Afc_recovering Workout Journal

[afc_recovering]

Alright so the inevitable has finally happened and I've plateaud. My lifts have stalled, my weight has also stalled. So now I'm enlisting the help of some professional advice.

So my stats right now:

Height: 5'8,
Weight: 160 lbs
Body Fat: 11%

As for the bodyfat, I find that a little off as my abs are by far my most noticeable muscle group and I constantly get compliments about them.

Day 1:
Deadlift 4 x 5
Wide-grip Pull-ups 3 x max
Chin-ups 2 x max
Seated rows* 2 x 8

Day 2:
Squats 2x5 (5 rep max weight), then 1x20 (2/3 of that)
Calf-Raises* 2 x 10 (lp machine)
Ab-work* (no real routine)
Shrugs 2 x 10

Day 3:
Flat DB Press 3 x 8
Dips 2 x 30+ (need a weight belt or something)
Flyes* 2 x 10
Skullcrushers 1 x 10 (usually tri's are 3/4 dead by now)

*'s are done on machines

 

[Warboss Alex]

don't take this in a bad way.. but you're 160lbs, you haven't plateau'd.

'plateaus' are just big words made by people who want you to think their latest supplement is going to 'break the plateau' or whatever. people throw the world about because it sounds scientific but in essence it's anything but that. yes, I agree that progress is not linear but when you do hit a wall, often all that needs to be done is the switching of a rep range or an exercise or more food in the diet (most common).

however, the routine looks okay (maybe more accessory work if bodybuilding is your goal), good luck with the journal, now post your diet.

 

[afc_recovering]

Biceps: 38cm(l) 39cm(r)
Neck: 41cm
Chest: 99cm
Waist: 73cm
Forearms: 30(l) 31(r)
Thigh: 54.5cm(l) 55cm(r)
Calf: 42cm(l) 40.5cm(r) (weird)

I think I'm a fairly easy muscle gainer, as my lifting numbers aren't anywhere near where it should be for my weight. (Or else that's how it seems looking around at this site seeing guys smaller then me lifting like twice as much)

Bench: 170 (1RM), Squat: 210 x 5, Dead: 205 (1RM)

Yeah so really nothing to write home about, and I never use my 1RM's in my routines. Maybe that's a problem maybe not. I always use DB's instead of bench so that could explain the pitiful numbers. My DB is 60lbs. for 8 reps.

 

[afc_recovering]

I change my diet up alot but here's what I ate yesterday, probably nowhere near what I needed.

Meal 1: 7:00 AM
4 eggs, a PB bagel, bowl of Vector cereal.

Meal 2: 10:15 AM
Protein shake.

Meal 3: 12:15 PM
Subway.. footlong Ch. Bacon Ranch sub.

Meal 4: 3:45
Pasta with sauce.

Meal 5: 6:00
Steak with baked potatoes.

Meal 6: 9:00
Protein shake, cup of peanuts.

 

[donjuanjovi]

EAT.......... In my opinion pizza is the best plateau buster. It's not the healthiest thing out there, but calories are a plenty. I had a large pizza and garlic bread when I went to dinner on friday. Menu said it served 3-4. :cheer:

 

[EFFORT]

Your diet def needs work and your training is better than what most guys are doing but it can still be a lot better too. Sort of a lot to type here though, if u want help send me a pm.