Update on my bodybuilding progress

[philadelph]

As some of you know, I had been saying I was going to get back to the gym for a while now. Well I finally did it, I have been back at it for almost 2 months now, and I am feeling great.

After I took over a year off from lifting, and had a very stressful summer, I was down to 155 lbs at 5' 11". I looked pretty frail.

Now I am back up to 170 lbs, I feel much better, and I definitely get more attention from the ladies.

Here is a link to my old pic thread, I look about like the last pics on there, although maybe not quite as lean. http://www.mattersofsize.com/forum/showthread.php?t=8490

Right now I am doing a 3 day a week full body workout. I do 3 sets on most exercises, at 8-10 reps. Here is the exercises I do, and the poundages on some of them. Afterward, I play raquetball.

Flat Bench 215 lbs x 8 reps
Military press 130 lbs x 8 reps
Dips BW + 45 lbs
Pulldowns
Rows
Curls
Squats 185 lbs x 10 reps (I am starting slow with these, since I need to be able to walk)

I am really liking the full body 3 times a week. It is nice to just do 3 sets or so and not totally destroy your muscles with 9 sets or something. My strength has been going up nearly every workout ("muscle memory" is for real!), although I know it will be harder soon. It is almost HST-like, and I may actually try a cycle of HST soon. My goal is to stay the same bodyfat, and add around 10 lbs of muscle.

Any critiques on my workout or anything is welcome, and hopefully I will get some new pics up. Also, any food ideas?

 

[prince Albert]

Good progress mate,i would alternate squat and deadlift each workout,swap the pulldowns for weighted chins,if your training more for apperance than strength then i would drop flat bench for low incline d/b press

 

[dee3186]

Was the 15 lbs you gained solid muscle or did you gain half and half, and wats your max bench.

 

[philadelph]

Good progress mate,i would alternate squat and deadlift each workout,swap the pulldowns for weighted chins,if your training more for apperance than strength then i would drop flat bench for low incline d/b press

Yeah I may start weighted chins, and deadlifts would be great I am sure, but I need to get my form down.

I am training for both strength and appearance. For some reason, when I switch to db press exercises, I find that it is harder for me to move up in weight since I can't increase in the smallest increments. But eventually I will want to switch it up some I am sure.

Dee, I would say most of what I gained back in the past 2 months is muscle and glycogen, since I went from repping 155 on bench, to 215. I haven't maxed on bench press in forever, so I couldn't tell you. The most I ever did was 305 I think, although I did weigh more then. I find testing your max is pretty useless, and also causes undue strain. It is good for bragging rights though!

 

[prince Albert]

Was the 15 lbs you gained solid muscle or did you gain half and half, and wats your max bench.

Why are some guys so obsessed with max bench poundages.

 

[dee3186]

Why are some guys so obsessed with max bench poundages.

Becaue not all guys want to just look like they can bench the whole gym they want to look like they can bench the whole gym and really do it.

 

[drew21]

good work. just stick with it and you will make great gains

 

[9cyclops9]

Becaue not all guys want to just look like they can bench the whole gym they want to look like they can bench the whole gym and really do it.

I think he's saying more like, "What's the big deal with the bench press? Why do some guys put so much importance on it like it's the best test of strength?"

But I may be wrong.

Grandma, it's about time you got back in the gym!

 

[prince Albert]

I think he's saying more like, "What's the big deal with the bench press? Why do some guys put so much importance on it like it's the best test of strength?"

But I may be wrong.

Grandma, it's about time you got back in the gym!

Exactly,having a good technique is a big part of benching big poundages,dips are a much better indicator of upper body strength IMHO

 

[drew21]

In all the gyms I have been to, benching is the exercise everybody loves to do and show how much weight they can do. The thing with benching is most people don't have the proper form. I still wince everytime I see somebody bounce the bar off their chest and arch their back. Bench press is a great exercise for power, but I have found other exercises to be better for developing a well defined chest.

 

[9cyclops9]

In all the gyms I have been to, benching is the exercise everybody loves to do and show how much weight they can do. The thing with benching is most people don't have the proper form. I still wince everytime I see somebody bounce the bar off their chest and arch their back. Bench press is a great exercise for power, but I have found other exercises to be better for developing a well defined chest.

You don't know much about bench pressing if you wince every time you see someone bench with an arch. That's one of the first things you learn if you start powerlifting.

The bench throw is pretty good for power ( http://www.uwlax.edu/strengthcenter/videos/exercise videos plus/bench_press_throw.mpg ), but the bench press is for strength (I know that's what you meant, I'm just clarifying the terminology). There may be better ways to develop the chest but IMO you need a solid foundation with the bench press first. It's a standard inclusion in nearly all successful programs for a reason.

 

[vanillagorilla]

To be honest with you dude, I would go on a split were I worked every bodypart once a week. But hammer it hard. Not to hard though, but harder than what you have been hiting it. I have never used routine like you posted above simply for the fact that I didn't hit the muscles hard enough from one exercise. Even from the begining. Right now I do ONE bodypart per gym session and the reason why, is because I feel like I can be much stronger on that particular bodypart. For instance, if I hit chest really hard, then move on to back in the same day, I won't be nearyl as stong in back. That goes for everything.

