Before you read any further please be aware i intend to use this as a 'view my progress' thread. If Bobo, your not happy with it being here or you think theres a better place i can put it please say.
Me:
Age : 23 (this week infact)
Height : 5'11"
Weight 142 pounds.
Motivation:
- One too many girls telling me they wished they were as skinny as me!
-Off to Uni in September.
My Routine:
Day 1: Shoulders + Back + Arms
Day 2: Chest + Shoulders + Arms
Day 3: Legs + Abs
Day 4 : REST
Repeat
Day 1
Dumbbell Upright Rows (2 Sets - 12/10 reps)
Dumbbell Bent-Over Rows (2 Sets - 12/10 reps)
Dumbbell Shrugs (2 Sets - 8/8 reps)
Rear Lateral Raises (2 Sets 8/8 reps)
Standing Dumbbell Curls (2 Sets 12/10 reps)
Preacher Curls (2 Sets 8/8 reps)
Hammer Curls (2 Sets 8/8 reps)
Wrist Curl (2 Sets 12/10 reps)
Reverse Wrist Curl (2 Sets 10/8 reps)
Day 2
Incline Dumbbell Press (3 Sets 8/8/8 reps)
Decline Dumbell Press (3 Sets 8/8/8 reps)
Dumbbell Flyes (3 Sets 10/10/10 reps)
Seated Dumbell Shoulder Press (3 Sets 12/10/8 reps)
Dumbbell Tricep Extention (2 Sets 10/8 reps)
Dumbbell Tricep Kickback (2 Sets 10/8 reps)
Day 3:
Dumbbell Lunges (3 sets - 12/10/8 reps - increase 5 lbs for final set)
Dumbbell Squats (3 sets - 12/12/12 reps)
Straight Leg Deadlift (2 Sets - 12/12 reps)
Single Leg Calf Raise (2 Sets - 12/12 reps)
Reverse Calf Raise (2 Sets - 12/12 reps)
Crunches (2 Sets - 25/25 reps 10lb on upper chest)
Incline Leg Raises (2 Sets to failure)
All reps shown are the TARGET reps, i'll sacrifice form to squeeze out an extra rep but i'll only increase the weight once i can reach the target reps with good form on all lifts.
I only have dumbbells and a bench at home hence u dont see any barbell exercises (also i'm working alone and i dont want to use a barbell without a spotter).
Diet:
Breakfast (between 7am & 9am depending on my shift)
- Large bowl of Shredded Wheat Bitesize with Semi-Skimmed Milk
Break (between 10am and 12am depending on my shift)
- Half a pint of SS Milk
Lunch (between 12am and 2pm etc etc)
- Sliced chicked sandwich on Wholemeal Bread
- Gingerbread Man and Ring Doughnut from local bakery
- 500ml bottle of Coke
Dinner (between 5.30pm and 7.30pm etc etc)
-Meat and 'stodge' (anyhting from chicken + rice, Lasagne, Sausage and mash, steak, fish + chips etc)
Late night Shake (around 9.30pm -10pm)
-Dymatize Whey Protein Shake (luv it, tastes like a treat)
Allthrough the day i drink from a 2 litre bottle of water i have stored in the staff fridge.
I know my lunch looks a bit of a disaster but i used to have a major sweet tooth (would drink coke and eat sweets every day, but never noticed any weight gain probably cause i litteraly had no muscle) Anyway this sweet tooth needs to be satisfied at least a little and as i'm bulking i'm not too worried about cals, hence the Cola.
As for the gingerbread man and the doughnut? well i used to have a far more healthy flapjack but since switching to the gingerbread and doughnut i seemed to have actually lost more weight?! Perhaps even with the coke etc i am still eating under my maintanence level of calories and eating the flapjack instead of all the sugary gingerbread and doughnut was actually too much of a calorie drop per day?
-
Anyways Jmh80 said i'd be a good subject for Bobo, but as much as i want everyones advice (including Bobo obviously) i do want to be able to look back and say "I did this, this was MY routine, MY diet" etc.
So really i'm just looking for advice, the occasional bit of guidance, but most importantly opinions on how i'm doing so that i can adapt my Diet and Routine and learn whilst I do it.
Finally i have attached two pics taken 5 days apart, the first is 2 weeks ago, the second obviously last week. I'm gonna take another photo today around the same time of day as the last one and post it as it's been 5 days again.
