My legs have always been my strongest part, and my chest by far my weakest. In college I had gotten as high as 197 lbs. although it was a bit sloppy. Afterwards, without all you can eat tuna or chicken stations, my weight tailed off. I get absolutely shredded in the summer since I play about 30 hours of basketball per week. My goal over the last couple of summers became to hold my weight up during the summer. Ironically it was after the summer, leading into the beginning of 08 that my diet really trailed off.On February 9, using Fitday, I realized I wasn't eating enough, and my diet was shit. I decided to try and see how much gains I could make by upping my diet for real this time. No more weeks averaging 90 grams of protein per day.
My alltime bench was 230, one time, when I was 197 lbs. in 2003 while still an undergrad. Fortunately once my diet improved (along with creatine, protein shakes, and fish oil caps) my bench finally started responding and I went from barely pressing 225 at the beginning of February to pushing 265 a couple months later. All of my other lifts improved as well. A staple of my back routine became banging out 50 pullups, no matter how many sets it took me. I went from taking 12 sets at bodyweight on February 16th (11,8,5,3,4,4,2,3,2,3,2,3) to doing it in 4 (16, 12, 12, 10 ) on April 26th. Since then I've added weight to the pullups, and continue to. All of my other lifts have responded as well. So it's July 24th, and the first few posts of this will be workouts from the past month or two, just so people can see what I've been up to.
Starting Measurements (2/9/08):
Current Weight (01/09/2009):
190 lbs
12.4% BF
Nutrition Goals
3200 calories / 26% Fat / 44% Carbs / 28% Protein (200+ grams)
RECORDS AS OF 1/16/09: more records to come
BB Squatting: 475*1
BB Front Squat: 230*1
BB Bent-Knee Deadlift: 435*1
Rack Lockouts: 325*1
DB Rows: 130*3
BB Flat Bench: 265*1
DB Flat Bench: 110*2
BB Decline Bench: 300*1
BB Incline: 225*1
DB Incline: 95*3
Running (most in one session): 10 Miles / 1:40:00
***NOTE: I play a massive amount of basketball over the summer. This translates into it being almost impossible to have heavy workouts on my legs. Both because they're tired, and because if I hammer them in the gym I can't play ball for 2 or 3 days after, and I refuse to do that. I work in leg workouts where I can over the summer. Also as a result of all the aerobic exercise I get from playing in the neighborhood of 3-5 hours per day of basketball, my goals for the summer become to maintain the gains I carried into May, and then once September hits to start making new gains***
Almost forgot, here are some progress pics
Back, before I added 20 lbs.
Back, now
Quads
Chest
Triceps
Ghey myspace pose
My alltime bench was 230, one time, when I was 197 lbs. in 2003 while still an undergrad. Fortunately once my diet improved (along with creatine, protein shakes, and fish oil caps) my bench finally started responding and I went from barely pressing 225 at the beginning of February to pushing 265 a couple months later. All of my other lifts improved as well. A staple of my back routine became banging out 50 pullups, no matter how many sets it took me. I went from taking 12 sets at bodyweight on February 16th (11,8,5,3,4,4,2,3,2,3,2,3) to doing it in 4 (16, 12, 12, 10 ) on April 26th. Since then I've added weight to the pullups, and continue to. All of my other lifts have responded as well. So it's July 24th, and the first few posts of this will be workouts from the past month or two, just so people can see what I've been up to.
Starting Measurements (2/9/08):
- 5' 10"
173.5 lbs.
3200 calories BMR
Neck: 15.25"
Upper Arm: 16.00
Forearm: 12.00
Chest:40.50
Waist: 31.50
Hips: 38.00
Upper Leg: 23.25
Calf: 15.00
Current Weight (01/09/2009):
190 lbs
12.4% BF
Nutrition Goals
3200 calories / 26% Fat / 44% Carbs / 28% Protein (200+ grams)
RECORDS AS OF 1/16/09: more records to come
BB Squatting: 475*1
BB Front Squat: 230*1
BB Bent-Knee Deadlift: 435*1
Rack Lockouts: 325*1
DB Rows: 130*3
BB Flat Bench: 265*1
DB Flat Bench: 110*2
BB Decline Bench: 300*1
BB Incline: 225*1
DB Incline: 95*3
Running (most in one session): 10 Miles / 1:40:00
***NOTE: I play a massive amount of basketball over the summer. This translates into it being almost impossible to have heavy workouts on my legs. Both because they're tired, and because if I hammer them in the gym I can't play ball for 2 or 3 days after, and I refuse to do that. I work in leg workouts where I can over the summer. Also as a result of all the aerobic exercise I get from playing in the neighborhood of 3-5 hours per day of basketball, my goals for the summer become to maintain the gains I carried into May, and then once September hits to start making new gains***
Almost forgot, here are some progress pics
Back, before I added 20 lbs.
Back, now
Quads
Chest
Triceps
Ghey myspace pose
And what's with the high reps? Are you leaning up?
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