Hellow fellow T-Nation members. This right here will be my very first post in any of the forums. I guess really just an introduction and background on myself. The purpose really is just to share my experience in my not so intelligent, semi relentless pursuit of muscle.
So first and foremost a little background on myself. I recently turned 21 years old this past summer. I started lifting approximatly seven months ago ,which at the time I was five foot nine maybe ten and 140 lbs. The previous year for me had kind of been very shitty for me. I was in a bad place and probably depressed.
My life had kinda seemed to hit a sort of rock bottom when at this point I started talking to a girl who was friends with my sister. My sister had told her I was a fit and an inshape guy which I had been and kinda was then. I mean my sister had seen me when I was like 7 % bf in highschool when I used to wrestle. Anyways I felt an expectation had been placed upon me so I started hitting the gym up again five times a week and I havent looked back since. Honestly this endeavor has possibly been the most fulfilling and satisfying ambition I have ever embarked on.
So when I first first started lifting my lifts were pathetic now there only semi pathetic but this is what the big three looked like in the begining.
Bench: 185 lbs if even that I can’t really remember.
Deadlift:225 lbs: Never trully found my max out in the begining
Squat: 225: Also never really found out my max.
Needless to say I was a frail little thing.
Here is a general schedual that I followed then and still do now with a few modifications. I lifted and still do Sunday through Thursday. I am including the weight I move now.
Quad Extensions: 90x15,135x12,160x12,180x8,205x4: Done with machince that takes olympic plates
Hamstringcurls: 90x15,115x12,115x8,90x10: Also done with olympic plates
Calf raises with leg press: 180x25, 180x20, 180x15, 180x10
I also do a fifth exercise but that varies from week to week.
Incline Dumbell: 70x12, 75x8, 80x5,85x5
Flat Dumbell:70x8, 75x8,80x8, 85x5
Incline Dumbell Flys: 40x15,40x15,45x15,50x10
Decline machine press thing: 180x8, 180x8, 205x5,205x5
Dips(with emphasis on pecs): four sets with as many as I can do, usually 35-45,30-40,25,25
Dumbell Curls: 45x8, 45x8, 40x8,40x8
Tricep Kickback: 40x15, 45x15,45x15,40x15
Standing Preacher Curl: 85x10,85x10,85x8, 75x12
Tricept Pushdown: 110x25,120x20,130x15,140x10
Cobras: 65x12,65x12,55x12,50x10 This is a cable exercise were it looks like your doing a double bicep pose put you straigten your arms out all the way and try to bring them in like your going to hit your head.
Dips: As many as I can in four sets with emphasis on triceps usually 35-45,30-40,25,25
Seated Hammer curls: I do with weight varying from 20 lbs to 45 lbs this is my last bicep exercise and I do as many as I can then I do about ten more for a reall good burn.
Widegrip pull ups: 10,10,10,10,10,10: Sometimes I do 20 first then the rest ten. I also do an additional 40 reps throughout the rest of my workout.
Cable Rows: 160x10,150x10,140x10,130x8
Dumbell Pullovers: 70x10, 75X10,80x10,85x10
Dumbell Shrugs: 70x15,75x15,80x10,85x10
Shoulder press/pushpress: 135x8,135x8,135x6, 135x as many as I can do. The last set I do as a pushpress and try to get as many banged out as possible.
Alternating dumbell front raises: 35x10, 40x10,45x10, 30x as many as I can do.
Lateral Raises: 20x15, 35x10,35x8,30x8
Standing dumbell Shoulder Press: 50x10,55x10,60x8,65x8
Arnold Press: 35x10, 40x10, 45x8,50x8
The weight I put up on a lot of these lifts often fluctuates depending on the order in which I complete these exercises. I have stopped doing cardio since I am trying to bulk up and I have also stopped doing abdominal work for now because I got so burnt out doing it all the time. I guess what I should address next is my diet and supplementation.
My diet is far from perfect. I try to eat between 4 and six meals a day. I roughly count calories and I try to hit 3500 a day or more. I eat fast food probably three to four times a week which is horrible. In addition to what I eat I take two whey protein shakes with one and a half scoops in them and creatine thrown in there. I take the animal vitamin pack in the morning with my shake and then in the evening I take two fish oil tablets and two glucosomine tablets with my evening shake.
Ok so I am kinda tired of typing so I am gonna try to load up some photos as well.