Sephin's Bodybuilding Routine/Progress

[derringer57]

Hello, and welcome to my bodybuilding thread. Since I am on break from Penis Enlargement due to injuries and only plan a 10-15 minute slow slow gain / maintanence routine once Im back into it, I decided to focus on BB like I always wanted.

Until I can get a pass to a gym with my friend so I got a spotter and motivator I really cant so some exercises I want like seated row, squats, leg curls, leg presses, calf raises, so I really cant work lower body hard yet. So for now this is my workout schedule. BTW I am hella weak as I havent lifted in forever, so I am starting small to get form and strength back. Also I am currently 180lbs and 6' 2" maybe a little taller.

Sunday
Bench 8 reps x 2 sets @ 105lbs
Dips til exhaustion x 2 sets
Pushups 25 x 3 sets

Monday
Straight Pulldown 8 reps x 2 sets @ 50lbs
Behind Head Pulldowns 8 reps x 2 sets @ 90lbs
Lying Arches 30 reps x 2 sets

Tuesday
Ab Workout (Consists of V-ups, 90s, toe-touchers, chinese situps, side crunches and a bunch of stuff hitting all the abdominals)

Wednesday
Bicep Curls 8 reps x 2 sets @ 30lbs
Lateral Raises 8 reps x 2 sets @ 15lbs
Frontal Raises 8 reps x 2 sets @ 15lbs

Here is my diet with rough carb/protein/calorie numbers from what I got online and checked on food boxes.

Morning
6AM
Glass of water
Glass of OJ x2 78g/2g/300
Oatmeal 81g/9g/420

7AM
2 Eggs 4g/22g/330
Glass of Milk 13g/11g/120

Snack
Doritos 18g/2g/140
Bottle of water

Lunch
Hamburger 39g/46g/680
Lemonade

Afternoon
3pm
Peanut Butter 14g/14g/380
Glass of Milk 13g/11g/120

2 Glasses of water

Dinner
Beef/chicken/etc 1g/20g/300
Glass of Milk x2 26g/22g/240

2 Glasses of water

Post-Workout
Protein Shake 13g/53g/340
Peanut Butter 14g/14g/380

2 Bottles of water

Bed-Time
Egg 2g/11g/110
Glass of Milk 13g/11g/120
Glass of Water

Carbohydrate Total: 329
Protein Total: 248
Approx Calories Total: 4,000

That is the plan I think the timing and diet will take getting used to. My g/f is gonna hate how I will cut back time with her etc, but ah well, I want to focus on BB now. Tell me what ya think and drop me any tips I am starting tomorrow.

 

[copper_handshak]

Looks pretty good. Diet is a key factor. Are you bulking or cutting? Also for legs you can do deadlifts and lunges if you have some dumb bells.

I visit a forum called wannabebig.com that is all about body building and weight lifiting. Its pretty cool and has tons of information on diet and routines.
Im getting ready to lift later tonight.

Good luck Sephin!

 

[sikdogg]

Hey bro, it doesn't look like your doing enough exercizes to grow nor is your diet solid. You're not even working out you whole body...

Take a look at what i've been doing... the workout and diet that i'm attaching is for cutting and i've made great progress on it. You can see that even while cutting, i'm eating much more than you are and my workouts hit all body parts.

I'm in the process of switching from cutting to bulking but in the last 3 months that i followed my diet/exercize routine, i lost close to 20 lbs and went from 21% bodyfat to about 14%. If you want to gain weight, just double the portions and you will be eating ~4,000 cals per day. The diet is based on the training so you can see that on certain workout days, i eat more and others i eat less.

I started this program after being out of BB for almost a year. I got out of shape and was disgusted with myself. Check out the before and after shots to see my results after only 3 months.

 

[derringer57]

Hey bro, it doesn't look like your doing enough exercizes to grow nor is your diet solid. You're not even working out you whole body...

I told you I cannot exercise lower body until I get gym pass, I am going to really change up lifting once I can get to gym and do squats and other exercises I cant do in my home gym. My diet is solid.

Take a look at what i've been doing... the workout and diet that i'm attaching is for cutting and i've made great progress on it. You can see that even while cutting, i'm eating much more than you are and my workouts hit all body parts.

Lol you are eating much more than me, but I am getting 1 1/2 times as many calories as you. Yes my protein isnt huge, but 248 is pretty decent considering I am not eating a ton. I will probably put more pure protein somewhere in there, maybe one more shake like bed-time and like 2-3 egg white snack after my first snack. This will put me at like 330g'ish protein.

I'm in the process of switching from cutting to bulking but in the last 3 months that i followed my diet/exercize routine, i lost close to 20 lbs and went from 21% bodyfat to about 14%.

I am not too worried about bodyfat. I have a very slim build. I used to have a visual sixpack, then again I used to run cross country and track. I am gonna bulk for ~3 months til sometime january then cut for 2 months.

If you want to gain weight, just double the portions and you will be eating ~4,000 cals per day. The diet is based on the training so you can see that on certain workout days, i eat more and others i eat less

I like consistant routine even when eating. I have been eating 2 packs of oatmeal every morning, except when someone made me something or I had the urge for wafles which was once a month, since age 12 until age 15 I upped it to 3 packets and now at 18 I still do oatmeal every morning. Oatmeal and OJ in the morning is a total carb fiesta, gets me going in the morning.

