getnripd
12-10-2005, 11:32 AM
Hey guys,
Well I've convinced myself that I've reached a turning point, and I really think keeping a journal will keep me motivated and give me access to your critiques.
About a month ago, I was talking to my brother, and he opened up my eyes: my routine (or lack of) was junk. I was still doing upper body monday, lower body tuesday, and upper body again wednesday. Looking back, I want to slap myself for that. I guess I just went on cruise control or something and expected to make gains and get results.
Here is my new routine that I've been on for 3 weeks now. Im really liking it alot better. On leg day I'm leaving the gym feeling like my legs can't go one more step. I love it.
day 1 – chest / triceps
flat bench press – warm-up set- 3 x 8
incline bench – 45’s on each side 3 x 8
flat dumbbell press – 60’s 3 x 8
flys – 40’s 3 x 8
skull crushers 3 x8
close grip bench 25’s
tricep pull downs 3 x 8
day 2 – leg day
leg press – 3 x 8
leg extensions - 3 x 8
hamstring curl 3 x 8
calf raises 3 x 8
day 3 – HIIT / abs
day 4 – shoulders
overhead dumbbell press 3 x 8
lateral dumbbell raise 3 x 8 1 arm at a time
leaning over dumbbell raise 3 x 8
shrugs with dumbbells and flat bench
HIIT / abs
day 5 – back and biceps
bent over rows 3 x 8
lat pull down machine 3 x 8
row machine 3 x 8
Close-Grip Front Lat Pulldown
bent over dumbbell rows
preacher curls 3 x 8
bicep curls 3 x 8
* running the rack sometimes
In the past 2-3 weeks though, my motivation has gotten a little sidetracked cuz im worried about getting fat and bloated. Nov 10, I was 193, Today, Dec 10, im 205. My bodyfat has gone up from 15% to 16.7%. That means for gaining 12 lbs, I only gained about 3 lbs of fat. Im just wondering is there any way to gain lean body mass/muscle without getting all chubby? Should I try a clean bulk, or is it possible to gain muscle while eating maintenance. I used to be 231 lbs, and I remember how bad i felt, so when i see the scales going up, i'm just like sh*t,here goes all my hard work. I guess i need to stop focusing on the scales and look more in the mirror. My goal is to pack on muscle for the next 4 months or so, and then cut down for the summer. I'd be really happy if I got my abs showing for the summer. Do you guys think this routine is good for what I'm going for?
Should I up the cardio?? Should I forget about the fat I already have on me, and just worry about adding muscle. I guess my mindset now is, OK, you'll get a little bloated for the winter, but next summer, you'll be ripped and it will all pay off..
I have all the motivation in the world to getting in the car and driving to the gym, but I just wanna make sure I'm not wasting my time and making gains
I also ruled out cutting now because I don't think I have enough muscle mass for it to make sense. Right now Im 6'1" 205 with 16.7% BF. I'd like to be at a cut up 189lbs for a vacation in April, or maybe even better.
I really like hearing from you guys cuz you have great information. Last time I posted you guys were really helpful in congratulating my fat loss. Now it's time for me to pack on the muscle.
Thanks in advance
Matt
Ill post pics in like 5 min, I have to resize them and everything
Well I've convinced myself that I've reached a turning point, and I really think keeping a journal will keep me motivated and give me access to your critiques.
About a month ago, I was talking to my brother, and he opened up my eyes: my routine (or lack of) was junk. I was still doing upper body monday, lower body tuesday, and upper body again wednesday. Looking back, I want to slap myself for that. I guess I just went on cruise control or something and expected to make gains and get results.
Here is my new routine that I've been on for 3 weeks now. Im really liking it alot better. On leg day I'm leaving the gym feeling like my legs can't go one more step. I love it.
day 1 – chest / triceps
flat bench press – warm-up set- 3 x 8
incline bench – 45’s on each side 3 x 8
flat dumbbell press – 60’s 3 x 8
flys – 40’s 3 x 8
skull crushers 3 x8
close grip bench 25’s
tricep pull downs 3 x 8
day 2 – leg day
leg press – 3 x 8
leg extensions - 3 x 8
hamstring curl 3 x 8
calf raises 3 x 8
day 3 – HIIT / abs
day 4 – shoulders
overhead dumbbell press 3 x 8
lateral dumbbell raise 3 x 8 1 arm at a time
leaning over dumbbell raise 3 x 8
shrugs with dumbbells and flat bench
HIIT / abs
day 5 – back and biceps
bent over rows 3 x 8
lat pull down machine 3 x 8
row machine 3 x 8
Close-Grip Front Lat Pulldown
bent over dumbbell rows
preacher curls 3 x 8
bicep curls 3 x 8
* running the rack sometimes
In the past 2-3 weeks though, my motivation has gotten a little sidetracked cuz im worried about getting fat and bloated. Nov 10, I was 193, Today, Dec 10, im 205. My bodyfat has gone up from 15% to 16.7%. That means for gaining 12 lbs, I only gained about 3 lbs of fat. Im just wondering is there any way to gain lean body mass/muscle without getting all chubby? Should I try a clean bulk, or is it possible to gain muscle while eating maintenance. I used to be 231 lbs, and I remember how bad i felt, so when i see the scales going up, i'm just like sh*t,here goes all my hard work. I guess i need to stop focusing on the scales and look more in the mirror. My goal is to pack on muscle for the next 4 months or so, and then cut down for the summer. I'd be really happy if I got my abs showing for the summer. Do you guys think this routine is good for what I'm going for?
Should I up the cardio?? Should I forget about the fat I already have on me, and just worry about adding muscle. I guess my mindset now is, OK, you'll get a little bloated for the winter, but next summer, you'll be ripped and it will all pay off..
I have all the motivation in the world to getting in the car and driving to the gym, but I just wanna make sure I'm not wasting my time and making gains
I also ruled out cutting now because I don't think I have enough muscle mass for it to make sense. Right now Im 6'1" 205 with 16.7% BF. I'd like to be at a cut up 189lbs for a vacation in April, or maybe even better.
I really like hearing from you guys cuz you have great information. Last time I posted you guys were really helpful in congratulating my fat loss. Now it's time for me to pack on the muscle.
Thanks in advance
Matt
Ill post pics in like 5 min, I have to resize them and everything