BriceBurnsRed
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Hey guys,
I've been a member here at AM for little while and I don't normally post, so you probably don't know me. More often than not I browse around and soak in the seemingly endless amount of knowledge the members here have. Which is what brings me here today. I am looking for a little advice and/or guidance on where I should go from here as far as training and diet mainly.
A little back story: Around July/August 2009 I weighed 220 pounds (Fat) It was my senior year of high school and something snapped inside of me and I had decided I was tired of being heavy, as I had been most of my adolescence. So I dedicated myself to losing weight, a lot of it came off when i stopped drinking pop (those damned empty calories) and stopped eating any type of fast food. By January '10 I had dropped down to around 160 and eventually, was at my lowest around 150 pounds. This was a skinny fat and now that i actually had my weight in check.. I wanted to put that weight back on, the right way. I didn't start to seriously train until January 2011 and even then my training was sporadic until around before the summer started. My serious lifting experience I would consider now to be a little less than a year. I am 20 years old, weigh ~165 and believe my body fat to be at about 12%, this is just a very rough estimation, so I could be off easily as I have not actually measured it.
So, back to the topic at hand. I am currently running a 3 day split similar to the "Starting Strength program" by Mark Rippetoe. It focuses on the big 3 lifts, which I have been told, is the right direction. I am on week 6 of the program and feel I have my form down decently well, so i am just working on throwing more weight onto the bar. Here is my program as well as my current weights:
Alternate "A" and "B" days
Week 1 - ABA
Week 2 - BAB etc..
Weeks 1-4
"A" Day
Weighted Plank 2x60 Seconds
Squat 3x8
Superset-
Bench 3x8
Chest Supported Row 3x8
Superset-
Dumbbell Split Squat 2x12
Cable Face Pull (Rear Delt Row) 2x15
"B" Day
Half Kneeling Cable Chop 2x10
Deadlift 3x8
Superset-
Chin Up 3x8-12
DB Setup Ups 3x12
Superset-
Push Up 2x8-12
Hyperextensions 2x12
Weeks 4-8 (Current Weights in Bold)
"A" Day
Swiss Ball Plank 2x60 Seconds 90 Seconds
Squat 3x6 215 lbs.
Superset-
Bench 3x6 165 lbs.
One Arm DB Row 3x8 60 lbs.
Superset-
Dumbbell Split Squat 3x10 35 lbs.
Cable Face Pull (Rear Delt Row) 2x12 70 lbs.
"B" Day
Half Kneeling Cable Chop 2x10 80 lbs.
Deadlift 3x6 205 lbs.
Superset-
Chin Up 3x8-12 BW
DB Step Ups 3x10 30 lb. DB's
Superset-
DB Bench 2x10B 65 lb. DB's
Swiss Ball Leg Curl 2x8 BW
I usually am able to increase my lower body weights by about 10 pounds every workout and around 5 for my upper body exercises. Should I meet my goals by the end of the 12 week program I will be benching over 200 pounds and my squat and deadlift will both be pushing 300 pounds as well. I am a little worried that my progress here should be more substantial, both in the weight im putting on the bar and on as muscle as I believe I've gained roughly 5-6 pounds from the start. My diet is pretty clean (not chicken and rice every meal clean) but i put myself at about 2500-3000 cals a day, 130-160+ grams of protein, lowish carbs until I workout, healthy fats. I don't feel as if I am getting any bigger/am proportioned correctly, if that makes sense. Here are some progress pics (I apologize for the crappy quality on some and the non-variety of different shots):
Edit:Well It looks like I will have to wait until 50 posts in order to post my pictures Unless there is a way around it.
Any comments and/or advice and guidance you guys can give me would be great and I would really appreciate it. Thanks in advance, and go easy on me, I'm still a newb!
I've been a member here at AM for little while and I don't normally post, so you probably don't know me. More often than not I browse around and soak in the seemingly endless amount of knowledge the members here have. Which is what brings me here today. I am looking for a little advice and/or guidance on where I should go from here as far as training and diet mainly.
A little back story: Around July/August 2009 I weighed 220 pounds (Fat) It was my senior year of high school and something snapped inside of me and I had decided I was tired of being heavy, as I had been most of my adolescence. So I dedicated myself to losing weight, a lot of it came off when i stopped drinking pop (those damned empty calories) and stopped eating any type of fast food. By January '10 I had dropped down to around 160 and eventually, was at my lowest around 150 pounds. This was a skinny fat and now that i actually had my weight in check.. I wanted to put that weight back on, the right way. I didn't start to seriously train until January 2011 and even then my training was sporadic until around before the summer started. My serious lifting experience I would consider now to be a little less than a year. I am 20 years old, weigh ~165 and believe my body fat to be at about 12%, this is just a very rough estimation, so I could be off easily as I have not actually measured it.
So, back to the topic at hand. I am currently running a 3 day split similar to the "Starting Strength program" by Mark Rippetoe. It focuses on the big 3 lifts, which I have been told, is the right direction. I am on week 6 of the program and feel I have my form down decently well, so i am just working on throwing more weight onto the bar. Here is my program as well as my current weights:
Alternate "A" and "B" days
Week 1 - ABA
Week 2 - BAB etc..
Weeks 1-4
"A" Day
Weighted Plank 2x60 Seconds
Squat 3x8
Superset-
Bench 3x8
Chest Supported Row 3x8
Superset-
Dumbbell Split Squat 2x12
Cable Face Pull (Rear Delt Row) 2x15
"B" Day
Half Kneeling Cable Chop 2x10
Deadlift 3x8
Superset-
Chin Up 3x8-12
DB Setup Ups 3x12
Superset-
Push Up 2x8-12
Hyperextensions 2x12
Weeks 4-8 (Current Weights in Bold)
"A" Day
Swiss Ball Plank 2x60 Seconds 90 Seconds
Squat 3x6 215 lbs.
Superset-
Bench 3x6 165 lbs.
One Arm DB Row 3x8 60 lbs.
Superset-
Dumbbell Split Squat 3x10 35 lbs.
Cable Face Pull (Rear Delt Row) 2x12 70 lbs.
"B" Day
Half Kneeling Cable Chop 2x10 80 lbs.
Deadlift 3x6 205 lbs.
Superset-
Chin Up 3x8-12 BW
DB Step Ups 3x10 30 lb. DB's
Superset-
DB Bench 2x10B 65 lb. DB's
Swiss Ball Leg Curl 2x8 BW
I usually am able to increase my lower body weights by about 10 pounds every workout and around 5 for my upper body exercises. Should I meet my goals by the end of the 12 week program I will be benching over 200 pounds and my squat and deadlift will both be pushing 300 pounds as well. I am a little worried that my progress here should be more substantial, both in the weight im putting on the bar and on as muscle as I believe I've gained roughly 5-6 pounds from the start. My diet is pretty clean (not chicken and rice every meal clean) but i put myself at about 2500-3000 cals a day, 130-160+ grams of protein, lowish carbs until I workout, healthy fats. I don't feel as if I am getting any bigger/am proportioned correctly, if that makes sense. Here are some progress pics (I apologize for the crappy quality on some and the non-variety of different shots):
Edit:Well It looks like I will have to wait until 50 posts in order to post my pictures Unless there is a way around it.
Any comments and/or advice and guidance you guys can give me would be great and I would really appreciate it. Thanks in advance, and go easy on me, I'm still a newb!