Built - I need your help

PGHRam · 04-18-2008, 11:53 AM

Built,

I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey.
Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change?

Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125
Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day
Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day
Routine: Day 1 – Chest / Tri / Cardio
Flat bench – 5x5 @ 225lbs
Incline dumbbell – 3x10 @ 50lbs dumbbells
Flys – 3x10 @ 20lbs dumbbells

Weighted dips – 3x10 (or failure) with 25lb weight
Scull crushers – 3x10 (or failure) @ 55lbs
Push downs – 3x10

25 minutes on the treadmill @ 6mph

Day 2 - Lats / Bicep
3 sets of pull ups till failure
4x10 – lat pull down
4x10 – close grip lat pulls
4x10 – seated rows with V bar

5x5 – barbell curls @ 75lbs
3x10 – hammer curls @ 25lbs dumbbells
3x10 – dumbbell curls @ 25lbs

Day 3 – Legs / abs / Cardio
5x5 – squats @ 115lbs
3 sets of calf raises till failure

3 sets of roman chair till failure

25 minutes on the treadmill @ 6mph

Day 4 – Shoulders / traps
Standing military press – 5x5 @ 75lbs
Side raises – 3x10 @ 20lbs
Front raises – 3x10 @ 25lbs
Rear raises – 3x10 @ 25lbs

Shrugs – 3x10 @ 185lbs

Day 5 – Off / Cardio
25 minutes on the treadmill @ 6mph

**Built** · 04-18-2008, 11:56 AM

I'm on it...

PGHRam · 04-18-2008, 12:04 PM

One thing I forgot to say. I'm up at 4AM to start training and running. I don't know if that will play a role here or not, but with 2 little ones in the house, I had to make the time somewhere.

Thanks.

**Built** · 04-18-2008, 12:15 PM

Curios about your ab work. Why to failure?

PGHRam · 04-18-2008, 12:16 PM

I can only manage to do 3 sets of about 20 reps

**Built** · 04-18-2008, 12:17 PM

I don't go higher than 8 reps for abs. I do 3x8 weighted crunches once a week.

PGHRam · 04-18-2008, 12:18 PM

I like how that sounds!

**Built** · 04-18-2008, 12:19 PM

... lying on a bosu ball, with a 75 lb dumbbell on my chest...

Still like the sound of it?

PGHRam · 04-18-2008, 12:21 PM

Um...I don't know. Never tried those, especially with 75lbs on my chest

**Built** · 04-18-2008, 12:23 PM

Start a little lighter than 75...

PGHRam · 04-18-2008, 02:10 PM

This is a pic that I took in Jan.

Plateau_Max · 04-18-2008, 02:13 PM

Does your PM link not work PGH?

PGHRam · 04-18-2008, 02:14 PM

As far as I know it works. What happens when you try to send one?

PGHRam · 04-18-2008, 02:18 PM

I just tested it. It's working.

**Built** · 04-18-2008, 02:36 PM

You're leaner than 15%.

PGHRam · 04-18-2008, 02:38 PM

That pic is flexed as I could get though. I pinched at 15%, but I have a feeling its a little higher than that, but could be wrong.

**Built** · 04-18-2008, 02:48 PM

I really don't think so. My gut says 12% might be closer to it, but we can say 15% for now.

danny81 · 04-18-2008, 03:38 PM

o shit if thats 12% then i rly ned to configure my diet lol.

PGHRam · 04-30-2008, 09:06 AM

Just wanted to post an updated pic for bf% estimate.

