START LIFTING HEAVY
no more of this 3 sets of 8 reps, plz plz plz at least go to like 5x5 for major movements and for assistance work you can keep reps high, tons of muscle is gained with heavy compound movements, so do it.
another thing is to start squatting, it will put mass on you like a i dont even know what, on those you can try doing sets of 20 too, also packs on size.
let me know if you change i look foward to you modifying your workout to get BIGGER
[quote]osterm38 wrote:
mpenix wrote:
I’m kinda worried about my back tattoo… i’m getting work done on it (it’s a big piece) and won’t be able to really work out as much or the tattoo won’t heal properly and ruin. Ugh.
So, since I haven’t any experience with tattoos, are you worried about scraping it on a bench, or sweating and showering after a workout? I’m sure you can find exercises to not mess with the healing process. Now I need to think of an idea for a sleeve…and get money for it.[/quote]
It’s more than just scraping it… when you get a tattoo you’re basically going to have a TON of scabs on your back. As you probably know, moisture isn’t great for healing scabs (they come off) and with tattoos some of color goes with it. I can do a lot of standing cable work probably but my ability to stretch my back (like in cable flys) will pop open the wounds (not good).
This might just give me time to work out a good diet for bulking, as I’m getting pretty lean now for that.
[quote]bignate wrote:
START LIFTING HEAVY
no more of this 3 sets of 8 reps, plz plz plz at least go to like 5x5 for major movements and for assistance work you can keep reps high, tons of muscle is gained with heavy compound movements, so do it.
another thing is to start squatting, it will put mass on you like a i dont even know what, on those you can try doing sets of 20 too, also packs on size.
let me know if you change i look foward to you modifying your workout to get BIGGER[/quote]
I am going to start squatting… my legs have already proven to be strong, I can’t wait to start actually. I’m setting small goals like 750lbs total with bench, dl, and squat and I know I can make it even if my bench is horribly lagging (150lbs raw). Thanks for the support!
Good to see your loging your progress! Keep up the good work it will pay off eventually with a buff physique a hawt abz…lol
Seriously though keep it up bro!
Speaking of which, it’s been like 8 days, where are your workouts…or are you slacking (aka getting that tattoo, haha).
thanks dave and osterm38…
I am indeed slacking… having a fit with tatoo time… UGH 750 for 3 sessions hurts the wallet.
I would imagine anyways are you holding steady at your curent weight? how the diet working out still dropping at all?
[quote]Dave.F wrote:
I would imagine anyways are you holding steady at your curent weight? how the diet working out still dropping at all?[/quote]
I’ve hit maintenance with my current intake… still floating between 163 and 167 I don’t really want to lose while not working out… seems counter productive to me at this point. I don’t mind if I gain weight back either… just so long as I stick to the diet as closely as possible and hit the gym hard when i’m able to again.
good on you man! Well stick with the diet and then keep the updates comming when you get back at the Iron!
Hey man, what’s the deal. Tattoo still in progress (pictures?), and more importantly how are your workouts, or at least your diet…
hey I just read through your whole log, sorry I didn’t do it earlier since you have written a few comments in mine… to be honest I think you’d be better off bulking first…and agree with big nate you should focus on low reps heavy weight. almost power lifting style workouts, IMO easiest way too gain mass
just keep your eye on the prize also drop the alcohol, if you really want it you’ll drop the alcohol.
also are you taking any fish oil supplements?
either keep up the work and i’ll be keeping an eye on this log
All, tattoo is still in progress thanks for checking in. I’ve been going through some transitions… but my last tattoo appt is Sept 19th. About a week or so after that I’ll be back on top of my game. I’ve gained some weight back (i’m okay with that) and I’ve been reading more now that I’ve been put out of commission. I’ll post a pic of my back when I’m all healed up.
I’ll be basically starting over but at least I’ve got a solid education under my belt this time. Bulking IS the way to go, I’ll cut later. Now I’m convincing myself and my gf to gear up for the workouts to come. i want to start doing more outdoor activities as summer is nearly over and the fall weather will be upon us.
Don’t lose faith, I haven’t.
ooooookay…
so I’m back (sort of)… I had my last tattoo appointment last night at 5pm, was about a 2 1/2 hour session. My back is finished!
I’ll be healed up in about a week and a half. In the mean time I’ll be getting back on my diet and figuring out my eating and workout schedule.
