Workout log + PROGRESS PICS!

[Kev07]

yeah i know something is definetely wrong, i'm pretty sure diet is a part of it but my workout routine might be wrong too, i'm going to revise my routine, i'll post it up tomorrow because what i'm currently doing is not the same as what i did when i first posted the routine.

what do you mean my rest periods are out of whack? t

 

[organizedconfusion]

you're whole routine is out of whack..I was expecting to see a really big dude with the original one you posted up.Honestly with the looks of you pics you'd benefit from the following tremendously-

Monday-
W#1-
Squats 3 x 8-10/failure
Bench press 3 x 8-10 /failure
Military press 3 x 6-8 /failure
Dips 3 x failure

Thursday-
W#2-
Deadlifts - 3 x 6-8

pull ups 30 total rep them out comfortably,say you can do 3 ,do 3,rest,do 3 more ,rest,until 30 is totaled up.
seated cable rows 3 x 8-10
(only because barbell rows are pretty tough if you don't yet have a feel for how they actually work the muscles,it's best to use something for you to learn how the movement of rowing actually is,plus the angle of barbell rows is kinda hard to learn for begginers)
db curls 4 x 8-10

This is the EXACT routine I am going on when I get back into the gym here in a couple of weeks.

Work it HARD ,no nessessarily heavy just yet.It's important to develop the mind/muscle connection first, in other words the ability to really feel the muscles under tension,get the full stretch and a full contraction through every movement and rep. It's a simple routine but it's effective. :rockon:

Also it's most important to take in a postworkout drink,I prefer weight gainers personally.About 500-600 calories,100 grams simple carbs (maltodextrin,frustose) and 40-50 grams protein (whey)

 

[blinkwatt]

So you're telling me that if he liked using really light weights, but wanted to pack on some serious mass, that it's okay, because after all, he likes lifting light...


:box::trouble: :kick: :box::trouble: :kick: :box::trouble: :kick:

He is still new to lifting as most of us are,the main thing is to make sure that we are happy w/ the results and are having fun in the gym.

 

[Throttle]

kev, the best advice in this whole thread was on the first page and a half... find alex's idiot's guide, absorb it, and then explain why you shouldn't do the routine he gives in there.

 

[Call_Me_Daddy]

*Cough*

*Rippetoe Training*

*Cough*

*http://forum.bodybuilding.com/showthread.php?t=998224*


Damn. Something's stuck in my throat.

 

[mrRuckus]

You do lack in your pec's this just might be your weak part and good to find it out early so you can do some extra sets or reps or go heavy to build them up.

His only weak part is his whole body. He doesn't have to focus on anything in particular. Christ, he just started.. weak parts.. sheesh

 

[Kev07]

this is what i did today (arms/shoulders day)

4x9 upright row w/ barbell (80 pounds)
4x10 military press with db, 40 lbs dbs
3xfailure( about 2-4) chin ups
3xfailure (none i just hold it half way) pull ups
3x10 reverse grip pulldown (50)

then i decided to do clean and jerks for some reason, it was interesting, i did a whole bunch of 1 rep sets, at 90 lbs

 

[Skilla_Staz]

I think this is where you're going wrong...

Three days a week.

Monday: Legs
Squats 5x5 1x20
Glute/Ham Raises 3x8
Leg Press 3x8
Calf Raises (Pick your own rep range here)

Wednesday: Upper body/Push
Bench 5x5
Incline DB's 3x8 (You should switch these two every week, leaving the dumbells second...so you may do incline then flat DB presses)
Shoulder Press: 3x8
Dips 3x8

Friday: Upper body/pull
Deadlift 5x5
PullUps 3x8
Bent Over Row 3x8
Reverse Shoulder Raises 3x8
1 arm DB Shrugs 3x8

 

[organizedconfusion]

I think this is where you're going wrong...

Three days a week.

