5 month progress struggling against diet and fat

[dubbies]

so it has officially been just about 5 months since I started lifting. Before I was at >23% body fat at 220 lbs. My muscles have atrophied due to me being bedridden for a year recovering from illness. After I was able to get out of bed, I got inspired by friends who lift. I started to do strict cardio about a year ago, then incorporated weightlifting since august. Now I am slightly over 180 @ about 17% BF

My main weaknesses are my chest and shoulders. I am starting to hit them 2x a week, but it looks like I have pretty bad chest genetics (bitch tits, W shaped insertion)

if anyone started with a chest like mine, please help me on what routines I should be doing different from my current:

3 sets of flat bench
3 sets of incline bench
3 sets of chest dips
3 sets of chest flies

pics:

[tjwoody]

Great work so far.

hard to say about chest workouts. i used to do one per week, then 2 per week and back to 1 per week. I think u will need to try diff things but def work into hitting chest and shoulders (presses) how heavy u can go lower rep. if u want 2x per week maybe try one day upper focus, next time lower?

i pers dont like going to heavy on laterals unless im doing partials.

drop sets, supersets, fst7 can also be used to shock the crap outta the muscle.

i think in my really old pics my chest was maybe a bit likes ur, just a bit bigger.

[ghattanj]

great work op. you look 10x better.

for your chest, i'd recommend hitting it 2x per week with at least 3 days of rest in between. incline BB bench press will be your best friend.

[dubbies]

Great work so far.

hard to say about chest workouts. i used to do one per week, then 2 per week and back to 1 per week. I think u will need to try diff things but def work into hitting chest and shoulders (presses) how heavy u can go lower rep. if u want 2x per week maybe try one day upper focus, next time lower?

i pers dont like going to heavy on laterals unless im doing partials.

drop sets, supersets, fst7 can also be used to shock the crap outta the muscle.

i think in my really old pics my chest was maybe a bit likes ur, just a bit bigger.

thanks, im going to experiment with more drops and 21s...I am seriously admiring that back.

great work op. you look 10x better.

for your chest, i'd recommend hitting it 2x per week with at least 3 days of rest in between. incline BB bench press will be your best friend.

thanks man. impressive work on your chest btw. any before pics?

[mccoy19]

so it has officially been just about 5 months since I started lifting. Before I was at >23% body fat at 220 lbs. My muscles have atrophied due to me being bedridden for a year recovering from illness. After I was able to get out of bed, I got inspired by friends who lift. I started to do strict cardio about a year ago, then incorporated weightlifting since august. Now I am slightly over 180 @ about 17% BF

My main weaknesses are my chest and shoulders. I am starting to hit them 2x a week, but it looks like I have pretty bad chest genetics (bitch tits, W shaped insertion)

if anyone started with a chest like mine, please help me on what routines I should be doing different from my current:

3 sets of flat bench
3 sets of incline bench
3 sets of chest dips
3 sets of chest flies

pics:

great job so far man, as for the chest i'd just continue to hit it hard and possibly give it a little more time on chest day than other muscles, see if that helps. That's like my biceps, they take a lot more work to grow how i want them to, as opposed to my triceps or lats, they'll balloon the phuck up by just looking at some weights.

[kentuckync]

Gjdm !

[gbullock32]

Great work, repped.

[ptacha]

good job