Posted this in a other section before but I think it was the wrong section...
I'm currently 171 lbs and 6'3" btw.
I'm relatively new to working out but I looked some things up. I'm going to start this routine next week and try to keep my diet clean (clean bulk?).
My goals would be more strength so I'll keep the rep ranges low but still some size wouldn't do bad either so 3x8 would be good right?
Here some pics of my current condition. My main protein source right now would be... eggs. Yeah I know sounds like **** that I don't get that much protein.
Would supplements be good at this stage? Or could I still grow from a good diet and after that go on supplements?
And yes, I know that the pics are blurry and all that but I seem not to be able to take normal pics of myself using one hand.
Back would've looked better if I could've used a camera properly for once...
So any tips / things I could do better on this routine I'm starting?
07-08-2008, 01:01 PM #1
New and starting out pics + routine!
Last edited by Power_Ranger; 07-08-2008 at 02:22 PM.
07-08-2008, 03:02 PM #2
07-08-2008, 04:08 PM #3
07-09-2008, 05:42 PM #4
If that goes well I think I'm going for the whey first even though my mother doesn't really want me to go on supplements (whey won't do me any bad mother believes it does though). So I'll probably have to convince her first.
Off for recharge again! Peace!
07-09-2008, 05:49 PM #5
07-21-2008, 12:55 PM #6
Thanks for the reply's Cougar!
Well I still can't seem to convince my mother on the Whey issue... I told her it's natural it's not as if it's drugs, anabolics or anything of that matter. It's just natural protein and is used by athletes too.
I'm amazed at noob gains though I was eating below the amount of protein I should've gotten and I still gained. Guess it's just puberty or something..
Anyone had this before? Parents who mind you taking supplements (just the regular stuff like Whey)? Any tips on how I could tell my parents there's nothing wrong with whey?
Either I will be without my whey because of parents or I'll order the **** and hide it
07-21-2008, 02:47 PM #7
- Join Date: Jul 2008
- Location: New York, United States
- Age: 25
- Posts: 324
- Rep Power: 106
Lol!! my mom had the same discussion with me. I won because my brother who also worked out just gave me his stash to use lol. Anyways, eventually she didn't mind me using whey anymore. Just tell her, its derived from milk, and if she doesn't let you try the stuff that this site sells, go to an organic supermarket and get some 100% whey protein stuff.Doggcrapp.
07-21-2008, 03:42 PM #8
Just tell your mom whey is fast digesting protein. Protein, which is in many foods like meats, nuts, milk, eggs, etc.. If you have to, show her articles which portray the safeness of whey protein. My uncle thinks my tub of whey is steroids. lol I was feeling dizzy the other day and he said 'its the steroids, they're taking effect' wtf?
07-21-2008, 04:20 PM #9Originally Posted by JohnnyBL
Thanks I'll try those things I didn't told her it was a natural product (derived from milk) though. That one might do it because she thinks it's not nat-u-ral (I'll print out some stuff about that)...
07-21-2008, 04:26 PM #10
- Join Date: Jul 2006
- Location: United Kingdom (Great Britain)
- Age: 30
- Posts: 564
- Rep Power: 147
You look pretty ripped already, especially for a 17 year old.
I'd recommend dropping the deadlift reps down to 5 so it's consistent with your other 2 powerlifts. I also prefer to deadlift at the end of my session because it's so devastating I can't function afterwards, but find what works for you!
I'd also say only do 3 sets of flat bench not 5, and do decline weighted situps instead of normal ones, so you can drop the reps down to 3 sets of 8-12.
Best of luck!Estimated 1RM According to BB.com:
Military Press: 131 lb (59.5 kg)
Bench:193.0 lb (87.7 kg)
Squat: 242 lb (110.0 kg)
Deadlift:274 lb (124.5 kg)
Goal: Bulking to 14 stone (196 pounds)
07-21-2008, 07:33 PM #11
02-10-2013, 06:11 AM #12
02-10-2013, 06:27 AM #13
02-10-2013, 06:39 AM #14
02-10-2013, 07:24 AM #15
02-10-2013, 09:48 AM #16
I have no idea what my 1RM is for the exercises, because I don't do 1RM's. But at the moment I'm benching 300 for 3 sets of 5 and squatting 375 in my last set for 6 reps.
I don't have much of a routine, because I switch it up a lot — including barbell/dumbell usage on exercises, but here's an overview of what I did in my last workouts from what I can recall:
4 set(s) of Incline Bench Press 15, 12, 9, 9 reps
3 set(s) of Barbell Bench Press 9 reps
4 set(s) of Weighted Dips 8 reps and body weight reps until failure after
3 set(s) of Skull Crushers 9 reps
4 set(s) of Incline Flies 12 reps
1 set(s) of Push-ups until failure
3 set(s) of Romanian Deadlifts 8-12 reps
3 set(s) of Bent Over Rows 8-12 reps
1 set(s) of Weighted Pull-ups 9 reps
3 set(s) of Dumbell Rows 9 reps
3 set(s) of Barbell Curls 15, 12, 9 reps as weight increases
4 set(s) of Hammer Curls 12 reps
3 set(s) of Hanging Leg Raises 12 reps
4 set(s) of Seated Barbell Press 15, 12, 9, 6 reps
3 set(s) of Dumbell Lateral Raises 3 reps
3 set(s) of Lying Rear Delt Raises 12 reps which I supersetted with Upright Dumbell Rows for 9 reps
3 set(s) of Close-grip Bench Press 9 reps
3 set(s) of Skull Crushers
5 set(s) of Back Squats 20, 15, 12, 8, 6 reps
3 set(s) of Front Squats 8 reps
5 set(s) of Lunges 8 reps
4 set(s) of Standing Calf Raises 12 reps
3 set(s) of Hanging Leg Raises 12 reps