I work out only now.. i used to train and work out..
Last year i was doing:
Martial Arts (twice a week) 1 hour each
Boxing (twice a week) 1 hour each
Running (short run = 1km, long about 10-12km)
Skipping (varys from 200-500 every night or 2)
Situps (started at 3 reps of 25, got up to 150 at 3 reps non stop)
Push ups (started at i think 2 pushups and gave up, got up to 40 per 3 reps)
That was all spaced out perfectly so my body could heal for weights..
Weights:
Benchpress:
High Reps/Low mass (30 per 3 reps/10kg)
Low reps/high mass (15 per 5reps/50kg)
Highest ever managed (80kg lifted 11 times)
Legpress:
High reps/low mass (20 per 3reps/20kg)
Low reps/high mass (10 per 3reps/60kg)
Highest ever managed (only the whole machine which was 110kg 3 times)
Arms:
High reps/low mass (24 per 4reps/7.5kg)
Low reps/high mass (8 per 3reps/15kg)
Highest ever managed (22.5kg.. didnt manage to do it propper but got it up and down afew times)
Cant be bothered typing no more.. had sholderpress, quads, under the calfs and back.
Btw, 16 years old, 75kg, 190cm tall =). Diet was perfect too.. went no further then protien shakes.. no roids.. Now i do half of that, too lazy.. met a guy named beer and some other stuff
Last year i was doing:
Martial Arts (twice a week) 1 hour each
Boxing (twice a week) 1 hour each
Running (short run = 1km, long about 10-12km)
Skipping (varys from 200-500 every night or 2)
Situps (started at 3 reps of 25, got up to 150 at 3 reps non stop)
Push ups (started at i think 2 pushups and gave up, got up to 40 per 3 reps)
That was all spaced out perfectly so my body could heal for weights..
Weights:
Benchpress:
High Reps/Low mass (30 per 3 reps/10kg)
Low reps/high mass (15 per 5reps/50kg)
Highest ever managed (80kg lifted 11 times)
Legpress:
High reps/low mass (20 per 3reps/20kg)
Low reps/high mass (10 per 3reps/60kg)
Highest ever managed (only the whole machine which was 110kg 3 times)
Arms:
High reps/low mass (24 per 4reps/7.5kg)
Low reps/high mass (8 per 3reps/15kg)
Highest ever managed (22.5kg.. didnt manage to do it propper but got it up and down afew times)
Cant be bothered typing no more.. had sholderpress, quads, under the calfs and back.
Btw, 16 years old, 75kg, 190cm tall =). Diet was perfect too.. went no further then protien shakes.. no roids.. Now i do half of that, too lazy.. met a guy named beer and some other stuff