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View Full Version : Starting again after 6 months of sloth



Dramascus
11-09-2003, 08:25 PM
Hey guys, this is my first post here.

I was seriously into BB for 1 1/2 years and managed to get to just under 200 lbs at 5'11. I got interested in other things for about 6 months and lost most of the muscle but now im coming back to get in shape.

Im down to 170lbs @ anywhere from 12-15% BF.

Rather than get huge like last time I just want to stay at under 10% BF and have a hard, strong, muscular body. I found being big and bulky to be too stressful, I got tired really easily and my legs chaffed when I walked, not much fun...

These pics were taken today, I'm looking for some advice on what spots to focus on and any helpful tips.

Front double bi should be attached...

Dramascus
11-09-2003, 08:26 PM
Front lat spread

Dramascus
11-09-2003, 08:27 PM
Legs

Dramascus
11-09-2003, 08:27 PM
Heres the routine im going to start today:
All are 4-6 reps, excpet abs which will be something like 6-12

Monday: Hamstrings/Back

Good Mornings x3
Romanian Deadlifts x3
Hamstring curls x3
Chin ups or Lat pulldown x3
DB Bent over rows x2
Machine incline rows x2

Tuesday: Chest/Triceps/Abs

DB Incline press x3
DB Flat press x2
Pullovers x2
Tricep dips x2
Tricep extensions x2
Tricep pushdowns x2
Incline crunches x3
Incline hip raises x3

Thursday: Quads/Biceps

Squat x3
Leg press x3
DB Curls x3
BB Curls x2
Preacher curls x2

Friday: Shoulders/Traps/Abs

DB Overhead presses x3
Upright rows x2
DB Front raises x2
DB Shrugs x3
BB Shrugs x2
Incline crunches x3
Incline hip raises x3



Back lat spread

Big J
11-09-2003, 08:40 PM
Looks like you need to eat bro. I dont think 30 pounds of added muscle would hurt you at all. I weigh 198 @ 5'11" & I dont have the problems you mentioned.

You seem to have a good base to start with & lots of room to build onto. Wish you the best & good luck.

studofthesouth
11-11-2003, 03:00 PM
you need to watch that alcohol its collecting around the midsection. a tan would help too! keep training hard... you have a good base...

Dramascus
11-11-2003, 06:52 PM
Nah I dont drink, man.

But I am endo/meso so I put on fat very easily even though I eat a good diet.

Thanks for the comments guys I appreciate it. Summer is starting now in Australia so yeah I am going to try and bronze up my bod.

Hopefully "muscle memory" is true and I will regain some of the mass I lost quickly. I have had 2 workouts so far its going good, not much strength has been lost and im sore as hell from those deadlifts.

Scott S
11-11-2003, 07:34 PM
Arms and lats are already looking good! Just gain your weight slowly (like .5-1 lb/week), and I don't think you'll have any problems.

Good luck! :thumbup:

WestyHeadbanger
11-11-2003, 07:46 PM
Hello Australia. Go hard son. See you at the beach...!!