critique/comment/flame/allthatgoodstuff **progress pics**

Discussion in 'Fitness & Nutrition' started by poostik, Dec 28, 2007.

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  1. poostik

    poostik member

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    Location:
    NJ
    Age: 35 Height: 5’7” weight: 151
    (only reason I’m at 151 right now is because I’ve been lax with the diet for the past month, in hopes to put on a little weight. I’m at 145 in the last 2 sets of pics)

    History:
    Never picked up a weight or ran more than 30ft ever. Only exercise ever was skateboarding almost every day for about 10 years from age 15 to 25.
    Smoked for over 15 years; drank heavily and almost daily (5-6days a week) for about 8 years. Finally got mentally strong enough to stop killing myself and do something about it.

    Quit smoking April 1st, 2007, cold turkey, no patches, gum or drugs.To help fight smoking urges, I cut drinking down to 1 day a week and started running 3 days a week. Over the course of 3 weeks, I worked up to being able to run 3 miles in 30 minutes w/o feeling like I was going to die.
    Also, in this time, I dropped about 10 lbs. Not wanting to get all scrawny (I was like 130 in high school), I asked a friend about working out (he’s a lurker here on OT). Started the routine below and eating really clean. I’ve allowed myself 1 day a week to eat unclean. I don’t go crazy but I allow myself to indulge a little.

    weight on April 1st: 162lbs

    _____________________
    Routine from mid-April to the end of August: (In this time, I missed maybe 5 days.)

    Monday
    Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
    Deadlifts-5x5(Do the same)
    Bench Press-5x5(Do the same)
    Incline DB Press-2x12-20

    Tuesday
    HiiT 20-25 minutes. Alternating jog/sprint every other minute.

    Wednesday
    Light Squats or Lunges-4x8 each leg
    Good Mornings-3x8-12
    Shoulder Press-5x5
    Pullups-4xmax or Pulldowns-5x5

    Thursday
    HiiT 20-25 minutes. Alternating jog/sprint every other minute.

    Friday
    Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
    Bent Over Row-5x5
    Incline Bench-5x5
    Tricep Extensions-2x12-20

    Saturday or Sunday
    30 minute run
    _____________________

    Switched up to this after I seemed to get to a point where I wasn't progressing anymore.
    _____________________
    Routine from September to present:
    Reps for all, adjust weight for each: 12,10,8,6,12,12
    2 days upper, 1 day lower – one week; 2 day lower, 1 day upper – the next
    2 days cardio in between. 30 minutes @ 7mph and 10mph sprints every 8 minutes for 1 minute

    Upper Body:
    DB bench
    Wide Grip Pulldown
    Seated DB Press or Front Raise or Reverse Flye
    Alternate DB curl
    DB tricep extension or tri kickback

    Lower Body:
    Leg Press
    Straight leg DL’s or DB Lunge
    Standing Heel Raise or Seated Calf Raise
    Crunches 5x30
    _____________________

    Progress pics:
    [​IMG]


    I’m looking for comments, critiques and advice on a new routine or tell me to go back to heavy 5x5 or tell me I haven’t been doing enough. I never wanted to be big but now I kind of want to train to get big and then adjust the routine to maintain, once I get to a build that makes me happy. All of this started just because I wanted to quit smoking. Now I want to be able to see some definition in mah belly and put on some muscles.
    As you can see, I can afford time for 3 days of weights and 2 or 3 days of cardio (30 minute cardio workouts). I would like to keep running. I know some people in here are about not doing cardio, but I’ve grown to liking the sort of torture I get from running.
    I’ve proved to myself that I can put in the the time and work and feel a shitload better than 8 months ago.

    I think that’s all the info I’ve got. Fire away, please be kind.

    P.S. Bonus question for Timberwolf.
    Hoy! I’m Flip. What’s with the chicharon salad? I thought chicharon should be off the broly menu? My mom’s feelings got hurt that I stopped eating her food when I started the workout. haha
     
    Last edited: Mar 12, 2008
  2. jokka

    jokka OT Supporter

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    not bad for 7 months. you leaned out, and put some muscle mass.
     
  3. evolude

    evolude OT Supporter

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    i quickly scanned thru ur workout... looks like ur on the right track... keep at it for 2-3 more years
     
  4. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    You look a lot healthier.
     
  5. jokka

    jokka OT Supporter

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    o and for your posture.. try to push your shoulders back and down. in the first picture it looks like your shoulders arent aligned.
     
  6. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Good job
     
  7. Memor

    Memor Active Member

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    nice work, keep it up
     
  8. antihero

    antihero OT Supporter

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    nice work. keep it up. i think your first routine is a lot better then your second, but do what works for you.
     
  9. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I can tell a little progress. Keep it up.
     
  10. JeremyD

    JeremyD New Member

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    You've made progress. Thats better than most of the people posting on this forum. lol
     
  11. bigdamray

    bigdamray New Member

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    I can really see a difference!! Good job man!!
     
  12. timberwolf

    timberwolf New Member

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    You're making good progress, man.:bowdown:

    You know how they add crushed chacharon to pansit palabok... I do the same to salad along with red pepper, sometimes sliced pineapples and either italian or sesame dressing. :o
     
  13. poostik

    poostik member

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    Imuh try some o that salad idea. I know just what you're talkin about with the crushed stuff in pansit.

    Thanks for the comments. I didn't get much routine suggestions so I think I am gonna go back to 5x5 for a while. I really want to be able to get 4 days in and try the routine in the sticky. We'll see though.

    Took off for a week. Starting 5x5 today as soon as I leave work. I'm gonna be hurtin tomorrow. Happy NYE all.
     
  14. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    definitely good work man. keep going.
     
  15. retorq

    retorq What up bitch??

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    Nice progress. I tired doing a routine that had squats and deads on the same day, damn near killed me.
     
  16. poostik

    poostik member

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    I'm not looking forward to it because of that. Like I said, I'm open to suggestions here.

    Anyone got a good 3-day routine for me? I'm leaving for the gym in like 1/2 hour. Someone hook me up!

    :big grin:
     
  17. jokka

    jokka OT Supporter

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    back/chest
    shoulder/arms
    legs
     
  18. Skeletor

    Skeletor Guest

    your body looks healthier and also so does your face. Good job on quitting smoking and drinking, that shit fucks you up.
     
  19. spankaveli

    spankaveli OT Supporter

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    great progress. :cool:
     
  20. Mitchj

    Mitchj OT Supporter

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    definitely noticeable improvement.
     
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