First pic (pic related) is me on the 9th. First reply is me on 12/9/15. Post your progress /fit
5 months, from mid April of 2015
Low carb, 5 miles walking every day for about 3 months. Worked out from home because no gym membership. Did a split routine (bench, barbell, dumbbells). Don't ask me about my legs
No, I worked out prior to that for about a year but then was out of the gym for a good year after starting college. Lifts were never impressive though. I started at 190 and I dropped down to around 153 in the second photo. The last 2 I posted are at about 157 pounds.
b-be gentle, it is my first time
Yes I know I have chest gap, but well I gotta work with the genetics I am given right?
I'm doing front squats now that I have a gym membership again. I have terrible posture so I'm doing front squats to correct it until I even think about back squatting.
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
4 sets of Chest Dips until failure
3 sets of Barbell Curls, 15 reps
3 sets of Preacher Curls, 8-10 reps, drop the weight to half, and push out another 8
3 sets of hammer curls 8-10 reps
4 sets of Squats 8-10 reps (aim for 10-12)
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions 3x10
3 sets of Leg Curls 8-10 reps
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Long bar row 8-10 reps
3 sets of Hyperextensions 8-10 reps
4 sets of Shoulder Press (seated dumbbell) 8-10 reps
5 minutes of bench tricep dips, 7 sec rest between sets; at least 10 rep sets
3 sets of Upright Rows 8-10 reps
3 Sets of Lateral Raises 15 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 15 reps
3 sets of bench tricep extensions (laying on back) 8-10 reps
*Saturday: Full Body
3 sets of Deadlifts max
3 sets of Squats max
1 sets of Lat Pulldowns 10 reps (one weight increment more than you used on Wednesday)
*If you squatted 220 on Tuesday, then on Saturday your sets look like 235-225 x Max. Aim for 5+reps with 235 on first set, 220 on second, etc.
I keep compound lifts to no more than about 12 reps. Always shoot for the higher end of the rep range. Isolation's I shoot for around 15 reps to failure. At most 30 secs rest for isolation's and 1 minute 30 seconds for compounds.
You really think he's going to admit to illegal drug use?
You don't drop 45 pounds of fat in 5 months and gain 15 lbs of muscle and wind up shredded naturally.
How is 157-153 = 15?
189-153 is 36 pounds. Where do you see 15 lbs of muscle gained? That's an average of about 2lbs a week. Apparently /fit thinks losing 2lbs a week isn't natty.