Is this reasonable progress for a beginner ?

M

mhorsman

0
Hi,

I've been training for 3 months now on a 3 day FBW comprising the following:

Warmup - Walk on treadmill
Leg Press
Leg Extension
Leg Curl
Calf Raise
Bench Press
Lat Pulldowns
Seated Press / Lateral raise (alternating)
Seated Rows
Bicep Curl
Tricep extensions / dips (alternating)
Crunches
Leg Raises
Cardio - Run on treadmill
Cooldown - Walk on treadmill / stretches


Having never been a real big eater I have focused on trying to eat well with a good balance of Protien / Carbs. I'm using a Whey protien / Carb / Amino Acid shake from Musashi to supplement.

I have also had some health issues in the past and the specialist I am seeing has me taking DHEA (50mg) & L-Arginine (1500mg) to address a low Testosterone level (low end of normal). This is due to be reviewed in July.

I am 180cm (5' 11") and to date I have gone from 69kg (152lb) tp 71kg (156lb). My measurements have changed this much:

Shoulders +2cm
Chest +5cm
Waist -4cm
R Bicep +.5cm
L Bicep +1.5cm
R Forearm +.5cm
L Forearm +.5cm
R Thigh +4cm
L Thigh +2cm
R Calf +2cm
L Calf +1.5cm

What I want to know is whether this appears to be reasonable / good / poor progress. I am aiming to build strength and some size for sport (goal weight of 78-80kg (172-176lb) .

Also is it normal for body parts to react differently, ie my right Thigh has grown double that of my left thigh... don't get me wrong I don't look like a lop-sided freak (I hope not anyway) but I'm curious as to whether it is normal for this behaviour... are some parts slower to react ?

Thanks in advance.
 
Looks like you made progress. Seems like lost some fat since you lost cm off the waist, and gained a little everywhere else. But 4lbs is not a lot.

I think your routine needs a lot of work though.

As for low test levels

Doing big lifts like power cleans, deadlifts, and squats while eating a high protein diet, with plenty of red meat and saturated fat is a sure way of increasing test levels.
I read about a guy, that had a test level of extremely low 68. After around 6 months of following the squat and milk program his test levels went over 600.
 
I'm currently doing 3 sets of 10 with 30-60 sec break between sets. Any reccommendations for an alternate FBW (I can only get to the gym 3 days a week). Many people recommend compound exercises ?

I'm not looking to gain huge amounts, just a reasonable gain in strength and size to assist in sport.

I should also mention I had a total of 3 weeks off the program in the 3 months due to a family holiday and sickness, so really the progress is from just over 2 months.
 
deskilla said:
Whoa, you do all them workouts on one day?
Click to expand...

That was my first thought!

You have made some ok gains thus far so well done. However, some of this would be down to beginner gains. Your routine needs a lot of tweaking.

No need to do so many exercises. Pick 5-6 max compound exercises (3 upper, 2 lower for eg) and mix up your set/rep scheme. Get rid of the first three leg exercises and replace with barbell squats and deadlifts.

Tricep/bicep curls are not necessary either. Your arms will get a great workout doing dips, bench press, chin-ups/lat pulldowns and rows.

This will give you a much more effective workout and you will be spending less time in the gym.
 
Having never been a real big eater
Click to expand...
this is your main problem,also to many exercises try
A)
squat
chins
dips
bent-over-rows
millatary-press
B)
deadlift
bench-press
pulldowns
db shoulder-press
A,B,A, ..B,A,B,
 
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