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Help me build a workout plan

Today:
5 sets bench press 85-95
5 sets overhead press 45-50
5 sets squats (there was a smaller bar, not sure the weight, perhaps 20? Not a 45lb bar)
5 sets low rows on the type of machine that you stack weights (not where you put a pin in). Not sure exactly what this was, but it said it worked the back
3 sets lat pulldown
A few minutes on abs
 
New pictures, because why the hell not? Plus, original pictures were blurry. My phone has a camera that doesn't take sharp images, but these two should be a little better.


IMG_20111210_151645.jpg

IMG_20111210_152158.jpg


I don't think I'll be posting pictures every two weeks, lol, but maybe once in a while, long enough apart to see improvement.
 
You do look like you've added some tone. Any improvement in your measurements?
 
Hi!
Looks like your well on your way towards your goal already.
Just deciding to start, and let the exercise and new eating habits become a part of your daily routine is a giant leap in the right direction!

You look like you have to same body type as both BHS and me. I find that in the periods that I exercise the most, I actually lose weight instead of gaining like I want to. I basically have to eat alot more than I think I do. Even after a few years I still do the same mistake. My solution is (and I'm not saying it's the best one); I drink alot of milk, I eat meat regularly and I eat nuts and high-protein snacks through the day.
I'm not a fan of protein shakes, but they can help you gain if your having trouble eating enough.

Good luck!..| (subscribes)

ps: You already look like a million dollars..|
 
Bench press 5x5 85-95lb
Overhead press 5x5 50lb
Machine rows 5x exhaustion
Lat pulldown 5x5-10 85lb
Squats 5x5 40lb
Abs 5x15

At one point, I went up to 100 lb on the bench press and couldn't raise it high enough to put the bar back on the third rep... should have had a spotter. Kinda embarassing that someone had to rush over and help me lift the bar, but I guess not that dangerous because it's still low weights... still kinda scary though. Lesson: don't move up weights too fast.
 
Missed Thursday so went today.

Bench press 5x5 85-95lb
Overhead press 5x5 45-50lb
Machine rows 5x10
Lat pulldown 5x5-10 85lb
Leg Press 5x5 130lb
Abs 5x15
 
Sunday:

Bench press 5x5-10, 85 lb or so
Machine rows 5x10
Lat pulldown 5x5-10 85lb
Leg Press 5x5 150lb
Abs 5x15

I didn't do overhead press, I'm really starting to realize I need to fix this left-arm-weaker thing, because it's limiting any free weight stuff I do.
 
Tuesday:

Bench press 5x5 up to 90 lb
Overhead press 5x5 up to 50
Machine rows 5x10
Lat pulldown 5x10 up to 85lb
Leg Press 5x5 up to 150lb
Abs 5x15
 
And can i ask you 1 thing how do i get the top of my torso trained cause thats the only part that refuses to get in shape
 
Out of town for a week, so no gym. Day before yesterday did five sets of pushups to exhaustion: 40, 35, 35, 30, 30.
 
Was out of town for the week, did some pushups at home but just got into the gym today.

Bench Press (5x5-10 85-95lb)
Overhead Press (5xehaustion, used a machine)
Leg Press (5x12 150lb)
Lat Pulldown (5x12 70-85lb)
Row (5x10, machine)
Abs (5x15, machine)

Plus two machines I hadn't used before: incline press and decline press, 5 sets on each.
 
I thought this might help, from my other post in a different thread. It helped my go from 220lbs and 22% body fat to 5% body fat and 250-265lbs.


chrisw87 said:
Post 2; what you need to focus on.

Alrighty! so your interested in upper body strength training? There is really one thing you want to focus on and follow a set plan; High intensity strength training.

** please note that the MOST important thing aside from the exercises is rest. Your body doesn't gain muscle from the workout, but from the recovery and overcompensation after 'damaging' the muscles IN the workout **

for high intensity weights, I prefer to only do these say... Tuesday and Friday and have cardio workouts inbetween. If you don't allow a good recovery period you WON'T gain muscle and strength.

*Prior to workout, make sure to drink plenty of water, have some lean food for energy 30 mins before you start.

