How do i reach my goal

[henrikjt]

ME:










my goal:






Hello Everybody

I've worked out on and off for the last couple of years. Lately i have worked out continiously for about 6-7 weeks. When i stop working out i tend to loose my muscles rather quick

I work out like the following: (as you can see i focus more on my upper body)

4/6/2005 pecks
4/8/2005 shoulder+bi
4/9/2005 legs
4/10/005 pecks
4/12/2005 back
4/13/2005 shoulder+traps
4/16/2005 pecks+bi
4/17/2005 legs
4/18/2005 back+tri
4/20/2005 shoulder+bi
4/22/2005 pecks
4/27/2005 back
4/29/2005 biceps
5/1/2005 pecks
5/3/2005 back
5/4/05 shoulder+bi
5/5/05 leg + tri

Excersises: I do abs with every workout. Leg raises 3 sets with 45 reps and another one with the rope attachments
where I kneel down and pull it down with my abs, works well
I do 30 minutes of cardio before or after workout, I burn around 3-400 callories

Pecks: benchpress 5 sets of 10 reps with up to 155 LB
Incline dumbbell press 5 sets of 10 reps with 45lb each
Standing cable flies 5 sets with 10 reps around 50 lb each side

Shoulder: Sitting dumbbell press 5 sets with 10 reps 30 lb
for front delts and outer delt I use the dumbbell
I think it is called front raises. I do 5 sets with 20lb for front and about 25-30 lb for outer delts
I also do that shoulder muscle on the back, I don’t know what the excersise is called

Back lat pull downs 5 sets with 10 reps (130, 140, 150, 150, 150/160)lbs
seated row 5 sets with 10 reps (130, 140,150, 160, 160) lbs
bent over row 5 sets with 10 reps 65 lbs
lever seated low row 3 sets with 10 reps (130lbs)

Traps dumbbell Shrugs or lever shrugs about 120 lbs with dumbbels and 300lbs with lever

Bi barbell curls 5 sets of 10 reps with about 60lbs
dumbbell curls 5 sets with 10 reps 35 lbs
hammer curls 5 sets with 10 reps 25 lbs
cable curls with the rope attachment 5 sets of 10 reps with whatever I can handle

Tri Triceps Pushdowns With Rope Attachment 5 sets with 10 reps good amount of weight

dumbbell kickbacks 5 sets with 10 reps about 17lbs
cable rope overhead extensions

Legs leg extensions for front and back, 5 sets with 10 reps,
calves mashine 5 sets with 15 reps, lots og weight

what I eat

first meal: honeyoats cereal with lowfat milk or oatmeal with milk and raisins
morning sometimes I will also drink some proteain with water (about 25 grams)
around 8am

2nd meal: usually patatoes cooked on the stovetop with some oil.
around 11am 6 eggs, 3 whole and 3 with just eggs whites

3rd meal: a mango or some tomatoes

4th meal more patatoes

5th meal (if any) Sometimes ill eat some more eggs 6 total with 3 whole, it will usually be around 10pm

Sometime ill eat more food sometime about this amount, it always varies. I know it is not very assorted. After workouts I will always have some protein with water
sometimes I will drink some protein with water before going to bed, usually if I have worked out on that day


As you can see on my pictures my back is not very developed even though i work it out a lot.

I would like to be on the same lavel as the other guy in the pictures (from Blade 3) I know we dont have the same genes, so my body probably doesnt have the potential to look just like his, but i would like mine to be something like that (body fat, muscles, abs)

If anybody has any suggestions on how i should change my workout and diet, that would be awesome, thanks a lot in advance

[henrikjt]

does nobody have anything to say??? or are everybody to laze to read it all?

[threenorns]

hey, gimme a chance, i just noticed this.

now i'm trying to parse all the information... there's a lot here, which is not a bad thing, but needs some time to keep straight.

