Rate my gains after 1.5 months.

Discussion in 'Fitness & Nutrition' started by hootpie, Dec 8, 2005.

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  1. hootpie

    hootpie New Member

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    I started going to the gym seriously late October essentially as a beginner (I worked out ~3 years ago for 6 months straight, but I wasn't too serious about it). I tried to start up (some of you might remember my post) about 6-8 months ago, but I injured myself playing bball and couldn't work out.

    Chest-
    (figures represent individual DB weight in lbs)
    Flat DB press: 30->55
    Inclined DB press: 25->45
    Flat fly's: 15->25
    Inclined fly's: 15->25
    Standing declined cable press: 40->60 (per arm)

    Back-
    Seated cable row: 80->110
    Pull-downs: 80->110
    Deadlifts: 0->115 (I just started doing these this week)

    Legs-
    Leg press: 90->270 (this weight does not include whatever the leg press weighs)
    Calve raises: 90->135
    Quad extensions: 85->115
    Hamstring curls: 85->115
    Opening against resistance: 60->100 (wtf are these called, adductors or abductors?)
    Closing against resistance: 90->150

    Shoulders- (figures represent individual DB in lbs)
    Shoulder press: 25->40
    Shoulder flys: 15->20
    Shrugs: 35->50

    Bicep/Tricep-
    DB curls: 20->25
    Skullcrushers (2 hands): 30->40
    BB curls: 40->50
    Tricep pull-downs: 50->70

    All workouts are done 3x10 (usually with a 1x15 warmup with a lower weight).

    Here's a picture to make it easier to read:

    [​IMG]


    I focus on perfect form each rep of each set. When I started I was 208lb (I'm 6'3"), I'm still at 208, but I'm leaner. I don't have pics yet (you can't see much of a difference anyway), but I'll post them up when there's a noticable difference (~6 month mark).

    I take in probably 2000-2500 calories a day (from good food). I guess I'm cutting if anything. I'm just trying to turn this 18% of BF into muscle mass. I'm getting leaner and stronger, so I know it's working. I'll milk it until I stop seeing good gains, then I'll bulk.

    Any recommendations? Is anything lagging behind when it shouldn't be (other than DL)? Any suggestions?
     
    Last edited: Dec 8, 2005
  2. joy division

    joy division New Member

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    i just took nyquil so I might be confused, but where is the squatz.

    Isn't 115 really really low for deadlift? Especially at 200+ pounds??? Can't most normal people lift their own weight :hsugh: :dunno:


    just keep with it and don't worry about what is going on every month...maybe take year long progress looks and see whats going on.
     
  3. hootpie

    hootpie New Member

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    Like I said in my post, I've always had really weak legs (90lb legpress to begin with :rofl: ), but now that they're getting stronger, I'm going to start squatting. What does a 270lb (plus weight of leg press itself) leg press translate to in terms of squatting? I'm guessing I can start around 150 for squats.

    And 115 is RIDICULOUSLY low for deadlift. I'll get it up there though (starting slow so I don't injure myself).
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    I'd start with 95 for squats and work up from there.
     
  5. hootpie

    hootpie New Member

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    Will do.
     
  6. Soren

    Soren OT Supporter

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    10 reps is too much. Aim for 5-6 reps for maximum strength/bulk.
     
  7. hootpie

    hootpie New Member

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    Can anyone verify this?
     
  8. JustWitherAway

    JustWitherAway OT Supporter

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    Yeah.
    More sets of less reps.

    SoCal eh? What gym do you go to?
     
  9. hootpie

    hootpie New Member

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    24hr off Los Alisos.
     
  10. uf20wop

    uf20wop OT Supporter

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    it's true
     
  11. biawokauns

    biawokauns New Member

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    I do a 3x20 for incline DB, 2x20 for tri extentensions, and a 3x12 for good mornings.

    doing higher reps for those exercises is kosher right?
     
  12. joy division

    joy division New Member

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    tri extensions its ok, 12-20....incline db...no. I always did good mornings around 8-10 one week then 5-6 the next week.
     
  13. Devil

    Devil I have become my terror. OT Supporter

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    i'd bet you can do a lot more for deadlifts if you tried :p
     
  14. every rep scheme has it's own purpose, use em all
     
  15. biawokauns

    biawokauns New Member

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    :eek3: thats what christophers routine uses, ive been getting nice gains from that so far :)
     
  16. hootpie

    hootpie New Member

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    I'm sure I can, but a lower-back injury is something I never want to experience, so I'm taking it slow. So far, nothing has made me sweat faster than DL :rofl:
     
  17. joy division

    joy division New Member

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    weight isn't going to hurt your lower back, shitty form is...make sure you just have the form down like a mother fucker.


    Also doing good mornings will help your lower back strength alot.
     
  18. adrenalin112

    adrenalin112 New Member

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    slow & steady homie :coold:
     
  19. Devil

    Devil I have become my terror. OT Supporter

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    didn't mention it in my post, but for 1 and a half months, the overall gains are pretty impressive :cool:
     
  20. hootpie

    hootpie New Member

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    I've had issues with my shoulders for a long time now. My shoulders are slouched forward because I went through a huge growth spurt that I didn't adjust to properly, so my shoulders are weak--same goes for my back and legs.

    When I try to do heavier weight, I'm just unable to lift my shoulders up (my grip is fine), and if I can, I feel the burn everywhere other than my traps.
     
  21. hootpie

    hootpie New Member

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    Thanks :)

    I naively hope I continue gaining like this for a while, but I know it'll start to slow down soon.
     
  22. hootpie

    hootpie New Member

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    Increasing the weight past the point where I can keep my form near perfect will hurt me though :hs:. What is a good morning?
     
  23. Devil

    Devil I have become my terror. OT Supporter

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    strengthen your lower back. strong lower back is essential in squats/dling
     
  24. biawokauns

    biawokauns New Member

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    good mornings are a fucking bitch :o
     
  25. Devil

    Devil I have become my terror. OT Supporter

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