1 Month Progress Pics 132lbs -> (updated monthly)

**p55gain** · 10-31-2013, 01:02 AM

Month 1 Progress Pics & Stats - 10/25/13

Weight: 132-139 +7lbs

before relaxed 10/01/13

month 1 progress relaxed

before flexed 10/01/13

month 1 progress flexed

Stats

*Stats based off the last set of 3*

M (Chest, Tri's)

Bench Press - 85x6 -> 95x6
Incline DB Bench - 25x6 -> 35x6
Dips - 1x2 + 1x1 + 1x1 -> 1x4 + 1x3 + 1x3
Skull Crusher - 25x3 -> 30x5

W (Back, Bi's)

Deadlift - 85x10 -> 115x6
Bent Over Row - 85x8 -> 100x8
Shoulder Press - 17.5x6 -> 30x8
Barbell Curl - 35x6 -> 45x5

F (Legs)

Machine Squat - 35x10 -> 50x8
Ham Curls - 60x12 -> 75x8
Leg Curls - 75x12 -> 95x10

Will post my progress in this thread every month. Looking forward to the next one. Here is my journal if any of you would like to follow my progress - http://forum.bodybuilding.com/showth...hp?t=157360133

Please critique anything you might notice I need to work on, or just anything in general. Thanks for looking.

**p55gain** · 10-31-2013, 11:58 AM

bmp

**tenori** · 10-31-2013, 12:02 PM

keep lifting

**p55gain** · 10-31-2013, 12:15 PM

that's the plan

**FitnessFan76** · 10-31-2013, 12:19 PM

Not sure about your routine - presumably you're a beginner, like me? Us beginners don't need to hit specific bodyparts so hard the way you are there - we shouldn't be doing 'chest/tris', or 'back/bi's'. Maybe something like All Pro's beginner routine would be better? It focuses on the big compound lifts that we need to be doing to gain mass to start with - then you can focus in on sculpting the muscles later on.

**p55gain** · 10-31-2013, 12:32 PM

Originally Posted by FitnessFan76

Not sure about your routine - presumably you're a beginner, like me? Us beginners don't need to hit specific bodyparts so hard the way you are there - we shouldn't be doing 'chest/tris', or 'back/bi's'. Maybe something like All Pro's beginner routine would be better? It focuses on the big compound lifts that we need to be doing to gain mass to start with - then you can focus in on sculpting the muscles later on.

why not just focus on sculpting them now if i can handle it? almost just seems like procrastinating, to me.

**JRVowles** · 10-31-2013, 12:32 PM

Bit like me right now, 1 month, not really a difference yet simply some weight gain. I think 2-3 months is when the visible changes really are noticeable.
My workout routine is less of isolates like yours though...

Monday:
- Weighted Squats
- Shoulder Press
- Decline Pushups (lack of equipment, I do them very decline)

Wednesday:
- Deadlifts
- Benchpress
- Pull ups

Friday:
- Bent over rows
- Weighted lunges
- Tricep Extensions x 6 (instead of 3 as I hit this extra, need to change my 3 day split tbh)

How many cals you getting in?

**JRVowles** · 10-31-2013, 12:35 PM

Originally Posted by p55gain

why not just focus on sculpting them now if i can handle it? almost just seems like procrastinating, to me.

Incorporating isolates and focusing on them will slow down gains I know that much. For skinny beginners it should be all about the compounds.
How about we both see how we do with our routines, like motivation? As we are both essentially ectomorphs.
2 inch diff, 20 pounds diff.

**p55gain** · 10-31-2013, 12:38 PM

Originally Posted by JRVowles

Bit like me right now, 1 month, not really a difference yet simply some weight gain. I think 2-3 months is when the visible changes really are noticeable.
My workout routine is less of isolates like yours though...

Monday:
- Weighted Squats
- Shoulder Press
- Decline Pushups (lack of equipment, I do them very decline)

Wednesday:
- Deadlifts
- Benchpress
- Pull ups

Friday:
- Bent over rows
- Weighted lunges
- Tricep Extensions x 6 (instead of 3 as I hit this extra, need to change my 3 day split tbh)

How many cals you getting in?

That's really always been the problem for me, essentially. I have a hard time eating. I tried tracking my diet at first.... but that's seriously just way too tedious to mark down everything I eat every day and then track it on the internet. I drink a 1,000 cal weight gainer shake after every workout just to help with this.

Other than that, honestly... I'd prob. say I'm pulling in an average of about 2,200-2,600. I know it needs to be at least about 3k, but at least I've still gained 7lbs in 4 weeks this way and I'm in the process of trying to expand my stomach.

**p55gain** · 10-31-2013, 12:39 PM

Originally Posted by JRVowles

Incorporating isolates and focusing on them will slow down gains I know that much. For skinny beginners it should be all about the compounds.
How about we both see how we do with our routines, like motivation? As we are both essentially ectomorphs.
2 inch diff, 20 pounds diff.

Why would they slow progress? And sure, that doesn't sound like a bad idea. Do you have a journal? I posted mine at the bottom of the original post, you can follow all my progress there.

What day did you start, how much weight have you gained?

**powahh** · 10-31-2013, 12:41 PM

good progress. I agree with fitnessfan76, hit up the compound exercises first.

**p55gain** · 10-31-2013, 12:46 PM

Thank you. As for the compound exercises, I always do... I just might do something such as bicep curls, or tricep extensions or dips before I head out of there, cause those are areas that I'm normally lacking and are pretty hard to build for me. I just don't see why that would slow my progress all that considerably.