How much weight?:
*With each exercise once warmed up, find out how much weight it will take that the 10th rep that you perform is almost impossible and the eleventh IS impossible to complete. That is your target weight for the exercises.

You will want to perform maybe 3-4 sets of these exercises x 10 reps.

Don't forget to focus heavily on both warmups and COOLDOWN exercises, a good cooldown exercise will prevent alot of pain and drama later.

*water water water water water (got the idea?)

*always increase the weight level when you are finding it easy to finish more than 10 Repetitions of a particular exercise.

*Protein! eat something with a good portion of protein after your workout. You can try some suppliments but remember, that is what they are, suppliments not replacements. If you are training quite hard too, there is nothing wrong with regular milk in your suppliments, it contains many beneficial things for building your body stronger.

Disclaimer;

This is part of the workout routine I followed when I was in the police force. My PT instructor from college was a great fitness trainer and this is what he recommended. It worked for me but it may not work for you, however the principles are sound.

Through this training (and some other types of training) I managed to get to 5% body fat and around 250-265lbs weight. So a decent amount of muscle.
Click to expand...
 
Thanks!

Today:

Bench Press (5x5-10 85-95lb)
Incline Press (5x10 machine, 12 on the left arm)
Decline Press (5x10 machine, 12 on the left arm)
Overhead Press (5x10 machine, 12 on the left arm)
Lat Pulldown (5x12 70-85lb)
Row (5x10, machine, 12 on the left arm)
Abs (5x15, machine)
 
Are you making progress with your weights or are you just finding your limits now?

I noticed that you went from 55lbs on the bench to an average of 85lbs which sounds very impressive if that 55lbs was your limit for 5-11 reps when you first started out.

Keep up the training and good luck!
 
Basically did this Wed, Friday, and today (Sunday):

Bench Press (5x5-10 85-100lb)
Incline Press (5x10 machine)
Overhead Press (5x10 machine)
Lat Pulldown (5x 70-85lb)
Row (5x10, machine)
Abs (5x15, machine)

----

Chris, while there is one post at the beginning where I was doing 55 lb bench press, I don't think that's really an accurate progression to where I am now, because I was just sort of feeling myself out at the point, figuring out what I could do. Today, in contrast, I think I know exactly where I am. For example, today I did 10 reps at 85, then 10 at 90, then 10 at 95, then about 8 at 100, then about 8 at 95.

I do sort of feel like I'm plateauing a bit, and the reason is probably that I'm not eating enough. More or less, I've been eating:

3 scrambled eggs for breakfast
2 grilled chicken breasts for lunch
2 grilled chicken breasts for dinner
plus small little snacks, sometimes, during the day (a few pretzels or cookies here and there, not really anything).

The problem with food is that money and time are both issues.
 
You've hit on the problem.

Your minimum requirement just to maintain your basic metabolic functions is about 1800 kcal. To maintain your current weight, you need about 2800kcal.

The estimator would say you need about 55% of your calories from carbohydrates. To gain weight, you would need a minimum of 3500kcal per day.

3 scrambled eggs for breakfast (23 kcal/egg = 69 kcal / carb >1gm)
2 grilled chicken breasts for lunch (210kcal/breast = 410kcal, carb = 0gm)
2 grilled chicken breasts for dinner (210kcal/breast = 410kcal, carb = 0gm)
plus small little snacks, sometimes, during the day (a few pretzels or cookies here and there, not really anything).

You're consuming less than 1000kcal per day- about 1/3 of what you need to maintain your energy levels and far less than you need to put on muscle. You're eating next to nothing in carbs and you have to have carbs in a diet to add muscle and it's a major source of energy needed to build muscle.
 
Also, look into your protein sources. While chicken and meat are good protein sources, there are cheaper options.

Once you start eating some more carbs, youll be able to lift more right away...|
 
It might help you to take a look at BlackHoleSun's fitness thread. He listed his diet in his original thread. It's a good rounded, affordable diet plan and that's why he had some very good results from his plan.

What I like about his diet is that he managed to include fiber sources (oats, apples, bananas, veggies), protein (chicken, tuna, eggs) and healthy carbs (toast, raisins, apples, bananas).

Two tricks that he included- peanut butter (calorie dense, very portable and good protein source) and whey shakes (good protein supplement for those on a budget).
 
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