6 Months gone- Thoughts/advise on my progress anyone? - UK-Muscle Body Building Community

verve · 02-03-2004, 02:32 AM

I've been working out now for almost 6months, and so I wanted to post my stats and progress and hopefully you guys can tell me what I should be focusing on improving etc. I'd also appreciate it if you could tell me what your stats were after 6months of lifting

weight before=78.6 kg (12 stone 5lb)
weight now=89.2 kg (14 stone)

Measurements:

Quads 26inch
Calves 17 inch
Bi's 14.2 inch
Forearms 11.5 inch
Chest 38.5 inch
Cock 14 inch

Lifts:

Bench 50kg for 6
Incline 45kg for 6
Squat 60kg for 10
Leg press 124kg for 10
Military press 35kg for 6
Dumbell press 20kg each for 8

Average days food:

12pm Breakfast:bowl of porridge with honey and a protein shake and then 2 pints of water,then take multivatamin and vitamin E tablets.

2pm Workout.Postworkout shake of 50 grams in water,then drink containing about 100grams of sugar and 2 pints water, and also glucosamine for joints and a cod liver oil tablet

5pm 2 chicken breasts,another 2 pints of water,some fruit juice

7pm banana, some peanuts and pint of water

8pm 2 Cod fillets,finish off fruit juice

11pm can of tuna, 2 pints of water

1.30am large protein shake with another glucosamine tablet and vitamin E then bed

Over the next 4 months i aim to try gain about 6kg and get to 95kg,then cut down on the bf to bring out a decent set of abs for the summer beach.I'm currently using reflex instant whey,tastes nice in milk,but tastes awful in water.Just started taking the glucosamine yesterday because my elbow and knee and ankle/foot have started clicking, so was worried about joints,and vitamin E to try prevent anymore stretch marks appearing.

Thanx

**hackskii** · 02-03-2004, 02:49 AM

First of all, can you tell us how tall you are, and your age?

How many times a week do you train and what body parts, how many sets?

You have only been working out for 6 months. It would be easier if you let us know if you are going for strength, bulk, lean, cuts, endurance.

I can tell your strengths are your legs and your weakness is in your pressing movements. I would train more for power lifting in your lifts. That would be all lifts.

robin_3_16 · 02-03-2004, 09:25 AM

yeh they are good gains though mate
seems you are around the same size as me
i have 26 quads and 14 and half arms
chest is 44 inches though
they are good gains and you seem to have taken to this properly
i would say keep it up and post you age and training etc to find out if that is lean gains!

robin_3_16 · 02-03-2004, 09:27 AM

by the way 14 inch cock, you wish mate!

demon · 02-03-2004, 02:09 PM

ROFL @ vervefan.

You've gained quite a lot of weight in 6 months. Well done.

verve · 02-03-2004, 02:27 PM

I'm 5'10/5'11 and 18 years old.I don't know my bf % but i have a decent set of abs and not much of a belly.yes legs are my strong point,they were pretty big b4 i ever trained.I just went up to 4 days per week last week, before that i was 3 days a week.

Monday:Legs
Tuesday:Chest
Wednesday:Rest
Thursday:Back
Friday:Shoulders

as for sets and exercises, i normally just do as many sets as i can in 30mins.normally about 12.I alsdo train abs 2 or 3 times a week with weighted crunchs, 3 sets per time.

Legs:Leg Extensions,Squats,leg press, leg curl,deadlift(legs take more than 30 mins because I train quads and hams together.I don't train calves.)

Chest:Incline barbell press,bench press,2 sets cable crossovers,2 sets flys.

Back: Seated rows, pull downs, close grip chins

Shoulders: Dumbell press(palms facing each other),Military press,side lateral raises.

side lateral raises hurt more than any other exercise.obviously some weight for some exercises are too heavy to lift, but with this exercises i use v.light weights and it feels like a have a lot of lactic acid there?this always happens,i have tried massaging the muscle and stretching in between every set of every exercise for shoulders but still the same.it's a good pain not a bad if u know what i mean,but it's v.intense.

When you say train more for powerlifting do u mean all sets done at about 4-8 reps or what?I am considering doing 5x5 training for chest,to improve my bench.If I did so, could I do it for just one exercise or would i have to do it for all exercises for that bodypart?

robin_3_16 · 02-03-2004, 02:55 PM

i have a question about that is 5by 5 training 5 sets of 5 at the same weight or 5 sets of 5 at different weights?
i thought it was the same weight because you pick a weight you can do about 7 plus times and by the 5th set you will be struggling to do 5 of it?

**hackskii** · 02-03-2004, 03:51 PM

Verv, you can take cratine and this will help with the lactic acid some. You can vary the side lateral raises with cable and even do standing front raises too for the shoulders. That wont concintrate as much on the side delts but can be thrown in there too.

What I meant by the power lifting movements is 5 x 5 and compound exercises. Dead lifts, bench press, incline press, squats, military press, bar dips.
I would drop the cable crossevers or the flys and rotate them in every other week. I dont do either one of those exercises.
If you are trying to get your bench up then I would do those first. I would also do them only once a week.
You can throw some close grip benches in on your chest day or you can throw some dips in there instead, or a few sets of both.

Pretty much with a 14 incher, you dont even need to lift. In fact the skinnier you are the better it will look.

robin_3_16 · 02-03-2004, 04:09 PM

he wishes though,
so is it 5 by 5 at the same weight or not?

**hackskii** · 02-03-2004, 04:13 PM

I am not too sure. I feel that 5 failure sets might be overtraining to me but If you can hang then that might work. I save myself for my last set the one that counts and then I go to failure and it works really well to me.

Jock · 02-03-2004, 04:21 PM

Here you go robin: http://jva.ontariostrongman.ca/5X5.htm

verve · 02-03-2004, 07:52 PM

i do all of the powerlifting exercises u mentioned apart from dip, which i haven't done for a couple of months and will incorperate next training session.trained chest today, 5kg increase on the bench, which is good.I always thought that flys were important to finish a chest workout on, to stretch the muscle fully?also cable crossover I did to bring up the middle of the chest.Not saying I disagree, just letting u know why I picked those exercises.

u think incline,flat bench and dips should be done every week then?and rotate the 4th exercise between crossover and dumbell flys?

**hackskii** · 02-03-2004, 08:05 PM

Quote:

Originally posted by vervefan
u think incline,flat bench and dips should be done every week then?and rotate the 4th exercise between crossover and dumbell flys?

Yes.

I do bench and inclines each week.
If you want your bench up then do bench first. If you want your inclines up then do them first.
Or you can do like Winger does and do inclines first (dumbbell) then do bench.
Next week he does bench first then bar inclines.
That will keep the strengths pretty much even on strength for his chest exercises. The body responds pretty good to diffrent exercises and diffrent angles. Kindof keeps the body guessing. This is primarily done for body building as power lifting has less exercises for more focus on specific lifts.

Panthro · 02-03-2004, 09:18 PM

hi mate, need more protien in 7pm meal. otherwise looks good.

verve · 02-03-2004, 09:28 PM

Cheers mate.How long do u spend stretching before a workout?do u normally do any warmup sets for bench?

02-03-2004, 02:32 AM	#1 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	6 Months gone- Thoughts/advise on my progress anyone? I've been working out now for almost 6months, and so I wanted to post my stats and progress and hopefully you guys can tell me what I should be focusing on improving etc. I'd also appreciate it if you could tell me what your stats were after 6months of lifting weight before=78.6 kg (12 stone 5lb) weight now=89.2 kg (14 stone) Measurements: Quads 26inch Calves 17 inch Bi's 14.2 inch Forearms 11.5 inch Chest 38.5 inch Cock 14 inch Lifts: Bench 50kg for 6 Incline 45kg for 6 Squat 60kg for 10 Leg press 124kg for 10 Military press 35kg for 6 Dumbell press 20kg each for 8 Average days food: 12pm Breakfast:bowl of porridge with honey and a protein shake and then 2 pints of water,then take multivatamin and vitamin E tablets. 2pm Workout.Postworkout shake of 50 grams in water,then drink containing about 100grams of sugar and 2 pints water, and also glucosamine for joints and a cod liver oil tablet 5pm 2 chicken breasts,another 2 pints of water,some fruit juice 7pm banana, some peanuts and pint of water 8pm 2 Cod fillets,finish off fruit juice 11pm can of tuna, 2 pints of water 1.30am large protein shake with another glucosamine tablet and vitamin E then bed Over the next 4 months i aim to try gain about 6kg and get to 95kg,then cut down on the bf to bring out a decent set of abs for the summer beach.I'm currently using reflex instant whey,tastes nice in milk,but tastes awful in water.Just started taking the glucosamine yesterday because my elbow and knee and ankle/foot have started clicking, so was worried about joints,and vitamin E to try prevent anymore stretch marks appearing. Thanx

02-03-2004, 02:49 AM	#2 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,650	First of all, can you tell us how tall you are, and your age? How many times a week do you train and what body parts, how many sets? You have only been working out for 6 months. It would be easier if you let us know if you are going for strength, bulk, lean, cuts, endurance. I can tell your strengths are your legs and your weakness is in your pressing movements. I would train more for power lifting in your lifts. That would be all lifts. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 02-03-2004 at 02:51 AM.

