Progress Log [Jan 1 - Jan 8]

I'm taking the gym seriously this year. I've been going off and on for about a year now; usually taking long breaks, not sticking to a routine, ego-lifting at times, no doing enough legs, cutting when I shouldn't have been cutting, bulking too dirty.. the list goes on.

Disclaimer: I just lost about 15lb with the flu, after not being able to eat for nearly a week. I lost a lot of muscle mass and strength, so my starting stats and pics are going to be underwhelming.

I'll try to update with photos, diet plans, workout plans, notes, etc. Any comments and questions appreciated I'm going to start squatting, which I've always been staunchly against due to back injury reports.

Progress Pic:

Spoiler

192lb

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Height -- 6'3'' / 189cm

Notable Lifts (beginning, current)

Front Squat: 115x5, 115x5
Deadlift: 235x5, 235x5
Bench Press:
Dumbell Press:
Overhead Press:

Daily Caloric Goal: ~3500

Current weakpoints/ hypertrophy goals: Chest, abdominals, biceps.

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Program: Push-Pull-Legs-Push-Pull-Legs-Rest

Push: (varying rep ranges, skip 1-2 ab workouts per week)

Spoiler

3x bench press
3x chest iso
1-2x pushup until failure
3x incline chest press

4x20 hanging leg raise
5-10 min ab work

3x overhead press
100 lateral delt raises
6x assorted tricep iso

Pull:

Spoiler

4x deadlift
3x pendlay rows

4x20 hanging leg raise
5-10 min ab work

8-10x bicep iso
100 face pulls

3x lat pulldowns
3x cable rows

Legs:

Spoiler

5x5 Front/Back Squats
3-4x Deadlift
3-4x Leg Press
3-4x Hamstring Iso
100 calf raises

4x20 hanging leg raise
5-10 min ab work

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Wish me luck! I've already successfully completed week 1, which I've never done in my life without cheating. Will keep updated.

 

There's no point doing isolation exercises if you're yet to actually proper train consistently. Unless you've been training for a long time, and you have a proper foundation built up, it's extremely silly. Your routine is super inefficient, and is often what new/not so experienced trainers fall into - which is fine, and expected.

I'd recommend you focus on compound exercises, and hypertension's until you build a proper foundation, and core strength. Once you have that, then you can begin isolating.

Try and do:

- Squats
- Deadlifts
- Weighted lunges
- Benchpress (focus on reps not weight)
- Variance of hyper-extension exercises (easier to google than me explain)

 

Thanks for the advice man. I'm not quite a beginner. Just someone who let himself take shortcuts. I'm confident in the routine, and added extra volume on chest iso because I lost A LOT of mass there from the flu and pushups/flyes give me good chest results which are lagging behind the triceps and shoulders which sometimes take over in presses. Biceps I've always found a reason to skip. Also I've adjusted goblet squats to 5x5 front squats for added torso work, which I might transition into back squats as I get my weight back up. Before I went on a borderline eating disorder level cut, then got the flu, I was ~300ish DL and 70lb chest press (bad press = tall people problems). Hopefully I can reach 3 plates and 100lb chest press in good time. We'll see how squats progress because I've never done them above a plate due to fear of back injury.

Sidenote: I would rather stick a rusty fork in my eye than add lunges to my routine.

 

Lunges are an extremely good exercise. Super good for core and stabilising muscles. I'd highly recommend you do them.

If you despise weighted lunges, try do some renegade rows - seems like something you would like, as it's a multi facet exercise, that increases strength in the back, shoulders, triceps, and biceps. It also engages and strengthens the core, and works on stabilising muscles.

 

Squats and deadlifts do all of that better, and don't make you want to euthanize yourself. I rarely see them in any routine. Forgot about renegade rows though, may incorporate them.

 

Day 0 Progress. 190lb. Hope I get better at taking selfies as the year progresses.

 

Looking good man. Time to get ripped.

 

Good shit man. Glad to see other people getting it in. Good luck and keep us updated!

 

Are you trying to put on mass? or lean out

 

I'm 192 now. I'm probably going to bulk to 210 then cut to 195-200. I tried to lean out but even at 180 I don't have abs :/

 

Really LOL? even at 180? that's pretty lean for your height.
I'm currently sitting at 160, 5'8. I have abs but I train them every other day.

 

It's probably just genetics. My torso is pretty long too. My cheast/tricep/delt area is generically gifted so I've just accepted the tradeoff lol. Someone your height puts on visible muscle soooo much easier than me though. My good friend is 5'6? He lifted for a couple months and looks ripped for his frame, 6 pack, etc.

 

Your abs are also a muslce though. Do you train them enough? TBH I had abs even when I was heavier because I train them once a week. Even on my bulk i still have them on a good day xD.

I noticed you said ab work out at home. That doesn't really cut it. Crunches aren't efficient without weights. Do rope crunches, leg lifts, obliques are very important.

All with weights like ur training anything else.

 

I do 100+ hanging leg raises at the gym (sometimes with dumbbell) and 10 minutes of variated ab work 4 times a week.

 

Cool man, don't let it fall through! Stick to your commitment and keep us updated with the results. I'm stoked to see how it goes

 

Good luck this year brother keep up with it

 

Slacking already lol. Up 2lb. Will keep updated.

 

Damn if i lose 15 pounds I'd be dead best of luck recovering

 

Update: Haven't gone as hard as I said I would, but still pretty damn hard. I've gained 12 lb since I posted this, hoping to hit a solid 210 then cut for the summer. All lifts are higher than they were post-flu! Will update with pic soon.

 

Sounds good. I've been doing fairly well with my cardio so far this year as well. Looking forward to the pic.