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04-15-2013 , 10:36 AM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

After 14 months off I am returning to the gym for once more becoming a gym rat. Have been some times in the past 14 months but not a reg. So at this time I am pretty skinny. I will mostly post here for motivation and tracking results.
Height: 181 cm
Weight: 70 kg

lets go

Last edited by wiMp222; 04-15-2013 at 10:44 AM.

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04-15-2013 , 10:43 AM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Monday 15.april

Side bench: 17,5kg 4x12

Flat bench: 20kg 1x6, 12,5kg 3x12

Pullovers: 12,5kg 2x12

Down press: 25kg 2x12

abs 3 set

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04-15-2013 , 10:47 AM

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

Read the faq imo, gl

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04-15-2013 , 11:06 AM

PokerRon247

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 11,192

Quote:

Originally Posted by CrunchyBlack

Read the faq imo, gl

+1

Just from that 2nd post it's easy to tell that your programming is probably going to be pretty terrible. Read the FAQ, especially the part about resistance training and Starting Strength.

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04-17-2013 , 11:44 AM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Thursday Back

Deadlift
40kg 2x10
80kg 4x6

Pulldowns
45kg 4x12

I will soon start a full program but in the starting face I have been taking it real easy.

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04-17-2013 , 05:03 PM

nuclear500

Carpal \'Tunnel

Join Date: Aug 2004 Posts: 10,516

"side bench"?

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04-17-2013 , 05:42 PM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Quote:

Originally Posted by nuclear500

"side bench"?

I was not sure of the right term at the time, but have checked it out now so,

side bench = incline dumbbell press

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04-20-2013 , 01:28 PM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Saturday.

Bench press

132lb 5x2
110lb 8x2

Pulldowns

110lb 12x3
110lb 12x3

Had to cut the work out short because my training partner got an injury. The work outs I have been doing lately have been pretty random so I´ll set up a training program pretty soon. Last time I was training continuously over a periode of 9 months doing 4-5 times a week, I was using lots of supplements (protein, whey and casein, kreatine, L-glutamin, fish oil, vita minerals) This time around I´ll try just using fish oil and vita minerals and see how it works out.

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04-20-2013 , 05:16 PM

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Day 1 Pectoralis
Bench press 5x4
Incline dumbbell press 8-10 x 3
Dips max x 3
Skull crushers + bench super set 10 x 3
Pull overs 10x2
Abs

Day 2 Back
Dead lift 5x5
Chin ups max x 3
Pull downs 10x2
Bent over barbell rows 10x3
Shrugs 20x3

Day 3 Deltoids
Arnold Press 10x4
Front raise 12x4
Rear deltoids raise 12x4
Upright rows 10-12x4
Abs

Day 4 Legs
Squat 5x5
Barbell lunge 10x3
Legs extensions 12x4
Donkey kicks 10x3

I would appreciate comments and tips to the program

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04-20-2013 , 06:21 PM

#10

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Are you planning to put on weight?

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04-20-2013 , 06:43 PM

#11

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

I most certainly do. Dunno where I stand in many of the exercises so I´ll find out in the next week.

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04-20-2013 , 06:49 PM

#12

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

To be clear, I meant body weight.

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04-20-2013 , 07:01 PM

#13

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

I see, yeah I am planning to put on some size. I currently weight around 154 lb, want to gain 10-12 lb in a year or so without adding too much body fat

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04-20-2013 , 07:14 PM

#14

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Read the FAQ

I think the consensus advice in here will be that you should do a beginner program focusing on progression in the major compound lifts (Deadlift, Squats, Bench Press, Overhead Press, Power Cleans). There are a number of programs for this, but most people will recommend Starting Strength.

Based on where you're on now, you should be able to make a lot of progress in terms of size and strength on a program like this. They are much lower volume programs than what you've created. The focus is on increasing the weight you're lifting every single session.

Also, if you're not taking a protein supplement, still try to get to 140g-200g of protein a day.

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04-20-2013 , 07:42 PM

#15

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Seems like that starting strength program cost money. Anyway I have those major compounds lifts in my program DL, Squats, bench. Just Arnold press instead of overhead press. I have those big lifts in the beginning of the work out, so my main focus will be on those lifts. IMO bigger volume is a good thing.

Ill try to get enough protein during the day, thanks for advice

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04-22-2013 , 05:32 PM

#16

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Pectoralis/chest day

Incline dumbbell press 5x4 - 88 lb tot

Dips BW 10-9-9

Flyes machine 7-8x3 - 66lb

Press down 12x3 - 88lb

I am now considering doing SS to build strength in my main exercises. I Have read the faq but it seems like the program costs monies.

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04-22-2013 , 05:43 PM

#17

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Buy the ebook for $10? How broke are you?

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04-22-2013 , 07:54 PM

#18

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Quote:

Originally Posted by NU Star

Buy the ebook for $10? How broke are you?

Found it for free and read through it. And yes I am pretty broke. Basically its just a full body program working around the most important exercises. Probably good for the beginner. But I want to train more than three times a week. I will consider it though.

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04-23-2013 , 09:42 AM

#19

PokerRon247

Carpal \'Tunnel

Join Date: Jul 2008 Posts: 11,192

Quote:

Originally Posted by wiMp222

It's for the novice lifter, and from looking at your lifts, that's exactly what you are. You'll get better gains from following SS 3x/week than doing your current programming for 4+x/week.

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04-23-2013 , 05:48 PM

#20

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

u a probably right sir. Will try it out

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04-28-2013 , 03:17 PM

#21

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Starting up SS this week.

Work out A
Squat 3x5
bench press 3x5
DL 3x5
Dips 2xmax

Work out B
Squat 3x5
Over head press 3x5
Pendlay rows 3x5
Pull ups 2xmax

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04-28-2013 , 04:05 PM

#22

NU Star

clever like that

Join Date: Nov 2006 Posts: 9,509

Deadlifts should be 1x5

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04-28-2013 , 05:46 PM

#23

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

meh

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04-29-2013 , 09:41 AM

#24

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Monday

Squat 3x5 - 143lb - ass to grass

Bench press 3x5 - 110lb - working on technique

DL 1x5 - 220lb

Dips 8-8

Knee lift - 25 - 20

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05-02-2013 , 03:55 PM

#25

wiMp222

grinder

Join Date: Jan 2008 Posts: 505

Thursday

Squat 3x5 - 67,5kg/148,5lb

Overhead press 3x5 - 40kg/88lb

Pendlay rows 3x10 - 45kg/99lb

Pull ups BW x 6

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