I need advice! check it out.

Haha. My lifts sucks :cheeky: I hate going to the gym and getting out lifted or out benched by dudes half my size, although it doesn't really matter.

my workout pretty much just revolves around squats, deadlifts, and bench press right now.

And yeah, I'm hoping within time I can look more full in terms of muscle. I did have stretch marks when I was younger as I gained weight obviosly.
 
Progress pic!



hahaha. Wanted to get it done for a week, man'd up and did it today :cool:

But on a serious note, I've been doing good.

Lifts increased slightly. I never lifted a lot of weight, but currently I'm benching about 130, deadlifting 155, and squatting 185.

I've been basically just revolving everything around deadlifts, squats, and bench as I said earlier. Seems to be working out alright.

Been slackin on nutrition a lot. Have been real busy and have been eating a little candy, chips, or whatever while at work. Nothing more than a handfull, but still need to lay off it completely again.

Any workout routine tips are welcome and very appreciated :D
 
do something with your new life! find something to compete in, or something that will give your "great results" some meaning.

I amnot saying you don;t have meaning, I am just saying, when you make that great of a change, the mentality that comes along with it, makes you a great competitor.

just a thought

FF
 
I realized this morning it was a little past mid June, which is when I initially started this whole process last year. Figure'd I'd take a couple pics and post them up. Sort of a 1 year anniversary of living healthy.

If you had told me a year ago that this is what I'd look like 1 year later, I would have thought you were crazy.
 
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x1le said:
If you had told me a year ago that this is what I'd look like 1 year later, I would have thought you were crazy.
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That quote IMO is some of the best motivation you can give yourself. I know exactly what you mean :)

And your hair matches your phone :jump1:
 
You are pretty lean man. Those are some nice abs. Looking great and keep up the progress man.

Putting on muscle weight must be hard for you right? You look like a hard-gainer type but I might be completely wrong.
 
tic said:
You are pretty lean man. Those are some nice abs. Looking great and keep up the progress man.

Putting on muscle weight must be hard for you right? You look like a hard-gainer type but I might be completely wrong.
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thanks for the compliments bro.

Gaining muscle definitely is difficult for me, but I think it's due to my diet, or lack-there-of. Eating some protein, carbs, and veggies every couple hours has by far been my biggest challenge since I started. I'm a picky eater and the only meat I really enjoy eating is chicken or turkey, which gets old real quick eating it a million times a day. I normally eat just 2 meals a day, breakfast and dinner, with some nuts and yogurt mixed in throughout the day. I still take in on average around 2,000 calories a day.

I have been slightly increasing my lifts, tho. Right now I'm benching 145, dead lifting 185, and squatting 205. And I'm sitting at a weight of around 170-172.
 
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7/2 back shot


cheeeeesin


relaxed. don't mind the dumb face.


I think I'm about as lean as I'm gonna get at this point. I plan on hopefully starting to bulk in mid august. I really need to sit down and plan out my meals, tho, if I'm gonna actually be able to commit.
 
Looking awesome man. Amazing what you did. Good luck with bulking researching on how best to do that myself.
 
So after reading through the Weight Training 101 sticky and the links provided in it for the 100th time, I made a new workout plan. My goal right now is to just gain strength. However, I simply can't seem to bring myself to eat the recommended 4-6 meals a day. After using the suggested math equation, my BMR is around 3k cal a day. I'm probably taking in right around that every day. I still am nervous about seeing the number on the scale go up drastically, I'm not gonna lie...

But on to the workout. After going to the gym for a solid amount of time now and finding out what I do and don't like, I've come up with these to alternate between...

Workout A
squats 4x6
bench press 4x6
bent row 4x6
cable bicep curl 4x6
cable lateral pulldown 4x6
pull ups 3x failure

Workout B
deadlift 4x6
incline bench 4x6
single arm dumbell row 3x6 each arm
military press 4x6
cable fly 4x6
dips 3x failure

On all exercises, I usually do the last set of reps until the point of/close to failure.

