i started lifting 3 months ago, n im planin on bulkin 4 da next 4 to 6 months, im 5'11' n 162lbs. im mah goal is to get to 210-220lbs n then start cuttin. n dis mah current routine
Day 1 Monday
legs
squat 3 sets
leg curl 2 sets
raises 2 sets
lunges 2 sets
abs
crunches 3 sets
Day 2 Tueday
chest
flat bench press 1 sets
incline db press 2 sets
flat bench press 2 sets
dumbbell flyes 2 sets
triceps
close grip press 2 sets
dips 2 sets
extensions 2 sets
abs
side bends 3 sets
Day 3 Wednesday
back
bend over rows 3 sets
1 arm rows 2 sets
pull ups 2 sets
deadlift 2 sets
biceps
bb curl 3 sets
db curl 2 sets
incline db curl 1 set
abs
crunches 3 sets
Day 4 Thursday
forearms
reverse curls 2 sets
wrist curls 2 sets
reverse wrist curls 2 sets
neck
lying face down 2 sets
lying face up 2 sets
abs
side bends 3 sets
boxing
25 mins
Day 5 Sunday
shoulders
military press 1 set
db press sets 2 sets
behind neck press 2 sets
lateral raises 2 sets
uprite rows 2 sets
bendover laterals 2 sets
traps
bb shrugs 2 sets
db shurgs 2 sets
yeah, tell wat ya think...............???
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Results 1 to 24 of 24
Thread: how r mah gains afta 3 months???
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10-27-2003, 06:09 AM #1Member
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how r mah gains afta 3 months???
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10-27-2003, 06:11 AM #2Member
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another pik
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10-27-2003, 06:11 AM #3Officially Resurrected
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Lookin' good bro.
Keep up the good work. Personally theres a few things I'd tweak with your routine, but if its working for you keep at it.- Duke
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10-27-2003, 06:13 AM #4Member
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heres da other pik
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10-27-2003, 10:10 AM #5Has Muscle Dysmorphia!!!!
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So far, so good.
Oh yea,
stop talking like a ****ing idiot
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10-27-2003, 10:37 AM #6Registered User
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lol, folks can't even spell 'pic' no more
Squat: 264 lbs
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10-27-2003, 10:54 AM #7Has Muscle Dysmorphia!!!!
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Haven't you heard? Proper grammar and spelling isn't cool anymore. Talking like a moron is "off the hook homie!"Originally posted by madnerb
lol, folks can't even spell 'pic' no more
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10-27-2003, 11:15 AM #8
ebonics anyone?
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10-27-2003, 12:08 PM #9Senior Member
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Talking Ebonics to mock it = Funny
Talkign ebonics because thats how you talk = Funny
Spelling the words just as they sound if you pronounced them with an 'ebonic' accent = NOT FUNNYYEH BUDDY!
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10-27-2003, 12:23 PM #10Tippecanoe
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THIS THREAD IS RACIST *****!
Being all that I can be is simply not good enough. I will be better.
Body building is 40% lifting, 40% diet and 40% sleep. And it's always going to be 120% dedication.
Power lifters eat to help them lift.
Body Builders lift to help them eat.
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10-27-2003, 12:50 PM #11
hey hes from australia cut him some slack lol. but it gets annoying because most people say stuff that doesnt make any sense at all half the time.
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10-27-2003, 01:01 PM #12Banned
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Other posts aside, you're doing good for 3 months of work...keep hitting those lats and they'll grow.
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10-27-2003, 01:39 PM #13Registered User
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YeahOriginally posted by ShutUpAndSquat
Other posts aside, you're doing good for 3 months of work...keep hitting those lats and they'll grow.
but still you sound like a retard.
Theres nothing to see here - move along.
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10-27-2003, 06:42 PM #14Member
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- Location: australia
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f^ck man, i jes want some feed bak on mah body, not F^kin spellin
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10-27-2003, 07:23 PM #15
plz stop talking like a ***...
