I am the minority here as I really enjoy doing cardio and dislike lifting. Four weeks ago I started lifting for the first time and must admit I really enjoy it. I wanted to start out with simple lifts so for four weeks I simply did:
3 days/week
5x5 Deadlift
5x5 Bench
5x5 Bent over rows
I am pretty pleased with the results but wanted to get your opinions. I would like to add a few more lifts now that I am comfortable and just purchased a gym membership. Judging by my pic is their any lifts I should incorporate. Also, I should mention I am still eating at a calorie deficit because I am hesitant to gain weight. Anyways, advice..criticism.
Unfortunately the before picture I was not flexing. I subconsciously threw up the shocker in the after pic.
|
Thread: 4 week transformation
-
10-10-2010, 09:59 AM #1
4 week transformation
-
10-10-2010, 10:13 AM #2
-
10-10-2010, 10:17 AM #3
- Join Date: Aug 2010
- Location: Toronto, Ontario, Canada
- Age: 48
- Posts: 474
- Rep Power: 349
Try to take the same pose in each pic, I personally prefer also no flex and not after doing 2hrs in the gym
My pics are the early morning after a good night sleep. Maybe I should cheat and work my arse off and take the next one right after cardio/ab routine.
And if you have a gym membership now, I'm a big fan of the 4 day split. Hitting Chest/Tri, Back/Bi, Legs, Shoulders. Core as needed of course.When I'm fat my pants don't fit, When I lose weight my pants don't fit.. maybe I should stop wearing pants?
Sept 1st/195lb - Last Weigh-In 175.5lbs
Goal June 1st/170lb - Under 15% bf
-
10-10-2010, 10:17 AM #4
- Join Date: Jun 2010
- Location: Chicago, Illinois, United States
- Posts: 9,825
- Rep Power: 31458
Agreed.
The flexing vs. non-flexing kind of skews any comparisons, in addition to the fact that in your 'after' photo you are standing significantly closer to the camera thus looking bigger regardless of muscle mass. Your back does, however, look wider so those rows must be doing something
Keep at it, work on the core lifts (including squats!), and monitor your progress. Good luck
-
-
10-10-2010, 10:42 AM #5
-
10-10-2010, 10:54 AM #6
Thanks everyone for the feedback. The reason I got the gym membership is because I wanted to start doing squats. Is it possible to do a 4-day split but substitute something for the legs or just do a 3 day? I really don't want to build muscle in my legs.
Autino I agree with you..not sure why I did that. I'm not a douche though
-
10-10-2010, 10:58 AM #7
-
10-10-2010, 11:06 AM #8
-
-
10-10-2010, 11:13 AM #9
-
10-10-2010, 11:14 AM #10
-
10-10-2010, 11:39 AM #11
- Join Date: Aug 2010
- Location: Toronto, Ontario, Canada
- Age: 48
- Posts: 474
- Rep Power: 349
Squats / Like Deadlifts hit a lot of muscle groups.
Check out this site for more info ... http://www.exrx.net/Exercise.html
As for 4 day split, Checkout the workout Forums, there's tons of variations on 4 day splits, 5 day splits, 3, etc.. it's all up to your personal goals.
But try and hit your muscle groups hard and let them rest for at least 72 hours and realize some workouts hit other muscles, just not as hard.When I'm fat my pants don't fit, When I lose weight my pants don't fit.. maybe I should stop wearing pants?
Sept 1st/195lb - Last Weigh-In 175.5lbs
Goal June 1st/170lb - Under 15% bf
Similar Threads
-
My 8-week ?transformation?
By fletcher969 in forum Over Age 35Replies: 40Last Post: 07-05-2004, 01:47 PM -
My 8 week transformation
By fletcher969 in forum Post Your Pictures and Introduce YourselfReplies: 23Last Post: 06-30-2004, 03:08 PM -
10 Week Transformation-PLAN!!!
By ChainBreaker in forum Losing FatReplies: 3Last Post: 05-26-2004, 03:22 PM -
12 Week Transformation
By buildfitbodies in forum Post Your Pictures and Introduce YourselfReplies: 24Last Post: 02-06-2004, 02:03 PM -
12 week transformation
By AJbuilder in forum Teen BodybuildingReplies: 12Last Post: 02-01-2003, 04:11 PM
Bookmarks