Hey this is my first post guys so go easy on me. So anyway I have recently in the past few months let my self go and decided its time to get back to weights I was never anything special I was around 198 lbs with near to a 4 pack now I'm a miss shape but I started back 6 weeks ago doing a 5x5 program and jogging on every other other day only light jogs 2/5 miles just because I have done a few charity runs and like to keep the cardio good. Now I work out from home due to money issues so I sometimes use an alternate workout say for rear lat pull down I do pull ups etc.
So my workout was this:
Monday 5x5
Squat
Bench
Row
Wednesday 5x5
Squat
Military press
Dead lift
Friday (same as Monday)
The idea was to get my strength back. Now I can do 5x5 on:
Deadlift: 165
Row: 136
Bench: 136
Press: 128
Squat (due to no squat rack is same as press)
All exercises are perfect form
But my question is I'm now near 13 stone so iv lost near a stone my arms Stayed same size lost a few inch on legs and waist can't se abs unless tense can see 2 nearly 4.
So should I continue cutting into the winter until I have a visible six pack ( maybe change routine?) I was told to do everything but 3x3 then 2x2 then 1x1 to trick my muscles then slowly add reps from an old friend of mine.
Or should I bulk doing perhaps
8/10 x 3 split etc arms/back shoulders/legs chest/abs ?
Last edited by Thatevilmonkey; 10-20-2011 at 11:47 PM.
I hate to say this brother but to gain any real strength you either need to go to a gym or buy some weights. I know money is tight for you but I have done the squats you talk about when I was deployed because I didn't have a squat rack. They suck! You will only be able to squat what you can lift over your head and your not going to get big legs like that. Long story short...we built a squat rack out of wood and it worked pretty damn good.
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