New guy, want to get more serious..

F

fattymatty

0
but not too serious!

I'm a 23 year old male, weigh about 193, 6'3". I joined a gym and started working out for the first time about a year ago, I was about 180-185.

So I've been doing the workout thing 2/3/4 times a week and generally trying to stick to a healthier regular (not bulking/cutting) diet, but not too strict. I used to do cardio at the gym but now it's rare. I play volleyball and soccer and run or bike around sometimes (more in the summer), but definitely not getting too much cardio, as I am trying to gain (mostly lean, I think) mass (although it has been very slow so far).

My routine is pretty basic. Chest/Tri's/Abs, Back/Bi's, Some legs/Abs

I don't know my 1RMs, but I usually do 3x8 70 pound dumbells on the flat bench, and 3x8 ~185 squats. I need to add deadlifts to my routine but I'm waiting until somebody can show me the correct form.

As the title suggests, I would like to get a little more serious about working out, and add 10-20 pounds of muscle. I've posted a couple pics. I have no idea how to 'pose' or flex or anything.. be warned!

I'm hoping that some experienced members can look at the two pics and point out anything that looks out of whack, either relatively too big or too small, or non-existent. Then I'm sure I'll have questions about my routine, diet, etc, etc..

Thanks!
 

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Come on Sara - You can do better than that.

Lets try ...

Hello Fatty Matty - Welcome to the forum.
 
I'd suggest you put on more mass as well and what about working your shoulders? I didn't see that above.

Whats your diet look like? You going to have to start eating a lot to obtain lean tissue.
 
Thanks for the replies.

Shoulders:
I do shoulder excersizes on the 3rd workout day of the week along with Leg/Abs. I've found that my shoulders are usually pretty tired after Chest/Tris so I give them a few days to rest.

I do the sitting military press with dumbbells, then dumbbell front or side raises, and shrugs. Each about 3x8. Is this enough? Am I doing this on the wrong day?

As for my chest:
I bench with dumbbells 95% of the time, but I plan on switching primarily to the barbell, for a while at least. I bench 3x8 70 pound dumbbells, but I have trouble benching 3x8 ~165 with a barbell.

I've fought off/recovered from a shoulder injury over the last 6 months. The key has been to limit my range of motion on chest excersizes so that my upper arm does not go past parallel with the floor. That movement of raising the weight off (very close to) my chest to a few inches up puts a lot of strain on my shoulder, so I don't lower the weight as much as a lot of other people do.

Do you think the injury/restricted movement has something to do with the lack of development of my chest? Is there an excersize I can do (with much lighter weight as to not injure my shoulder) to workout those muscles I am otherwise skipping with the restricted movement?

I've also noticed that after benching, especially with barbells, I feel like I've worked out my shoulders (front) a lot more and the chest a lot less that I would have thought.. is this normal?

Diet:
I normally don't have breakfast. Usually a sandwich for lunch via Subway/Potbelly's etc, and dinner is usually something quick and easy like pasta, nachos w/ground turkey, pizza, chicken w/rice.. Sometimes I'll have some random fruit during the day at work.. but it's not a great diet. Not really unhealthy, but not really good either.

Thanks!
 
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Mate Aussie Digger here, I'v'e been getting into some DYNAMIC TENSION
as it used to be called. ( AWESOME RESULTS no weights. You can bulk up,
tone up. All natural, people at work reckon i must be doing weights or
on the juice. JOHN Mc SWEENEY has a system called "tiger moves"
he;s a grand master in kenpo . He developed this style of 7 exercises;
Also called "the miracle 7" by John Petersen EXPERT in them also.
THE RESULTS SPEAK FOR THEMSELF. " Better to train smarter, & reduce
the chance of injury. Mate if you;re into weights & that's your thing go
for it. " BUT it's always two ways to skin a cat" I teach selfdefence & a
exercise class & from the results i've found in STRENGTH & OVERALL TONE ,
these are certainly hard to beat.
 
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