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Old 06-06-2012, 12:03 PM   #1
lowery
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Default My progress

my before and after. it took me some time and now i want to add muscle

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Old 06-06-2012, 12:27 PM   #2
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GREAT transformation.
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Old 06-06-2012, 12:29 PM   #3
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Well done. Share your specifics if you have time. Would love to hear all the details.
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Old 06-06-2012, 01:35 PM   #4
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Im not big on writing but ill give it a shot.
I decided that I needed to lose the extra weight and I needed to get in good health and clean my eating habits up. Little did I know it was going to be a big struggle for me. Here I was at 5' 8" and around 185lbs. I wore large and XL shirts to cover up my belly when I went place as I was ashamed of what I looked like under my clothes. I really took the first step to my weight loss after I bought a dog. I knew she needed daily walking so I set a schedule for her (and me) twice a day and that's what started me off in the right direction. I just recently within the last year started lifting. I use to go to the gym before and not really accomplish anything and I stayed skinny after my weight loss. No muscle and everyone said I was too skinny. I was just doing everything wrong as I didnít know what I was doing. I didnít know how to properly lift a weight and it was hurting me more than helping me. I still have very limited knowledge. The things I learned came from magazines. I know thatís sad but itís the only thing I had to go with. I took what I read and combined them with other things that I had seen or read and it seemed to work to a point. First thing I corrected was my form and that help a lot. Iím happy with my results as Iím more toned and for 36 years old I know I am in the best shape of my life. Now today I feel stuck that I canít gain muscle any more muscle. People on here told me I needed to eat more so I have started that and I hope that helps. I just fear that if I eat more that my gut will also increase. My goal is to gain 8-10lbs of muscle, so far itís not happen but with the more eating I hope it will.
i will take any and all suggestions and thank you guys so far for your help
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Old 06-06-2012, 02:33 PM   #5
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Great progress!!! Be very proud of yourself.

As far as eating more, just add calories slowly, watch the scale, and try to just gain around 1 lb each week. We might also be able to help you progress further by analyzing your routine and progression scheme.

Once again, very good job.
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Old 06-06-2012, 03:06 PM   #6
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Quote:
Originally Posted by Off Road View Post
Great progress!!! Be very proud of yourself.

As far as eating more, just add calories slowly, watch the scale, and try to just gain around 1 lb each week. We might also be able to help you progress further by analyzing your routine and progression scheme.

Once again, very good job.

My routine for the last 4 weeks have been. any help in fixing this would be great. thanks guys

Sunday Chest all 5x6:
170lb Bench
40lbs each hand DB fly’s
60lb each hand incline DB press
cable cross over set at 60lbs each and
weighted dips with 30lb at my feet

Tuesday Arms. Biceps and Triceps all 5x6
70lbs bb curls
25lb Seated db curls
20lb db concentration curls
Pushdowns
60lb Bb French press
15lb bb overhead one arm triceps extensions
20lb each hand Skull crushers
Wrist curls

Thursday Shoulders and Legs all 3x10
35lb each hand Seated DB presses
25lb each hand Lateral raises
40lbs each hand Rear delt lateral raises

270lbs Leg press
100lbs Leg extensions
60lbs Leg curls
50lbs Seated calf raises

Friday Back all 3x10
Body weight wide-grip chins
90lbs T-bar rows
70lbs Seated pulley rows
225 Deadlifts

Monday and Wed Brazilian Jiu-Jitsu

Last edited by lowery; 06-06-2012 at 03:27 PM.
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Old 06-06-2012, 03:37 PM   #7
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Just ignore any weight gain the first two weeks after a cut. Adding more carbs, sodium and digestive demands can add quite a few pounds out the gate.

Your goal of muscle gain is very reasonable. Aim to gain double that the next year and train for progression. Get as bear strong as you can while gaining that weight.
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Old 06-06-2012, 03:41 PM   #8
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Quote:
Originally Posted by lowery View Post
My routine for the last 4 weeks have been. any help in fixing this would be great. thanks guys

Sunday Chest all 5x6:
170lb Bench
40lbs each hand DB flyís
60lb each hand incline DB press
cable cross over set at 60lbs each and
weighted dips with 30lb at my feet

Tuesday Arms. Biceps and Triceps all 5x6
70lbs bb curls
25lb Seated db curls
20lb db concentration curls
Pushdowns
60lb Bb French press
15lb bb overhead one arm triceps extensions
20lb each hand Skull crushers
Wrist curls

Thursday Shoulders and Legs all 3x10
35lb each hand Seated DB presses
25lb each hand Lateral raises
40lbs each hand Rear delt lateral raises

270lbs Leg press
100lbs Leg extensions
60lbs Leg curls
50lbs Seated calf raises

Friday Back all 3x10
Body weight wide-grip chins
90lbs T-bar rows
70lbs Seated pulley rows
225 Deadlifts

Monday and Wed Brazilian Jiu-Jitsu
The only thing missing is a squat day
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Old 06-06-2012, 04:25 PM   #9
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Old 06-06-2012, 04:57 PM   #10
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What did you do before that 4 weeks?
What is your current progression scheme?

I see a lot of overlap in your current routine, fixing that would probably allow you to push the exercises harder and create further progression. Also, adding squats in place of leg extensions will give your lower body a better exercise for growth which could get the rest of you moving again.
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