Post: #26

Did the big three today. Below are my updated maxes. These are the actual weights I moved for a single repetition and failed on the second one. My form sucks at such extreme loads, so I will not attempt them again for a while.

Squat 275
Bench 225
Deadlift 365

Post: #27

(04-13-2013 08:03 AM)one-two Wrote:  Here is my three day split. I am 28yo, 6' tall, 169lb, 16% body fat. My goal is to be 10%. I realize that I should focus on calorie deficit and the workout is just for muscle maintenance. Do you have any recommendations about the exercises or their order?

Back Squat: 135x10, 225x5, 225x3
Good Morning: 90x10, 90x10, 90x10
Calves: 50x20, 50x15, 50x10
Upright Row: 95x8, 95x5, 95x4
Abs Top: 15, 10, 5

Incline Bench Press: 115x10, 115x10, 115x10
Pullovers: 55x10, 65x10, 75x5
Dips: 15, 10, 5
Reverse Barbell Curls: 45x10, 45x10, 45x10
Lunges: 80x10, 90x10, 100x10

Deadlift: 225x5, 315x5, 335x1
Seated Rows: 150x5, 180x4, 180x2
Pullups: 10, 7, 4
Seated Front Press: 95x5, 95x5, 95x4
Abs Bottom: 10, 10, 10

not so good man, your bodyparts are all mixed up and you're pretty weak
if you're smart you'll just do a normal bodypart split to start something like 3x10 or 3x8 do a few warm up sets on your first exercise and you're good to go
some people will recommend starting strength and thins like that but as a newb you do no want to start creating muscle imbalances
literally type in beginner bodybuilding into google, find a routine and do it for 6 months consistently

Post: #28

Two months ago I had jaw surgery, so my mouth was wired shut. I weighted 160lb and had to drink all my meals through a straw. Once I could chew solid food, I let them calories in.

Yesterday I joined the 1000lb club! My current maxes are Bench 255, Squat 340, and Deadlift 405 at 188lb weight and 20% fat. I don't look as good as I used to, but it's winter - bulking season.

I was plateauing on my squat and deadlifts because my knees would buckle in. Apparently that is a sign of weak adductors. You know that machine for girls where you sit down and spread your legs? That thing and large amounts of whole milk helped me get this far.

I am happy with my strength now. My plan is to increase the reps for my working sets at 75% of the max weight and do more sprints and burpies. Hopefully I can cut some of this fat off without loosing too much muscle.