my 4 months progress

M

miroslav

0
my 4 months progress update on page 3

Helo!
this is my first post on this forum.
I have a medical problem known as pectus excavatum (sunken chest).
Before 4 months i start with weight training trying to mask my deformity.
I gain about 7 kg in this period.
Now i have 77 kg.
My goal is to gain about 8kg more before spring and then go to definition.
here is my progress (rate it)

before

today

Shot at 2007-08-10

Shot at 2007-08-10
 
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That's great progress for 4 months, what kind of routine do you have?
 
Thanks!
I Work out 5 days in week at home.
3 days pecs and 2 days back.
Lifting 40 kg benchpress 25 reps in 5 series, and flys (10-10kg) 25 reps in 3-4 series.
for back i do Barbell Bent-over Row 15 reps in 3-4 series(30 kg), Dumbbell Bent-over Row 15 reps in 3-4 series (10 kg) and for shoulders Barbell Behind Neck Press 15 reps in 4 series (30 kg)
Now i will put in some abs excersizes.
I take whey+glusose as PWM and start taking kreatin + glutamin
 
Well I can't say I'm a big fan of low weight high reps but you seem to be getting some results from that.

How come you don't work legs? Working your lower bady is great for upper body growth too because of the increased hormone release when your big muscles get involved
 
im just beginner.
Dont have extra time to go to gym, and at home im restrict to equipment i own.
At the first 2 months i have doing benchpress with 20 kg with 50 reps:)
What will be optimal weight for me on benchpress?
 
Personally I'd take the reps down to at least 3 sets of 10 before lowering to a 5x5 but that's my personal preference. I like high weight, low reps for strength.

As for legs, you can find ways of doing squats, deadlifts and lunges with dumbbells. They're the best way to hit your whole body
 
progres

i have put in my routine squats and deadlifts (again with 40kg weights) on the day i work back, and crunches on the day i work pecs.
i perform HIT training 3 times on the first week, and second week i work standard 2day back 2 day chest.
my curent weight is 79 kg (i think i have loos some fat, and gain more muscles)
 
lots of progress, especially in the first 4 months. Nice job.
 
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