Dann's Progress Thread

[Dann]

Hey guys,

Welcome to my progress thread, I'd love feedback, help & anything you can offer.

You can read my intro here: "Hey Guys & Girls"

I will probably after a while pair this with a training journal.

Aims:
• Gaining mass, but looking for a lean physique.
• Stripping last bit of fat off of lower abs (it's getting there!)

Weight:
57.6KG

Height:
5ft 10"

Diet: Currently low carbs, high protein, high fat.

Example Day:

Breakfast:
1 Chicken Breast, 1 handful of mixed nuts.
(Optional: 30g Shake, Whey Protein)

Lunch:
1 Chicken Breast wrapped in Bacon
Spinach Leafs with Balsamic Vinegar

Dinner:
500g Mince with Onion & seasoning.
Vegetables.

Snack throughout day are:
Mixed nuts & berries, ratio of about 3:1.

Post-workout:
50g Shake (Whey Protein)

Supplements:
Vitamin D3 (2 Tabs per day)
Omega 3 Fish Oil (3 Tablespoons per day)

Workout Regime:

Day 1: Chest/Back
5 Minute Cardio Warm-up
3 Sets x 6-8 Reps Dumbbell Bench Press
3 sets x 10-12 Reps Seated Row

3 Sets x 6-8 Reps Barbell Bench Press (Done on smith machine)

3 Sets x 10-12 Reps Assisted Pull Up
3 Sets x 6-8 Reps Dumbbell Pull Over
3 Sets x 10-12 Reps Machine Pull Down
3 Sets x 6-8 Reps Chest Fly (Machine – I swap between machine & free weights every now and then¬)
3 Sets x 6-8 Reps Chest Press (Machine)

Day 2: Triceps/Biceps
5 Minute Cardio Warm-up
3 Sets x 6-8 Reps Barbell Curl
3 sets x 6-8 Reps Upright Tricep Extension

3 Sets x 6-8 Reps Drag Curl
3 Sets x 10-12 Reps Bench Dip (Done on opposing benches so I take whole body weight)
3 Sets x 6-8 Reps Dumbbell Curl
3 Sets x 6-8 Reps Cable Triceps Pushdown
3 Sets x 6-8 Reps Cable Biceps Curl
If I’m not feeling worked out enough (indicating I will need to up weight next workout, I’ll repeat from Barbell Curl)
Day 3: Cardio/Abs
20-30 Minutes Running (Intervals)

Various ab excercises here:
Russian Twist
Hanging Leg Raise
Hanging Knee Raise
Standard Situps
2-3 1 Minute Planks

Day 4: Chest/Biceps/Triceps
Mix of 3 Sets x 6-8 Reps of excercises on Day 1 & 2.

Day 5: Legs & Shoulders

10 Minutes Cycling

3 Sets x 6-8 Reps Dumbbell Front Squat

3 Sets x 6-8 Reps Shrug

3 Sets 6-8 Reps Dumbbell Lunge

3 Sets x 6-8 Reps Arnold Press
3 Sets x 6-8 Reps Bar Upright Row
3 Sets x 6-8 Reps Front Plate Raise

3 Sets x 6-8 Reps Dumbbell Lateral Raise

Day 5: Cardio/Abs
20-30 Minutes Running (Intervals)

Various ab excercises here:
Russian Twist
Hanging Leg Raise
Hanging Knee Raise
Standard Situps
2-3 1 Minute Planks


Me currently:



Thanks for looking, hope you guys can pitch in advice & ideas.

[SphinX]

NICE ONE...chicken for breakfast ..diet looks ok..ill wait for your routine before commenting, im guessing there's some shoulder work somewhere in there...Good luck.

[Dann]

Quote

NICE ONE...chicken for breakfast ..diet looks ok..ill wait for your routine before commenting, im guessing there's some shoulder work somewhere in there...Good luck.

I wrote abs instead of shoulders on Day 5! Silly me haha.

Gonna write out my full routines in a mo!

[khris]

Hi bro, i got news for you, if your dedicated and want it enough youll do good, your very similar shape to how I was

[khris]

you dont need cardio also

[Dann]

Quote

Hi bro, i got news for you, if your dedicated and want it enough youll do good, your very similar shape to how I was

Thanks mate.

When I put my mind to something I can/will do it. Just gotta make sure I'm doing it right!

Will update post with workout routine ASAP, just writing it out.

[Dann]

Quote

you dont need cardio also

I generally only do it as I enjoy it. Best to cut it do you think?

Updated with full workout.

Would be great to get feedback as I'd love to start gaining properly

[hodi]

I'd probably emphasize gain over fat loss dude. Might just be me but strikes me as an awfully large volume training wise! Personally I'd do no more than 3 for each part. Also consider dropping the upright rows, potentially bad news for you shoulders! But if you're a mini Khris, listen to him!

[Dann]

Quote

I'd probably emphasize gain over fat loss dude. Might just be me but strikes me as an awfully large volume training wise! Personally I'd do no more than 3 for each part. Also consider dropping the upright rows, potentially bad news for you shoulders! But if you're a mini Khris, listen to him!

Yeah. I do quite a lot in the gym, perhaps too much sometimes. I go with a gym partner who is losing weight and she spends bloody ages doing her cardio, so I kind of keep going until I can't anymore. Maybe it's time to try and up the weight so I get to that point earlier?

Also, I don't wanna lose anymore fat really, just trying to shed the last bit of abdominal fat, but guessing that goes with resistance training anyway.

[hodi]

I think your rep ranges are good for mass but would load so you're struggling to hit the last couple and move up when you can complete 3 sets. Less is more, you need your rest!