New to the forum and want to start off by thanking everyone for the advice given out all over this forum. I am a rookie to lifting but dedicated to do what it takes to get better. I have a few questions (they may be scattered all over so if you pick them up any help will be appreciated). First I have been lifting for about 4-5 months, the last 2.5-3 have been consistent(consistent being the below workout). I understand that it takes time and dedication to get to where you want to be. I cant lift too much but hey, you gotta start some time. I’ve stuck around this routine the last 2.5 months and it seems as if im frustrated because im not seeing what I want (better definition and weight moving up). Like I said, im a rookie, so it might just be that I don’t know how long the actual time is before I see some better definition. 5'11 168lbs, and right now my body fat is 15.3%----Here is my routine:
Bench press 115 (10x’s) 135(8x’s) 145(5x’s) 160(1x by self 2 more with help)(170 3'x w/help) *sometimes ill burn out with 115 at the end as many times as I can
Incline DB 45 3x10
Decline Bench 105 (12) 115(8) 135(5)
Tricep curls 3x10 30lbs
Cable cross 3x10 30lbs each arm
Tricep Push-down 3x10 65lbs-70lbs-75lbs
Dips 2x burn
Reverse lat pulls 2x10 90lbs-100lbs
Lat Pull down 3x10 90lbs-100lbs-110lbs
Pull Ups 2x burn
Lawn Mowers 2x8 50lbs
Straight bar curl 3x10 30lbs-35lbs
hammer curls 2x8 25lbs (struggle with these but lowest DB’s are 25lbs)
wrist curls 2x20 on knees with starightbar–then 2x20 siting down w/ overhand grip
Negatives 1xburn (usually 40-50lbs)
Squat 115lbs10x’s-125lbs 10x’s-135lbs 8x’s-145 6x’s-155 2x’s
Calf Raises 110 12x’s 13012x’s 135 10x’s
Leg Curl 3x10 80lbs-90lbs-90lbs
Leg Extension 4x10 120lbs 135lbs-150lbs 165lbs
Dumbbell Shoulder Press 3x8 40lbs (rotate weekly with military press)
Shoulder Supersets 2x8 10lbs
Shoulder shrugs 3x8 35lbs
Day off after 3days then back to routine.(2nd part of week is same routine, little bit lighter weight more reps).
Also, when I started lifting, I was at 183lbs, now im at 168lbs. I heard that it’s a good thing because im losing “bad weight”...but shouldn’t I be gaining weight?
**I try to eat the best I can(been going good last month) my problem is eating breakfast, and I was told by my brother that I need to eat breakfast to get my metabolism going.. So when I do it’s a granola bar or fruit, then lunch I get sandwich and soup granola bar and sometimes fruit, then dinner ill eat entree at work(usually fish/turkey/chicken with vegetables (rice carrots or mashed potatoes) and either banana or fruit). Ill snack on fruit bars, granola bars, and special k bars. Every once in awhile Ill screw up and crave something stupid such as poptart or small bag of chips. I found out from another thread about fitday.com and have been using that(very helpful thanks) If I should post some of the stats off fitday let me know. But should I eat more or what? I was given the analogy of the body is like a fire, and the logs are the food, you cant just throw logs on every so often because the fire will go out, you need to keep the logs consistent and the fire will stay going. (Something like that, may be confusing.).
My weight has been going up on everything but bench. I do %’s of my max(relative around the %’s), but people told me about pyramids and your bench will grow fast, haven’t tried it..should I ? So I ask what to modify with my plan if something is wrong? My goal is to somehow (I know it will be awhile)get my bench up, get definition, and lower my body fat.. I ask, what is a reasonable date for these goals? If anyone has suggestions, please help...this rookie needs help from the big dogs in the forum. I probably missed other questions but will be sure to post. If anyone can throw out realistic goals I should aim for and dates to reach them that would be great.