View Full Version : Starting again after 6 months of sloth

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...

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

11-09-2003, 08:27 PM

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.

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...

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:

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