**powahh** · 10-31-2013, 01:20 PM

Originally Posted by p55gain

Thank you. As for the compound exercises, I always do... I just might do something such as bicep curls, or tricep extensions or dips before I head out of there, cause those are areas that I'm normally lacking and are pretty hard to build for me. I just don't see why that would slow my progress all that considerably.

add some
weighted dips, curls, and DEADLIFTS.

**p55gain** · 10-31-2013, 01:23 PM

Originally Posted by powahh

add some
weighted dips, curls, and DEADLIFTS.

I have all these. For the weighted dips, I just have to wait until I can do enough without weights for it to even make any sense for me to add some.... haha

**p55gain** · 10-31-2013, 01:25 PM

I think what I need to start focusing on a lot is my core. I don't want that alien Roger from American Dad body, which I'd be inclined to have, due to my posture... Think I might add a day on Thurs where I just go in there and focus specifically on my abs/core.

**scotchchris** · 10-31-2013, 01:27 PM

Do iso's after the compounds, not before. Base it around the big movements, they'll help every area grow more

**p55gain** · 10-31-2013, 01:45 PM

Again. I do the compounds before the iso's.

**SamWatson87** · 10-31-2013, 03:23 PM

are your lifts in KG or LBS? And why aren't you squatting?

**p55gain** · 10-31-2013, 08:33 PM

LBS. And honestly, I just don't feel like I'm where I need to be yet to be squatting... just not comfortable doing it. My legs are incredibly weak. I'll probably go another few weeks before I begin doing it, I just don't want to get into doing such a strenuous exercise with my whole body still being so weak beforehand.

**BigDonnieBrasco** · 10-31-2013, 09:01 PM

I would seriously just do Squats, Deadlifts, Bench, Pullups !

YES... DO SQUATS! Even if you just use the bar, to get the form down, then slowly work up! Trust me no one on here will judge you for what you perceive to be a low weight! You might catch **** for not trying tho!

Go get it!

BDB

**p55gain** · 10-31-2013, 09:05 PM

Originally Posted by BigDonnieBrasco

I would seriously just do Squats, Deadlifts, Bench, Pullups !

YES... DO SQUATS! Even if you just use the bar, to get the form down, then slowly work up! Trust me no one on here will judge you for what you perceive to be a low weight! You might catch **** for not trying tho!

Go get it!

BDB

Yeah. I'm just not comfortable doing them right now. Probably in the next 2-3 weeks.

So, everybody here seems to be saying just to do these compound exercises.... why, exactly... is it a bad thing if I do tricep ext's and bicep curls? Really the only other iso I have other than that are dips... which is always a useful exercise to incorporate, I think.

**therobmancometh** · 10-31-2013, 09:28 PM

Originally Posted by p55gain

Yeah. I'm just not comfortable doing them right now. Probably in the next 2-3 weeks.

So, everybody here seems to be saying just to do these compound exercises.... why, exactly... is it a bad thing if I do tricep ext's and bicep curls? Really the only other iso I have other than that are dips... which is always a useful exercise to incorporate, I think.

Why are you not comfortable about squatting. Like suggested before.. get the basic movements down with an empty bar, then you can slowly build on it.

I built my legs up by squatting 3 times a week.. sure i didnt load up the bar. but 5 sets of squats per session really helps.

**p55gain** · 10-31-2013, 09:33 PM

Originally Posted by therobmancometh

Why are you not comfortable about squatting. Like suggested before.. get the basic movements down with an empty bar, then you can slowly build on it.

I built my legs up by squatting 3 times a week.. sure i didnt load up the bar. but 5 sets of squats per session really helps.

Not sure, really, to be honest. haha

Something about it that just irks me... putting that much weight on my back. I'll get into it eventually, I just want to give my legs a little base and get them accustomed to being worked before I start getting into it.

As for 3 times a week... hm. That gives you enough time to recover? I could maybe do 2. My legs are a pretty weak point.

**Big4Life12** · 10-31-2013, 09:37 PM

Originally Posted by p55gain

That's really always been the problem for me, essentially. I have a hard time eating. I tried tracking my diet at first.... but that's seriously just way too tedious to mark down everything I eat every day and then track it on the internet. I drink a 1,000 cal weight gainer shake after every workout just to help with this.

Other than that, honestly... I'd prob. say I'm pulling in an average of about 2,200-2,600. I know it needs to be at least about 3k, but at least I've still gained 7lbs in 4 weeks this way and I'm in the process of trying to expand my stomach.

What worked for me was keeping track of my calories every day in my phones notepad, and not going to sleep until I had eaten at least 4000. It is a lot easier than it sounds, I thought and acted the same way you do until I actually started tracking it and holding myself to a number. 5 meals a day at 800 calories is not hard if you eat right when you wake up and again before you go to sleep.

**p55gain** · 10-31-2013, 09:42 PM

Originally Posted by Big4Life12

What worked for me was keeping track of my calories every day in my phones notepad, and not going to sleep until I had eaten at least 4000. It is a lot easier than it sounds, I thought and acted the same way you do until I actually started tracking it and holding myself to a number. 5 meals a day at 800 calories is not hard if you eat right when you wake up and again before you go to sleep.

Yup. Exactly. I used to do that, actually. Used to hold my self to about 3,250 on the DailyPlate... but idk what happened. I just got aggravated with how tedious it was and just started trying to focus on actually making it in the gym and eating what I could. Which has worked, up to this point... but yeah. I should probably get back into doing that, at least sometime or another.

**p55gain** · 11-01-2013, 12:33 AM

Anyway. Happy Halloween, everyone.

**p55gain** · 11-01-2013, 10:27 PM

bumppp. it's gonna be so nice when I can actually reach 160

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