Last march I started body building weighing in at 132lbs and hight of 68 inches. I am currently 163lbs and looking to be about 205lbs before competing. Let me know if you have any ideas on what needs the most work and how to improve in that area, thanks. Below are some pictures from earlier this week.
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04-28-2013, 02:04 PM #1
- Join Date: Apr 2013
- Location: Colorado Springs, Colorado, United States
- Age: 31
- Posts: 30
- Rep Power: 0
From 132lbs and skinny to 163lbs, hopefully to 205lbs.
Last edited by Ccaeeb0992; 04-28-2013 at 02:19 PM.
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04-28-2013, 02:20 PM #2
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04-28-2013, 03:19 PM #8
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04-28-2013, 08:25 PM #9
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04-28-2013, 09:33 PM #10
Dude that is impressive mirin hard (all homo)
You can, and need to find a ground that you know you are suppose to stand on.. hence, stand your ground, this is the place where you know everything is as it should be for you. If you stand in a place where you know in your heart things are wrong, most things around you will never be right.
Rule number one, never work at being what another man defines as being "honorable", Honorable is is being true to what you know and and doing what you know is right for you..
Nagalfar
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04-28-2013, 10:02 PM #11
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04-28-2013, 10:43 PM #12
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04-28-2013, 10:56 PM #13
- Join Date: Apr 2013
- Location: Colorado Springs, Colorado, United States
- Age: 31
- Posts: 30
- Rep Power: 0
last march I had a broken hand (right hand) I have always been right arm dominant so I very slowly and lightly started a one armed workout plan to catch my left one up while I had the opportunity,shortly after the hand healed I was deployed to Afghanistan where I didn't have a set workout I just jumped in with whoever was at the gym( which is good, cause you keep your body guessing) in Afghanistan I just took Assault for pre-workout, P-6 Extreme (test booster) and 100% whey protein with about 7500-8000 calorie intake daily. December 11th I got bake to the states and started a more conventional body building workout(I will post at the end) and I take C4 pre-workout,men's health "Joint" vitamins, creating 189 and mass gainer protein. I have been following the same program since December 11th
Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Advanced
Days Per Week:
4
Equipment Required:Barbell, Bodyweight, Dumbbells, Machines
Target Gender: Male & Female
Author:
M&S Writers
Recommended supplements for this workout:
Weight Gainer
Protein Powder
Creatine Monohydrate
Essential Fats (EFAs)
Multivitamin
Workout Description
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Notes
None.
Tuesday - Back and Biceps
Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
Notes
None.
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
Notes
None.
WEEKEND - REST TIME
***starting this week I will also be taking "BMF Salvation" and my current calorie intake is 6000-8000 a day not including two 630calorie protein shakes
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04-28-2013, 11:05 PM #14
- Join Date: Apr 2013
- Location: Colorado Springs, Colorado, United States
- Age: 31
- Posts: 30
- Rep Power: 0
also starting this week(tomorrow with the "BMF" is this workout, I realize kinda gay but, he's a big boy haha
Dwayne Johnson workout
Monday
Shoulders
Exercise Sets Reps
Machine Press 3 21
Dumbbell Lateral Raise superset w/ Front Dumbbell Raise 3 8
Cable Bent Over Reverse Flye 5 12, 10, 8, 6, 4
Hammer Strength Shrug 5 12, 10, 8, 6, 4
4-Way Neck Machine 4 12
Tuesday
Back
Exercise Sets Reps
Wide Grip Lat Pull Down 5 12, 10, 8, 6, 4
Close Grip Lat Pull Down 5 12, 10, 8, 6, 4
One Arm Machine Row 4 12
Hyperextension 4 15, 15, 12, 12
Thursday
Legs
Exercise Sets Reps
Leg Press 4 25, 20, 18, 16
Smith Machine Lunge 4 8
Leg Curl 4 12, 10, 8, 6
Standing Calf Raise 6 6
Friday
Arms
Exercise Sets Reps
Dumbbell Curl 5 12, 10, 8, 6, 4
Machine Curl 6 12, 10, 8, 6, 21, 21
Cable Tricep Extension 5 12, 10, 8, 6, 20
Overhead Cable Tricep Extension 4 12, 10, 8, 20
One Arm Reverse Grip Cable Tricep Extension 2 15
Saturday
Chest
Exercise Sets Reps
Incline Dumbbell Press 5 12, 10, 8, 6, 4
Dumbbell Bench Press 5 12, 10, 8, 6, 4
Cable Crossover (super set with Push Ups) 4 12
Push Up 4 15
Note: 21 rep sets are "bicep 21's". Perform 7 upper half reps, 7 lower half reps, and 7 full reps.
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04-28-2013, 11:23 PM #15
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04-28-2013, 11:30 PM #16
- Join Date: Apr 2013
- Location: Colorado Springs, Colorado, United States
- Age: 31
- Posts: 30
- Rep Power: 0
"BMF" is non-hormonal, I have read nothing saying that it has side affects, it supposedly makes you hungry which is why you gain so much weight on it because your constantly eating, you do have to drink a gallon of water a day while taking it, it is a 4 week cycle and it is made by "Chaotic labz"
Here is a pic of a workout day in Afghanistan.
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04-29-2013, 12:12 AM #17
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05-01-2013, 08:07 AM #28
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