Skip down a bit if you wana skip the excuses and bitching. Thanks
First off… let me get out the excuses so I can feel better about myself. I started off training\dieting for the second time about two months ago and after a solid month of the shotgun effect…
I was really down…and getting pissed off…school (11th grade) was coming to an end fast(last day today) I had to work hard to keep grades up and was worrying alot about an independent project I had to do for My military history class(15 page paper)…
So I was started to get very stressed…my parents who are suppose to be intelligent were saying that my diet was costing to much money and kept questioning anything I wanted to buy such as olive oil which my mother insisted was no better than vegetable oil.
I started having alot of trouble keeping it together… started slowly falling apart doing things like staying up till midnight or later then no waking up to eat breakfast…then one day I was at the gym and was doing hack squats…pushing it hard and I got a really bad headache (bad form I think) and snapped…
I totally fell apart and gave up. Started eating shit and playing on my pc all day…all the time thinking atleast once a day that I should change. A month flew by…got sick for a week or so with a bad poison ivy thing… I wrote my whole research paper in one day (yesterday ;p) which turned out to be 11 pages edited from an original 13. I have finished 11th grade.
NOW THAT I GOT ALL THAT BULLSHIT OUT.
Tomorrow is my official first day of summer and Ill be dead before I stop this time. I feel I am in complete control of everything and will schedule out my diet\training program and live around it for the next two months.
I will eventually have to alter it for school but until then my plan will be a diet\training program which Phoenix theory generously put together for me and I neglected for the last few weeks.
none workout days
7am: wake up…shower…dress…walk for one hour. One problem I will have is my neighbor hood is one big circle that is 1.5 miles around…that takes about 20 minutes to walk…so I will have to pass my house 3 times before I eat lol
8am: breakfast: 3 eggs + vegitable… I think I will be settling for broccoli for the majority of my veggie intake
10:30: snack: mix nuts (no peanuts) or 4 oz cheese
1 pm: lunch: 4 oz meat and 1cup+ veggies
2:30 snack: mix nuts
5 pm : dinner: 4 oz meat and 1 cup + veggies
7:30 snack: mix nuts
Bed: Between 9 and 10pm
This is the training program given to me by Pheonix theory… you can critique
what I am goin to ask you to do is is like circuit training but with weights. I must mention though that for every rep of every set you should be trying to be as fast as physically possible while completing a full range of motion. I suggest asa warm up you slowly go through all the movements to learn their execution.
You will go through circuit A with no rest imbetween. Then after circuit A is finished you rest, but you start circuit B before your
breathing returns to normal. Same for circuit C.
Go through it all (A,B and C)
(use Dumbbells for all of circuit A)
Alternate Shoulder press x20 reps
(10 each side)
Alternate Y press (45 degree shoulder press) x20 reps (10 each side)
Alternate T press (90 degree shoulder press) x20 reps (10 each side)
Alternate DB Curlsx20
reps (10 each side)
ALternate DB bent over rows
x20 reps (10 each side)
DB PUshups and the lift 1 db to side (should feel this in the core)
x20 reps (10 each side)
Alternate Front Reaching Lunges x10 reps (5 each side)
Alternate SIde Reaching Lunges x10 reps (5 each side)
Alternate Posterior Reaching Lunges x10 reps (5 each side)
Alternate Front Reaching Lunges with standing Bench Press or Miitary
Press x10 reps (5 each side)
Alternate Lateral Reaching Lunges with either press x10 reps
(5 each side)
Alternate Posterior Reaching Lunges with either press x10 reps (5
REST start circuit B before breath return
Circuit B (bodyweight unless stated)
Speed Squats x25
Chair Dips 24 reps
walking pushups for speed x24 reps 912 each leg)
squat jumps 12
DB leg overs max
alternating lunge jumps 14 reps (7 each leg)
Alternating Bent Over rows 20 (10 each arm)
Alternating Y shoulder press 20 (10 each arm)
Circuit C (no weight)
Burpess with Jump x20
DB swings with DB x20
explosive pushups max
bicycle abs x60
Alternating lunge jumps while hold 1 db out straight and rotation it
to eachside with each rep x20
Upper body running with DB x45
alternating bent over rows with DB x20 (10 each side
Alternating DB Upright Rows x20 (10 each side)
I want you to set the stop watch up for this! you will complete as many goes through all the circuits as possible, but you must go over
30 minutes. Then next time you will go through the WHOLE circuit as many times as you did the first session but you MUST beat the time
You can switch the circuits around to provide variety if you want but you still must beat the time!
This will be done 3 times a week to start with, but after a couple weeks we will up it 4.
I suggest you use quite a light dumbell (5-7.5 kg) for your first if you want but I’m going to try it for a while.
15-30 minutes before the workout - 1 banana and 30g Protein Shack
After workout - 1/2 cup raisins + 30g