Neewbiest guy
Member
No problem consuming the calories. When I do get up first thing in the morning I am always hungry. Even after a day of downing 4300.
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No problem consuming the calories. When I do get up first thing in the morning I am always hungry. Even after a day of downing 4300.
Sworder
Member
INCREASE CALORIES!!!!
Sworder
Member
Your body is the result of millions of years of evolution. Listen to it when it talks to you!
Neewbiest guy
Member
This mornings Shoulder and Traps plus some Cardio. Still not feeling the weight increase this week so I'm just gonna finish the week off with last week's lifts. I up'd the calories yesterday to right around 4500. Not as hungry this morning when I woke up so gonna stick with that for another week or so and then maybe increase again by a couple hundred. Yesterday was also rest/recovery day.Shoulders & Traps:
Barbell press ***
125x6x3
Barbell upright row ***
115x6x3
Bentover barbell row ***
135x8x3
Barbell shrug ***
250x8x3
Dumbell shoulder press ***
50x8x3
Dumbell side raise (elbows bent) ***
25x8x3
Front plate raise + front press ***
45x8x3
Dumbell side lateral raises ***
20x8x3
Dumbbell shrug ***
75x16x3
Face pull ***
62.5x10x3
Standing Y pull ***
62.5x10x3
Shoulder side cable raise ***
12.5x6x3 ea
Rotator cuff inside ***
19x12x3 ea
Rotator cuff outside ***
9x12x3 ea
Hanging trap shrug ***
3x20 sec hold
1/2 mile run 1/2 mile walk @5 degree incline *
Neewbiest guy
Member
Also weight this morning 185.6lbs Steadily climbing each week!
Sworder
Member
Glad to hear your progress! Keep going!
Neewbiest guy
Member
So here both Saturdays arm day and today's back and Abs. Finished this week off with last week's lift weights. Thinking I may start next week off and do a deload week and see if the helps for the following week.
Weigh in this morning 185.8 which is just under 2lbs increase from last week.
Saturday:
Arms:
Dumbbell curl ***
45x8x3
Rope Tricep press ***
45x10x3
Standing Tricep cable machine ***
75x8x3
Standing Reverse barbell curl ***
60x8x3
standing reverse Tricep cable machine ***
65x8x3
Standing hammer curl ***
40x8x3
Seated preacher curl ***
145x8x3
Seated tricep press machine ***
235x8x3
Drop set cable curl ***
57.5/47.5/37.5x8 ea
Single hand Tricep cable push down ***
(drop set)
19/14/9x10 ea
1 mile 5 degree incline walk*
Sunday:
Back
Pull ups •••
3x8
Face pulls •••
59x10x3
Straight arm rope pull down •••
37.5x8x3
Wide grip sitting row •••
140x8x3
Close grip sitting row •••
145x8x3
Lat pull down wide grip •••
145x8x3
Lat pull down close grip •••
145x8x3
Dumbell upright rows •••
70x8x3 ea
Sitting bent over back flys ••
25x8x3
Dumbell trap shrug ••
75x15x3
Hypertensions
45x8x3
Straight arm pull down bar •••
50x8x3
Abs
Cable crunch •••
97.5x10x3
Weighted sit up •••
30x12x3
Leg lifts •••
3x8
10 minute cool down walk •
Stretching
Weigh in this morning 185.8 which is just under 2lbs increase from last week.
