Ian's New Workout

[NonStop]

Age: 18 (19 in July)
Height: 6' 4"
Weight: 90 something kgs (14 stone last time I checked)
Body Fat: 15%

Right, posted before, but got distracted with studies, still been keeping up the training though, here is my full workout (in this order).

I've grouped some together as thats what I do for certain exercises, like I'll bench press 10 reps, then go straight into some dips, then rest.

I generally aim for 10 reps for each exercise, unless the workout says otherwise, and do 3 sets, though as you can see sometimes the first set is a warmup set:


Overhead Press - Warmup 30kg then 2 sets 40kg
Calf Raise - Yet to try

Deadlift - Warmup 70kg then 2 sets 80kg
Sumo Deadlift/Squats - Yet To Try

Dips
Benchpress - Warmup 40kg then 2 sets 50kg

Pullups
Chinups

Pressups - As many as I can do, in different variations (triangle, normal, extended)

Rows - 3 sets 30kg

Stomach Tense - 10 secs facing forwards, 10 seconds left, 10 secs right
10kg Weighted Crunches - 15 reps (with twists left and right)

Plank - 1 min

Might cut out the press-ups and rows once I start getting fairly strong. And yeah, I do this workout every other day, also do some cardio stuff such as a 2 mile run, and I have to do 6 miles of bike riding as I exercise on my mates machines, and he lives 3 miles away!

[NonStop]

However I am thinking of doing the Stronglifts 5x5 program, whcih for me would look like this:

Workout A

Squat 5x5
Bench Press 5x5
Barbell Row 5x5
Dips 3xF
Press-Ups 3xF
Stomach Tense - 3x10 secs each direction
10kg Weighted Crunches - 3x15 reps
Plank - 1 min


Workout B

Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Press-Ups 3xF
Stomach Tense - 10 secs each direction
10kg Weighted Crunches - 3x15 reps
Plank - 1 min

I added the press-ups for endurance work which I need for boxing, and all the stomach stuff as I really find that I have to work them a lot before there is any change.