When Was The Last Time You Worked Out At The Gym

[Dtrimpi87]

Originally Posted by Skillz512

I worked out earlier today. It was Arm Day (I just started doing arms the past two weeks, really working on getting bigger arms cause mine are small)

Anyways, I see a lot of impressive numbers from some people, pretty crazy numbers really, but I'm 18 so maybe I'll get there in a few years, I've been at it for about 6 months now, I was always overweight since I was a kid like 30-50 Lbs until last year, started playing basketball in the gym for 2-3 hours a day, went from 200 lbs to about 140 (I didn't lift at all during this time, BIG Mistake on my part). Now it's just been trying to gain muscle mass for 6 months, I'm at 155 and the goal is to get down to 140 and be as cut as possible and lift more than ever.

My diet is pretty strict and I've been seeing good gains the past month since I started eating right, BUT my bench press has been very slow to improve I'm still at 60-70's for dumbbells for a few working sets. Really weak (I have a bad shoulder, so no Barbell for me)

Any tips to really getting my Bench up? I workout 5 days a week and I'm just starting to jog 6 miles a day to lose the weight, since I've been bulking for awhile.

I started lifting my sophomore year at 15. It sounds like your doing well right now. Keep it up. The biggest thing I could tell you to do is stick with your diet. A proper diet is very important when putting on muscle mass and keeping fat gain at a minimum. Eat eat eat, but keep it healthy. Lots of protein and carbs. If you really wanted to get scientific I could design a diet for you with the exact grams of protein, carbs, and fats you should be eating every day and when to eat what.

Sleep. Proper rest is very important but I know sometimes that's hard to do at your age. A properly rested body is a strong and healthy body.

As for increasing your bench, just keep at it. It's a mental game. Set a goal for yourself and go for it. Mix up your chest workouts. Throw in incline and decline dumbbell presses. Instead of doing 70 lbs for 10 reps or whatever you do throw up some lighter weight for more reps once in a while. Keep your body guessing. Muscles respond to shock. Work on building up your shoulders and triceps as well. Finally the most important thing, make sure your using proper form.

[driyac]

Originally Posted by Anti_Rice_Guy

That's strange. Once in every 5-6 months I'll do a bar bench and can always do more than dumbbell since you don't have to balance the weight. I much prefer dumbbell (I do supinating chest press on flat and inclines).

This isnt very strange as the flat bench with barbell focuses on the Anterior Delts.

Thus if he was not working the anterior delts it would be lower until he gets them back to prior strength.

[midnighter]

I slacked on my walk/jog workout yesterday because it was Sunday. Today I am skipping my workout because...

[Ghost1LE]

Originally Posted by Dtrimpi87

I started lifting my sophomore year at 15. It sounds like your doing well right now. Keep it up. The biggest thing I could tell you to do is stick with your diet. A proper diet is very important when putting on muscle mass and keeping fat gain at a minimum. Eat eat eat, but keep it healthy. Lots of protein and carbs. If you really wanted to get scientific I could design a diet for you with the exact grams of protein, carbs, and fats you should be eating every day and when to eat what.

Sleep. Proper rest is very important but I know sometimes that's hard to do at your age. A properly rested body is a strong and healthy body.

As for increasing your bench, just keep at it. It's a mental game. Set a goal for yourself and go for it. Mix up your chest workouts. Throw in incline and decline dumbbell presses. Instead of doing 70 lbs for 10 reps or whatever you do throw up some lighter weight for more reps once in a while. Keep your body guessing. Muscles respond to shock. Work on building up your shoulders and triceps as well. Finally the most important thing, make sure your using proper form.

I started Freshman year and worked out Chest/Tri and Shoulders/Bi only in my garage for around a year and half until sophomore year, then I stopped for awhile and lost most of what I had gained.

Sleep is tough on some nights, but for the most part I have my priorities straight and sleep is very important, so I always get at least 8 hours. Diet is definitely key, I'm trying to eat a lot right now, but eat very lean so I can eat a lot and gain a lot of lean mass.

I follow some Steve Cook's Big Man on Campus routine right now, so I definitely get good workouts in, supersets, etc..

I do work on my form a lot, I try to do everything with fairly perfect form especially Bench and Shoulder Press because of my bad shoulder, I go slow and controlled.

I do a lot of working sets as well and go to failure on all of them, that's one of the things I've learned over the past two months following Kris Gethin's routine and Steve Cook's and just go as hard as I can everytime, seeing gains every week, so pretty happy with the past two months progress, another 6+ months and I'll be doing great.