Any and all advice/critiquing is welcome and very much appreciated.
 
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x1le said:
Workout A
squats 4x6
bench press 4x6
bent row 4x6
cable bicep curl 4x6
cable lateral pulldown 4x6
pull ups 3x failure

Workout B
deadlift 4x6
incline bench 4x6
single arm dumbell row 3x6 each arm
military press 4x6
cable fly 4x6
dips 3x failure


Any and all advice/critiquing is welcome and very much appreciated.
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I just read through this very quickly so i wont go into much detail, but i would change the order of ur exercises in Workout A. You want to do pull ups before curls and before pull downs imo. you should try to do the compound exercises before the isolation exercises.

Also Pull ups are the same thing as pull downs so u could eliminate the pull downs if you want, but thats up to you.

IRT nutrition. Are you counting your cals??? Cuz if ur not eationg 4-6 meals per day, i doubt you are getting 3000 cals.
 
thanks for the quick response. I will definitely take your advice on the re-arrangement. I guess I should also change the order of dips, too. And is there another exercise you'd recommend in place of the lat pulldowns?

As far as counting cals, I haven't literallydone so in a long, long time. However, I'm very aware of how many calories are in just about everything I eat. Still, maybe I should start it back up again so I can know for sure and try and make adjustments...
 
You can keep the dips where they are cuz they are mostly a triceps exercise and you dont want to fatigue the triceps before chest and shoulders.

How many days per week are you going to be doing this??? 3 days per week im guessing???

If i was you i wouldnt do 4 sets of each exercise. Id do 3 and try to push hard on each. I wouldnt replace the pull downs with anything, but you could add in some core work in its place. Also i would get rid of the cable flys and replace them with core work.

So if i was doing it i would do something like this:
Workout A
squats 3x6
bench press 3x6
pull ups 3X fail (just before fail)
bent row 3x6
barbell curl 3x8
chinnies 3x fail



Workout B
deadlift 3x6
incline bench 3x6
single arm dumbell row 3x6 each arm
military press 3x6
dips 3x failure (just before fail)
sit ups 3x fail (or some other core exercise)

OBV there are many ways to do it and this is not set in stone.

What are you doing for conditioning??? (cardio)
 
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x1le said:
So after reading through the Weight Training 101 sticky and the links provided in it for the 100th time, I made a new workout plan......

On all exercises, I usually do the last set of reps until the point of/close to failure.

Any and all advice/critiquing is welcome and very much appreciated.
Click to expand...

The problem with your routine is that it includes a number of redundancies (e.g bench and then incline bench), you can try something like the 5x5 with 8 exercises that hit your body all over. You can also pick an existing routine from the routines sticky.
 
Thanks again, wes. As for cardio, I don't do much of it right now. I used to run a great deal before working out, but thought it might have been counter productive. The only cardio I really get is I will sometimes go and run a few miles on rest days.

blackbeard, the redundancies are because I was trying to hit a complete full body workout on each day. I tried to pick 4 decent compound exercises in each routine along with a couple isolations I enjoy. Are you saying it'd be beneficial to ditch the incline bench?

Also, how quickly and how much should I be increasing the weight on each lift?
 
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x1le said:
blackbeard, the redundancies are because I was trying to hit a complete full body workout on each day. I tried to pick 4 decent compound exercises in each routine along with a couple isolations I enjoy. Are you saying it'd be beneficial to ditch the incline bench?

Also, how quickly and how much should I be increasing the weight on each lift?
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You would just end up re-inventing the wheel by trying to "fix" your home-made routine. Pick an established routine, for example the 5x5 I gave you as an example has everything you need in a pdf and a spreadhseet. What weights you start with, what to increase every lift its all there. A proper routine is essential so that you avoid redundancies and allow your muscles time to heal and grow. In the 5x5 you don't do chinups and pullups on the same day, you do chinups one week and pullups the following week.
 
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