swaggs21

I have been out of the loop for a little while due to school and work kicking my ass, but I have been able to get a couple of lifting sessions in lately and wanted to put my stats and goals up here so everyone could keep me honest.

And to give me motivation :chuckles:

Current Stats :
Weight - 182 (just weighed myself tonight)
Height - 5' 8" (not looking to get taller anytime soon)
Body Fat - 13.8
Max Bench - 280

By my calculations, since June (at 151 lbs & 6.7% bf) I have gained 17 lbs of muscle and 14 lbs of fat (most of the fat coming in the last month or so with not lifting and eating like crap)

My Goals (by March 1st):
Weight - 190
Body Fat - 10
Max Bench - 315

Here is my current routine to accomplish my goals other than a whole lot of eating

Chest/Tri's:

• Warm Up Set: 10 Reps @ 145
• Bench Press:
  • 12 Reps @ 195
  • 10 Reps @ 205
  • 8 Reps @ 215
  • 6 Reps @ 225
  • 4 Reps @ 235
  • 2 Reps @ 245
  • Burn Set @ 255
    
• Tri Extensions [Laying Down, Dumbbell, each]
  • 10 Reps @ 25
  • 10 Reps @ 25
  • 10 Reps @ 25
• Chest Butterflies [Laying Down, Dumbbell, each]
  • 10 Reps @ 55
  • 10 Reps @ 55
  • 10 Reps @ 55
• Tri Extensions [Standing 90 Degree, Dumbbell, each]
  • 10 Reps @ 25
  • 10 Reps @ 25
  • 10 Reps @ 25
• Chest Frontal Raises [Standing, Dumbbell, each]
  • 10 Reps @ 25
  • 10 Reps @ 25
  • 10 Reps @ 25
• Overhead Tri Extensions [Sitting, Dumbbell]
  • 10 Reps @ 55
  • 10 Reps @ 55
  • 10 Reps @ 55
• Incline Bench Press [Dumbbell, each]
  • 10 Reps @ 70
  • 10 Reps @ 70
  • 10 Reps @ 70
• Dips (soon to be weighted)
  • 10 Reps
  • 10 Reps
  • 10 Reps
  
  

Back/Bi's/Shoulders

• Standing Regular Curl[Dumbbell, each]
  • 10 Reps @ 35
  • 10 Reps @ 35
  • 10 Reps @ 35
• Lateral Raises[Dumbbell, each]
  • 10 Reps @ 25
  • 10 Reps @ 25
  • 10 Reps @ 25
• Preacher Curl[Dumbbell, each]
  • 10 Reps @ 40
  • 10 Reps @ 40
  • 10 Reps @ 40
• Shoulder Shrugs[Dumbbell, each]
  • 10 Reps @ 90
  • 10 Reps @ 90
  • 10 Reps @ 90
• Standing Regular Curl[Barbell each]
  • 10 Reps @ 55
  • 10 Reps @ 55
  • 10 Reps @ 55
• Upright Rows[Dumbbell, each]
  • 10 Reps @ 55
  • 10 Reps @ 65
  • 10 Reps @ 75
• Hammer Curl[Dumbbell, each]
  • 10 Reps @ 40
  • 10 Reps @ 40
  • 10 Reps @ 40
• Military Press[Dumbbell, each]
  • 10 Reps @ 55
  • 10 Reps @ 55
  • 10 Reps @ 55

Legs and Cardio

• Ski Season 45-50 reps h:

Sorry for the long post, I thought maybe that some of you out there that have seen my transformation over the last 3 years or so that finally wanted to take the leap and get in shape, these exercises would help you. However, I dont not recommend trying to start out at this weight

Feedback welcome as always, everyone else wanting motivation post in here, I will keep you honest

LABARINTH

You sound a lot like me 4 years ago. Except I was 1 inch shorter (still am) and 3 pounds heavier. Same bench tho. I need to get back to the gym...I can prolly only max around 250ish now:sad:

LABARINTH

Oh, and if you want some good reading then sign up for this
http://www.ast-ss.com/max-ot/max-ot_intro.asp

it's free and they have A LOT of good information about building strength and size.

swaggs21

thanks, but I dont believe in Max-OT

http://www.bodybuilding.com

oh, and I am by no means fat, I am actually impressed with how much definition I have kept with my schedule being like it is.....

LABARINTH

whatever floats your boat. I'm glad you've been seeing good improvements.

LABARINTH

as long as we're on the topic what part of Max-OT don't you like/don't believe in?

swaggs21

I dont like being stuck in a 4-6 rep range, my muscles grow better being pushed in pyramids with chest, and with constant sets of the same weight, but higher than 4-6, I want the muscle to stay lean and not heap so much.

There are a lot of reasons, mostly I am hard headed and have seen great results with my current weight along with having no plateu in sight, so I am going to stick with routine

LABARINTH

Yeah, I usually stick with what I am doing as long as I am seeing steady gains. As soon as I start to plateau I change what I am doing (normally by changing what excersize I am doing for each muscle group).

I wouldn't rule out Max-OT tho. As soon as you get tired of your current routine or you plateau it may be worth trying. I saw really good gains with it. Even if you don't do their routine they still have a lot of information and it is really well laid out so it might be worth a read.

dom93hatch

I'm cutting my workouts down to maybe 2-3x a week. Need to put in a LOT of overtime at work in the next 2 weeks to get ready for xmas break.

Derek

just started again h:

weight: 238ish
height: 5'10
biceps: 17-17.5ish

still waiting for my work schedule to change so that I can have a more routine day. Once that happens and I get moved into a new pad, I'll switch to free weights. I was doing 205lb reps before. Should gain at least an inch in my biceps pretty fast once I can get my routine going.

for now, I mostly work my upper and lower back. :reechy:

still need to buy a mountain bike h:

oh yea, just barely starting to lose weight again