I trained “socially” for about 1.5 years where i would sorta go to the gym and do the same bunch of isolation exercises etc…, talk to ppl, take a month or two hiatus that sort of thing, and my program had no sort of planning whatsoever
Starting this summer I found a 5 day body part split routine off the internet,
got some whey and creatine and started going very consistently to the gym, and eating as much food as i could
Im 5’9" and went from 155lbs to 175lbs in 10 weeks of training. I saw fairly good strength gains as well
I’m about to start Chad Waterbury’s Anti-BodyBuilding Hypertrophy
Basically just wanna know what parts of my body look weak or disproportionate to the rest
Also wanted some advice as what to do for GPP training in this routine if i have no desire to build endurance and just want to get stronger and bigger… can i supplement military presses in for some GPP days for example? Also i feel that my calves and forearms are really small … could i simply work these eg grip work etc… during my GPP sessions?
Here are my lifts also
Bench 195x10 and 210x6 → projected max = 260
Close Grip Bench 205x6 → proj max 238
Weighted Chest Dips 100x6/110x5 → proj max 124
Military Press 130x8 → proj max =161
Back Squat 195x6 → proj max = 226
Weighted Chins → 40x8
DL 145x7 → proj max 174 (I just did these for the first time two days ago, im aware that they are completely disproportionate to my other lifts and actually basically in the realm of what an 8 year old girl could do)
How about a back shot? and legs? from your pics i would say more traps, and upper chest. (tempted to say lats too but i can’t say for sure until i see a back pic)
If you want some criticism, I find it really bad that your projected max for your legs is far less than your projected max for your bench, maybe you should start up a leg program for about a month before doing Chad’s workout, because it seems that you ignored that muscle group.
[quote]satisphire wrote:
are you on the run man? lol how come yur hidding behing the white square? im sure yout not that funny lookin [/quote]
lol i feel like the face i make while flexing looks like im constipated, hence why i use the square… but if ur really interested in seeing my face i have pics in my profile u homo…j/k
Hey man it def looks like you put on some mass from the time I left this summer. Haha I’ll be in town for my birthday/ first football game and maybe we’ll hit up Fike and I can help with your DL.
No flaming from me man, just glad to see your doing some real workouts, not those Mens Fitness ones with Dave anymore haha.
Oh yea man, I forgot to mention that I would add in some shrugs to bring up your traps. I usually do DB or behind the back barbell shrugs. I stay away from the front barbell shrugs as I feel it puts too much pressure on the lower back.
You sure you gave it enough effort on those DLs? I have a friend who lifts with me like once every two or three months and he pulled 245x2 and he’s in way worse shape. They may be new, but give em some effort… in fact give em more effort cause you need to bring it up.
[quote]NAUn wrote:
You sure you gave it enough effort on those DLs? I have a friend who lifts with me like once every two or three months and he pulled 245x2 and he’s in way worse shape. They may be new, but give em some effort… in fact give em more effort cause you need to bring it up.[/quote]
Yea ima try to go harder this week, i also had never done bent over rows so i did several sets of those prior and tired out my back pretty well…
so im hoping that had contributed to the shitty DL lol… ill see this week though
Lonnie, i do want to try to max but ive been having a some pain at the junction of my pec and delt… so ive been afraid to put too much weight on so as not to risk a serious injury
fightingtiger thanks… didn’t realize there was anyone else from Clemson on here