lemon
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sorry this is going to be long
hey guys im steve, ive been lifting for about 3 years now, 1 on the shot put team, but we did alot of running and not actually lifting ( coach was a xc couch the year before, no real experience lifting ), and 1 at the gym, then the 3rd year i got serious. But still just maintenance work outs ( 3 sets of 12 reps on everything ), and eating healthier. All i ended up doing was loosing weight.
i weighed 260 at the start and my current is 183, but i was down to 173, but that was also with out eating and drinking hardly anything. But since i never lifted to get big, i have a crap ton of loose skin and sag through out my torso, under arms and chest...i look awful, but in the last 2 months of eating and drinking and working out hard i gained 10 lbs ( probably only 1 or 2 lbs of muscle the rest is just weight i should have had already in me )
the last 2 months, ive started training to gain mass, im on a pyramid routine, on all sets i start with 10 reps, then 8, then 5, building weight as i go. this last week ive started logging all reps and all workouts ive been doing. But the one trainer in the gym says im in there way to long and working out to much ( over training )....but im not sure if shes just saying that so i pay her the money for her to point to a few machines and give me a "routine" to fallow.
my calorie intake is about 2500-3000 cals a day, depending if i have work that day or not ( not as much time to get food and time to eat )
i also run everyday, either 20 mins on eliptical, or 45 mins jogging at a park
heres my routine:
Monday: chest ( numbers are the weight, not reps ) ( reps are 10,8,5 )
dumbell press, 45, 50 , 55
incline dumbell press, 35, 40, 45
decline dumbell press, 40, 45, 50
dumbell frlys, 25, 30, 30
seated press, 80, 90, 100
cable raises ( to work lower chest ), 40, 40, 50
cable cross over/downs ( to work upper chest ) 60, 80, 90
tuesday: shoulders and triceps
dumbell front raise, 15, 20, 25
dumbell side raise, 15, 20, 15
dumbell shrug, 60, 70, 75, 80
e-z curl bar upright row, 25, 25, 30 ( x's 2 thats just one side of the bar )
dumbell arnold press, 20,25, 30
nautical shoulder machine, 50, 80, 100
dumbell over head tri exstention 25,30,35
nautical seated tri push downs, 70, 90, 110
cable straight bar push downs, 80, 110, 140
skull crushers, 15, 20 ( x's 2 that just one side of the bar )
y bar push downs + iso and reverse iso right after 80, 100, 120, 130 + 40, 30, 30, 30 ( reps of 10's for the iso's )
wendsday: back and biceps
dumbell bent row, 45, 50, 55
nautical pull down machine 55, 70, 80 ( x's 2 )
reverse nautical pull down machine ( change grip ) , 45, 55, 70 ( x's 2 )
seated row machine, 70, 90, 110
seat pull back machine 45, 70, 90 ( x's 2 )
cable bar pull downs 60, 80, 100
hammer curls, 35, 40, 45
21's, 15, 15 ( x's 2 )
nautical preacher curl machine, 60, 60, 60
cable curt straight bar + iso right after, 80, 80, 90 + 40, 30, 30
thursday: legs
leg press, 90, 115, 125 ( x's 2 )
leg spred machine ,90, 100, 120
leg push together machine, 80, 90, 100
leg curl down machine, ( can't remember )
leg push up machine, ( can't remember )
calf exstentions on leg press machine, 90, 90, 90 ( x's 2 )
friday: cardo
eliptical for 40 minutes
sat and sunday are off days, and i do abs 3 times a week, 2 light days, and 1 heavy day till absolute failure
how does that sound? please help me out and tell me if what im doing sucks or not, i want to fill in the loose skin and gain size, at first i did, but now im not getting any bigger
thanks ~ steve
hey guys im steve, ive been lifting for about 3 years now, 1 on the shot put team, but we did alot of running and not actually lifting ( coach was a xc couch the year before, no real experience lifting ), and 1 at the gym, then the 3rd year i got serious. But still just maintenance work outs ( 3 sets of 12 reps on everything ), and eating healthier. All i ended up doing was loosing weight.
i weighed 260 at the start and my current is 183, but i was down to 173, but that was also with out eating and drinking hardly anything. But since i never lifted to get big, i have a crap ton of loose skin and sag through out my torso, under arms and chest...i look awful, but in the last 2 months of eating and drinking and working out hard i gained 10 lbs ( probably only 1 or 2 lbs of muscle the rest is just weight i should have had already in me )
the last 2 months, ive started training to gain mass, im on a pyramid routine, on all sets i start with 10 reps, then 8, then 5, building weight as i go. this last week ive started logging all reps and all workouts ive been doing. But the one trainer in the gym says im in there way to long and working out to much ( over training )....but im not sure if shes just saying that so i pay her the money for her to point to a few machines and give me a "routine" to fallow.
my calorie intake is about 2500-3000 cals a day, depending if i have work that day or not ( not as much time to get food and time to eat )
i also run everyday, either 20 mins on eliptical, or 45 mins jogging at a park
heres my routine:
Monday: chest ( numbers are the weight, not reps ) ( reps are 10,8,5 )
dumbell press, 45, 50 , 55
incline dumbell press, 35, 40, 45
decline dumbell press, 40, 45, 50
dumbell frlys, 25, 30, 30
seated press, 80, 90, 100
cable raises ( to work lower chest ), 40, 40, 50
cable cross over/downs ( to work upper chest ) 60, 80, 90
tuesday: shoulders and triceps
dumbell front raise, 15, 20, 25
dumbell side raise, 15, 20, 15
dumbell shrug, 60, 70, 75, 80
e-z curl bar upright row, 25, 25, 30 ( x's 2 thats just one side of the bar )
dumbell arnold press, 20,25, 30
nautical shoulder machine, 50, 80, 100
dumbell over head tri exstention 25,30,35
nautical seated tri push downs, 70, 90, 110
cable straight bar push downs, 80, 110, 140
skull crushers, 15, 20 ( x's 2 that just one side of the bar )
y bar push downs + iso and reverse iso right after 80, 100, 120, 130 + 40, 30, 30, 30 ( reps of 10's for the iso's )
wendsday: back and biceps
dumbell bent row, 45, 50, 55
nautical pull down machine 55, 70, 80 ( x's 2 )
reverse nautical pull down machine ( change grip ) , 45, 55, 70 ( x's 2 )
seated row machine, 70, 90, 110
seat pull back machine 45, 70, 90 ( x's 2 )
cable bar pull downs 60, 80, 100
hammer curls, 35, 40, 45
21's, 15, 15 ( x's 2 )
nautical preacher curl machine, 60, 60, 60
cable curt straight bar + iso right after, 80, 80, 90 + 40, 30, 30
thursday: legs
leg press, 90, 115, 125 ( x's 2 )
leg spred machine ,90, 100, 120
leg push together machine, 80, 90, 100
leg curl down machine, ( can't remember )
leg push up machine, ( can't remember )
calf exstentions on leg press machine, 90, 90, 90 ( x's 2 )
friday: cardo
eliptical for 40 minutes
sat and sunday are off days, and i do abs 3 times a week, 2 light days, and 1 heavy day till absolute failure
how does that sound? please help me out and tell me if what im doing sucks or not, i want to fill in the loose skin and gain size, at first i did, but now im not getting any bigger
thanks ~ steve