Hello all,

Well after not going to the gym for about two months I have finally decided to get back into it.

I wasn't really a stranger to the 24 hour before this, but i was kind of ill-informed about weight training which is why I made this post - So that I could get some answers and kind of keep track of my progress.

 

Day 1: 133.8 pounds.

Day 2: 135.5 pounds.

 

As of 6/19/10, I'm 5'6 and 133.8 pounds.

I'm hoping to gain weight and decrease a small amount of body fat around my stomach area.

 

Well, I guess i'll show pictures as of 6/19/2010.

[spoiler=June 19th, 2010. Height - 5'6 Weight - 133.8]

 

 

 

I know that's not a very wide array of pictures, but whatever.

I also maxed out yesterday and recorded that.

 

 

[spoiler=Maxes as of 6/19/2010]Maxes as of 6/19/2010 (only maxed in a few basic exercises)

Squatting:

10 reps of 135 (bar included in measurements - 45 pounds.)

10 reps of 155

5 reps of 175

2 reps of 195

1 rep of 205.

I just took my max to be 205, even though I was kinda tired out after doing the ones before. (80 on each side)

 

Benching:

10 reps of 115 (bar included)

10 reps of 125

5 reps of 135

2 reps of 145

1 rep of 155

Again, took my max as 155lbs. (or 55lbs on each side)

 

Two Arm Bicep Curls:

10 reps of 80

10 reps of 90

10 reps of 100

7 reps of 130

Took my max as 130lbs.

 

Tricep Pull Downs (wasn't sure how to max with triceps?):

10 reps of 100

8 reps of 110

4 reps of 120

1 rep of 130

Took my max at 130(same as biceps?)

 

I also did an exercise for my shoulders but don't know what it was called.

 

 

 

 

 

 

Any questions/advice to give for strength and muscle gain (especially in the chest/back area), but pretty much all around, would be greatly appreciated.

I'll try and check back on this like once a day. Thanks!

 

Also, if anyone can tell me how to use hide tags.. would be useful:]

 

 

 

Highlight the text, click Other styles, click Spoiler, and then click Add.

Deadlift heavy for back, a 5x5 routine or something like that, add weight every workout while you can then switch to a Bill Starr style micro-periodisation once you start plateauing. Pullups and hyper-extensions are good supplementary back exercises.

 

In my experience a 5x5 program doesn't build the chest quite as well, I'd still recommend 5x5 on the bench press but place more emphasis on the supplementary stuff, specifically incline and flat bench flyes which are great for chest mass growth. Everyone's different, but for me I've had a bit more success when I vary things a bit with the chest, alternate between dumbbells and bars, do different numbers of sets/reps, do drop sets, sets to failure etc. Experiment and see what works for you.

 

And of course, lots of protein with a good diet.

A 5x5? Can you explain that in a little more detail? I'm assuming you mean 5 sets of 5 reps. I usually do 3x10 but will definitely try out a 5x5.

And also - Bill Starr style micro-periodisation. What the hell is that haha?

 

Didn't go to the gym today, I go every other day. Should I change that?

And i also posted my maxes/height and weight and stuff if anyone has any questions or advice for me, i'm all ears!

A 5x5? Can you explain that in a little more detail? I'm assuming you mean 5 sets of 5 reps. I usually do 3x10 but will definitely try out a 5x5.

And also - Bill Starr style micro-periodisation. What the hell is that haha?

 

Didn't go to the gym today, I go every other day. Should I change that?

And i also posted my maxes/height and weight and stuff if anyone has any questions or advice for me, i'm all ears!

In general every other day is better, but if you're sure to be working different muscles every day and you're really careful about what you eat ( a lot of protein especially) you can get away with it.

 

I'd stick to every other day though.

A 5x5? Can you explain that in a little more detail? I'm assuming you mean 5 sets of 5 reps. I usually do 3x10 but will definitely try out a 5x5.

And also - Bill Starr style micro-periodisation. What the hell is that haha?

 

Didn't go to the gym today, I go every other day. Should I change that?

And i also posted my maxes/height and weight and stuff if anyone has any questions or advice for me, i'm all ears!

 

Yeah 5x5 is just that, it's better for strength gain than 3x10 because you can lift much heavier weights for 5 reps and allows you to do more incremental increases with each set than just 3 sets. You can find loads more information about basic 5x5 programs at these two sites:

 

http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

 

Lots of squats, which you're already doing, because they're great for overall strength and mass gain.

