Mine is currently like this (with Goff):
M-Back/Tris
T- Off
Wed- Chest/Bis
Thurs- Legs/Abs
F- Off
Sat- Shoulders/Traps
Sun- Calves/Abs
Usually Sunday is skipped due to Bills games and other activities so on one of my off days I try to do something active. I warm up about ten minutes on the bike with some light stretching then lift and try to get in some cardio after
If you are just starting off with a workout regime, this would be too much volume and frequency for a new trainee. I’d limit it to 3 or 4 workouts a week to start with. Personally, I’d consider HIT training, Arthur Jones or Ellinton Dardin plans were designed for machines and minimum dumb bells. The short of it is very little rest, circuit style training, designing circuits to target specific muscles in certain orders. So for legs, you would do something like your 10 Rep max on leg extensions, then immediately do you 10 rep max on leg press, and then your 10 rep max on the ham string curl, then calf raise, with little to no rest in between the exercises. IE just set up the machine and go.
So i’ve browsed this thread periodically for different workouts, exercises and methods. And I’ve gotta say thanks for the help :tup:
I usually just browse but, figure id share my progress over the past 18 months. I usually just work on upper body. Since i was a fat fuck, my legs are actually one thing im happy with. Its not anything super but i can squat and deadlift 405 for 3 sets of 6 so i dont spend as much time there as most. Plus, my upper body needed it most.
Bench went from 135 to 285 for 3 sets of 8
military press with dumbells went from 25lbs x 3 sets of 8 to 65lbs x 3 sets of 8. ( i know i can do more, but I usually go to the gym alone and getting them up their is becoming a challenge)
And the fact that i can do pullups + chinups now without issue is probably the most exciting thing to me.
I’m doing the Keto diet right now, so I dont even want to bother trying to see my 1RM right now. I’m going to take a break ‘soon’ and go back to carbs so I can see where I’m at.
280lbs > 205lbs.
Nice progress so far :tup:
I’m pretty sure I’ve peaked, can’t get any gains at all in weight or lifts afer abou 3 months
Just started taking Animal M-Stak yesterday since I’d rather do non-hormonal products first
Will post progress
Currently 175 lbs, Bench 225 (8-10), Dead Lift 275 (10-12)
The goal is to get to 185, then get lean as fawwwwwwQ
I just started doing myo reps 2-3eeeks ago.
i really hit a wall this past month.
i have ZERO motivation lately…
and when i do actually go to the gym my mind isnt in it
Took this week off for rest/recovery…fuuuuu I wanna lift so bad.
^^Motivation- just imagine some of the hot fit chicks at your gym sitting on your face :tspry:
I got a sick a couple weeks ago and missed a bunch of gym time. Coming back after even a week off is like starting over. Just renewed for another year at Terry Berries.
find better music…. works every time
So update, my three week cycle of Animal M-Stak is finished, and for $38 I can’t be happier. I’ve put on a solid 4 pounds, hit my goal of 180 and have noticed HUGE improvements in strength, like retarded improvements.
For example before my cycle part of my chest sets I’d do 205 10 times, and the last one or two reps were kinda shitty form because I had to exhaust myself and really use my whole body to move the weight. Last week doing the 205 I banged out 15 reps easier than putting a pair of pants on. Threw on 225, boom 10 reps, threw on 245, six reps, threw on 275 1 rep. Pretty much been the same for all exercises, except legs, I always go high reps low weight on legs, I just don’t wanna fuck my knees up.
I wanna start cutting in January so I’m gonna use December to put more weight on and I’m contimplating cycling Animal Stak (has hormones). I’ll keep updating.
just started lifting again about 3 months back. Arm are up to a solid 15", went from 3 sets 7x @ 180 to 5-6 reps 3x of 205 on bench. Not a huge fan of dead lifts but i have been putting up 250 4-5reps 3x. Have been doing cleans with 100lbs. Really want to hit that 300lb bench mark and be able to do 100 consecutive push ups, just to main goals i have, i know i have a way to go.
All i am taking now is a (2) 1 a day vitamins and fish oil, and trying to eat healthy as possible, 1 gallon of water/day
some of your numbers aren’t making too much sense to me. We are all talking free weights right? no smith machine crap i hope.
I rep out 315 for 3 sets of 6 deadlift
3 sets 10 225 squats but mostly just leg press.
warm up 225x12 bench, 245x10, 275x 6, 315x3 bench press alternating with chest days with 3 sets of 275x7 and high repping low weight 10 sets for 10reps with resistance. every chest day gets incline 225x8 for 3 sets, and decline depending on mood ill work up to 335x2. been throwing in weighted dips lately.
i am 5’9 195lbs.
i am constantly dieting and monitoring my weight. When bulking i can easily gain atleast 3lbs a week and i feel as strong as a ox carbing up. however i hate the way i look so i try to stay around 195 but 185-190 lean is my summer weight.
I can never put on weight no matter what I do or eat, it fucking sucks, yes I know I have the opposite problem of 99% of America, so in reality I’m blessed.
But to clear my stuff up my lifts are with free weights, bars, dumbells, no smith, etc.
Also 5’9" 180 lbs, most I’ve ever weighed in my life, to think back in May I was 145
Take Creatine, Animal Pump as a pre workout or Jack3D, multivitamin, whey protein
You may want to skip on the multivitamin, I have yet to find a doctor who recommends taking one. There are more and more studies showing they are far more harmful than good. Instead, take the specific vitamin you are lacking, like Vitamin D in most cases of people in upstate NY.
Where is a good place to start for someone who wants to get back into working out, what routine would you guys suggest.
I thought you said it was non hormonal? 3wks, kinda short amount, you gonna get some more?
I just started taking creatine mono about 4weeks ago along with amino acids post work out. Idk my gains in strength or size are just super slow. I’m happy with how I look, although I’d like to be bigger for sure.
i don’t believe in all the supplement stuff. It may or may work for some people but i cannot afford or have time to remember most of it.
All i do is a good preworkout. i prefer C4, has worked good for me. I will occasionally add weybolic extreme 60 to my routine if i don’t have time to eat or i feel i didn’t get enough calories, protein for the day. But like i said, i blow up fast and id rather look lean/fit then big/bulky so i try to limit what i take in.
I am a big proponent of P90X. They can really keep you on track early on, and you can perfect the exercises to do yourself one you are comfortable with them again.
Good info, I will look into this, I’m mostly concerned with Vitamin C, I just get sick so easily, ever since I did start taking my multi a few months ago, I def. do not get as sick as often.
Yeah world gym, it’s where I go. 96$ a year, as far as workout regimen goes, just find one online, I just do the basics, like squat, bench (in, flat, dec) flys, curls, deadlifts etc. If you do sign up for world gym, I go to the one on Dick road, I’m more than happy to help you out. I know from the rest of the boards I’m a huge dick, but I’m really a nice guy, I just love upsetting the members on here who take the internet so seriously, it’s my 20 min a day of entertainment at work reading all their replies to my ass hattedness LOL
M-Stak which I took is NON hormonal, Stack is, which I do kinda wanna try. If you aren’t getting gains from creatine something is wrong, I bought the 8$ container that lasts me 4 months, one teaspoon a day, put on 20 pounds in my first 3 weeks
John, you should try creatine, the only side effects I’ve gotten are awesomeness and my clothes became too tight so I had to spend money on new clothes. Creatine is super cheap. If you’re already maxxing out your bench in the upper 300’s, I would highly expect that you could be benching 400+ by next month, it’s also very cheap as I stated above. I just mix it with water.