Hey, I just joined the site it is wonderful. I would like to know if I am on the right road to meeting my goal. I am a female, I started working out May 6, 2003, than I was 5’3 @ 320lbs and my max bench press was 95lbs, pull downs 30lbs, squat 115lbs, military press 30lbs.
Now I am still 5’3 but my weight is 240lbs it was 215 until I went home to New Orleans this past Christmas and when I came back to work out I throw my back out and I didn’t work out for two months. I didn’t do anything not even cardio. I am back now, started on the 1st. I have made some improvements since I began, max bench press 185lbs, pull down 90lbs, squat 200lbs, military press 70lbs. I maybe can do more because all of these I can do about 3 rep with the weight, but I really don’t try to do more because I don’t have a partner.
I can see that I am stronger but I want to get to 225+ in my bench press by this summer, I know I can but I need to find someone to workout with. I would like to get under 200lbs by July. This is a typical Monday for me, wake up at 4:30am take 2 lipo 6 liquid capsules, 5:00am protein shake (nitro-tech 2 scoop w/water) 5:20 go to work, 6:30am eat breakfast 1/3 cup of oatmeal 4 egg whites and tablespoon of peanut butter, 7:30am protein shake (nitro-tech 2scoop w/water, 1 scoop of cell-tech 1 teaspoon mega glutamine).
8:30 workout (chest day) 10mins on treadmill barbell bench press; 12 reps @85lbs-9 reps @105lbs-6 reps @ 125lbs-3 reps @ 145lbs with no rest that is one set. Then I go up starting @ 145lbs, I do one set down and 4 sets up, then I do incline dumbbell press 12 reps @ 30lbs-12 @ 35lbs-10 @ 40lbs-10 @ 45 lbs next is pec-deck flye 12 @ 30lbs-12 @ 40lbs-10 @ 50lbs- 10 @ 60lbs. I try not to do no more than 3 or 4 exercises for chest on Monday but on my next chest day I do 5 or 6 it all depends on how I am feeling.
Next is triceps, cable skull crusher-15 reps @ 40lbs- 12 @ 60lbs- 10 @ 70lbs- 10 @ 80lbs- 8 @ 90lbs, extension w/rope-12 @ 70lbs- 10 @ 80lbs- 9 @ 90lbs, cable kickbacks- 10 @ 20lbs all 4 sets ( I don’t understand why I can’t go heavier), press downs w/rope- 12 @ 50lbs- 10 @ 60lbs- 8 @ 70lbs, treadmill for 30mins I do this 3-4 time a week.
I sometimes walk with my niece in the evening time after dinner. After workout 10:30 am protein shake (nitro-tech 2 scoops w/water 1-1/2 scoop of cell-tech 2 teaspoons of glutamine), 12pm lunch tune salad (lettuce, ? tomatoes, ? cucumber, handful of shredded cheddar cheese, 2 lrg can of tune)
2:30 pm protein shake (nitro-tech 2 scoops w/1 teaspoon of glutamine) 4:30 snack can of peaches and 2 plain bologna sandwich on wheat bread 6:30 or 7pm dinner some kind of beans w/brown rice and grill chicken breast. 9pm protein shake (nitro-tech nighttime 2 scoop w/milk.
The other supplements I take in the morning time multivitamin, flax seed oil, L-carnitine, BCAA, vitamine E-C. I was thinking about taken some kind of testosterone or hmb, because it is good for fat loss, what do you think.
Do you think this will get me to where I want to be by July or somewhere close? Is there anything else I need? Do’tn mean to be so long but can you help?