate between the top side of my forearm and the bottom side of my forearm every day. to end things off i squeeze my grips 3 sets of 40.

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i have wrestling mondays wendsdays and fridays and judo on fridays after wrestling. i dont take any supplements besides protien shakes and multyvitamins (only when i feel tired). i eat a slightly above average amount of chicken, bread, beef, potatoes, milk, vegtables, every day. i eat no fruits or candy. i have about 2-3 junk food meals a week such as halepeno popers or pizza. i run 4 times a week: 3 times at wrestling practice and one time on sunday which is the only day that i dont work out.


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i want to get bigger and stronger without taking any anabolic supplements. how sould i change my lifting eating and life style.

oh yea,
i have been working out for 2.5 years but i have only been using this work out schedual since february 2006. and i have almost no body fat

Growth happens OUTSIDE the gym. You'd be better served working out 3-4 days a week TOPS. Lets start there.

Read the "why aren't you growing sticky" although you may be growing, it has a lot of info that could help you. Almost everything you need to know is in there.

any one else?

You would do well listening to this guy.

Don't fall into the more is better mentality.

Just an example I was doing a 5day a week split aprx 5-6hours
I changed routines to a 3 day week about 3hours and have gained size and more strengh then I have in the prior 6 months before starting this new program. You have to give your body a chance to repair and grow

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Not Based on D.C.

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thats wierd. i am not even tired from working out so much. how do i know whats the most i can work to get the most gains

completely agree..you need rest in order to grow

In order to grow in size like you want the actual workout is only one part of the equation with nutrition and rest being other factors. Remember it is the rest and proper nutrition that will make you grow. The workout is the stimulus to get the process started.

__________________
Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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I couldnt agree more. Proten is a big factor in that equation.