artemis

Hey all, Ive been lurking these forums for awhile now and have been working out for about 4 months, I posted pics and am looking for advice on what I should work on and advice on my current routine. So here's my info let me know if you need anything else.

23 years old
146 pounds
I have never worked out before 4-5 months ago and only recently, past month, have tried to get serious about diet and strict routines. I am trying to get fit basically want to stay thin but get swolled ya know, just going for a good look, not really focusing on getting strong for sports or anything, Ive been sickly thin all my life, a year ago I looked like a starving somalian kid and just want to get fit. I guess Ive got high metabolism cuz Ive never eaten healthy before but never seemed to put on weight.

Routine

for barbell excrecises Im doing pyramid increase weight by 10 then go back down.

for pull ups I do 2,rest,4,rest,6,rest,4,rest,2

Mon-
incline bench press 5 sets 6-8 reps 80-110 lbs
incline dumbell press 3 sets 8-12 reps 30 lbs
flat bench press 5 sets 4-7 sets 100-120 lbs
1rm bench 150
lateral shoulder raise 3 sets 5 reps 20 lbs
push ups to failure 20-30

Tue-

3 mile jog, 1/2 mile walk, 2 mile jog

Wed-

Behind neck pull ups
wide grip, narrow grip, underhand

shrugs- 110 lbs 4 sets 6 reps

I think its called supersets, dumbell curl and then tricep extension, 4 sets 4-8 reps 30lbs I pyramid the reps on these.

Thu-

3 mile jog, 1/2 mile walk, 2 mile jog
then I just keep going jogging every other day.

Please check my pics and let me know what areas I should focus on or if I should just keep going with the major back and chest excercises until I get more mass. My weak spots I think are my upper chest and middle back, I know there is no isolation for these areas so should I just keep going and they will fill in eventually?? Or are there different grips and movements I should focus on to fill these areas out. Please just let me know what I should do to look better basically is all Im after right now.

I am thinking of once my upper chest and trapezius starts to look better I will start with leg excercises as they are pretty darn thin too.

But Im wondering is it a bad idea to try to run while trying to bulk too. I think once winter starts I will focus on bulking and then cut once its warm again. Any thoughts? I figure Im too damn skinny still to be bulking and cutting but I dunno...Ive been following basically the routine of run and pump iron every other day and have stayed the same weight but definetly gotten much more muscle and more defined and thinner waist. Before working out ,4 months ago, my torso was basically just all ribcage and a little gut with no ab definition, I couldnt bench even 80lbs more than once. So what Im doing is having an effect but wondering if it is a good approach or not.

Also I enjoy working out a lot and look forward to it and have started to do as many crunches and push ups before bed because its fun for me, is this detrimental to my bulking, I dont want to overtrain but really enjoy working out.



Diet-

basically I just eat 4-5 meals a day of chicken eggs bread and lots of vegetables, getting around 140 grams of protein. I know I need to start getting serious about my diet as well and also would appreciate any advice on that, I am researching and trying to put together a more specific approach.

So sorry for such a long post and thanks for any comments you may have.

Tough Old Man

1) You need our diet and nutrition section to get a good diet together. All the weight training in the world is not going to help you if you don't eat right.

2) Your thin enough, fuck the running. I'd concentrate on a good diet 1st and a good training regimen 2nd

3) Diet...200 grams of protein, 350 grams of low gly carbs and 80-90 grams of good fat. That will give you 3000 cal's and you'll look like Dr. foremanrules in no time. 84.25" chest

kenwood

bump^ agreed to what PT said

artemis

cool thats what Im working on now, thanks for the numbers though gives me a better idea of how much I should be eating. It helps to have your guys opinions as I kinda lurked here long enuff to respect peoples opinions.

TJ Cline

artemis

cool thanks for the routine layout foreman, gonna shoot for those marks now. btw what is SLDL??

Yanick

stiff leg dead lifts.

i would actually throw those in on leg day but do some reading and decide for yourself.

"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek