Today's Workout?

Training Bodybuilding
1

Just wanted to post this, and hope for some constuctive feedback on what more I could do, or is this fine:

my info:

  • lifting solid for a little over three weeks.
  • weight: start 170 / now 185
  • eating: minimum of 3500 cals a day

todays workout:
squat:

  • warmup 10 reps of 135lbs
  • 2 sets of 5 reps @ 225lbs
  • 3 sets of 5 reps @ 245lbs
    leg press:
  • 1 set of 5 reps @ 380 lbs
  • 4 sets of 5 reps @ 430 lbs
    leg extension:
  • 3 sets to failure @ 110 lbs
    ----this was enough to get me to where I could barely walk, my legs are my weak spot, but have been killing them to try to get bigger/stronger.

I know I didn’t include any leg curls or hamstring work, that’s because I have to come to the gym at 0530 to get my workout in before I have to muster at 0630 for our command PT(we ended up playing volley ball). Got to work late today cause there was an accident on the highway, otherwise I would have included leg curls and straight leg deadlifts.

INPUTS?
CRITIQUES?

thanks to all

2

[quote]jsteele wrote:
Just wanted to post this, and hope for some constuctive feedback on what more I could do, or is this fine:

my info:

  • lifting solid for a little over three weeks.
  • weight: start 170 / now 185
  • eating: minimum of 3500 cals a day

todays workout:
squat:

  • warmup 10 reps of 135lbs
  • 2 sets of 5 reps @ 225lbs
  • 3 sets of 5 reps @ 245lbs
    leg press:
  • 1 set of 5 reps @ 380 lbs
  • 4 sets of 5 reps @ 430 lbs
    leg extension:
  • 3 sets to failure @ 110 lbs
    ----this was enough to get me to where I could barely walk, my legs are my weak spot, but have been killing them to try to get bigger/stronger.

I know I didn’t include any leg curls or hamstring work, that’s because I have to come to the gym at 0530 to get my workout in before I have to muster at 0630 for our command PT(we ended up playing volley ball). Got to work late today cause there was an accident on the highway, otherwise I would have included leg curls and straight leg deadlifts.

INPUTS?
CRITIQUES?

thanks to all

[/quote]

With a 15 pound weight gain in 3 weeks you must be doing something right.

The only thing I could add is be sure to mix it up, don’t do the same thing over and over, try different exercises, and different variations.

I would throw some Good Mornings in there if you don’t do those yet, they really help on the posterior chain and will help you with your leg strength.

Keep it up!

3

thanks for the input, I will add those in.
I am pretty happy with the weight gain, I had the same mindset as the usual ‘hardgainer’, which I am positive now is complete BS.
I tried to gain weight for years, without any real gains, even when I was lifting heavy, and then about a month ago I started counting my cals,
I realized that I was eating about 1000 cals a day(add about another 750 for the mountain dew I was addicted to), that’s it, although all the time in my head I would have sworn that I was well over 3000 cals.

Immediately I started eating 6-8 times a day, and my intake was around 3500, in 3 days I gained 5 lbs, mostly water weight due to carbs is what I was told by the folks on here, but still, a gain none the less, so I stuck with it, and 10 days later, I was looking at 180 on the scale,

Fortunately for me, people like professorX, who always post something to the effect of EAT, LIFT, SLEEP in response to the bastages that think their hardgainers, got to me before I posted my own hardgainer thread,
thanks for saving my ass from getting flamed on here proX, even though you probably would have been the primary one…lol… and the countless others, that post these replies too.

to everyone else that thinks they are the ‘hardgainer’, trust everyone on here, your not, don’t think that you are and don’t waste these guys’ time with your ignorence, all the info you need to gain weight can be found on here, just read a little, then
EAT, LIFT and SLEEP.

Steele

4

Stimulate don’t annihilate

5

[quote]jsteele wrote:

to everyone else that thinks they are the ‘hardgainer’, trust everyone on here, your not, don’t think that you are and don’t waste these guys’ time with your ignorence, all the info you need to gain weight can be found on here, just read a little, then
EAT, LIFT and SLEEP.

Steele[/quote]

Thank you for writing that. You just better not be on here when you hit 195 asking if you should cut!

Good luck (and look into some full-body workouts such as Scrawny to Brawny, or any Waterbury programs). I went from 180 to 200 in five months or so doing that.

6

[quote]jsteele wrote:
my info:

  • lifting solid for a little over three weeks.[/quote]

that long? probably time to start cutting.

7

[quote]BASTARD G wrote:
jsteele wrote:
my info:

  • lifting solid for a little over three weeks.

that long? probably time to start cutting.
[/quote]

Agreed.

Get to work son! You need to drop some of that 15lbs of fat you gained and get lean and mean!!!

8

yeah, I was considering cutting already, because my abs aren’t showing like they used to…what do you guys think should I cut or continue to bulk?..(sarcasm)…hahaha…f’in idiots.

Really though, right now my plan is to start cutting once I hit 210, maybe drop to around 200…don’t think that I have actually gained all that much fat, my abs still show, just not as defined as when I was 170, f it…you can have strong abs that you can’t see, just look at all the fatties that can do situps all day.

9

I would do a hamstring movement too, I’d choose stiff legs over good morning’s though. Hate good mornings.

10

I would change leg presses fore unilateral work (lunges or step-ups or split squats…) and include some hams work (RDL, stiff leg DL, GHR…)