Ok I guess Ill start a workout log

[Stang281]

Im 25 almost 26 6' bout 210 maybe alil less, I havent weighed myself in over a week. Id like to get down to about 195lbs but at the sametime keep adding muscle. I was 220 and very out of shape.
I have considerably moved up in endurance and strength, I was barely able to push out 15 push ups 2 months ago, I can now do 45.
Ive been lifting continuously for 2 months now and have had some impressive gains.

For my bench I started out barely being able to do 145lbs a few times and my max was 155....Today I warmed up with 145 and I do my sets with 175, my max is 195.

Leg press was a weakly 230 I can now do 360 for my max and rep out about 4 of them.

Tricep extensions with cable I was maxing at 100lbs 2 months ago, and now Im maxing at 130.

Everyday I go work out I will come back and post the workouts I did with the reps and sets. My goals 2 months from now are to have a max bench of 235, leg press 450 and for the rest of the other exercises, Ill set myself a goal this week as I go through.

Ill get pics up soon, sorry I dont have any from 2 months ago, but I still have alot of room for improvment.

[.V.]

Good idea on the log, helps keep track of where you are, where you've been and keep you going where you want to get.

[DBZ Status]

yeah stang u seem to have it all together just dont get mad if your gains slow down keep pushin

[Stang281]

Originally Posted by DBZ Status

yeah stang u seem to have it all together just dont get mad if your gains slow down keep pushin

Thanx, about how many months into working out does the gains usually slow down???

By the end of the year Id like to have my bench up from 195 to 315 so thats roughly a increase of 5lbs per week. And no I wont be juicing.

I take GNCs creatine, GNCs whey protein sometimes if Im lacking on protein for that day which Ive usually got it covered with my tuna and skinless chicken I eat.

Anyone ever heard of bolthouse drinks??? I drink the vanilla protein one, each bottle has 42gs and its only 5gs of fat.

[Stang281]

Originally Posted by a_welch503

Good idea on the log, helps keep track of where you are, where you've been and keep you going where you want to get.

I noticed we are the same height, how much did you weigh in your avatar??? and do you know what your biceps measure at??

[.V.]

Wt - not enough. In that pic I was about 180 I think.

Bicep measurement - puny...only 15" then. Still 15 inches...dammit.

Oh and the bench increase, that's doable. I got mine from 50-150 in about 2.5 years..yeah, 50. Now it's 185, still small and weak, but better than before.

[Stang281]

Originally Posted by a_welch503

Wt - not enough. In that pic I was about 180 I think.

Bicep measurement - puny...only 15" then. Still 15 inches...dammit.

Oh and the bench increase, that's doable. I got mine from 50-150 in about 2.5 years..yeah, 50. Now it's 185, still small and weak, but better than before.

Well your leg workout #s look pretty good.
15" and your curling 45lb DBs? Im doing only 40s and my arms are 16 1/2.

Why do you think your biceps havent gotten bigger?

[.V.]

Probably overtraining, lifting too heavy and I like my arm day too much to give it up.

I did increase my reps and cut my weight down. I had gotten up to 60s and wasn't growing any. Genetics has a bit to do with it too. My dad had skinny little upper arms and big popeye forearms. He could pick up 90lb rolls of flashing - one in each hand (from the ground), curl them to his chest then set them up on top of a scaffolding board 8' off the ground with ease. I would struggle to get one. We both got legs like a starved chicken.

[DBZ Status]

Stang....it all depends on how your diet is, genetics, and work ethic. The bigger you get the more food you need to take in. The reason most people plateau is because there not eating enough calories to grow. About 50lbs increase a year in bench is considered really good. The bigger you get the more you have to pay attention to the little things to get even bigger. Trust me im goin through it lol.

welch

i'd check your form with biceps its not really about how much weight u can curl i dont go heavy and i got at least 16's. If u don't try and keep your elbows completely still when you curl. Look in a mirror and make sure u r

[DBZ Status]

I use an arm blaster when i curl i do reverses (palms down) and regular palms up with a 60 pound set bar and die.

[.V.]

Yeah, it depends on what i'm doing. Since I'm primarily interested in strength, not size I tend to use loose form like with Max OT. Right now, since bicep work/tricep work are accessory lifts I'm using a much lighter weight with very strict form. Even with loose form though, I never sling the weight up. My loose form is stricter than lots of "good" form you see in the gym. Even when doing Max OT with bodybuilder setup for things like bench, my primary goal is strength improvements. I'm considering giving a pure size oriented workout a try sometime in the next few months just to see what happens but for now, I'm concentrating on my strength routine. One of the WPO guys who firehawk reccomended talking to gave it to me and although I've modified it a bit to fit my schedule I really like it - more rest = more strength gains = more to work with when I do work for size.

Stang, sorry for the brief hijack. That's what happens in online journals sometimes.

[Stang281]

Originally Posted by DBZ Status

Stang....it all depends on how your diet is, genetics, and work ethic. The bigger you get the more food you need to take in. The reason most people plateau is because there not eating enough calories to grow. About 50lbs increase a year in bench is considered really good. The bigger you get the more you have to pay attention to the little things to get even bigger. Trust me im goin through it lol.

Well is having 1 soda a day at the beginning of my day to wake me up ok???

Im wanting to cut up and the sametime bulk up. I eat mostly tuna & roast beef sandwhiches. With Odwalla protein drinks.......How many calories a day do you think I should probably be around to bulk and cut at the sametime. Like I said Im 6' 210 and Id like to get down to 195 by end of july

[Stang281]

Ok today I did biceps
DBs 45lbs 1 set of 6 1 set of 8 1 set of 6
BB 85lbs 1 set of 6 1 set of 8
Bicep exercise with cable 60lbs each arm 2 sets of 6
tricep extensions on cables 120lbs 2 sets of 10

It was just my normal biceps day, I did triceps hard on tuesday, todays 2 sets were just for alil pumpage before next tuesdays hard workout.
Is doing that hindering my muscle growth??? Ive so far defintely had great gains so why break a good thing right?

[DBZ Status]

Alright stang ur on the right track but i think you might need to watch your form a little bit on the biceps make sure your elbows dont move at all they will move naturally unless u look in a mirror at first. Also make sure you do every muscle evenly the human body wants to be balanced. Some people have said the quickest way to get your bench up is to even out your other muscles. Make sure you do back chest shoulders legs arms once a week.

For protein you want to eat 20 gram less then 1g per pound of lean body mass. eat no more then 30 grams every 2-3 hours because your body can only absorb so much at one time.

On the bulking and cutting on the same time...definitely possible i did it for awhile. Just make sure you take in a majority of your calories around when you workout. What i did was take an 1100 calorie shake when i worked out and ate completely clean and not that much all day up to working out. Just so you know its really hard to bulk and cut at the same time. Play with it a little bit. I'd say eat about 2500-3000 good calories a day complex carbs, healthy fats, protein.

Also soda is ok but i'd drink it after you worked out. That is only time you need simple sugar to send protein right to your muscles. Hope i helped

[Maxgain]

Originally Posted by DBZ Status

For protein you want to eat 20 gram less then 1g per pound of lean body mass. eat no more then 30 grams every 2-3 hours because your body can only absorb so much at one time.

This is not correct, dont limit protein like this.