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lweaver
New member
Looking to start a workout log to track my progress, I'm definitely open to any input people have. I'm 5'7", 190 lbs., body fat roughly 15-18% (certainly have some adipose around the midsection. I had lifted regularly in the past with low to moderate weights with high intensity in little rest breaks (for striking training and jujitsu). While I would like to eventually train in the martial arts again, time and money will constrain this for some time. Anyway, my primary goals are to gain lean muscle mass, and increase strength while targeting both fast twitch and slow twitch muscle fibers. Fat loss is more of a secondary goal.
I've been lifting 3-4 times per week for 4-5 months consistently, and have gained roughly 20 pounds and made steady progress on the majority of my lifts. I haven't isolated my biceps in some time, and now find those lifts lacking (not that they're that important).
My diet for the most part consists of lean protein intake 5-7 times daily, with complex carbs in the morning and midday for prolonged energy, and simple carbs 1 hour before and immediately after working out. I eat very few processed foods and simple sugars, save when I get together with family. I do not count calories. Current supplements: LG Lipotropic protein (was free) daily, 200-500 mg caffeine (daily), M5 pre-workout supplements as needed.
Anyway, heres yesterdays workout, chest (have just recently noticed significant gains):
All exercises performed with 90-120 rest periods between sets.
Worked out with a partner who is in the same ballpark as me on most lifts, only used a spot for my heaviest bench and lift-offs for declines because of my short-ass arms (cannot reach).
Incline Barbell Bench Press:
135x20
155x10x2
175x8
175x7
Flat Barbell Bench Press
155x16
175x10
200x6
215x3
Decline Barbell Bench Press
155x20
185x10
185x10
185x8
Dips with heavy chain around neck, drop sets into bodyweight dips
8-->6
6-->5
5-->5
4-->4
Just a basic pressing focused workout, got a really good pump and was pleased to get up some more weight as I was hardly able to rep out 135 on flat bench when I started out again. Probably good have gotten out a few more reps on some things with longer rest periods.
Thanks in advance for any input!
I've been lifting 3-4 times per week for 4-5 months consistently, and have gained roughly 20 pounds and made steady progress on the majority of my lifts. I haven't isolated my biceps in some time, and now find those lifts lacking (not that they're that important).
My diet for the most part consists of lean protein intake 5-7 times daily, with complex carbs in the morning and midday for prolonged energy, and simple carbs 1 hour before and immediately after working out. I eat very few processed foods and simple sugars, save when I get together with family. I do not count calories. Current supplements: LG Lipotropic protein (was free) daily, 200-500 mg caffeine (daily), M5 pre-workout supplements as needed.
Anyway, heres yesterdays workout, chest (have just recently noticed significant gains):
All exercises performed with 90-120 rest periods between sets.
Worked out with a partner who is in the same ballpark as me on most lifts, only used a spot for my heaviest bench and lift-offs for declines because of my short-ass arms (cannot reach).
Incline Barbell Bench Press:
135x20
155x10x2
175x8
175x7
Flat Barbell Bench Press
155x16
175x10
200x6
215x3
Decline Barbell Bench Press
155x20
185x10
185x10
185x8
Dips with heavy chain around neck, drop sets into bodyweight dips
8-->6
6-->5
5-->5
4-->4
Just a basic pressing focused workout, got a really good pump and was pleased to get up some more weight as I was hardly able to rep out 135 on flat bench when I started out again. Probably good have gotten out a few more reps on some things with longer rest periods.
Thanks in advance for any input!
