So I’m a 13 year-old, turning 14 this year. I’m a multi-sport athlete, mostly focusing in basketball. However, I play Soccer, Basketball, Volleyball and most recently, Track. I participated in the 800m events this year for my off-season, and I basically fell in love with it. I made it in the City Championships, but had a very dissapointing finish. I’m focusing my efforts into the shorter distance events, which I feel I have a great chance in winning the events. Right now I’m going on a large calorie intake to gain weight, because being almost 5"8 and 117 lbs is not a fun thing.
Goals: Gain 20lbs by September
Increase most lifts by 10lbs by September
Touch rim by September (3 inches off right now)
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Stats Measured May 25th
Age: 13 (Turning 14 September)
Height: 5’8.0” (1.70 m) Waist: 27.5” (69.85 cm)
Weight: 116.5 lb (53.0 kg) Thighs: 18.25” (46.36 cm)
Body fat: 9.0 % Calves: 13” (33.02 cm)
Chest: 29.5” (74.93 cm) Forearms: 8.5” (21.59 cm)
Arms: 9” (22.86 cm) Shoulders: 38” (96.52 cm)
Hips: 29” (73.66 cm) Neck: 15” (38.10 cm)
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Weightlifting Routine
3x a week Weightlifting
Day 1: Legs & Shoulders
Legs:
Barbell Squat 3x6
Lunges 3x6
Seated Calf Raises 3x6
Abdominals:
3x10 Leg Raises
3x10 Crunches
(Superset of 3)
Shoulders:
Seated Shoulder Press 3x6
Front Dumbbell Raises 3x6
Repeat Abdominal Superset.
Day 2: Back & Biceps
Back:
Bent-over Dumbbell Rows 3x6
Shrugs 3x6
Hyperextensions 3x6
Lat Pulldown 3x6
Biceps:
Standing Bicep Curls 3x6
Concentration Curls 3x6
Day 3: Chest & Triceps
Chest:
Barbell Bench Press 3x6
Incline Barbell Bench Press 3x6
Decline Dumbbell Bench Press 3x6
Abdominals:
3x10 Leg Raises
3x10 Crunches
(Superset of 3)
Triceps:
Overhead Dumbbell Tricep Extension 3x6
Tricep Pushdown 3x6
Repeat Abdominal Superset.
The 3x6 set/rep ratio is because of the fact that I’m aiming for a combination of both strength and size.
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Diet:
Breakfast: 250ml of milk, 1 whole egg, Cup of yoghurt.
Lunch: Varies. Usually some type of noodle/rice with meats.
Pre-workout: (2 tbsp)Peanut butter with 2 slices of Wonderbread. 250ml of milk. Add 1 fruit serving.
Workout: Water
Post-workout: Cup of yoghurt, 1 whole egg and Cheesestring.
Dinner: Rice, Meat + Veggies.
Another Meal: (2 tbsp) Peanut butter with 2 slices of Wonderbread.
Last Meal: 1 Fruit serving before bed.
Total Calorie Intake=2500+ Calories
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How is this routine? I will be adding 1 day of cardio (around 30 minutes of running) and 1 day of speedwork once summer starts, and I can’t wait for the changes I will see and feel. Sorry for the long post, but I’m serious about my training and I want to be the best.