Thankyou for reading all this i just hope you didnt think there was going to be somthing interesting in it.
Me:
Age : 23 (this week infact)
Height : 5'11"
Weight 142 pounds.
Motivation:
- One too many girls telling me they wished they were as skinny as me!
-Off to Uni in September.
My Routine:
Day 1: Shoulders + Back + Arms
Day 2: Chest + Shoulders + Arms
Day 3: Legs + Abs
Day 4 : REST
Repeat
Day 1
Dumbbell Upright Rows (2 Sets - 12/10 reps)
Dumbbell Bent-Over Rows (2 Sets - 12/10 reps)
Dumbbell Shrugs (2 Sets - 8/8 reps)
Rear Lateral Raises (2 Sets 8/8 reps)
Standing Dumbbell Curls (2 Sets 12/10 reps)
Preacher Curls (2 Sets 8/8 reps)
Hammer Curls (2 Sets 8/8 reps)
Wrist Curl (2 Sets 12/10 reps)
Reverse Wrist Curl (2 Sets 10/8 reps)
Day 2
Incline Dumbbell Press (3 Sets 8/8/8 reps)
Decline Dumbell Press (3 Sets 8/8/8 reps)
Dumbbell Flyes (3 Sets 10/10/10 reps)
Seated Dumbell Shoulder Press (3 Sets 12/10/8 reps)
Dumbbell Tricep Extention (2 Sets 10/8 reps)
Dumbbell Tricep Kickback (2 Sets 10/8 reps)
Day 3:
Dumbbell Lunges (3 sets - 12/10/8 reps - increase 5 lbs for final set)
Dumbbell Squats (3 sets - 12/12/12 reps)
Straight Leg Deadlift (2 Sets - 12/12 reps)
Single Leg Calf Raise (2 Sets - 12/12 reps)
Reverse Calf Raise (2 Sets - 12/12 reps)
Crunches (2 Sets - 25/25 reps 10lb on upper chest)
Incline Leg Raises (2 Sets to failure)
All reps shown are the TARGET reps, i'll sacrifice form to squeeze out an extra rep but i'll only increase the weight once i can reach the target reps with good form on all lifts.
I only have dumbbells and a bench at home hence u dont see any barbell exercises (also i'm working alone and i dont want to use a barbell without a spotter).
Diet:
Breakfast (between 7am & 9am depending on my shift)
- Large bowl of Shredded Wheat Bitesize with Semi-Skimmed Milk
Break (between 10am and 12am depending on my shift)
- Half a pint of SS Milk
Lunch (between 12am and 2pm etc etc)
- Sliced chicked sandwich on Wholemeal Bread
- Gingerbread Man and Ring Doughnut from local bakery
- 500ml bottle of Coke
Dinner (between 5.30pm and 7.30pm etc etc)
-Meat and 'stodge' (anyhting from chicken + rice, Lasagne, Sausage and mash, steak, fish + chips etc)
Late night Shake (around 9.30pm -10pm)
-Dymatize Whey Protein Shake (luv it, tastes like a treat)
Allthrough the day i drink from a 2 litre bottle of water i have stored in the staff fridge.
I know my lunch looks a bit of a disaster but i used to have a major sweet tooth (would drink coke and eat sweets every day, but never noticed any weight gain probably cause i litteraly had no muscle) Anyway this sweet tooth needs to be satisfied at least a little and as i'm bulking i'm not too worried about cals, hence the Cola.
As for the gingerbread man and the doughnut? well i used to have a far more healthy flapjack but since switching to the gingerbread and doughnut i seemed to have actually lost more weight?! Perhaps even with the coke etc i am still eating under my maintanence level of calories and eating the flapjack instead of all the sugary gingerbread and doughnut was actually too much of a calorie drop per day?
-
Anyways Jmh80 said i'd be a good subject for Bobo, but as much as i want everyones advice (including Bobo obviously) i do want to be able to look back and say "I did this, this was MY routine, MY diet" etc.
So really i'm just looking for advice, the occasional bit of guidance, but most importantly opinions on how i'm doing so that i can adapt my Diet and Routine and learn whilst I do it.
Finally i have attached two pics taken 5 days apart, the first is 2 weeks ago, the second obviously last week. I'm gonna take another photo today around the same time of day as the last one and post it as it's been 5 days again.
Thankyou for reading all this i just hope you didnt think there was going to be somthing interesting in it.
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