02-03-2004, 09:25 AM	#3 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	yeh they are good gains though mate seems you are around the same size as me i have 26 quads and 14 and half arms chest is 44 inches though they are good gains and you seem to have taken to this properly i would say keep it up and post you age and training etc to find out if that is lean gains! __________________ Robin

02-03-2004, 09:27 AM	#4 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	by the way 14 inch cock, you wish mate! __________________ Robin

02-03-2004, 02:09 PM	#5 (permalink)
demon Looking Freaky Join Date: Apr 2003 Location: Northern Ireland Posts: 809	ROFL @ vervefan. You've gained quite a lot of weight in 6 months. Well done. __________________ DEMON "We are what we repeatedly do. Excellence then, is not an act, but a habit." - Aristotle

02-03-2004, 02:27 PM	#6 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	I'm 5'10/5'11 and 18 years old.I don't know my bf % but i have a decent set of abs and not much of a belly.yes legs are my strong point,they were pretty big b4 i ever trained.I just went up to 4 days per week last week, before that i was 3 days a week. Monday:Legs Tuesday:Chest Wednesday:Rest Thursday:Back Friday:Shoulders as for sets and exercises, i normally just do as many sets as i can in 30mins.normally about 12.I alsdo train abs 2 or 3 times a week with weighted crunchs, 3 sets per time. Legs:Leg Extensions,Squats,leg press, leg curl,deadlift(legs take more than 30 mins because I train quads and hams together.I don't train calves.) Chest:Incline barbell press,bench press,2 sets cable crossovers,2 sets flys. Back: Seated rows, pull downs, close grip chins Shoulders: Dumbell press(palms facing each other),Military press,side lateral raises. side lateral raises hurt more than any other exercise.obviously some weight for some exercises are too heavy to lift, but with this exercises i use v.light weights and it feels like a have a lot of lactic acid there?this always happens,i have tried massaging the muscle and stretching in between every set of every exercise for shoulders but still the same.it's a good pain not a bad if u know what i mean,but it's v.intense. When you say train more for powerlifting do u mean all sets done at about 4-8 reps or what?I am considering doing 5x5 training for chest,to improve my bench.If I did so, could I do it for just one exercise or would i have to do it for all exercises for that bodypart? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by verve; 02-03-2004 at 02:29 PM.

02-03-2004, 02:55 PM	#7 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	i have a question about that is 5by 5 training 5 sets of 5 at the same weight or 5 sets of 5 at different weights? i thought it was the same weight because you pick a weight you can do about 7 plus times and by the 5th set you will be struggling to do 5 of it? __________________ Robin

02-03-2004, 03:51 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,650	Verv, you can take cratine and this will help with the lactic acid some. You can vary the side lateral raises with cable and even do standing front raises too for the shoulders. That wont concintrate as much on the side delts but can be thrown in there too. What I meant by the power lifting movements is 5 x 5 and compound exercises. Dead lifts, bench press, incline press, squats, military press, bar dips. I would drop the cable crossevers or the flys and rotate them in every other week. I dont do either one of those exercises. If you are trying to get your bench up then I would do those first. I would also do them only once a week. You can throw some close grip benches in on your chest day or you can throw some dips in there instead, or a few sets of both. Pretty much with a 14 incher, you dont even need to lift. In fact the skinnier you are the better it will look. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-03-2004, 04:09 PM	#9 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	he wishes though, so is it 5 by 5 at the same weight or not? __________________ Robin

02-03-2004, 04:13 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,650	I am not too sure. I feel that 5 failure sets might be overtraining to me but If you can hang then that might work. I save myself for my last set the one that counts and then I go to failure and it works really well to me. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

02-03-2004, 04:21 PM	#11 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Here you go robin: http://jva.ontariostrongman.ca/5X5.htm __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by Jock; 02-03-2004 at 04:23 PM.

02-03-2004, 07:52 PM	#12 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	i do all of the powerlifting exercises u mentioned apart from dip, which i haven't done for a couple of months and will incorperate next training session.trained chest today, 5kg increase on the bench, which is good.I always thought that flys were important to finish a chest workout on, to stretch the muscle fully?also cable crossover I did to bring up the middle of the chest.Not saying I disagree, just letting u know why I picked those exercises. u think incline,flat bench and dips should be done every week then?and rotate the 4th exercise between crossover and dumbell flys? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by verve; 02-03-2004 at 07:55 PM.

02-03-2004, 09:18 PM	#14 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	hi mate, need more protien in 7pm meal. otherwise looks good. __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

02-03-2004, 09:28 PM	#15 (permalink)
verve 666 Join Date: Sep 2003 Location: At work, probably. Posts: 674	Cheers mate.How long do u spend stretching before a workout?do u normally do any warmup sets for bench? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.