11 months progress

N

nickorette

0
7 Months bulking/4 months cutting
2 days/week (I know, I know... that's all I can fit in :eek:)

Old pics:
19 y/o
6'
9-10% BF (electronic scale)
154 lbs

Current:
20 y/o
6'
19% (electronic scale)
182 lbs

Backround: Lost 30 lbs in 2006 from changing diet. In 2007 I got serious and lost 65 lbs in 8 months. When weight loss was done, I started weights in March of 2007


I posted a thread a few months back about a year's progress, but it was hard to gauge because my first photo's could not compare to recent ones. In this set the old ones were taken on July 22, 2007.

07'

08'



07'

08'



07'

08'



I plan on bulking untill september. I'll probably spend a month or two cutting after that and than start bulking again. I think I've made decent progress in just under a years time, but if I worked harder, and maybe eat more protien I probably would have seen better results. I'm definately not big, but I think I'm getting to the pont where I'm starting to get above average in my fitness. I'm more fit than a lot of people I know, so that's a plus for me :D.




Anyhow, whats the verdict?
 
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I definitely see nice improvements on the arms.

What does your routine look like?
 
Well I try to focus on compound exercises as much as I can. I make sure each of my major upper body muscles is targeted in one way or another in each workout. I try not to work the same thing twice in a workout, but sometimes it can't be helped.

Anyhow, here's the differnt exercises I do over both workouts/week: (all in 3 sets of 8-12)

dumbell bench press
Dumbbell Rear Delt Row
dumbell curls
push ups (I stopped just recently after not going anywhere. I've traded that exercise for more veritcal DB punches and have seen much greater improvements)
side holds (hold 1:30 each side X 3 reps)
front planks (hold 1:15 x 3 reps)
weighted sit ups
tricepts extention (started 2 months ago after tricept improvemnt stopped from DB rows)
stomach vaccumes (hold as much as possible for 1:30 x 3 reps)



You'll notice there isn't any lower body stuff... well I tried it once for about a month.. I started off slow with some deadlifts, but I really screwed up my knees (which I've never had a problem with before) and havn't done anything since. The best thing I do is stair climb. I run up the stairs to my apartment (3 at a time to the 8th floor). I rarely take the elevator. It doesn't seem like much, but if you think about how often you enter and leave your house and multiply that by 16 flights of stairs.. over a few months you do see some gains. Better than nothing I guess.

I haven't stair climbed in two months though. Judging from last year though, It takes less than a week to gain back what I've lost in a summer without stair climbing.
 
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I'm sorry, but your routine is terrible. I see some progress in the arms, but everywhere else looks the same. Look into full body training.
 
You bike in your bathroom? that is cool. Progress in the arms maybe could have made a but better progress. You have consistancy which is exactly what you need.
 
NBS 4life said:
You bike in your bathroom? that is cool. Progress in the arms maybe could have made a but better progress. You have consistancy which is exactly what you need.
Click to expand...

I`m with Phate on this one....a little progress in your arms but your chest looks the same...sorry but its not very good for 11 months work.

You look the same with a belly

You say you try to focus on compounds(without lower body work)

But in your exercise list i cant see 1 compound exercise,the 1 i could see was push ups but you`ve stopped them now.

As Phate said look into full body.

good luck man
 
Yeah I havn't gained what I hoped I would but also keep in mind I've got alot more body fat in the recent photos.

I have seen some progress, at least in strength gains.

(3 sets of 8-12)
Curls: before -20lbs now-30lbs
DB Dumbbell Rear Delt Row: before -50lbs now -70 lbs
DB bench press: before -40lbs now 65lbs
Weighted sit ups: before -40lbs now -70lbs
etc.

I know it doesn't seem like much in the ab deptment, but I do have muscles under there. Last year I had no felt abs. Now I can feel under about a 1" of fat their is definately a small 6 pack under there.

Well I tried push ups for 6 months and my max was 15 each set. I never was able to go beyond that when everything else was slowly increasing.

DB punches and DB rows are compound exercises. I do those whenever I work out. I am limited to my set of dumbell and my room though, so I do what I can with what I've got.

I do take protien supplements. +60 grams each day.
 
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Still not good progress for 11 months

1.

Squat
deadlift
rows
bench
presses
dips
pull ups / chin ups

2. More protein

3. Add in weekly cardio.
 
Yeah and I just went through the exrx website. I've been calling exercises different that what they're supposed to be called. I'll update my posts.
 
Phate89 said:
Still not good progress for 11 months
Click to expand...
I agree.


1.

Squat
deadlift
Click to expand...

.........
nickorette said:
You'll notice there isn't any lower body stuff... well I tried it once for about a month.. I started off slow with some deadlifts, but I really screwed up my knees (which I've never had a problem with before) and havn't done anything since. The best thing I do is stair climb.
Click to expand...


rows
bench
presses
Click to expand...
check and check

dips
pull ups / chin ups
Click to expand...
I wish there was something sturdy I could mount a bar to or something. I've only got my apartment, I really wish there was like a big ass wood beam I could mount a bar to and start those.

2. More protein
Click to expand...
I know. I've got not real excuse except being cheap. I should be getting 1 gram for every lb of body weight. I only really get half that at the end of the day.

3. Add in weekly cardio.
Click to expand...
If I find time to add another workout in my week, I think it'd be better spent with weights at this point. The occasional week I can manage 3/week I notice the differnece the next week.
 
There is no real excuse to not squatting or deadlifting other than lazyness. If you got injured the last time deadlifting, start off slow and light until you get the form down. You probably tried to pull more weight than you can handle with bad form.

Deadlift and squats are supreme when it comes to a anabolic response.

A curl gives you a 10% hormone response
A deadlift, squat, and power clean will give you a 75-80% anabolic hormonal response.

I'm sure you can find more time to dedicate.

A chin up bar isn't too expensive either. And I didn't see a military or shoulder press in your routine either.
 
Ok, I'll try getting back into deadlifts.

I'll work on getting some better compound excersies in there. Any specific excersies you suggest?
 
Nothing more than Phate has already said. And for the record, I agree 200% with him. Deadlifts, squats, and power cleans...those are some serious lifts that can transform a body. In fact, on each day I do those (Mon for deads, Wed for PC, Fri for squats), I'd say I exert 50% of my energy on those...I get down and dirty with them ****s, because they are THAT good.
 
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