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  1. #1
    Registered User deadEMT's Avatar
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    Baffled gains/losses

    I hit the gym five times a week and each day it's for an hour.

    S>Rest M>Gym T>Gym W>Rest T>Gym F>Gym S>Gym

    Workout look like this

    Rowing machine
    8~10mins
    2500m/26 spm
    500m= 1m55sec


    Pulldown 5 reps 5 sets
    Chest press 5 reps 5 sets
    Pulldown 55lbs > 115lbs ( when I started > Now )
    Chest press 55lbs > 60lbs (was having rib pain )

    tricep extension 10 reps of 5 sets
    Tricep extension 45lbs > 55lbs

    Leg day every other day

    Leg press press 5 reps 5 sets
    Leg press 220lbs > 160lbs (went down not sure why )

    The next part. I do a rep and move to the next and repeat.

    Lat pulldown 5 reps 20 sets
    90lbs > 140lbs
    tricep push/pull 5 reps 20 sets
    40lbs > 85lbs
    Low row 5 reps 20 sets
    85lbs > 90lbs
    Cable pulldown underarm 5 reps 20 sets
    85lbs > 140lbs
    Cable pulldown overarm 5 reps 20 sets
    80lbs > 120 lbs
    Cable single arm pulldown 10 reps 20 sets
    30lbs
    Cable double arm pulldown 10 reps of 20 sets
    42.5lbs

    rest days = lower ab over crunches and inverted push ups

    I have no illusions that tanks are built over night but, any help would be greatly appreciated.
    My strength has been going through the roof (keeping it natural no stim) however, I'm not seeing returns
    and what I'm seeing is not matching what get out of it :S ?

    See profile Pre and current if you want to see

    Body weight has dropped from 180lbs > 174lbs
    My end goal is low BF and ripped

    My diet plan is working (not cutting if that popped into your head xD)

    how do I lose the dad side/back fat ?
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  2. #2
    pay the iron price SuffolkPunch's Avatar
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    I'm not really sure what the question is here.

    Also, how long have you been training for? It looks like you made some newbie gains and lost weight because you didn't eat enough. Although if you want to lose fat, that may not be a bad thing.

    Perhaps consider a properly designed routine like one of the ones we recommend in the sticky threads of the Workout Programs section.

    Probably, the issue here is expectations, it sounds like you've just started. Final results won't come for a LONG time yet.

    Beyond that, not sure what to say.
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  3. #3
    Registered User deadEMT's Avatar
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    Originally Posted by SuffolkPunch View Post
    I'm not really sure what the question is here.

    Also, how long have you been training for? It looks like you made some newbie gains and lost weight because you didn't eat enough. Although if you want to lose fat, that may not be a bad thing.

    Perhaps consider a properly designed routine like one of the ones we recommend in the sticky threads of the Workout Programs section.

    Probably, the issue here is expectations, it sounds like you've just started. Final results won't come for a LONG time yet.

    Beyond that, not sure what to say.
    I'll be sure to read the sticky ! thanks

    I guess the rounded question would be ( Am I on the right track or is there something that I need to change or do based on what I posted )

    cheerio mate
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