For instance in your routine your doing bench presses then military's right afterwards, my strength would be sapped. If you started training shoulders on their on day, you military press would go up.

But, your not wanting a lot of volume, so I wouldn't advice you train like I do, but I would try something like this:

Monday: Chest, Triceps
Tuesday: Back, Biceps
Wednesday: Off
Thursday: Legs
Friday: Delts and Traps.
Sat. Off
Sun Off

I would do 3 exercises per bodypart, 3-4 sets each, 8-10 Reps

I notice that when I give the bodyparts a week in between each other, I am MUCH stronger when I come back to it. My weights constantly climb.

I think you should focus on heavy compound lifts for that particular bodypart being trained. For instance, Chest: barbell or db press, Back: barbell rows or deadlifts, Legs: Squats and so on.

Chest and Triceps:
Bench Press or Db press
Incline press or incline db press
Flat flyes or pec deck
Pushdowns
Lying tricep ext

Back and Biceps:
Barbell rows or deadlifts
Lat pulldowns
seated cable rows
barbell curls
preacher curls or machine preacher curls

Legs:
squats
leg press or hack spuats
leg ext
leg curls
seated leg curls

Delts and Traps:
Military or db press
side laterals
rear laterals
barbell or db shrugs

I think that would pack on some mass. Plus make your strength go up like no other. Just focus on the big lifts and make them count. Every week try and add those two and half pound plates to each side and complete the same number of reps. Or try and use the same poundage as the week before and do more reps than last time. You can't go wrong with this routine.

As far as eating goes, eat whatever you want right now, but make sure it is protein packed.

Breakfast:
4-5 whole eggs w/ cheese
oatmeal or grits

Lunch:
grilled chicken, steak, fish, etc
rice, potatoes, pasta, bread, etc
some type of vegetable

snack:
protein shake, at least with 45 grams or higher

Dinner:
Steak, chicken, hamburger, fish, etc etc
rice, potato, pasta, bread, etc etc
veggies

Snack:
Protein shake w/ at least 45 grams or higher.

That is just a sample to go by. Two or three times a week don't be afraid to indulge in some junk food like pizza, fast food, or bullshit like that.

hope this helps.

 

[millionman]

Delph, you are definitely weaker than my GRANDMA!!!! LOL, jk. I think you could take CYC down a few pegs though, since his lazy arse hasn't been in a gym more than twice a week in quite some time. Freakin' pansy.

Honestly, I think your best bet is to stay with a 3 day a week program, as Chad Waterbury points out quite frequently it's about total volume over a period of time. The more often you train, the more growth you experience. This is very true, but the kicker is utilizing different set/rep parameters, loading parameters, and planes of motion on different days. Check out a few of CYC's links over to the Nation and read through some of those articles.

 

[9cyclops9]

Delph, you are definitely weaker than my GRANDMA!!!! LOL, jk. I think you could take CYC down a few pegs though, since his lazy arse hasn't been in a gym more than twice a week in quite some time. Freakin' pansy.

Honestly, I think your best bet is to stay with a 3 day a week program, as Chad Waterbury points out quite frequently it's about total volume over a period of time. The more often you train, the more growth you experience. This is very true, but the kicker is utilizing different set/rep parameters, loading parameters, and planes of motion on different days. Check out a few of CYC's links over to the Nation and read through some of those articles.

Agreed. Except the whole taking me down thing.

 

[millionman]

LOL, what cyc are you skerrred?

 

[philadelph]

Thanks for the tip Vanilla. I did that type of workout for most all of my lifting experience. This new three day a week thing is giving me great results. I have been moving up in all exercises.

Millionman, I will definitely keep in mind the set/rep changes. I have been doing 8 reps for a while now, I will switch to 5 in a couple weeks.

I definitely feel that the volume over type thing is beneficial. I see a lot of guys for instance destroying thier biceps for one workout per week, maybe doing something like 9-12 sets. Instead, I go all out and do 3-4 sets, 3 days a week. I feel this is better for me at the moment.

 

[millionman]

At some point you should give 10 X 3 a shot on one compound movement three days a week, using different c-movements each workout and do other compound movements and maybe some isolation work at 4 X 6 or 6 X 4 depending on the movement. This is an extremely effective template, and is extremely efficient as well. You'll grow like a weed and you'll also gain a good amount of strength as the % of load is between 80-95% for the reccomended rep ranges.

 

[philadelph]

At some point you should give 10 X 3 a shot on one compound movement three days a week, using different c-movements each workout and do other compound movements and maybe some isolation work at 4 X 6 or 6 X 4 depending on the movement. This is an extremely effective template, and is extremely efficient as well. You'll grow like a weed and you'll also gain a good amount of strength as the % of load is between 80-95% for the reccomended rep ranges.

You mean 10 sets of three reps, and do it every other day? Like for instance do bench that way? Or, do 10 x 3 with bench monday, 10 x 3 with squat wednesday, and 10 x 3 with rows on friday? Do you have any links?

 

[9cyclops9]

You mean 10 sets of three reps, and do it every other day? Like for instance do bench that way? Or, do 10 x 3 with bench monday, 10 x 3 with squat wednesday, and 10 x 3 with rows on friday? Do you have any links?

I believe he's talking about different lifts. It sounds exactly like The Waterbury Method. This is the best program I've been on. I managed to gain muscle while on a cutting diet with this one.

http://www.t-nation.com/readTopic.do;jsessionid=B7D677ABA3B78884DA0ACCF38DF0A823.hydra?id=534922
http://www.t-nation.com/readTopic.do?id=547470

 

[millionman]

Delph, you can do 10 X 3 on the big three, or you can use it on dips, pullups, bent rows, military press, front squats. Basically any big compound lift you want. It's a great program, and it is similar to the Waterbury Method, but I tend to design programs around needs of the people I work with as opposed to blanket "do this" program. The Set Rep Bible is an interesting article that I base a good bit of what I do and how I train myself off of that information as it is derived from research and is generally what is taught in most exercise science related courses.

 

[9cyclops9]

The Set Rep Bible

Geez, bro. Give him a link.

http://www.t-nation.com/readTopic.do;jsessionid=CBD4B0B86AAF6D18FFF76C2E488B4033.hydra?id=651322

 

[millionman]

Shut up, you link whore!

 

[philadelph]

Wow the set-rep bible has opened my eyes, I have seen the light! I am off to the gym, thanks Mill and Cyc.

 

[millionman]

Indeed you are welcome sir.

 

[9cyclops9]

No prob. Always a pleasure to help my grandma.

 

[philadelph]

I read the Chad Waterbury program article, looks really cool. I ended up doing all my exercises tonight 6 reps / 4 sets. I liked that a lot, but didn't get to add in the 10 x 3 thing yet. I feel like I got more out of 6 x 4 than the 8 x 3 I had been doing. I think I will end up following the Waterbury program to a T as soon as I can get my roommate/workout partner up to speed.

 

[9cyclops9]

I read the Chad Waterbury program article, looks really cool. I ended up doing all my exercises tonight 6 reps / 4 sets. I liked that a lot, but didn't get to add in the 10 x 3 thing yet. I feel like I got more out of 6 x 4 than the 8 x 3 I had been doing. I think I will end up following the Waterbury program to a T as soon as I can get my roommate/workout partner up to speed.

The beauty of the Waterbury Method is that at the end of the program, you can take a week to deload and re-test maxes if necessary, then start it again the following week using a different set of compound lifts for 10x3 and altering the 4x6 to fit the changes. I'm doing a single-factor 5x5 routine for the next couple months, but after a while I plan on doing The Waterbury Method again. I'll probably do a few cycles of it.

 

[philadelph]

Hey Cyc did you use his exact exercises when you did his program? Did I mention how much I love the gym lately! I am up to 175 now.

sidenote: this new girl I have been seeing actually commented on how much she loves my back/lats. I thought that was pretty cool, and motivation to work out that back.

 

[millionman]

Delph's a grandma..........HAHAHAHAHA

Cyc, just to let you know if you're going to use 5 X 5 you should probably include a day of higher reps using different planes of movement/exercises to offset any systemic fatigue from staying in the same rep range. You have to train the different fiber types for the all around effect. Look at How Your Muscles Grow by CW and you'll see what I mean. It's all about potentiating the nervous system and causing an increase in chemical reactions and accumulation. Stimulate, stimulate, stimulate.....not annihilate. Sorry I just had to rhyme on that note.

 

[9cyclops9]

Hey Cyc did you use his exact exercises when you did his program? Did I mention how much I love the gym lately! I am up to 175 now.

Yeah I used the program exactly as written.

Cyc, just to let you know if you're going to use 5 X 5 you should probably include a day of higher reps using different planes of movement/exercises to offset any systemic fatigue from staying in the same rep range. You have to train the different fiber types for the all around effect. Look at How Your Muscles Grow by CW and you'll see what I mean. It's all about potentiating the nervous system and causing an increase in chemical reactions and accumulation. Stimulate, stimulate, stimulate.....not annihilate. Sorry I just had to rhyme on that note.

Here's a link to the program. Let me know what you think. It's a Bill Starr program, and I think it's slightly modified. There's a day of lighter weights but with the same rep range. I've been hearing nothing but good things about it lately, so I figured I'd give it a shot.

http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15

I'm doing military press instead of incline, and deadlifts instead of high pulls.

 

[millionman]

I have Bill Starr's book from years ago. It's a good program, but I wouldn't use it for more than four weeks as it can really wear you down, but if nothing else be sure to rotate movements every four weeks, and you may even think about rotating every two weeks similar to West Side methods that way your joints will stay healthy under the increasing loads.