New log

[fugazee]

I have been trolling through for a little while and I thought I would start to get serious about my body and health. I have posted a few times in some other threads but now I though it is time to start a loog and have the pros critique what I do in and out of the gym. My goal is to look good. Stong and fit. I got out of the military around 6 years ago and I fell apart. I was lifting for about 5 years while in the military and was happy with the way I looked. I also tried a cycle of winstrol, I liked what I got out of it so I am not opposed to getting back into it. My stats:29 yrs 6'1", 240lbs, 25%bf, I feel unheathy. I know the pictures do not look like I have muscle under all that fat, but I do, a little. I am overall just a big thick guy. Military stats were 215-225lbs 15%bf. I look at pictures of my body years ago and I had solid muscle size and looked good. I see myself now and I see no muscle, Like it just disapeared over the years. My chest is gone and my arems are biger than the rest. I have set a goal for myself, I am taking a trip next November to Cabo and by then is when I would like to get back to where I was. Any suggestions would be great. I need the help. In another post I stated that I can only get to the gym 4 days a week. Tue & Wed, Sat&Sun. I could try to get in there for cardio once or twice more a week but it will have to be late at night. Let me know what you guys think.

Also, while doing this journal, what type of information should I post? and how should I log my workouts? Again, anything you guys can give me will be put to use.

 

[fugazee]

41 views and no replies?

 

[estray]

Simply put, you need to lift heavy ass weights, clean your diet up, and get lots of rest. Get on a 3 day split that focuses on bench, deadlift, and squats. You can throw some cardio in the mix in your off days if you want but its not absolutely necessary.

 

[fugazee]

Is there a lifting routine you would advise me to do? Also, what is your gamer tag?

 

[estray]

Monday-Push: Chest, Shoulders, Triceps

Bench press (6-8 reps x 3 sets)
Incline Dumbbell Press (6-8 reps x 3 sets)
Military Press BB or DB (6-8 reps x 3 sets)
Dips or Skull crushers


Wednesday- Legs, abs

Squats (4-6 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)
Calf Raises (12 reps x 3 sets)
weighted cable crunches (3 sets of 10)


Friday- Pull: Back, Biceps, Forearms

Deadlifts (4-6 reps x 3 sets)
Lat pull downs or Pullups (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Barbell Curls (8 reps x 3 sets)
Hammer Curls (8 reps x 3 sets)



That should do. Keep a log at the gym and write everything down then try and beat it every week. My gamertag is edogger70 but my xbox as at microsoft getting fixed right now.

 

[fugazee]

Thanks estray. I am going to start this NOW. No more excuses.

 

[fugazee]

Monday-Push: Chest, Shoulders, Triceps

Bench press (6-8 reps x 3 sets)
Incline Dumbbell Press (6-8 reps x 3 sets)
Military Press BB or DB (6-8 reps x 3 sets)
Dips or Skull crushers


Wednesday- Legs, abs

Squats (4-6 reps x 3 sets)
Stiff leg deadlifts (10 reps x 3 sets)
Calf Raises (12 reps x 3 sets)
weighted cable crunches (3 sets of 10)


Friday- Pull: Back, Biceps, Forearms

Deadlifts (4-6 reps x 3 sets)
Lat pull downs or Pullups (8 reps x 3 sets)
Barbell Rows (8 reps x 3 sets)
Barbell Curls (8 reps x 3 sets)
Hammer Curls (8 reps x 3 sets)



That should do. Keep a log at the gym and write everything down then try and beat it every week. My gamertag is edogger70 but my xbox as at microsoft getting fixed right now.

So how long should I do this routine? I dont want to get complacent. Mix it up after a few weeks or what?

 

[estray]

Id do it for 8-12 weeks then re-evaluate. Dont be afraid to change rep ranges every now and then or swap out exercises like flat DB bench for flat BB bench.

 

[grafixLSUalum]

Simply put, you need to lift heavy ass weights, clean your diet up, and get lots of rest. Get on a 3 day split that focuses on bench, deadlift, and squats. You can throw some cardio in the mix in your off days if you want but its not absolutely necessary.

took the words right out of my mouth, also like the 3x/split with push/pull/legs. i currently use the same methodology albeit with different lifts and different rep ranges. solid advice estray