Saturday:
Arms:
Dumbbell curl ***
45x8x3
Rope Tricep press ***
45x10x3
Standing Tricep cable machine ***
75x8x3
Standing Reverse barbell curl ***
60x8x3
standing reverse Tricep cable machine ***
65x8x3
Standing hammer curl ***
40x8x3
Seated preacher curl ***
145x8x3
Seated tricep press machine ***
235x8x3
Drop set cable curl ***
57.5/47.5/37.5x8 ea
Single hand Tricep cable push down ***
(drop set)
19/14/9x10 ea
1 mile 5 degree incline walk*
Sunday:
Back
Pull ups •••
3x8
Face pulls •••
59x10x3
Straight arm rope pull down •••
37.5x8x3
Wide grip sitting row •••
140x8x3
Close grip sitting row •••
145x8x3
Lat pull down wide grip •••
145x8x3
Lat pull down close grip •••
145x8x3
Dumbell upright rows •••
70x8x3 ea
Sitting bent over back flys ••
25x8x3
Dumbell trap shrug ••
75x15x3
Hypertensions
45x8x3
Straight arm pull down bar •••
50x8x3
Abs
Cable crunch •••
97.5x10x3
Weighted sit up •••
30x12x3
Leg lifts •••
3x8
10 minute cool down walk •
Stretching
Sworder
Member
How is the mirror looking?
Neewbiest guy
Member
Abs have since gone bye bye since I have put some fat on, but I'm not over fat at the moment so I'm gonna keep goin. I can definitely see the gains in my shoulders for sure.
Sworder
Member
What kind of carbs are you eating?
I would go more for protein and fats and less carbs.
Neewbiest guy
Member
Well on average I'm about 120g fat, 250g protein, and 550g carbs since upping my calorie intake.
Sworder
Member
What kind of carbs?
Increase the fats!
Neewbiest guy
Member
Mostly complex like rice, bread, protein pancakes etc.
Sworder
Member
Okay because if you are gaining some fat you should cut back a little on the carbs! They are most likely the culprit. Try going down 100 grams on the carbs, that will give you 400 less calories/day.
To compensate you can up your fat intake with 40 grams, that's 360 calories.
Spokeonawheel
Member
@Neewbiest guy
Yeah man you are eating what I do(roughly) with higher carbs and I gain on that at 230 lbs.
On the positive side, fuck yeah. You can eat brother. Best thing a bodybuilder can do. It's a fucking skill for real.
You could scale the carbs back a bit.
Glad all is going well.
Yeah man you are eating what I do(roughly) with higher carbs and I gain on that at 230 lbs.
On the positive side, fuck yeah. You can eat brother. Best thing a bodybuilder can do. It's a fucking skill for real.
You could scale the carbs back a bit.
Glad all is going well.
Neewbiest guy
Member
lol no problem eating over here!! Yeah I'll scale back a bit on the carbs and up the healthy fats a little I suppose.
Neewbiest guy
Member
So I decided to do a bit of a deload this week. Running a little on fumes taking care of a sick little one, and I've been nursing lower back arthritis that's been bugging me pretty bad for a few weeks. Did legs today with the same weights but just did 2 fewer reps per set on each. Also decided to leave it abs yo give the lower back a break as well. Actually felt like I had energy left over when I was finished up. Also threw in some easy low impact steady state Cardio at the end. I think I'll benefit going into next week from this week's deload. I think I'm also going to scale back just a tad on the calories. Feel like I'm starting to put some extra fast around the mid section that could be avoided by less calories and carbs. Weight this morning 185.6.
Deload week
Legs:
Squat 190x4x3 •••
Deadlift 270x4x3 •••
Leg extention 210x6x3 •••
Seated leg curl 190x4x3 •••
Calf extensions 300x8x3 •••
1 mile 6 degree incline walk •
Deload week
Legs:
Squat 190x4x3 •••
Deadlift 270x4x3 •••
Leg extention 210x6x3 •••
Seated leg curl 190x4x3 •••
Calf extensions 300x8x3 •••
1 mile 6 degree incline walk •
Neewbiest guy
Member
So taking a couple of days off. Got pretty sick with a stomach virus from my little ones daycare I believe. Pretty much dehydrated the hell out of me from yaking so much. Started on Monday night. Feeling a little better finally today but going to give it till Friday to completey clear and then I'll be back at it...
Sworder
Member
The rest is probably needed, I don't believe in coincidence.
Sworder
Member
Have you been getting a lot of comments about a change in weight? Are you having fun?
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