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Thread: 160lbs, 5'11", first pics

  1. #1
    Wannabebig Member TheLittleGuy's Avatar
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    160lbs, 5'11", first pics

    Hi guys - first pics here, so please don't be too cruel. I'm 30 years old, returning to lifting after several months off, and looking for advice. 160lbs, 5'11". And a long way off this (great work, BTW)





    My feeling is that most of my work needs to go into chest and shoulders.

    My proposed routine is this:

    Day 1:
    Back: Chin-ups
    Chest: Bench press
    Legs: Rest
    Arms & Shoulders: Shoulder press & curls
    Abs: Weighted situps

    Day 3:
    Back: Rest
    Chest: Rest
    Legs: Squat
    Arms & Shoulders: Shoulder press, clean & press
    Abs: Rest

    Day 5:
    Back: Chin-ups
    Chest: Bench press
    Legs: Deadlift
    Arms & Shoulders: Overhead press, Tricep pushdown
    Abs: Weighted situps

    I'm wondering whether Day 3 is too light, although I'm normally pretty shattered after squatting, so I don't want to add any other "big" exercises that day. Grateful for any thoughts or advice.

  2. #2
    Senior Member getfit's Avatar
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    you have a good base to work on


    work your lower body just as you do your upper.
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  3. #3
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    your program looks good except I would recommend fitting in exercises like shrugs, bb rows, sldl, and calf raises into your program. You could throw out tricep pushdown and replace with close grip bench, also. By the way you have a great base to build on and your body looks proportional. I would recommend if you are going to hit bodyparts 2 times a week do it for all bodyparts. Just my opinions, take it for what its worth. You could clean bulk and look really great in a couple of months.
    Last edited by Gabrielle; 03-23-2006 at 09:29 PM.

  4. #4
    Wannabebig Member TheLittleGuy's Avatar
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    How does this look as a modified routine?

    Sunday:
    Back: Chin-ups
    Chest: Bench press, Clean & press
    Legs: Rest
    Arms: Curls
    Shoulder: Shoulder press, DB Shrugs
    Abs: Weighted sit-up

    Tuesday:

    Back: Straight-leg Deadlift
    Chest: Rest
    Legs: Squat
    Arms: Rest
    Shoulder: Shoulder press, Barbell row
    Abs: Rest

    Friday:

    Back: Chin-ups
    Chest: Bench press
    Legs: Deadlift
    Arms: Curls
    Shoulder: Overhead press
    Abs: Weighted sit-up

  5. #5
    Wannabebig Member TheLittleGuy's Avatar
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    Well, April's been a disappointing month. I was up to 170lbs at my heaviest, but I went on vacation and lost 10lbs (I know that's not how it's supposed to happen, but I managed to eat something that seriously didn't agree with me. The dysentary diet works wonders for crash weight loss).

    Still, I managed to get to the gym on schedule, and my weights are progressively going up, so that's a good thing. And I've got a nice tan.






  6. #6
    Senior Member
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    Quote Originally Posted by TheLittleGuy
    How does this look as a modified routine?

    Sunday:
    Back: Chin-ups
    Chest: Bench press, Clean & press
    Legs: Rest
    Arms: Curls
    Shoulder: Shoulder press, DB Shrugs
    Abs: Weighted sit-up

    Tuesday:

    Back: Straight-leg Deadlift
    Chest: Rest
    Legs: Squat
    Arms: Rest
    Shoulder: Shoulder press, Barbell row
    Abs: Rest

    Friday:

    Back: Chin-ups
    Chest: Bench press
    Legs: Deadlift
    Arms: Curls
    Shoulder: Overhead press
    Abs: Weighted sit-up
    First off, Straight leg DLs work your posterior chain not your back (lower back a little I guess) and Barbell rows are a back exercise that use your rear delts as stabilizers. I also noticed that for arms you list "curls" are you doing any direct tricep work? Personally, I would try the WBB1 routine if you haven't already. It's pretty tried and tested and I know I see good results from it.

    Other than that the pics look pretty good.
    Age:20
    Weight:180lbs
    Height:5'9"
    Max Lifts:
    Bench Press-315x1
    Deadlift~415x1 (injured)
    Squat-505x1

  7. #7
    ...and then there was iron Andre3000's Avatar
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    you might wanna ditch the spiralling chest hair

  8. #8
    Senior Member
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    rofl
    Age: 21
    Location: England
    Weight: 180
    height: 6ft 2"
    BF: 14-18%

    Training for: 2.5 months

    Bench: 176lb
    Deadlift: 260lb
    squat: ?

  9. #9
    Senior Member Eszekial's Avatar
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    Quote Originally Posted by outsidethe9
    you might wanna ditch the spiralling chest hair
    "You know how to cut to the core of my Baxter, you're like a miniature Budha"
    Last edited by Eszekial; 05-17-2006 at 02:28 PM.
    Eszekial's Journal
    Age:20
    Height: 6'1
    Weight: 200
    Body Fat: 12%
    Bench: 265x3
    ATFSquat: 315x3
    Dead: 275x3

  10. #10
    The Animal Wholefnshow's Avatar
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    Quote Originally Posted by outsidethe9
    you might wanna ditch the spiralling chest hair
    Couldent have said it anybetter
    "Yeah, you pay your gym dues but it goes well beyond that. You pay your dues everytime you squat. You pay them everytime you puke. This is what you pay just so you can respect yourself and call yourself a man. This is a heavy duty. This is Animal!" Can You Handle It?

  11. #11
    Senior Member Canadian Crippler's Avatar
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    You can reach that goal in less than a year.
    Last edited by Canadian Crippler; 05-17-2006 at 08:59 PM.
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