Alleyezonme
Registered
- Joined
- Jan 9, 2007
- Messages
- 85
- Reaction score
- 1
- Points
- 0
- Age
- 34
Ok so ive been working out for a while now and i gained a little bit of weight
im aorund 6''2 - 209 lbs right now, i first started working out at 200lbs, i dropped to about 170, and just told myself ive been bulking, but its gotten a little out of hand becuase im sitting here at 209lbs, now i dont feel that look any fatter but im not sure what my bf% is, anyway i know this is mostly useless information so ill get to the point
- i eat pretty clean in the sense that no junk food what so ever or soda
- downfall was i was eating alot of fast food and mostly complex carbs i think like pizza, lasanga, then things like chicken,corn dogs, stuff like that just in a way i looked at it like eat stuff that atleast has protien in it, as oppose to chips or soda which contain nothing but sugar
- but regardless i stuck to my program, but id like to really cut down on my bf% now, i started running this past week on my off days, and im feeling really good about it
right now my program looks like this
3 day split - push/pull/legs , Supplements are Gold Standard 100% WHEY
Mon - Bench - basically as many sets as it takes me to hit 50 reps (usually i go like, 10, 10, 6, 5, 5, 5, 5, 4
Military Press - 3 sets, usually goes like 10, 8, 6
Dips, but i dont have a dip stand so i just use the bench, and put like this ice chest away to hold my feet on, id like to hit my triceps better, its hard to figure out how to get into proper form for say skull crushers with a barbell on my bench, it doesnt really work out to well, also tricep kickbacks (i think there called) start to hurt my lats wen i start to go a little heavier, so usually i just stay with the dips
Then i do my core work, hit my mid/lower abs, obliques, ( i do planks,leg raises/reversecrunch,crunches)
Tues - Run 1mile - 1mile and half ( im going to work this up runnings already becomming comfortable for me) ( i usually incorpate some sprints into this as well)
Wednesday - Deadlifts - ( i increased the rep range this past week because i was figuring im trying to cut right now so it would be better to tone this way) 135x5, 185x5 (2x), 205x5 (2x), 225x5, and 245x3 (if im not to burnt out by here) before i would just do, 135x5,185x5,205x5,225x5,245x3,265x1 thats like my max
- Bicep DBELL curls - 30lbs x10, 35lbs x8
- Bicep Barbell Curls - 65lbs x10, 75lbs x6
- Barbell Rows - 95lbsx10, 105x10, 115x8
- Then Core work plank,legraises/reversecrunch,crunches
Thurs - Run 1mile - 1.5mile (incorporate sprints)
Friday - Calf raises 3 sets same pyramid concept
- Squats - 95lbsx10, 115x10, 135x10, 155x5,
The only thing with squats is everytime it takes me a couple
experiment reps so to say, to find my proper position, i should record myself because i try to keep good form but id like it to be evaluated
- Barbell Shrugs 3 sets
- Barbell lateral raises 3 sets? not sure if thats what there called
- Then like previous workout days before my same core work
Sat/sun - Run if i feel like it, usually i do just because i enjoy running,
i dont feel like im burning myself out, i mean after my weight days im completely exhausted but the next day, i kinda just enjoy the run, anyway any insight would be greatly appreciated, im working on cleaning up my diet now, as i have been this past week, thanks for any advice!!
im aorund 6''2 - 209 lbs right now, i first started working out at 200lbs, i dropped to about 170, and just told myself ive been bulking, but its gotten a little out of hand becuase im sitting here at 209lbs, now i dont feel that look any fatter but im not sure what my bf% is, anyway i know this is mostly useless information so ill get to the point
- i eat pretty clean in the sense that no junk food what so ever or soda
- downfall was i was eating alot of fast food and mostly complex carbs i think like pizza, lasanga, then things like chicken,corn dogs, stuff like that just in a way i looked at it like eat stuff that atleast has protien in it, as oppose to chips or soda which contain nothing but sugar
- but regardless i stuck to my program, but id like to really cut down on my bf% now, i started running this past week on my off days, and im feeling really good about it
right now my program looks like this
3 day split - push/pull/legs , Supplements are Gold Standard 100% WHEY
Mon - Bench - basically as many sets as it takes me to hit 50 reps (usually i go like, 10, 10, 6, 5, 5, 5, 5, 4
Military Press - 3 sets, usually goes like 10, 8, 6
Dips, but i dont have a dip stand so i just use the bench, and put like this ice chest away to hold my feet on, id like to hit my triceps better, its hard to figure out how to get into proper form for say skull crushers with a barbell on my bench, it doesnt really work out to well, also tricep kickbacks (i think there called) start to hurt my lats wen i start to go a little heavier, so usually i just stay with the dips
Then i do my core work, hit my mid/lower abs, obliques, ( i do planks,leg raises/reversecrunch,crunches)
Tues - Run 1mile - 1mile and half ( im going to work this up runnings already becomming comfortable for me) ( i usually incorpate some sprints into this as well)
Wednesday - Deadlifts - ( i increased the rep range this past week because i was figuring im trying to cut right now so it would be better to tone this way) 135x5, 185x5 (2x), 205x5 (2x), 225x5, and 245x3 (if im not to burnt out by here) before i would just do, 135x5,185x5,205x5,225x5,245x3,265x1 thats like my max
- Bicep DBELL curls - 30lbs x10, 35lbs x8
- Bicep Barbell Curls - 65lbs x10, 75lbs x6
- Barbell Rows - 95lbsx10, 105x10, 115x8
- Then Core work plank,legraises/reversecrunch,crunches
Thurs - Run 1mile - 1.5mile (incorporate sprints)
Friday - Calf raises 3 sets same pyramid concept
- Squats - 95lbsx10, 115x10, 135x10, 155x5,
The only thing with squats is everytime it takes me a couple
experiment reps so to say, to find my proper position, i should record myself because i try to keep good form but id like it to be evaluated
- Barbell Shrugs 3 sets
- Barbell lateral raises 3 sets? not sure if thats what there called
- Then like previous workout days before my same core work
Sat/sun - Run if i feel like it, usually i do just because i enjoy running,
i dont feel like im burning myself out, i mean after my weight days im completely exhausted but the next day, i kinda just enjoy the run, anyway any insight would be greatly appreciated, im working on cleaning up my diet now, as i have been this past week, thanks for any advice!!