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Tainted Glory
03-09-2007, 09:08 AM
Age: 18
Weight: 172lbs empty
BF: ???
Date: 3.9.07

I'm looking for critiques and compliments. I snapped these pics about a week into my first attempt at serious weight lifting; serious in the sense that I am working on both diet and lifting. Hopefully this will turn into something!

[[Warning...piss poor posing follows]] :newbie:

Front relaxed
http://img.photobucket.com/albums/v119/YFZ450Racer/IMG_2347.jpg

My attempt at a lat spread
http://img.photobucket.com/albums/v119/YFZ450Racer/IMG_2344.jpg

Back (didn't turn out too bad)
http://img.photobucket.com/albums/v119/YFZ450Racer/IMG_2342.jpg

Front
http://img.photobucket.com/albums/v119/YFZ450Racer/IMG_2338.jpg

Front double bi
http://img.photobucket.com/albums/v119/YFZ450Racer/IMG_2336.jpg

Tainted Glory
03-09-2007, 09:09 AM
My split (needs work)

DAY 1: Chest/ Back
3 sets of flat bench
3 sets of deadlifts
3 sets of DB incline
3 sets of pulldowns (concentrated pullup-IDK the name)
3 sets of chest flies
3 sets of rows
2-3 sets of dips
3 sets of shrugs

DAY 2:OFF

DAY 3: Legs/ Forearms
3 sets of light squats (form leaves much to be desired)
3 sets of hack squats
4 sets of calf raises
3 sets of seated leg curls
3 sets of reverse leg curls
10 minutes of steep incline walk
3 sets of forearm curls
3 sets of DB wobbles (30 reps per set)
3 sets of seated forearm curls
3 sets of reverse curls

DAY 4: OFF

DAY 5: Shoulders/Arms
3 sets of military press
3 sets of concentration curls
3 sets of straight arm extensions (arms go out to the side while holding DB)
3 sets of french press
3 sets of standing lat raises
3 sets of hammer curls
3 sets of elbow out extensions
3 sets of tricep pulldowns

DAY 6: OFF

Day 7: OFF

BFGUITAR
03-09-2007, 09:12 AM
How many reps?

Tainted Glory
03-09-2007, 10:59 AM
Most exercises are done in a 12, 10, 8 fashion, increasing weight each set. I've been toying with another split and will post it shortly to see which gets the better response.

Tainted Glory
03-09-2007, 11:13 AM
Split #2

Day 1: Chest/Tricep (10/8/6 fashion)
3 sets of flat bench
3 sets of close grip bench
3 sets of incline bench
3 sets of skull crushers
3 sets of chest flies
3 sets of tricep pulldowns

Day 2: OFF

Day 3: Legs/Forearm
3 sets of hack squats (10/8/6)
3 sets of seated leg curls (10/8/6)
3 sets of standing calf raises (12/10/8)
3 sets of seated reverse leg curls (10/8/6)
3 sets of leg press (10/8/6)
3 sets of calf raises on press (12/10/8)
3 sets of forearm wobble (30/30/30)
3 sets of reverse curls (12/10/8)
3 sets of forearm curls (10/8/6)

Day 4: OFF

Day 5: Back/Bicep
3 sets of deadlift (8/6/4)
2 sets of SLDL (8/6/4)
3 sets of DB curls (12/10/8)
3 sets of rows (10/8/6)
3 sets of weighted chin ups (10/8/6)
3 sets of preacher curls (12/10/8)
3 sets of shrugs (12/12/12)

Day 6: OFF

Day 7: Shoulders
3 sets of military press (10/8/6)
3 sets of standing lat raises (10/8/8)
3 sets of seated DB press (10/8/6)
3 sets of DB outs (8/8/8) [start with arms at side, end with arms parallel to shoulders]

*5 minute walk as a warm up (3.6mph)
**weighted crunches and situps every other day
***Nitrean taken once before workout, once post workout, and once on off days

Detard
03-09-2007, 11:33 AM
You have a really good base to start out with. Make sure you focus on heavy compound movements (particularly the big 3 - squat bench and deadlift) and you should pack on mass nicely. Make sure your getting enough protein and calories to build muscle. good luck!

ederon
03-09-2007, 02:56 PM
you look great for starting out, hope you hulk it out, (just don't get bigger than me :P)

Keep it, just as said above make sure your eating enough, most people these days eat 3 square meals, thats good...... good for your baby sister!!! but not for a guy who wants to add some serious muscle!
GL