Just wanted to give y’all an update.
By the way… I have dropped the alcohol… I’ve only drank 2 times in the past 5 months!
Back on my diet for about a week now, and already lost several pounds.
Lots of tuna, chicken, some stir fry (beef and veggies), steak, lots of veggies and fruits (bananas and pineapples). Weight 168 now. The cut before the bulk since I’m sitting around 20% bf I believe.
Well, my first day back in the gym will be monday. I’ve outlined a full body w.o. and would like as many critiques as possible.
M-W-F same work out every day for 8 weeks, the 8th week being a deload.
Ab Workout first (crunches, obliques, leg throws)
All exercises are 3 sets 4-6 reps (for size and functional strength)
1 - Squat
2 - Bench Press
3 - BB Row
4 - Military Press
5 - Deadlift
6 - Calves and other beach isolations at least 1 day per week
Post Workout I’ll be performing some Tabata intervals of Squat Thrusts for 6-10 cycles at 20s work and 10s rest (for metabolism boost and fat burn on off days).
Overall Goal: Maintain or Gain Strength and Size while reducing fat (i know i know, it’s taboo but it won’t hurt to try). I’d like to get a couple inches of my waist (belly button measurement) and add some inches to my quads and calves first.
Sunday I’ll be uploading my weight and measurement before the start of my program.
So any tips or responses to that workout? Should I add an exercise or remove one, replace one?
Sidenot: The exercises I listed are basic, I will be subbing some of those exercises for others (i.e. Incline/Decline bench or DB Press’s for Bench Press and Lat Rows etc)
Are you saying you’ll work your abs right before your lifting session? IMO I’d do the abs at the end if you feel it is needed. I like my core to be as fresh as possible for squats/deadlifts.
That workout is also going to be hard to keep up for 8 weeks if your lifting heavy. I know there is no way in hell i could squat/deadlift 3 times a week and still function.
I’d also have to say you’d probobly be better off focusing on building size/strength for a while before you worry about losing fat.
PS: make sure you do some vertical pulling
HARDWORK=RESULTS
[quote]jdarkraget wrote:
Are you saying you’ll work your abs right before your lifting session? IMO I’d do the abs at the end if you feel it is needed. I like my core to be as fresh as possible for squats/deadlifts.
That workout is also going to be hard to keep up for 8 weeks if your lifting heavy. I know there is no way in hell i could squat/deadlift 3 times a week and still function.
I’d also have to say you’d probobly be better off focusing on building size/strength for a while before you worry about losing fat.
PS: make sure you do some vertical pulling
HARDWORK=RESULTS[/quote]
Hey thanks man, since my ab workout is basically used to warm up my core (abs can take a pounding) i didn’t see a need for many warmup sets for dl’s or squats but i could be wrong. I was pretty sore in the past from squatting and dl’s even 2 days after which is why I’ll be subbing out some of those lifts for other like minded lifts or just dropping weight to do help with DOMS.
As far as size/strength… vs fat… i’m at about 20% estimated bf I don’t think I’ll be gaining much if any size on this 8 week cycle (it’d be a welcome bonus) however I do know I will be gaining strength and losing fat. 2 out of 3 ain’t bad… but 3 is better!
I’m so out of shape it’s not even funny. Anyone would feel bad for me watching me try to perform some slight HIT. So that’s my motivation.
Earlier today (after my 9 hour shift at work) I went to the apartment gym for about 30 minutes. Warmed up on the treadmill at 3.5 mph with 10 incline (of 15) for about 5-6 minutes.
Directly after the warmup I performed with no breaks:
10 dips…
10 35lb single dumbbell clean and jerks (each side)…
20 seconds of thrusters
100lb single leg squats x 5 reps
I did this 3 times and was nearly dead after it. I felt like puking and the fact that I’m struggling with not smoking is VERY hard… but it’s showing me just how out of shape I am. I can appreciate that.
In hindsight, I suppose I could’ve saved time and done double dumbbell clean and jerks (there’s no barbell at my apt gym).
It’s going to take some dedication to get back in shape and I’m looking forward to it!
Overall, I liked how I felt after this workout, I was sweating intensely and felt on fire everywhere. I’m going to try this workout (with increasing sets/reps/cycles) every other day until this non smoking thing seems to be a thing of the past.