My Progress to date

[Davidc75]

Hi all,

This is my first post to the MP forum. I've been working out for 8 months now and thought i'd post my progress and get any advice you could give me.

My workout just now is;

Monday
Exercise Sets Reps
Tricep Pull-Downs (Rope) 3 10
Cable Bicep Curls 3 10
Seated Dumbbell Tricep Extension 3 10
Reverse Curls 3 10
Lying Tricep Extension 3 10
Pull-Ups 3 10
Tricep Dips 3 Failure
________________________________________
Wednesday
Exercise Sets Reps
Dumbbell Side Bends 3 10
Decline Crunches 3 10
Seated Rows 3 10
Bent-Over Barbell Row's 3 10
Lat Pull-Downs 3 10
Barbell Shrugs 3 10
Wide Grip Pull-ups 3 10
________________________________________
Friday
Exercise Sets Reps
Incline Dumbbell Press 3 10
Flat Dumbbell Press 3 10
Decline Dumbbell Press 3 10
Overhead Shoulder Press 3 10
Bent Over Rows 3 10
Lateral Raises 3 10
Push-ups 3 10
________________________________________

Saturday
Exercise Sets Reps
Squats 3 10
Leg Extensions 3 10
Standing Calf Raises 3 10
Seated Leg Curls 3 10
Yoga Ball Crunches 3 10
Abdominal Plank 3 Until Failure

Cardio Routine Daily Schedule
Day Time Length
Monday Pre & Post-Workout 20 mins (each)
Tuesday Morning 30 mins (HIIT)
Wednesday Pre & Post-Workout 20 mins (each)
Thursday Morning 30 min (HIIT)
Friday Pre & Post-Workout 20 mins (each)
Saturday Pre & Post-Workout 20 mins (each)
Sunday Morning 30 min (HIIT)

My cardio consits mostly on the tredmill.

I'm using Carnitine, Impact Blend whey, Glutamine, <EDITED: Competitors pre-training NO/creatine blend product (NO = Nitric Oxide)> and I am taking Omega 3 and mulit vitiman.

[Davidc75]

P.S any suggestion on what BF % i look?

[JohnW]

You look pretty lean - depending on your goals, I would say drop some of the cardio and have a bit more rest that should get you some more muscle mass assuming the diet is good and the weights are heavy!

Your routines seems to be lacking dead lifts, bench press and overhead press - all of which I would consider along with squats to be the critical lifts to have in your routine...

[Davidc75]

Thanks John,

I should've mentioned that I am trying to cut just now, I'm going to vegas in may so trying to get in shape for that. I done bench pressing and deadlifts when I was trying to bulk (I have to say I struggled to bulk).

[stronglikewood]

You'll look great in a month or so after you cut as you don't have much to lose. No idea what your bf% and it doesn't really matter, you're not fat. If you lose atleast 10lbs you'll start to see great changes.

[JohnW]

Quote

Thanks John,

I should've mentioned that I am trying to cut just now, I'm going to vegas in may so trying to get in shape for that. I done bench pressing and deadlifts when I was trying to bulk (I have to say I struggled to bulk).

Yeah the problem with your routine is that cardio is not going to do a lot for muscle growth, you need to eat big, lift big and rest big.

Like I say though it depends on your goals - if your happy with your current muscle mass then your set, if not your going to need to bulk then cut again, to get back to the lower BF% with more muscle mass.

[Davidc75]

Quote

You'll look great in a month or so after you cut as you don't have much to lose. No idea what your bf% and it doesn't really matter, you're not fat. If you lose atleast 10lbs you'll start to see great changes.

Cheers stronglikewood. Yeah thats my aim. I was hoping to be around 12% by May then I am planning on bulking again for a few months and cut so I am low BF by August.

John to be honest i'd like a bit more mass but I will deal with that after my holiday. Was thinking of trying SL5x5 and seeing how that works.

[allan5790]

Quote

I was hoping to be around 12% by May

This may be a bit pedantic but you don't even know what 12% will look like. What if you get to 14% and you look like what you thought 12% looks like, it dosent really matter.

Its better to set goals based on your strength in the gym and by the mirror. If you are getting stronger and your weight is staying the same then you are probably losing fat and putting on muscle.

Another observation is that your workouts seem to have alot of exercises which isolate the same muscles. I would really base my workouts around a few compounds and then do isolations at the end (if I even do them).

Good base though and you are definately leaner than when you started so nice work mate.

[Davidc75]

Allan thanks for your comments. I've used the BF scales at the gym and according to them I am anywhere between 14.9-16% BF, however I don't trust the accuracy of them.

This is the 3rd phase of a 3 phase workout. I done alot of compounds in phase 1 and 2, this final phase is to cut and define (isolate) the muscles.

Thanks for all your comments

[stronglikewood]

Quote

Allan thanks for your comments. I've used the BF scales at the gym and according to them I am anywhere between 14.9-16% BF, however I don't trust the accuracy of them.

This is the 3rd phase of a 3 phase workout. I done alot of compounds in phase 1 and 2, this final phase is to cut and define (isolate) the muscles.

Thanks for all your comments

Just as a comparison if the machine is one of those that also reads you height and BMI then my bodyfat is currently 14.2%. Pics are in my profile under February. They also told me I was 14% nearly a stone heavier ago if I recall...