PDA

View Full Version : Square one



Elgordo
05-30-2007, 06:43 PM
I've finally started lifting at the ripe age of 16 I completed a half assed cut back in November when I dropped from 190 to 175, but that got the ball rolling. I've always lifted on and off half heartedly. Up until about 2 months ago when I decided to get serious. I lift 4 times a week. I'm stacking with N.O. Explode, Cellmass, and Nitrix. My weight currently flucuates between
175-180 at 6'0/6'1". I just don't know if I want to cut now or bulk first then cut. I have a ton of fat all in my gut and love handles. Any opinions? Any guesses on my BF%

:newbie:

Front Relax
http://img261.imageshack.us/img261/8146/frontrelaxlr4.jpg

Front flex
http://img404.imageshack.us/img404/4885/frontflexbq0.jpg

Front Bi's
http://img404.imageshack.us/img404/3871/frontbixo2.jpg

Back
http://img267.imageshack.us/img267/93/backrelaxbt6.jpg

Side
http://img261.imageshack.us/img261/7339/siderightwu5.jpg

Other side
http://img404.imageshack.us/img404/4724/sideleftzn7.jpg

Mr. D
05-30-2007, 06:52 PM
Ditch the "stack" and save your money.

Eat slightly above maintenance, maybe 5-10% more. Work on building muscle mass and a slow body recomp. You are 16, have lots of natural test flowing and have nothing but time with the summer here.

Focus on eating good nutritious food and getting in your protein and fat requirements.

I would also suggest a 3x a week, full body workout with 2 days of HIIT mixed in.

Take saturday and sunday off to be with your boys.

KoolDrew
05-30-2007, 06:56 PM
What exactly does your routine look like?

Elgordo
05-30-2007, 07:54 PM
I currently do get my daily protein needs, or an excess with the aid of whey and I'm starting HIIT two times a week while swimming.

For my routine I try to knock out at least 5 sets at 8 reps a piece, while doing compound workouts, if I can.

I usually go to the gym and hit this order. I also do alot of drop and super sets

Benchpress
D.B. Bench press (followed immediately after benchpress)
D.B. Flyes/incline D.B. Flyes (followed immediately after benchpress)
E.Z. curl bicep curl (3x12)
D.B. Hammer curl (5x8) then dropset until failure
Arnold press(5x8)
Military press/incline(5x8)
Lat pulldowns (5x8)
Shoulder shrugs*
Tricep pushdowns*
Skull crushers*
Back extensions*

Lower:
Squats (5x8)
Deadlifts (5x8)
Power clean(5x8)
Hang clean(5x8)
calf raises(5x8)

That's what I can think of right off the bat. I don't stick to that every time I hit the gym there is some variation to keep my muscles from getting used to the workouts.

Built
05-30-2007, 08:51 PM
Why so much volume?

PhilsterT
05-30-2007, 09:44 PM
Pull up your boxers.

Bako Lifter
05-30-2007, 09:51 PM
Geez, that's way to much on the upper day.

And lol at the 80 total cleans... after squats and deadlifts.

Get yourself set up with a real routine to start makin' some gains. You could be a strong mutha f**** pretty soon. You already look big for 16.

Mr. D
05-30-2007, 10:45 PM
Since you seem pretty experienced with lifting, try this routine.

Its a variation of Bill Starr's 5x5 and you will definitely experience size/strength gains. Its 3 days a week, so 2 days for HIIT and 2 days for your body to recover.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

There is a handy little excel file to download where you can enter your current 5RM and it will calculate it out for you what you should be lifting each week. Do that program with good clean, slightly above maintenance diet and I guarantee you will get second looks when school opens back in August/September.

Continue using whey protein, if you need it to hit your protein requirements. Other than that eat lots of lean cuts of meat, fish, good carbs, and good fats.

Good Luck!

Altephor
05-31-2007, 08:38 AM
Pull up your boxers.

+1, your pants too while you're at it.

Elgordo
05-31-2007, 11:37 PM
That routine is spread out over 3 days I'm not doing all of those in one day. Yikes! anywho, thanks for all your help and thanks to Mr.D for that link, it helped alot!

Sorry about the pants I wasn't really paying attention to that

Built
06-01-2007, 12:34 AM
Still though - five sets of 8? For practically everything? Why? And why all the drop sets?