[threenorns]

ergh... WHY do ppl always black out the face... it's creepy.

okay, i thought at first you're an ectomorph ("easy come, easy go" - hard gainer, quick loser), but looking at your workout routine, i think you're just seriously overtraining. 5 sets of 10 reps isn't gonna do much. drop it down to 3 or 4 sets, bump the weight way up, and try 4 - 6 reps for the next three weeks, see how it goes.

you're definitely killing your abs - work your abs like every other body part, giving them time to rest and recuperate.

speaking of, work each body part no more than twice a week - muscles need at least 72 hours to rest, recover, and grow before you go killing them again.

separate the cardio - when you're working weights, give all your energy to the weights. after your workout, drink your protein shake and go to sleep - give your muscles time to recuperate instead of sucking all the glycogen out on the treadmill or whatever.

ixnay the leg raises - use reverse crunches or exercise ball crunches instead.

diet-wise, EACH MEAL (and you should be having about six of them a day) should contain protein, carbs, and fats in proper proportion. your body can only absorb 'x' grams of protein at a shot. let's say it's 30 grams, for the sake of argument, and you're supposed to take in 150 grams a day. if you eat 150 grams of protein at one meal, you're going to absorb 30 grams of protein and the rest will get stored or flushed. if you eat five servings at 30grams each throughout the day, however, you'll absorb all 150 grams.

okay, that's a really generalized and superficial example, not actual scientific data, but it illustrates my point.

[Xhale]

Change your routine and start doing Pull-ups, dead-lifts, squats etc.

[Xhale]

Originally Posted by henrikjt

I would like to be on the same lavel as the other guy in the pictures (from Blade 3) I know we dont have the same genes, so my body probably doesnt have the potential to look just like his, but i would like mine to be something like that (body fat, muscles, abs)

If you had loads of money and didnt have to focus on anything but working out you could definatley look like that guy. The great thing about being an actor is that they can make your body look more ripped on camera then it really is.


And start eating more meat.

[Jaster]

Your goal is to be chained to the floor of a cage? :confused:
LOL only kidding
Posted many many times before.
But it alwyas seems to get lost in the threads.
What I think you should do is....

: Puting on mass is not hard - How, you ask?
Like this....

Eat clean eat big.
Lifting now I know this sounds like it's not much but if done with the right weight it will kill!
Use a weight you can lift 8 reps with good form.
Lift 10 reps each 3 - 4 sets
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Jaster Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat
: :

[midgetcop]

Shoulder: Sitting dumbbell press 5 sets with 10 reps 30 lb
for front delts and outer delt I use the dumbbell
I think it is called front raises. I do 5 sets with 20lb for front and about 25-30 lb for outer delts
I also do that shoulder muscle on the back, I don’t know what the excersise is called

You're already hitting your anterior delts with the db press, are you doing side-raises to hit your median delts? Or just front raises?

[henrikjt]

Originally Posted by midgetcop

You're already hitting your anterior delts with the db press, are you doing side-raises to hit your median delts? Or just front raises?

did u mean exterior delt?

Not sure what you mean, im pretty sure im getting all my shoulder worked out

[henrikjt]

Originally Posted by Jaster

Your goal is to be chained to the floor of a cage? :confused:
LOL only kidding
Posted many many times before.
But it alwyas seems to get lost in the threads.
What I think you should do is....

: Puting on mass is not hard - How, you ask?
Like this....

Eat clean eat big.
Lifting now I know this sounds like it's not much but if done with the right weight it will kill!
Use a weight you can lift 8 reps with good form.
Lift 10 reps each 3 - 4 sets
Day 1
Dead lift, Bent over row, Pull ups, Barbell curl. (You can add in Incline DB curl or Preacher DB curl)
Day 2 rest
Day 3
Flat Bench, Incline Bench, Military Press, Jaster Shrug, Triceps push down. (You can add Skull Crushers or Triceps over head press or Dips)
Day 4 rest
Day 5
Squats, Calf raise, Leg Curl, Leg extension (You can add Box squats or Front Squats)
Day 6 Rest
Day 7 Rest
Repeat
: :

would it be appropriate to do cardio on the rest days?

[henrikjt]

Originally Posted by Xhale

And start eating more meat.

i started to eat lean chicken thigh, very tasty