First post, but I've been lurking for a few weeks now.
I'm 163 lbs, 6"2, pretty slim, age seventeen, and have been working out for a year now, but only seriously for the past 6 months or so.
I work out every other day, and occasionally push a lift day back (about three times a month or so) and take a two day break instead of one.
Excercise
I don't vary my workouts by day, and do the following in order. All exercises are 3 sets of ten unless noticed otherwise:
Biceps: Standing, alternating curls. 30 lbs for each arm. After using dumbbells, my finger joints in the middle tend to feel sore and stiff for a minute or two afterwards. Is this normal? I use gloves, but they're not spectacular.
Shoulders 1: 20 lbs (not sure of the muscles worked): Stand, drop arms in front of me, and lift 20 lbs dumbbells sideways until arms are around the level of shoulder.
Shoulders II: 20 lbs Same thing, but lifted in front of me rather than side to side.
Inner Thighs: Thigh machine, 70 lbs closing legs. Done mostly to help taut muscles surrounding hips on Doc's orders.
Upper thigh: Holding 15 lbs bells in each hand, I step forward and dip until knee almost touches the floor, move back, and repeat with other foot.
Lower Thigh: I used to use a machine, but after stress fractures a few months ago in my lower leg bones in the area the pads rest, I'm hesitant to do it with a machine. Are there any other ways of doing it?
Smith Machine: First set at 105, second at 125, third at 135, fourth at 145, and final, mostly sloppy last set of 5 or so reps at 165 - my weight. I don't feel the burn and tiredness that I used to when I began, which worries me. I fear I'm doing it wrong because I can get no sense of fatigue or soreness at all from the pectorals. My shoulders seem to bear the brunt of the soreness more than anything though.
A shoulder press, at around 50 or so lbs because my shoulders and triceps are usually really tired at this point after the bench. I rarely get more than 2 sets, most of them around 1.5 if I really strain against the unresponsive muscles. I don't exactly think this is a good idea, but...that's why I'm here.
Another bicep machine, at 90 lbs. It's one of those with the pad in front of you, and you pull the bar towards you while you sit. It's shoulders and upper back as well I believe.
A mile run, though I'm slowly switching over to an Elliptical Trainer. I had a pneumothorax (randomly created hole in lung that causes a lung collapse.) which, though healed through sealing the lung again, still gives pain in the chest. I seem to not get this while on an Elliptical Trainer, though it's not something I *have* to avoid. Merely a convenience. I would gladly switch back if there was a reason.
Plus I seem to be alot less able to finish a mile on a trainer than a mile on a treadmill anyways - though I'm as sweaty and tired on both (perhaps a bit more on the treadmill though) I feel like I've really done it more efficiently on the trainer, and it seems a lot less of a monotonous pounding on the ground than a real workout. I think it might also have to do with my negative attitude regarding running - the physical motion is so intensely mind numbing for some reason that I have to drain every last bit of will I have to finish. I never seem to get any more fit despite the months I have been running...
Diet
Or lack of, perhaps.
I eat usually cereal for breakfast, usually mini-wheats. I'm not really full, and I suppose I can eat more, but I really don't.
For lunch during the academic year, it's always a chicken or turley sandwich on whole grain bread, with a granola bar and juice/water. No chips or fancy stuff really. I don't like processed foods that much, and I try to stay chemical free. My family also observes a low sodium diet because of my brother's intolerance. All liquids consumed are water, milk, watermellon juice, or orange juice, though the last two are maybe once or twice a week.
For afterschool lunch (around 5 or so): I eat leftovers from dinner the night before. See below.
For dinner (around 9 or 10): I'm always eating chicken and rice, as that seems to be something I never tire of. About twice a week, maybe I eat some pasta and ground meat, a homemade cheeseburger, or rice and steak.
I sleep around 12, wake at 6.
During vacations, I usually eat heavy meals like dinner for lunch as well, rather than having a sandwich or something.
I don't eat any candy at all, nor do I regularly indulge in potato chips, cookies, etc. Just the basics. The only thing I do eat that I really shouldn't is Nutella, a chocolate hazlenut spread with ridiculous amounts of sugar and fat. I don't think I can give this up...
I need something to make up for all the junk food I don't eat.
I get about 2 fruits and 2 vegetables a day as well.
Lifestyle
I'm mostly non-athletic other than the gym, as I tend to spend a good 90+ minutes getting everything done. I know I can improve, but I need some solid advice first. I hate waste.
I spend lots of time on the computer or Xbox during vacations and weekends, and most of the weekday on the computer typing up homework or the like. I can fit in things if I really plan for it, though.
I want to be more serious about taking care of my body and building muscle. As for supplements, I am open to taking vitamins, protein powder, and weight gainers and the such, but I don't think I'll be taking Creatine or anything unless there is a clear benefit that someone would explain to me.
Thanks for your time!
The Next Level
