|
2008/05/22, 12:46 PM
Hi everyone! I am engaged in an arm wrestling bet (to happen in three months) with someone 7 years younger than me (he is 19 I am 26) and 50$ is at stake. I have already beaten him a few days ago (it was a close match) so I am starting with a marginal advantage. Also, he has not weight trained before this week (not regualrly) but has just gotten a membership for a gym to begin training to beat me in three months! I know he is 7 years younger than me and that is a big advantage, but he also smokes, drinks a lot more than I do, and seems overweight (not obese, just a little chunky). My advantage is that I have been weight training regularly since I was 18, do not smoke, and monitor my diet religiously based on the recommendations of freetrainers.com for the past few years(see below). I have the dedication, discipline, and experience to weight train safely and properly, which should give me a huge advantage, but only if I am doing the right exercises!
I am asking the members of this site to recommend any additions to my exercise routine and diet (see below) that can help me train to beat this guy for the arm wrestling completion in three months. I know it?s easier to put on muscle mass when you?re younger so I want to get every advantage I can over this guy so I can win the 50$ and say that freetrainers.com gave me the advice to win! Plus I'd like to show him that age isn't everything and that being young and smoking and drinking can make you weaker than someone 7 years older :) Below is my exercise schedule and daily diet.
Monday:
11:00 ? Jog 4, 5, or 6km
3:00 ? Walk for 45 minutes
Tuesday:
10:30 ? Bicep curls (dumbbell, 25lb, 5 sets, 18 reps)
- Shoulder butterflies (dumbbell, 25lb, 5 sets, 7 reps)
- Triceps curls (dumbbell, 25lb, 5 sets, 13 reps)
- 400 sit-ups (10 sets, 40 reps)
- 125 leg raises (5 sets, 25 reps)
3:00 ? walk for 45 minutes
Wednesday:
11:00 ? Jog 4, 5, or 6km
3:00 ? Walk for 45 minutes
Thursday:
10:30 ? Bench press (155-165lb, 5 sets, 8-9 reps)
- Incline bench press (65lb, 5 sets, 15 reps)
- 400 sit-ups (10 sets, 40 reps)
- 125 leg raises (5 sets, 25 reps)
3:00 ? Walk for 45 minutes
Friday:
11:00 ? Jog 4, 5, or 6km
3:00 ? Walk for 45 minutes
Then repeat it all.
Daily diet:
Calories: 2000-2200
Carbohydrates: 225-275 (cereal, bagels, milk, whey, frozen dinners)
Protein: 120 (dairy, chicken or meat, whey, tuna)
Fat: 25-35 (dairy, chocolate, misc.)
I eat every 2 or 3 hours to keep my metabolism up.
Any help would be greatly appreciated so I can show this guy that age isn?t all that matters, and that keeping the body healthy is much more important! Thanks everyone!
|
