My Circuit. - Advice Please

TheLilGuy · December 12, 2009, 1:36am

I’m 14… and here is what i do, 10 months in…advice is welcome as well al critilizing.

Bench:—7x3========165p
Preacher curl:----8x4========15p-25p-30p-(40p 6x)
Incline Press:----10x4=======30p bells.
Shoulderpress:----12x3========50p
Pecdeck:-----8x4========120p
ShoulderShrugg’s:----10x4======115p
LegExtensions:----14x4======100p
Forearm push down:----8x4=======50p
I lay on the bench with my stomach facing it, and grab the 40p bells sitting about where my hips are and pull them up towards my hips 12x,4sets…dont know what its called.
To finish I do 50 pushup’s.
core workout before or after pushups as well.

=this is every second day

TheLilGuy · December 12, 2009, 4:30am

**as Critisizing or w,e

G1579 · December 12, 2009, 4:54am

I was going to start criticizing it, but man, it’s just really, really bad. But hey, you’re 14 and working out, so that’s awesome. Look up some of the programs that have been written on this site, or Starting Strength, or WS4SB, or anything other than what you’re doing.

And also, what’s your diet like? That will make the biggest difference to your progress.

TheLilGuy · December 12, 2009, 6:55pm

For breakfast I have a whey isolate chocolate protein shake, with a peanut butter sandwich.
for lunch I have a protein bar and a chicken blt from timmy’s.
For dinner I usually have steak or lean beef in tacos(all of my dinners have alot of meat in em).
my greens vary but i dont eat much of em

celtics2022 · December 12, 2009, 8:19pm

Do bench and tbar row in a superset for 4 sets. Make these your main lifts. Set goals for what weight you want to achieve in the mid future and far future

Then do your accessory work afterword in supersets of 3 or 4 sets

G1579 · December 13, 2009, 12:01am

[quote]celtics2022 wrote:
Do bench and tbar row in a superset for 4 sets. Make these your main lifts. Set goals for what weight you want to achieve in the mid future and far future

Then do your accessory work afterword in supersets of 3 or 4 sets[/quote]

What? You see a 14 year old with obviously very little knowledge about training (no offense meant OP), and you tell him ‘superset bench and tbar row, and then do other stuff, in supersets.’

OP if I were you I would disregard celtic’s post, read lots about training, nutrition, and do an actual program written by someone else, until you know enough to make your own.

celtics2022 · December 13, 2009, 2:13am

[quote]Gmoore17 wrote:

[quote]celtics2022 wrote:
Do bench and tbar row in a superset for 4 sets. Make these your main lifts. Set goals for what weight you want to achieve in the mid future and far future

Then do your accessory work afterword in supersets of 3 or 4 sets[/quote]

What? You see a 14 year old with obviously very little knowledge about training (no offense meant OP), and you tell him ‘superset bench and tbar row, and then do other stuff, in supersets.’

OP if I were you I would disregard celtic’s post, read lots about training, nutrition, and do an actual program written by someone else, until you know enough to make your own.[/quote]

chest and back is the most common superset there is. Learn to train.

G1579 · December 13, 2009, 6:30am

[quote]celtics2022 wrote:

[quote]Gmoore17 wrote:

[quote]celtics2022 wrote:
Do bench and tbar row in a superset for 4 sets. Make these your main lifts. Set goals for what weight you want to achieve in the mid future and far future

Then do your accessory work afterword in supersets of 3 or 4 sets[/quote]

What? You see a 14 year old with obviously very little knowledge about training (no offense meant OP), and you tell him ‘superset bench and tbar row, and then do other stuff, in supersets.’

OP if I were you I would disregard celtic’s post, read lots about training, nutrition, and do an actual program written by someone else, until you know enough to make your own.[/quote]

chest and back is the most common superset there is. Learn to train.
[/quote]

Are you kidding? I don’t even know whether to argue with you or not because you are so ridiculous.

Who cares if chest and back is the most common superset there is? It’s still just dumb, and borderline irresponsible, to come here and tell a kid new to working out to superset bench and rows and then superset other stuff.

Yes, supersetting bench and rows might be a fine part of some programs. ‘Superset bench and rows and also superset other stuff’ is still about the worst workout plan I’ve ever heard, especially when you’re saying it to someone who doesn’t know what they’re doing.

Learn to not be an idiot.

Chalky09Aus · December 13, 2009, 6:53am

Yeahhhhh gotta say supersets are a long way off the radar at 14…

Do basic shit, dont go crazy on volume and get stronger. Your body will respond.

celtics2022 · December 13, 2009, 7:05am

[quote]Gmoore17 wrote:
Do bench and tbar row in a superset for 4 sets. Make these your main lifts. Set goals for what weight you want to achieve in the mid future and far future

Then do your accessory work afterword in supersets of 3 or 4 sets[/quote]

What? You see a 14 year old with obviously very little knowledge about training (no offense meant OP), and you tell him ‘superset bench and tbar row, and then do other stuff, in supersets.’

OP if I were you I would disregard celtic’s post, read lots about training, nutrition, and do an actual program written by someone else, until you know enough to make your own.[/quote]

chest and back is the most common superset there is. Learn to train.
[/quote]

Are you kidding? I don’t even know whether to argue with you or not because you are so ridiculous.

Who cares if chest and back is the most common superset there is? It’s still just dumb, and borderline irresponsible, to come here and tell a kid new to working out to superset bench and rows and then superset other stuff.

Yes, supersetting bench and rows might be a fine part of some programs. ‘Superset bench and rows and also superset other stuff’ is still about the worst workout plan I’ve ever heard, especially when you’re saying it to someone who doesn’t know what they’re doing.

Learn to not be an idiot.[/quote]

look BRO, i read your training log. You’ve been working out for 5 years and for me in 6 months of hard work natty i am only around 20 lbs less than you on all lifts. Just putting it in perspective for you.

To op:
Bench and row in a superset then once you’ve done that 4 times do other upper body things in supersets such as triceps pushdown and behind the back shrugs

G1579 · December 13, 2009, 2:13pm