Did you not check my calorie count? If I double my portions I will be getting ~8,000 calories. I am already at 4,000 that is good enough for me. Thank you very much though for that .zip. I cant read the workout real well, but the diet looks good.

 

[derringer57]

Ok here is my updated workout regimen. I am going to start this soon as I can join the local 24 hour fitness. Until then I am going to work my schedule so I can do my workout and diet to the fullest extent, and I will workout at home with my weights.

Anyone reccomend I get weight lifting gloves? I wanna keep my soft hands blister free

Sunday
Bench Press 12/10/8/6 reps x 4 sets (1 set at 12, 1 at 10 etc)
Dumbell Flyes 8 reps x 2 sets
Incline Hammer Press Machine 8 reps x 2 sets
Tricep Pulldowns 8 reps x 2 sets

Monday
Squats 10/8/6 reps x 3 sets
Hacksquats 8 reps x 2 sets
Leg Curls 8 reps x 2 sets
Seated Calf Raises 8 reps x 4 sets

Tuesday
Free Day

Wednesday
Lateral Raises 8 reps x 2 sets
Frontal Raises 8 reps x 2 sets
Ab Workout

Thursday
Pullups 25 reps x 3 sets
Shoulder Shrugs 8 reps x 2 sets
Seated Cable Row 8 reps x 2 sets
Bicep Curls 8 reps x 2 sets
Back Crunch 30 reps x 2 sets


Please give me feedback to what you all think about this.

 

[derringer57]

Starting diet tomorrow I am excited. Also I am doing volume lifting (standard sets/reps what everyone does) for like the first 3-6 months depending when I start to see gains level out, or once my muscle size and shape is where I want it, then I will solely focus on strength with a special HIT (High Intensity Training) program, which I found and looks awesome. It is like 45 minute workout tops and you only do 1 set per exercise. It is sweet.

 

[derringer57]

Going tomorrow to test out LA fitness. Luckily my g/f co-worke goes there and I can skip the initiation fee $75 which is 1/2 already what online said, and I can go for $34 a month and that is it. That is sweet.

He is gonna spot me on Sundays and Mondays. The rest of my days I dont need spotting so no problem there. We probably will go on other days too so thatll be fun

 

[derringer57]

Leaving town thursday and wont be back til Saturday but am gonna test run diet and lifting tomorrow Gonna do Thursday's workout, and when I am back Sunday I will pick up from there diet and all Wish me luck!

 

[copper_handshak]

A fitness club sounds cool! I have a nicely equiped home gym. It works really well for ease of use but theres no women in spandex walking around all sweaty and stuff. I would like to try raquet ball at one of those clubs. Also the swimming looks kinda nice. Man, swimming can really take it out of you! Anyway, good luck with it man!

 

[derringer57]

OK I am back into the swing of things, still sore from that full body workout I did Wednesday. Did more research and decided to use the HIT/HD all natural method as seen at www.mikementzer.com , who was an awesome bodybuilder himself.

I only need to workout Sunday and Wednesday with different workouts only hitting same parts ONCE a week if that. I am going to test resting, as I already got my intensity down. He advocates and has proven 1 set per bodypart to complete failure for maximum muscle growth.

I am trying to keep the reps in between 6 and 10, if one workout I drop below 6 or go over 10 I will adjust for next time. Here are my routines...

Still testing weights so I am not sure on reps, but every set will go til failure no matter what. Also I am trying to work full range of motion and go slow, so I am not starting my weights very high.

Workout 1 (Sunday)
Pecs/Tris - Bench Press 125lb
Biceps - Dumbbell Curl 25lb
Shoulders - Side Raises 15lb
Lats - Lat Pulldowns 100lb (depending on machine might need to up weight)

Workout 2 (Wednesday)
Quads - Leg Extensions 110 (Cant do squats til I got second partner to spot)
Hams - Leg Curls 80?
Calves - Standing Calf Raises 100
Abs - Hanging Knees to Chest

I plan to start Wednesday because I am still sore. I am going to get a feel for how many reps and how much weight I can do the first 1-2 weeks, but after that itll be smooth sailing.

I think there are a lot of common misconceptions in the BB world and I am glad I found Mike Mentzer's site before I wasted years like other people following anonymous tips I would follow blindly without the science to back it, and always be unsure if it will work as I go until I realize it doesnt, like many have. Or be one of the money overtraining using the methods described in BB mags, that people follow religiously without question.

I also think I can gain lots of muscle and strength continuously and steadily, without having to get fat like many people have. If you know the science of it all, you can easily plan your diet to be perfect.

Some people have advocated more is better, and some less is better, but Mentzer pushed for precise being best, which is exactly the plan he developed. Anyhow, I see people still advocating in here more is better to a certain degree. They still believe in 3-4 sets per body parts, 3 times a week, etc. Anyways wish me luck and now time to post this newly found into in BB section

 

[derringer57]

Things going good, changed routine, but things going way awesome