[Dtrimpi87]

Originally Posted by Skillz512

I started Freshman year and worked out Chest/Tri and Shoulders/Bi only in my garage for around a year and half until sophomore year, then I stopped for awhile and lost most of what I had gained.

Sleep is tough on some nights, but for the most part I have my priorities straight and sleep is very important, so I always get at least 8 hours. Diet is definitely key, I'm trying to eat a lot right now, but eat very lean so I can eat a lot and gain a lot of lean mass.

I follow some Steve Cook's Big Man on Campus routine right now, so I definitely get good workouts in, supersets, etc..

I do work on my form a lot, I try to do everything with fairly perfect form especially Bench and Shoulder Press because of my bad shoulder, I go slow and controlled.

I do a lot of working sets as well and go to failure on all of them, that's one of the things I've learned over the past two months following Kris Gethin's routine and Steve Cook's and just go as hard as I can everytime, seeing gains every week, so pretty happy with the past two months progress, another 6+ months and I'll be doing great.

See man your doin great. Keep it up and youll be in the big leagues in no time.

[Dznts]

Upper body was tonight! Legs and back tomorrow!

[2010 SSRS]

Originally Posted by Dznts

Upper body was tonight! Legs and back tomorrow!

while blasting Pantera

[Dznts]

Originally Posted by 2010 SSRS

while blasting Pantera

You know it!

[Renegade]

Originally Posted by 2010 SSRS

while blasting Pantera

In the ipod with beats headphones

[PIPE]

Hello all. I dont get in the off-topic section much , but did today and seen this thread. I started my journey about 4 months ago. With being pushed by my employers program of earning wellness points so our health ins dont go up, and seeing a good friend of mine transform from 457lbs down to 330 as of now. I decided to start taking better care of myself watching what I eat and beginning to exercise. I started at 248 and now 4 months later Im down do 193. I'm currently on a high protein diet with no carbs or sugars. I run 2 miles before work and run/walk 2-4 miles at night. I work out with a personal trainer who Is a good friend of mine from school. She works me hard 3 days a week for 3-4 hours at a time. I feel alot better in myself and my everyday activities. This journey has been well worth it and I will continue to reach my goals. Thanks Renegade for the thread to share my story

[Anti_Rice_Guy]

Pipe -

What methods did your friend use to go from 457 to 330 and now? My father is in the process of trying to lose weight and we're trying to figure out what works for someone who weighs 300+.

[Dtrimpi87]

Originally Posted by Anti_Rice_Guy

Pipe -

What methods did your friend use to go from 457 to 330 and now? My father is in the process of trying to lose weight and we're trying to figure out what works for someone who weighs 300+.

A low carb low fat diet with moderate exercise such as just walking up and down the street. Keep protein intake high, lots of chicken (skinless), fish (salmon, tuna), eggs (egg white only), etc. Keep carbs limited to the carbs contained in vegetables and fruits such as broccoli, asparagus, apples, bananas. Include healthy fats such as all natural peanut butter, almonds (unsalted), fish or krill oil. Increase water consumption and keep it up. Start by limiting daily caloric intake to 2500 calories a day. When his weightless stops decrease the daily calories by 500. Eat 6 small meals throughout the day instead of 3 big ones to stimulate the metabolism.

[PIPE]

Originally Posted by Dtrimpi87

A low carb low fat diet with moderate exercise such as just walking up and down the street. Keep protein intake high, lots of chicken (skinless), fish (salmon, tuna), eggs (egg white only), etc. Keep carbs limited to the carbs contained in vegetables and fruits such as broccoli, asparagus, apples, bananas. Include healthy fats such as all natural peanut butter, almonds (unsalted), fish or krill oil. Increase water consumption and keep it up. Start by limiting daily caloric intake to 2500 calories a day. When his weightless stops decrease the daily calories by 500. Eat 6 small meals throughout the day instead of 3 big ones to stimulate the metabolism.

All this is correct and my friend also does Insanity twice a day and runs. He is down to 330 and can run a 12 minute mile. Thats not bad. One thing I'd change is instead of peanut butter use all natural low sodium Almond butter. Tastes just the same but better for ya.

[WheelmanSS]

Originally Posted by Anti_Rice_Guy

That's strange. Once in every 5-6 months I'll do a bar bench and can always do more than dumbbell since you don't have to balance the weight. I much prefer dumbbell (I do supinating chest press on flat and inclines).

I'm not saying that 'total weight' vs 'total weight' is the same. I can still definitely do more on the bench. But I'm saying that with dumbbell, it doesn't translate to a porportionate increase.