Monday: Legs
Squats 5x5 1x20
Glute/Ham Raises 3x8
Leg Press 3x8
Calf Raises (Pick your own rep range here)

Wednesday: Upper body/Push
Bench 5x5
Incline DB's 3x8 (You should switch these two every week, leaving the dumbells second...so you may do incline then flat DB presses)
Shoulder Press: 3x8
Dips 3x8

Friday: Upper body/pull
Deadlift 5x5
PullUps 3x8
Bent Over Row 3x8
Reverse Shoulder Raises 3x8
1 arm DB Shrugs 3x8

quit being a prick,at least he's trying..god,the nerve of some people, I swear- no respect at all

 

[simon]

Yeah!! You're not getting anywhere, but well done for trying!!!!!!! I hope you consider taking my advice, but if at any time you feel under pressure please do tell me and I shall endeavour to rectify my behaviour. Kiss kiss.

It's obvious that something isn't working and that something needs to be dealt with.

 

[Kev07]

it's alright, the critism is good, i didn't post a workout log for just encouragement.

they are also right, something is wrong because my result is slow.

anyways i was at the gym yesterday and it was gettin hot so i was just wearin a wifebeater. my workout buddy told me that i'm getting huge. so i take it as a good sign

 

[Call_Me_Daddy]

this is what i did today (arms/shoulders day)

4x9 upright row w/ barbell (80 pounds)
4x10 military press with db, 40 lbs dbs
3xfailure( about 2-4) chin ups
3xfailure (none i just hold it half way) pull ups
3x10 reverse grip pulldown (50)

then i decided to do clean and jerks for some reason, it was interesting, i did a whole bunch of 1 rep sets, at 90 lbs

That's too much work. Especially for your diet.


Cut down the volume or eat plenty more.

I do three to four exercises per workout. And one of them is always squats or deadlift.

I keep the volume low and focus on moving weight.

 

[Kev07]

well the pull ups are really weak, i do like 2-4 chin ups and i can't even do a full pull up

 

[Call_Me_Daddy]

well the pull ups are really weak, i do like 2-4 chin ups and i can't even do a full pull up

That's because your lats and back are weak. For chinups you use mostly biceps... right?

 

[THE_ADDMAN]

Forget cutting! keep eating and training.

you know the drill. stick to heavy, compound lifts

Less is more!

 

[Kev07]

That's because your lats and back are weak. For chinups you use mostly biceps... right?

yep. i do my back excercises though =/ improving slowly..

i do all my compound excercises, i don't do many isolated excercises.

 

[Quiksilver]

Keep at it man, you're doing great. If gains start to slow or stop, switch something up. Yet to switch something up, you need to have everything else consistent. Focus on eating the right amount of cals each and every day, sleeping enough(i should take my own advice...), getting enough water, rest, etc etc.. One step at a time. Get it all in place, then decide whether something is working or not.

You need the foundation before you build the house buddy, atleast thats how we do it up here!

Keep at it.

 

[6-heads lewis]

You're nowhere near your strength potential and do not need a week to recover from body-part workouts. Switch to 3 full-body workouts weekly, if you're eating and sleeping well this shouldn't be a problem.

Rippetoe works great, follow C_M_D's link.

 

[Call_Me_Daddy]

yi do all my compound excercises, i don't do many isolated excercises.

Good work. That is how its to be done.

Keep on that path. But don't scrap isolation altogether. Its good for the extra little "touchups" to your physique. Or if you have parts that are lagging. But so far you don't have many of those.

Keep lifting big and when you're over 200, then you can worry about adjusting symmetry and all that. Until then, focus on the big lifts.

 

[Kev07]

I was wondering, does the fact that i work out from around 7:30ish til 9:30 ish affect much? night time

after workout i usually just take in some sort of protein and get ready for sleep

i have to work out like this becausei have school in the morning then i ahve work after school

today's routine:

stiff legs deads: 5x10, 135, +5 lbs each set
3x chin ups, 3x pull ups til failure (4, 3,2, and .5 .5 .5 respectively)
one arm seated rows 3x10 (92.5)
wide grip lat pulls 3x8 (100)

then ran a mile in 7:31

on a side note, i "cold approached" an hb7ish on the tread mill next to me, just some fluff talk about the show Heroes