Explosive gains and a quick comment!

[New2Town]

Hey all,

I recently moved to a new location (December) and began lifting steadily once again. I really didn't lift weights (free weights) for the three months before hand and just stuck to the machines, since that's all my apartment complex had. My weight dropped a bit since I was running a lot and training for a half-marathon. I joined a gym once I moved and I had some great results. The only major change in my diet was adding protein shakes before and after I lifted. Before was just a scoop of whey and water and after was 2 eggs + 2 scoops + water (blended).

I measured my weight, chest and arms in January and then again in March. Here's what I got:

January 18
----------
Weight - 164 lbs
Chest - 39"
Upper Arms - 12.5"


March 18
--------
Weight - 174 lbs
Chest - 42"
Upper Arms - 13.5"


With my most recent check on a scale, I am up to 178 lbs, which means I gained 14 since January. I will post my actual routine later.

 

[shaunuk]

Congrats mate. When you first start training properly your bodyweight goes way up really quickly, some muscle, some water+food bloat+fat. You're doing really well, especially to gain an inch on your arms. Keep up the good work.

Post diet and routine as well bud. Take it easy,

shaun

 

[New2Town]

I've worked out before a lot. I ran cross-country in college and I lifted three days a week during the season and then four during the off-season. I am not "new" to working out, if my post had that come across. My "running weight" was around 168 and then I lost about four pounds when I moved and couldn't lift too much. So, I mean, I am four months into my new routine, but it's not like I'm new to lifting. I'm 6'2. My body fat during cross-country was around 8.5 %.

 

[shaunuk]

Yeah, fair enough, but in some people's books you're a beginner until you're lifting reasonable weights. I mean, there's guys at my gym who have been going there for like 5 years, yet they're lifting barely more than me. They're beginners even tho they've been doing it for ages

but yeah, I didn't realise you weren't really new. Awesome gains anyway mate. Definitely get your info posted.

 

[New2Town]

Here's an example of the workouts I do. Monday is legs, Tuesday is chest, Wednesday is shoulders, Thursday is back and Friday is arms. Yes, I work out five times a week, but it's well within my limit. All of these weights are in pounds.

Tuesday - Chest
----------------
Flat Bench - 8 X 165, 6 X 215, 6 X 235
Decline Bench - 10 X 135 (very slow), 10 X 185, 8 X 225, 4 X 275
Incline Bench - 12 X 115, 10 X 135, 6 X 155

Wednesday - Shoulders
-----------------------
Dumbbell Press - 10 X 40, 10 X 45, 8 X 55
Military Press - 10 X 95, 8 X 115, 6 X 135
Hang Cleans - 10 X 65, 8 X 75, 6 X 95

 

[New2Town]

Friday - Arms
-------------
Reverse Tricep Pulldowns - 10 X 40, 10 X 50, 6 X 60
Seated Tricep Extenders - 10 X 100, 10 X 160, 8 X 180
DB Bicep Curls - 10 X 25, 10 X 30, 6 X 35
EZ Curl Bar - 10 X 75, 15 X 55, 8 X 85, 12 X 55

 

[New2Town]

Wednesday - Shoulders
----------------------
Weighted arm stretches with 10 lbs

Military Press - 10 X 115, 8 X 135
DB Shoulder Press - 12 X 35, 10 X 45, 8 X 55
Iso Shoulder Lateral Press - 10 X 55, 8 X 65, 6 X 75
DB Lat Raises - 10 X 15, 8 X 20

 

[Mad Manic]

Nice routine for those bodyparts mate but for a complete physique you need to train back and legs as well, they make up most of your muscle mass. I'd also consider adding in Bent Over Laterals for your Rear Delts/Traps on Shoulder day. All the best.

MM

 

[New2Town]

MM,

I do train back, here's a workout I did a few weeks ago:


Thursday - Back
----------------
Iso Lateral Pull Backs - 10 X 90, 10 X 125, 6 X 145
Seated Row - 10 X 140, 8 X 160, 6 X 180
Lat Pull Down - 8 X 140, 8 X 140, 6 X 160
Reverse DB Fly - 10 X 10, 8 X 12.5, 6 X 15



I do legs as well, but it's mainly lunges and such since I am a runner and a biker.