 

Bill Starr's program is described here. It's a little more complicated because you split each week into heavy, medium and light day as described, but it's still pretty simple. It allows you to increase your theoretical max lift each week incrementally, and has lots of supplemental stuff. You could possibly even start with Bill Starr.

 

http://www.deepsquatter.com/strength/archives/manrodt4.htm

 

I always do variations of 5x5 now, the only thing I might change is add in a few more supplemental exercises depending on what body-part I feel like working. So a workout might be standard 5x5 squats, deadlifts and bench with a 4x8 bicep curl / french press superset to work biceps and triceps. I kind of just use my imagination with those though, it's only cosmetic. The primary strength and mass gains come from the heavy lifting.

 

Every other day is fine and recommended. Squatting three times a week may seem slightly counter-intuitive if you listen to all the "each body-part once a week" bodybuilder mantra, but you can do it because your recovery time will improve a lot and you're not completely destroying your legs with the squats.

 

Sorry this post is a bit rushed, but the articles I posted should give you lots more info. 5x5 is a lot of a fun because you see yourself getting a lot stronger quicker each week, and the mass gains definitely follow.

If you want to develop your squat hardcore, try this. Take a weight that you can only do 10 reps with (so for you, looks to be about 155 lbs). Now once every month or two, instead of doing your normal squat routine, do a warm up and then do 20 squats with a weight that you usually only do 10 with. Not only will it develop your legs, but it will train your mind aswell. Around the 10th squat you should feel like you have given nearly everything you have. But just take it slow from there, breathe deep and heavy, and maintain focus. Obviously don't hurt yourself though (but you appear to be in decent shape so I think you could handle this).

 

I have done this twice now and have puked both times, lol. But then when I return to my normal squat routine the next week, I can tell my legs feel much stronger.

Alright guys - First Day of my routine was today.

 

I must admit, it's sad to see how much weaker you get after not going for awhile..

 

Today I worked chest/arms. I also do abs every time i go.

 

Bench Press

Incline Press

Cable Flys

Some other pec-fly kinda thing (machine)

 

Tricep Push thing (don't know how to explain it, you lie sideways on a bench and pull the weight behind your head, then up..)

Tricep Pull-Downs

Tricep kickers..

 

Bicep Curls (free weight, one hand)

Two handed Bicep curl

Another bicep curl on a machine.. is there really any other way to work biceps besides a curl? haha.

 

 

Basically the weight i was doing today is alot smaller in comparison to what i used to do on a regular basis, which just makes me all the more motivated.

 

And it was hard to wash my hair in the shower afterwards<3

 

Weigh in Day 1: 133.8

Weigh in Day 2: 135.5

I wouldn't weigh yourself every day, rather every week. You'll see more progress that way and it will be less effected by stuff like what you ate.

 

Just my personal choice though :P

When are you weighing yourself? You should be doing it in the morning before you eat/drink anything

Oh. Right. Guess I really didn't think that too. I've been weighing in at the gym after i do my workout.. it's convenient and accurate lol.

I'll make sure to weight myself in the morning from now on..

 

My gymming today. Just have been eating and working like crazy. I also had sex in a parking lot last night for the first time, which was probably the highlight of my week. :thumbup:

 

Cheers to everyone! Hopefully this topic keeps up long enough until we see actual progress.. lol

Yeah make sure it's in the morning, cause I can guarantee there isn't that much difference in weight between two or even a couple days

Alright.. had to work all day today but went to the gym for about an hour and fifteen minutes..

it's now 12:20am:O.

 

Worked back and shoulders today, threw in some triceps/biceps and squats as well..

 

Feeling good. Enjoying my cookies and cream protein shake and like 4882 pieces of salami:]

Alright guys. Been a couple days, still been gymming it up..

 

Was supposed to go Thursday but had an extremely long firefighting class (hose lays!) in which i got extremely wet and tired.. and got kidnapped by two friends of mine right after who insisted that i come make white mac n cheese with them at [bleep]ing midnight..

 

So i went friday. it was whatever, same ol same ol. Arms + Chest on friday.

 

Just got back from going today, Back + Shoulders, Squats, and a shower.

Ate a grilled chicken sandwich, protein shake, and beans:]

Any gains, bro?