I am currently doing a split.
Monday - Chest and tricep
chest - bench press 115 pounds(3 sets of 10) flies 25 pounds(3 sets of 10) dumbell bench 45 pounds (3 sets of 10) and then cable flies with a resistance of 5 (3 sets of 10)
Tricep - Kickbacks 20 pounds (3 sets of 10), close grip bench 90 pounds (3 sets of 10) I forget what its called.. but on the machien where you pull down, its a rope that is split 2 ways, you pull down and twist your hands, resistance of 7 (3 sets of 10)
Tuesday - Back and bicep and shoulders
Back - deadlift, (going to figure out the weight today) rows (3 sets of 10) and 2 machine workouts
bicep - dumbell curls, 20 pounds 3 sets of 10, hammer curls, 20 pounds 3 sets of 10, preacher curls, 40 pounds 3 sets of 10
Military press, shoulder press, 2 machine workouts
Wednesday - Legs - squat, 250 3 sets of 10. calf raises, 220 3 sets of 10, then 2 machine workouts for my thighs and behind my legs. then 2 miles of cardio.
thursday - chest and tri again
friday - back and bicep again
saturday - legs again
sunday - off
Everyday I will be running and doing abs after my workout. I run on the treadmill at a pace of 6.5 till .50, then I run at 8 until I hit a mile.
Right now my arms are defined, there only 13 inches.. but there toned, my shoulders are toned. Its just under my arms im flabby, I have a gut.. my legs are very toned, and my calfs are very toned.. its just my stupid stomach and some what of my chest I have a little fat on them. I can't post pictures... but being at 180 pounds 18% body fat. My question is, should I bulk? or lose this unwanted fat in my stomach then bulk. I don't like my small arms and the fact I can only lift 115 pounds 3 sets of 10.
I plan on eating 2000-2500 calories right now, 2g of protein per pound, some carbs and little fat. I am drinking whey protein, I have a glutamine carb and whey isolate protein I mix with post workout. and I am also taking some vitamins. I just started yesterday
11-10-2009, 02:03 PM #1
180 pounds 18% body fat, 5'10 workout routine
Last edited by lilc2197; 11-10-2009 at 06:56 PM.
11-10-2009, 03:05 PM #2
11-10-2009, 03:52 PM #3
11-10-2009, 06:13 PM #4
11-10-2009, 06:41 PM #5
11-10-2009, 06:48 PM #6
11-10-2009, 06:50 PM #7
11-10-2009, 06:51 PM #8
- Join Date: Aug 2007
- Location: Murrieta, California, United States
- Age: 28
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11-10-2009, 06:55 PM #9
11-10-2009, 07:59 PM #10
11-10-2009, 08:07 PM #11
11-11-2009, 12:22 PM #12
now If I was skinnier and didnt have so much body fat I would do ripptoes in a heart beat.. but I already have a stomach and if I ate all those calories I would jus keep getting bigger.
The hst program looks interesting, but I am having a hard time being on a strict diet. Work and college and my parents divorce are getting in the way of that. I just eat alot of healthy things, I work at subway so I always eat either a buffalo chicken or turkey breast, I will eat eggs and oats in the morning, and dinner, well subway again since my parents are never home and don't feel like buying food.
Last edited by lilc2197; 11-11-2009 at 12:29 PM.
11-11-2009, 12:50 PM #13
11-11-2009, 01:37 PM #14
- Join Date: Oct 2009
- Location: Maryland, United States
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You already read the stickies? Read them again!
You're 18 years old. Just lift and eat sensibly. Watch the mirror and the scale. If you're getting bigger but getting fatter then eat less. If you're getting skinny but not getting stronger eat a little more. Try to put most of your calories (especially carbs) before and after your workouts.
And remember that its all about progressive overload! Look that up! Progressive overload....not muscle confusion....not extreme muscle blasting mega-volume....just adding a little more weight than the time before....consistently.....over several years....
2000-2500 calories isn't really enough. If you want to diet to lose the gut that would work. And it's not really a bad idea, but you better lower the volume if thats the case. You could do 2500 calories for a month, then add 200 calories for a month, and keep repeating until you see the scale start to creep upward. Then you'll know what your maintenance levels are and you can choose to eat a little less to lose the fat, or a little more to add mass. At that point you'd have likely lost a good bit of fat anyway.
Last edited by chaddukes; 11-11-2009 at 01:41 PM.
11-11-2009, 01:46 PM #15
If you build strength, the fat that you have should turn into muscle. If you're thinking about bulking, do a nice clean bulk. They get a little tedious, chicken breasts, turkey burger, green beans, rice, etc. but you can spice 'em up. I add low fat cottage cheese to anything that seems too dry. Good luck!"Pain or damage don't end the world...or despair, or f*ckin' beatings. The world ends when you're dead. Until then, you got more punishment in store. Stand it like a man, and give some back." -Swearengen, Deadwood
11-13-2009, 04:27 PM #16
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