04-18-2008, 11:53 AM	#1
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	Built - I need your help BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Built, I've been reading some of your posts here. Very good stuff. Can you give me some pointers? I'd like to shed this last bit of fat around the mid section. I have my diet in order ( I think ). Don't eat junk. Pretty much tuna, chicken, steak, broccoli, 100% whole wheat bread, oats, eggs, some skim milk with the whey. Just a little bit of my history. At the end of last summer, I weighed 215lbs. I started mid October on my mission. I've lost a little over 40lbs in 4 months. I've added a few good pounds back on since then. So any way, here are my stats and routine. What should I change? Stats: 34 yr, 5’10”, 177lbs, fat – around 15% pinched, Test level – 347, Cholesterol - 125 Diet: 45 P / 30 C / 25 F. Protein is usually around 280g a day. Total cals is around 2500 - 2700, give or take depending on the day Supps: Whey protein, creatine mono – GNC, Fish oil, DHEA 50mg / day Routine: Day 1 – Chest / Tri / Cardio Flat bench – 5x5 @ 225lbs Incline dumbbell – 3x10 @ 50lbs dumbbells Flys – 3x10 @ 20lbs dumbbells Weighted dips – 3x10 (or failure) with 25lb weight Scull crushers – 3x10 (or failure) @ 55lbs Push downs – 3x10 25 minutes on the treadmill @ 6mph Day 2 - Lats / Bicep 3 sets of pull ups till failure 4x10 – lat pull down 4x10 – close grip lat pulls 4x10 – seated rows with V bar 5x5 – barbell curls @ 75lbs 3x10 – hammer curls @ 25lbs dumbbells 3x10 – dumbbell curls @ 25lbs Day 3 – Legs / abs / Cardio 5x5 – squats @ 115lbs 3 sets of calf raises till failure 3 sets of roman chair till failure 25 minutes on the treadmill @ 6mph Day 4 – Shoulders / traps Standing military press – 5x5 @ 75lbs Side raises – 3x10 @ 20lbs Front raises – 3x10 @ 25lbs Rear raises – 3x10 @ 25lbs Shrugs – 3x10 @ 185lbs Day 5 – Off / Cardio 25 minutes on the treadmill @ 6mph

04-18-2008, 02:13 PM	#12
Plateau_Max I enjoy SkyDiving Elite Member Join Date: Sep 2006 Location: Wichita, KS Posts: 865	Does your PM link not work PGH?
	"Years of hard work for only a single moment of perfection is a worthy trade." - Myself

04-18-2008, 03:38 PM	#18
danny81 Registered User Join Date: Feb 2007 Posts: 4,282	o shit if thats 12% then i rly ned to configure my diet lol.
danny81 Registered User Join Date: Feb 2007 Posts: 4,282	http://www.ironmagazineforums.com/on...preciated.html Aiyyo it's off with his head/Cock the lead redecorate the crib burgandy red

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04-18-2008, 11:56 AM	#2
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	I'm on it...

04-18-2008, 12:04 PM	#3
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	One thing I forgot to say. I'm up at 4AM to start training and running. I don't know if that will play a role here or not, but with 2 little ones in the house, I had to make the time somewhere. Thanks.

04-18-2008, 12:15 PM	#4
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	Curios about your ab work. Why to failure?

04-18-2008, 12:16 PM	#5
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	I can only manage to do 3 sets of about 20 reps

04-18-2008, 12:17 PM	#6
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	I don't go higher than 8 reps for abs. I do 3x8 weighted crunches once a week.

04-18-2008, 12:18 PM	#7
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	I like how that sounds!

04-18-2008, 12:19 PM	#8
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	... lying on a bosu ball, with a 75 lb dumbbell on my chest... Still like the sound of it?

04-18-2008, 12:21 PM	#9
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	Um...I don't know. Never tried those, especially with 75lbs on my chest

04-18-2008, 12:23 PM	#10
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	Start a little lighter than 75...

04-18-2008, 02:14 PM	#13
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	As far as I know it works. What happens when you try to send one?

04-18-2008, 02:18 PM	#14
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	I just tested it. It's working.

04-18-2008, 02:36 PM	#15
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	You're leaner than 15%.

04-18-2008, 02:38 PM	#16
PGHRam Registered User Join Date: Jan 2008 Location: PA Posts: 25	That pic is flexed as I could get though. I pinched at 15%, but I have a feeling its a little higher than that, but could be wrong.

04-18-2008, 02:48 PM	#17
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 701	I really don't think so. My gut says 12% might be closer to it, but we can say 15% for now.