I made a post about 4 months into my training with my progress and wanted to give an update on my progress and also take input from anyone and everyone who’s been training longer than me. Any advice for improvement on my routine?
I’m 29 years old. I started training 8 months ago. My first 4 months, were nothing but non-weighted and weighted pull ups, dips, push ups, sit-ups, and band squats. I work a full time labor job, so my time in the gym is limited and I wanted to be as “efficient” as possible. Most of my lifts are compound movements, even today, with a little bit of isolation thrown in. However, my goal was “efficient training.”
My goals are to go from skinny, to “thicker appearance” with more muscle and mass. My goal is to go from 137 lbs to 185 lbs. Once I get to 185 lbs, which I’m getting close, I plan to switch over to high rep pull ups, dips, push ups, and squats for a while. I’d also like to get my core looking better, however I’m not focusing on my core until I finish bulking.
8 Months Ago Weight: 137 lbs.
Today’s Weight: 174 lbs.
8 Months Ago Bench: 150 lbs (Smith Machine)
Today’s Bench: 290 lbs (Smith Machine)
8 Months Ago: 3 Body Weight Pull Ups
Today’s Pull Ups: (2) 45 lb Plates - 3 Reps
8 Months Ago: 10 Body Weight Dips Max
Today’s Dips: (2) 45 lb Plate Dips - 3 Reps
8 Months Ago: Hack Squats - 180 lbs - 5 Reps
Today’s Squats: Hack Squats - 540 lbs - 3 Reps
My Training Info Today:
Most of my work outs today involve weighted pull ups, dips, push ups, bench, squats, and deadlifts. I still throw a few isolation exercises in for my trapz, biceps, and upper back. However, it’s mostly all weighted compound movements. I’ve taken my training (VERY SERIOUSLY) over this 8 months. I’ve never missed any days other than days where I needed to “deload” for a day or two. I’ve been on a FULL ON HIGH CALORIE / HIGH PROTEIN diet the entire time. I haven’t had a day go by where I ate less than 5k calories. I eat lots of brisket, steak, and fish daily.
Before Photo: (137 lbs clothes falling off of me.)
Today’s Photo: (174 lbs and feeling more confident)
Weighted Pull Up’s Photo: (5 Reps / Half My 1rm)
Hack Squats: (5 reps - 460 lbs) 85% of my 1rm