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10-27-2003, 07:30 PM #16
leave him alone he just a homie wannabe, he only wants feedbak.
well for 3 months of lifting ur looking pretty good
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10-27-2003, 08:58 PM #17Registered User
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y does everyone here have to bring up wiggaz, thugs and all that other ****. there is no point to it
train like a cat
sleep like a bat
eat like a 13 year old girl
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10-27-2003, 09:06 PM #18Banned
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Re: how r mah gains afta 3 months???
do you talk like that in real life?Originally posted by nik
i started lifting 3 months ago, n im planin on bulkin 4 da next 4 to 6 months, im 5'11' n 162lbs. im mah goal is to get to 210-220lbs n then start cuttin. n dis mah current routine
Day 1 Monday
legs
squat 3 sets
leg curl 2 sets
raises 2 sets
lunges 2 sets
abs
crunches 3 sets
Day 2 Tueday
chest
flat bench press 1 sets
incline db press 2 sets
flat bench press 2 sets
dumbbell flyes 2 sets
triceps
close grip press 2 sets
dips 2 sets
extensions 2 sets
abs
side bends 3 sets
Day 3 Wednesday
back
bend over rows 3 sets
1 arm rows 2 sets
pull ups 2 sets
deadlift 2 sets
biceps
bb curl 3 sets
db curl 2 sets
incline db curl 1 set
abs
crunches 3 sets
Day 4 Thursday
forearms
reverse curls 2 sets
wrist curls 2 sets
reverse wrist curls 2 sets
neck
lying face down 2 sets
lying face up 2 sets
abs
side bends 3 sets
boxing
25 mins
Day 5 Sunday
shoulders
military press 1 set
db press sets 2 sets
behind neck press 2 sets
lateral raises 2 sets
uprite rows 2 sets
bendover laterals 2 sets
traps
bb shrugs 2 sets
db shurgs 2 sets
yeah, tell wat ya think...............???
as for your progress... you look ok I guess. I looked better after 3 months though and I was a skinny little bastard.
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10-28-2003, 02:49 AM #19Hating dysmorphia
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how do you get pictures on here anyway? do u have to scan them?
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10-28-2003, 07:16 AM #20Defying Genetics
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omg, LIKE HAVENT YOU GUYS HEARD?
the new fad is to be gay now, they call it metrosexual!
It's being like so accepted all over! Now YOU too can join the hip new homosexual craze, just pack your organic lotions, colour your nails, wear your pink clothes and lets go get you a MAKEOVER sister!!
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10-28-2003, 07:57 AM #21Hating dysmorphia
- Join Date: Sep 2003
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errr?
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10-28-2003, 08:43 AM #22Perfecting perfection
- Join Date: Aug 2003
- Location: In the lab/hospital
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u look ok for three monthsOriginally posted by nik
heres da other pik
bulk up and get more muscle, try and keep ur symmetry
eat right, train hard and heavy and u will continue to grow
peace
j
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10-28-2003, 10:43 AM #23Message Board King
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Damn man, that sounds like my brother!!Originally posted by Liquid
omg, LIKE HAVENT YOU GUYS HEARD?
the new fad is to be gay now, they call it metrosexual!
It's being like so accepted all over! Now YOU too can join the hip new homosexual craze, just pack your organic lotions, colour your nails, wear your pink clothes and lets go get you a MAKEOVER sister!!
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10-28-2003, 12:50 PM #24Has Muscle Dysmorphia!!!!
- Join Date: Jul 2003
- Age: 39
- Posts: 1,282
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Leg day is ok, i would drop the lunges and add 2 more sets of squats and leg extensions. Leg pres too if you go to a gym.
As far as your chest day goes; I don't like it. You need mass HOMESLICE! Throw the fly's in the trash. The 2 best mass builders will be the bench press and DIPS. Don't forget DIPS! I'd just go with Incline press, Decline press, Dips and Flat Bench. 3-4 sets for each excersise and 4-6 reps
For your biceps, since you're new to lifting, and Incline Bicep Curls add strength; I would use those. 4 sets of those, 4 sets of preacher curls and then dumbbell or barbell curls.
I hope you're doing drop sets.
Oh yea, how tall are you? Your goal is 200lbs, that may not be as big as you want to be if you're 6'2" or it may be a little too big if you're 5'2".
I think 200lbs is a nice size if you're in the 5'6"-5'8" category. With low B/F at that size you will be pretty big.Last edited by jonnyb; 10-28-2003 at 12:53 PM.
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