Herbally Progress Pictures

I've been trying to follow all of the fantastic advice here. I have a whey shake with a couple egg whites along with a bowl of oatmeal or Total cereal for breakfast(8am). Then I'll have a few chicken or steak fajita tacos for lunch around 11. Bout 2 I'll go grab a grilled chicken salad with extra chicken(been trying to bulk up a bit so I've been eating bout double portions-gained like 5 pounds so far). Around 5:30 I might have a 6" tuna sandwich from Subway, then usually some chicken plus green beans and brocolli around 8 or 9. Then cottage cheese right before bed. I try to make sure I eat every 2-3 hours, but I'm not exactly perfect there....getting better all the time though.

As far as workout I've been doing basically the same stuff as I outlined earlier in this thread except that I've gotten dumbells since the original post and VKR station for dips. I've also converted from 4 sets of 8 to a pyramid type scheme where I'll do 12-10-8-6, but with mostly same exercises. Three days a week and I haven't been running since I started eating more.

My shoulders are definitely rounded, but I'm not real sure what I need to do to correct it. I'll google the dorsal delt exercises (aka posterior delts) and see what kind of exercises I can find. Overall my posture has improved dramatically already. Now lower back aches which was fairly common before the workout regimen.

Thanks for the replies and all the helpful information you folks have compiled here. Sorry for the novel.
 
Rear delt flyes is one example, i think its often used to improve posture.
Face pulls also works the posterior delts.
Upper back work will help with that aswell.
 
ya, I've googled posterior delts and found several workouts for them. Is just one exercise good enough or should I maybe do a couple since they're already lacking?

FYI, shoulder/back exercises include: Military Press, Upright Row, Lateral Raises, overhand pullups, Bent Row, Lat Pull, and weighted Back Extensions.

I guess I'm putting this out there so someone can critique and let me know which muscles aren't getting hit by these exercises.

Thanks again!
 
You need a lot more horizontal rows than just bent over rows. Cable rows, lawnmower pulls, smith pulls, etc.
 
Well, I added reverse flyes to my shoulder workout for posterior delts.

Just out of curiosity, how lacking are my obliques, and what exercises do you typically do for them besides planks?

I'm just curious because a lot of the oblique exercises seem unnatural to me so I figured if I must get accustomed to some they may as well be the most efficient.

Thanks!
 
I also find it hard to work the obliques, but cable and db side bends seem to work (for me). Usually I'll just do unilateral work or something, like suitcase deads.
 
Thanks again everyone...

Been doing a superset of hanging knee raises followed by crunches, then oblique crunches. Plus 4 sets of DB side bends.....guess I'll add the woodchops and then finish up with some planks.
 
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