Within a month and a half, I have gone from a max bench of about 135 to 1rm 225, leg press max from about 450 to 615, I didn't know my squat max before but I now do 225x3. I am going to continue to work as I am, making each workout count.
So I guess I'm doing something right
- Thread starter jimmydean012
- Start date
A month and a half? No wai, what have you been doing?
+90lbs bench in 1.5 months? awesome!
if you truly have increased that much, i tip my hat.
keep squatting.
but if you keep on doing what you have been doing for the past 1.5 months, i belive you will begin to taper off on your progress and eventually plateau out.
make sure you periodize your workouts
if you truly have increased that much, i tip my hat.
keep squatting.
but if you keep on doing what you have been doing for the past 1.5 months, i belive you will begin to taper off on your progress and eventually plateau out.
make sure you periodize your workouts
Congrats on your strength increases! What are your personal goals? What type of weight program plan do you have scheduled? What is your diet like?
What are your caloric totals per day? Where do you see yourself in say, 3 months?
Keep on rocken it.......!........Yes,,,,,,,,,,ROCK ON!..........dude......
Best wishes
Chillen
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Right now my goals are not super well defined, I just want general strength increases, more muscle mass, and less fat (doesn't everyone?). My workout program is generally as follows; I go to the gym every other day, usually throwing in some double rest days in a row here and there. At the gym, my workout consists of a warmup on the stationary bike, 135lb seated row x 10, 120 cable front pulldown x 10, Bench 155lbs x 8, Squat 155lbs x 12. I usually work in 3 sets, going up to 150lbs on the seated row x 4, 135 on the pulldown, I usually rep with 185 on bench, and 205 on squat. I am focusing a lot on my lower/upper back at this time as my legs are pretty strong but my back is severely lacking. My diet consists of whey/apple for breakfast, a few hours later I will have a chicken breast or 2, some spinach, olive oil, garlic. Another meal might consist of some grilled salmon filets, more spinach, some carrots. A few cans of tuna here and there, possibly a can of sardines, almonds, walnuts, throw in a couple apples here and there, things like this. I've estimated myself at right around 2800 calories per day, macros roughly being P50% F35% C15%, although on workout days I usually kick up the carbs a little. I started by trying to cut, restricting myself to about 2200 calories a day. It was a little hard for me at 220lbs, 6'3. I decided to keep the diet very clean, and up the cals a little. I started at about 228 lbs, with my weight fluctuating a lot at first, right about 20% bf according to the BIA machine at the gym (which I think is a little low). My weight is now about 220 flat, body fat according to BIA is 17.8%.
P.S. Checking back on my fitday it looks like I started this routine on August 12th, so its been a wee bit more than 1.5 months.
P.S. Checking back on my fitday it looks like I started this routine on August 12th, so its been a wee bit more than 1.5 months.
Why are you consuming so much protein .........and so little carbs ?
Why arent your goals defined?
No, not everyone falls within this category
Are you doing a FBW every other day? Or is this a upper/lower split every other day? What is the program?
Why no dead lifts then? When you say your back is "lacking" how are you defining this word?
Where does this 2800c MT line come from? In allowing 2200 per day---do you know how much caloric restriction this puts yourself in?
I think your nutrient percentages need some rework. While protein percentage need to be adequate, lets not get too hooked up on it and lose the important of carbs and good fats. Protein IS NOT the only nutrient that assists in muscle growth.
You lost about 8 pounds--CONGRATS! ROCK ON!
When are you weighing yourself?
KEEP ON TRUCKEN!!!!!!!!!!!
PEACE, brotha!
I will check back to see if you responded!
Best wishes,
Chillen
I guess if you want to get specific about it, I'd like to be able to run 2 miles in 12:00, do 100 pushups in 2 minutes, 100 situps in 2 minutes, and 15 pullups.
FBW every other day yes. Some days I will just do leg presses instead of squats because I really nuke my back on occasion and like to give it time to recover.
What I mean by lacking is that it is not as strong in relation to the rest of my body. I started my fitness journey by cycling, and my legs were pretty strong. I started doing pushups and situps, and got my upper body fairly decent. I do deadlifts occasionally, but I have trouble getting the proper form and it feels like it is really too much weight for my lower back. I am doing squats for now until I feel my lower is developed enough not to hurt myself.
Estimated BMR is right about 2550cals. I am 20 years old, 6'3, 220lbs, fairly active. 2200 per day put me at about a 350cal per day defecit. I have sinced slowly brought my cal intake up to around 2800 per day.
I am not tracking my calorie/macronutrient ratios as strictly as I was before. When I was at 2200 cals, I was at about P40% C35% F25%. I have adapted to a sort of carb cycling routine, on the days where I workout I will have a bit more carbs (low g.i., most of my carbs come from apples, grapes, blackberries, spinach, yams, sweet potatoes, broccoli, etc). As far as I can tell, all of my fat intake is from good sources, almonds, walnuts, olive oil, sardines.
Thanks, it feels great
Usually once a week at the gym