9 months progress

[cerbercus]

I started weight training at the beginning of January.
I wasn't happy with my small frame and decided that I wanted to be bigger before I started university in September!
So, I worked my ass off to make things happen. I ate more, lifted heavy, and stuck religiously to my regime (unless something major happened which stopped me from going)
When I started, I weighed dead on 11 stone (70kg)

9 months on, I weigh nearly 12.9 stone (81kg), and that's pretty much all muscle.

Here's a picture to show you the changes. In fairness, they're not the same picture quality, but you can see the difference.


http://www.shareapic.com/public/view/full/4093


I've been on one particular brand's muscle gainer, various whey supps, and am now on creatine monohydrate, whey and oats, all from MP.

I train 4 days a week, each day isolating a different pair of muscle groups, with the 1st and 4th day being for chest and alternating muscle group.

I do 10 mins on rock climber after my work out to stretch out and get some cardio in, then it's straight back to my flat for my PWO and a meal.

Anways, here's a big thank you to all of those here who've helped me out in the past months with product choice, ideas, work out help, the lot. You're generosity and kindness has helped me on the way to achieving the confidence and body that I'm after.

Thank you guys.

[Richard]

You've made good progress there mate. Can you give your programme in a bit more detail?

[cerbercus]

Quote

You've made good progress there mate. Can you give your programme in a bit more detail?

Sure, no problem

Monday - Chest and Triceps

Dumbbell Bench Press, 3x8
Decline Bench Press, 3x8
Incline Bench Press, 3x8
Dumbbell Flyes, 3x8

Parallel Dips, 3x10

Cable Pushdown, 3x8
Close Grip Press, 3x8
Raised Arm Extension, 3x8

Tuesday - Back and Biceps

Shrugs, 3x10
EZ Bar Curl, 3x8
Dumbbell Curl, 3x8
Concentration Curl/Hammer Curl (alternate weekly), 3x8

Pull ups, 3x8

Kneeling Dumbbell Row, 3x8
Vertical Barbell Row, 3x8
Standing Flyes, 3x8
Seated Cable Row (Lower back), 3x8

Wednesday - Day off/Cardio day

Thursday - Shoulders and Abs

Front Dumbbell Raise, 3x8
Side Dumbbell Raise, 3x8
Military Press, 3x8

Crunch, 3x15-20
Corkscrew (legs raised at right angle to floor, using obliques to twist up and away from the floor), 3x10
Weighted Crunch, 3x15-20

Friday - Chest and Legs

Same chest work out as Monday, but all with dumbbells.

Smiths Machine Squats, 3x10
Dumbbell Lunges, 3x10
Calf Extensions, 3x10

I know some people from upon isolation work outs but it works for me and I'm making good progress!

[Gareth83]

good progress dude

[Curt]

great progress mate keep it up and remember to keep changing things around to keep your muscles guessing and growing.

[Jonathan]

Good progress, bad program though. Drop the isolation work and build up using compound lifts such as deadlift, squats, push press, bench, rows, chins, dips, front squats, power cleans etc...

If you look at your routine, it is only 10% lower body and 90% upper body. Better to get an approximate 50:50 split.

Jonathan

[Richard]

I think you would make better progress if you greatly reduced the volume and did more for your lower body. If you're going to do a split bodypart programme then devote a workout to legs, drop the extra chest stuff.

Something more like this:

Chest, shoulders and triceps
Flat bench
Incline bench
Shoulder press
dips or CGBP

Back and biceps
Deadlift
BOR
chins
a couple of sets of curls if you like, no need to do loads

Legs
Squats (BB squats would be better than smiths)
Lunges
SLDL
Calf raises

& throw in a couple of sets of abs wherever you like

Less is better

[Richard]

Quote

Good progress, bad program though. Drop the isolation work and build up using compound lifts such as deadlift, squats, push press, bench, rows, chins, dips, front squats, power cleans etc...

If you look at your routine, it is only 10% lower body and 90% upper body. Better to get an approximate 50:50 split.

Jonathan

[Curt]

Quote

Good progress, bad program though. Drop the isolation work and build up using compound lifts such as deadlift, squats, push press, bench, rows, chins, dips, front squats, power cleans etc...

If you look at your routine, it is only 10% lower body and 90% upper body. Better to get an approximate 50:50 split.

Jonathan

agreed:

chest-bench press/incline bench press/weighted (leant forward) dips
arms-dips/close grip bench press & barbell curls
back-pull ups wide grip/deadlifts/bent over rows
legs-squats/lunges/stiff leg deadlifts/front squats
shoulders-clean & press/standing barbell press/seated dumbell press/smith press

choose 1-2 of each for that body part, thats all you need,possibly SOME isolation work on each

[cerbercus]

Thanks for the suggestions guys.
I've been thinking of incorporating more compound lifts into my work out, so using the advice you've given I'll rework my routine over the next few weeks and see what works for me!