Why not another one? Mr. Bond's training log (Advice welcome)

[Mr. Bond]

Age:24
Height: 6'4"
Weight: 195


I got back into the gym two months ago after deciding that I had enough of being skinny. My weight may not seem so low, but I was quite skinny in my upper body. So far I've bulked up enough for people to notice, but but nothing earth shattering. My brother (who is absolutely ripped) got me to start taking Animal Pak M-Stak and using Muscle Milk after my workouts. So far I like the M-Stak. It really has helped with definition.

Where I'd like suggestions would be my diet and workout plan.

Here's what I did today.


Bench Press
---------------------
2 sets of 190lbs x 6 reps
190lbs max reps (10 today)
step down to 135 lbs, max reps (something like 16 today)


Dumbell Curls
---------------------
Warmup set 5 x 20lbs each arm
2 sets of 5 x 30lbs each arm
30lbs max reps (6 each arm today)
step down to 20lbs max reps (7 each arm)

Arms Extended Pecs Machine
----------------------------
Warmup set 10 x 60lbs
2 sets of 8 x 120lbs
120lbs max reps (6 today)

Lateral Dumbell Raises (New this week)
----------------------------------------------
3 sets of 5 x 10lbs each arm


Cardio
---------------
Elliptical for 21 mins 2.75 miles

 

[Mr. Bond]

Okay, I have internet at my new place, so I can update this.


I've put on some muscle since I weighed myself last. I thought I was still 195 before, but I must not have been. Yesterday I weighed myself at 205.

I'm up to curling 40 lb dumbbells and shrugging 50 lbs dumbells. I could definitely shrug more but my gym only has ones that go up to 50.

My pecs haven't really been getting as much of a workout lately. There isn't a pecs machine in my new gym, and I can never seem to keep lying dumbell pull overs steady after I've already worked my triceps.

My cardio has been better. I've been using what amounts to a heavily inclined elliptical and I can definitely tell an improvement.

 

[Mr. Bond]

Little update...

I've expanded my workout routine and figured out what works for me. Here are the exercises I'm currently doing 3 times a week.

Bench Press
Arm Curl
Decline Lying Dumbbell Pullovers
Lateral Dumbbell Raises
Dumbbell Shrugs
Rowing Machine (Don't remember what the lift is called. Works your back muscles.)


Each exercise involves two consecutive warmup sets (one with roughly 25% of the max weight I'm lifting for the day, one with 50%) and two full work sets. I'm going for a combination of strength and looks so I work with a max lift at 5 reps one week, 6 the next week, 7, etc until I get to 12 reps. Then I move up in weight.

On off days I do cardio on the elliptical and LOTS of crunches. I started at 30 crunches for a days work, and now have worked up to 400 crunches in 10 minutes.

I still take the supplements (which are awesome)...muscle milk an hour before and immediately after my workout.

I've started to look pretty damn good. People have noticed, which is nice...but mainly I feel good about myself. Lift hard guys!

 

[Mr. Bond]

Lmao. Good one.

I sprained my ankle. It isn't ready to support lifting yet.