This is my progress for 4 months back into weight training after stopping for two years (got a gf who wasn't the biggest fan of bodybuilding and broke up 4 months ago).
BEFORE:
AFTER:
(Quite a shocking uneven tan)
All comments are welcomed. Please do give advice on which areas to improve on also. Thanks!
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Thread: Rate my 4 months progress
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02-06-2011, 07:26 AM #1
Rate my 4 months progress
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02-06-2011, 07:48 AM #2
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02-06-2011, 07:53 AM #3
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02-06-2011, 07:54 AM #4
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02-06-2011, 08:06 AM #5
Workout routine (I can only train chest and back. Can't train legs due to very bad knee conditions and strongly advised against it by my doctor):
Workout Day 1:
5 x 6-8 Flat bench press
5 x 8-10Inclines
5 x 6-8 Flies
5 x 8-10 Dips
Workout Day 2:
4 x 8-10 Pullups
4 x 10-12 Pulldowns
5 x 6-8 Deadlifts
4 x 6-8 Bendover rowing
4 x 8-10 Bicep curls (If I have any energy left)
I go to the gym at least 3 times a week (sometimes 4). When I do go to the gym, I push myself to the absolute limits. Pushed so hard once, I threw up..wasn't exactly a nice scene.
Diet wise, probably started at around 2,000 - 2,500 calories a day 4 months ago, and gradually dropped to 1,300 - 1,500 calories a day. I have a cheat meal/pig out day once every week, because I can't stand cutting. Always hungry.
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02-06-2011, 08:39 AM #6
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02-06-2011, 09:03 AM #7
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02-06-2011, 09:54 AM #8
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02-06-2011, 12:18 PM #9
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02-06-2011, 12:22 PM #10
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02-06-2011, 04:23 PM #11
My family has a bad knee genetic history. Granddad, dad, bro and I all have weak knees. On top of that, I used to play a lot of soccer (5 days a week at least 2 hours a day). It was all the awkward position of running and kicking and being rough with the players that contributed to it. One day knees just hurt real bad (after a long training of about 4 hrs) and I decided to stop soccer. A year later, I picked up basketball (played for about 2 years), and that contributed to the knee injuries again as I was barged to the ground and landed on the knees in a really awkward position. Ever since then, the knees just gave in everytime I try to do something vigorous. Used to do a lot of squats and lunges (when I was still playing bball), after the injury, even light lunges kills the knees. Feels bad man.
Hrm, I love eating too much and hence I drop it really slowly. The diet consist of all the normal things (lean protein, complex carbs, veggies etc), but I break my diet once every week, sometimes 2-3 cheat meals (feel like dying without pigging out). Always feel extremely bad after the cheat meal and pump harder in the gym.
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02-06-2011, 04:25 PM #12
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02-06-2011, 04:25 PM #13
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02-06-2011, 04:38 PM #14
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02-06-2011, 04:40 PM #15
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02-06-2011, 06:23 PM #16
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02-06-2011, 06:27 PM #17
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02-06-2011, 06:48 PM #18
Lift hard and concentrate to pushing yourself to the limit every training session. You will find that your strength will increase dramatically. When I started again, I was struggling with benching half of my weight. Now I'm benching more than my own weight.
Good luck to your lifting and don't forget to take care of the family too (judging from your avatar).
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02-12-2011, 06:51 AM #19
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