work out with progress photo please comment

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joe1104

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Posted work out with diet please comment

This is about 10 weeks of progress. Please comment.
View attachment 881

View attachment 882


Day one
Bench Press
Chest Fly
Seated shoulder press
Crossover rear delt row
Lateral shoulder rise
Shoulder shrug
Squat
Leg extensions
Stiff leg dead lift
Calf raises

Day two
Seated lat row
Seated pull downs
Biceps curl
Reverse curl
Triceps pushdown
Triceps Extension
Seated abdominal Crunch
Trunk rotation
Behind head pull downs
Abdominal planks

I do a three day a week program at night 4X10 first week 1-2-1 second week 2-1-2. Diet is clean not spotless.

Cardio three- four days a week in the morning 20 min 2.75 miles

Saturday is off

Breakfast protein shake, 2 eggs oatmeal orange juice
mid morning wheat toast with peanut butter apple
lunch (low carb) wrap with turkey, tuna, or chicken
Mid afternoon banana and peanut butter sandwitch on wheat
before dinner protein shake and Yogurt
Dinner (low carb) meat with fresh veg and salad
5’11”
39
BF @12%
160lbs
I have gained @10lbs with the body fat increasing 1%
 

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looks good so far...have protein with every meal not just main meals...a 10pd muscle increase with 1% bodyfat increase is a trainer's dream...if going to add protein like suggetsed than have it replace cal's not add in so as to keep that bodyfat at 1%

Day one
Bench Press
Chest Fly
Seated shoulder press
Crossover rear delt row
Lateral shoulder rise
Shoulder shrug - do these 1st in shoulder part with extremely heavy wt to fire up nervous system allowing for motre wt on other delt exercises
Squat - do legs 1st
Leg extensions - take out and do squats harder
Stiff leg dead lift
Calf raises

Day two
Seated lat row
Seated pull downs
Biceps curl
Reverse curl
Triceps pushdown - do before bi's so they get a rest from back
Triceps Extension
Seated abdominal Crunch
Trunk rotation
Behind head pull downs - why are these here? are they cable curls where you kneel in front of cable machine and crunch?
Abdominal planks

you've made great progress but now as you go along you've gotta go harder and be better on diet to sustain gains
 
in the pictures, there seems to be little difference(sorry). I can tell that now you have a bigger chest and perhaps bigger biceps. Abs look the same. How many days a week do you rest??? Only Saturday??? Do you have any tips on ab exercises(i want to develope mine more).
 
I weight train Sunday, Tuesday, Thursday PM and Run ( Cardio ) Monday, Wednesday, and Friday Morning. Totally off Saturday if things go well or is a make-up day.
 
if you are trying to bulk up, i think you are sorta over doing it...
if you want faster gains cut the cardio to 1 or 2 times a week and let some fat accumulate; with it will come a huge amount of muscle. After you get the muscle gains you want, go back to this routine as it will cut off all the fat. do you have a big appetite? do you eat a lot? if you continue like this i predict you will see slower results then if you cut out the cardio.
 
Protein, Thanks for the posts. I'm 39 looking for gains small or otherwise. I have just spent the last year cutting 60-65 lbs. The pictures you see above are a result of adding back good cals and working out. I'm very concern with adding weight (fat) back. Because of that I watch very close my BF. The goal is a clean bulk with 20lb weight gain and min increase in BF. Fast in this case is not important. The 10lb gain above is with less than 1%bf increase, not bad. You have to remember not everyone is running the same race. PM me and I can tell you a story about a old bull and a young bull standing on a hill looking down at a hurd of cows. This is a lesson you need and won't find in a fitness mag!!!!!!
 
oh ok now i understand your goals. And yes adding 10 lbs with only 1 percent body fat is incredible. i also didnt realize you have just lost a ton of weight. good luck with your goals but remember: take it easy; life is not all about working out; give yourself a break once in a while. : )
 
When you post progress pics, it's best practice to take them from the same angle and distance.

Straight on, side and back are good angles for judgement.
 
joe1104 said:
PM me and I can tell you a story about a old bull and a young bull standing on a hill looking down at a hurd of cows. This is a lesson you need and won't find in a fitness mag!!!!!!
Click to expand...

Heard it, in the movie "Colors."

If you are 39, you're doing very well. Keep up the good work.
 
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