Can a small guy become BIG in 4 months (UPDATED 12/31/06 pics through week 5)
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Can a small guy become BIG in 4 months (UPDATED 12/31/0... - 11/30/2006 2:03:55 AM
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workouts.ws
Posts: 19
Joined: 11/30/2006
Status: offline
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Hello all. I'm new around these parts though I'm not new in the BB scene. I have lifted weights on and off since my early high school years. Now, at 21, I find myself to be as out of shape and weak as ever. To put things into perspective, I was squatting 205Ibs for sets of 8 just yesterday- breaking a sweat I might also add! 
Anyway, I'm on a mission in which I do not have the luxury of failing. The goals I have set are:
- Increase 3 rep Deadlift by 150Ibs
- Increase 3 rep Squat by 150Ibs
- Increase 3 rep Flat Bench Press by 100Ibs
- Gain 35Ibs or LEAN muscle
- Decrease or maintain current body fat
Starting Stats:
Height: 5'8"
Weight: 150Ibs
Chest: 39"
Bicep: 14.5"
Forearm: 11"
Thigh: 22"
Waist: 34"
Current Stats: (3.5 weeks into my training)
Height: 5'8"
Weight: 159 - 160Ibs
Chest: 41"
Bicep: 15.5"
Forearm: 11.5"
Thigh: 23.5"
Waist: 34"
Notes: All major lifts are up by 30 - 40Ibs! Gained 9 Ibs! Noticable loss in body fat, more definition, more vascular. Measurements are also up, arms by an inch, thighs by an inch, chest by 2!
NEW BEFORE AND AFTER SHOTS:
3.5 Weeks in! (12/17/06)
http://i3.photobucket.com/albums/y60/jcash/progress_3.jpg?t=1166494628
UPDATED (12/31/06)
New Shots through week 5!
http://tinyurl.com/ya3l5s
I've got a lot or work ahead of me, eh? 
I'll be posting weekly updates here and on my website (which is currently in development).
Training specifics and nutrition coming later.
Thanks for reading!
-Jake
< Message edited by workouts.ws -- 12/31/2006 7:11:27 AM >
_____________________________
I don't believe in what some call a "high-intensity workout". For it to exist, there must
be both a low and medium intensity, which don't come close to touching the treshold of a REAL workout. Lift hard or put down the weights!
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Middle of Week one - 12/1/2006 4:45:21 AM
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workouts.ws
Posts: 19
Joined: 11/30/2006
Status: offline
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I look bad, I know- but so bad that nobody comments? Sheesh.. 
Unfortunetely, I can't workout as many days this first week as I would like because my muscles are extremely shocked with the new stress I'm putting them through. Legs are still sore, chest and bi's have almost recovered. Upped Protein and Carb intake by at least double, same for calories.
I will probably need to skip deadlifts today and focus on back, shoulder and arm isolation movements with medium weight for 8-10 reps.
Once I'm over the week-one-blues I'll bring on the meat of my regimen which will be:
Day 1
Legs/Lower Body
5x5 Power Squats
4x8 Extentions
4x15 Seated Calf Raises
Ab work
Day 2
Chest/Shoulders
4x8 Decline BB press
4x8 Flat DB press
4x8 Standing Shoulder press
3x10 Seated Arnold Press
3x12 Inclined Side Lateral Raise (an improvised lift I use, face first on an inclined bench to target posterior delts)
Day 3
Back/Biceps
5x5 Standard Form Deadlifts
4x8 Seated Rows or Bent Over Rows
4x10 Barbell Shrugs
4x8 (incline) Dumbell Curls
Might try to fit some Tricep work somewhere here.
Diet
Could be cleaner but at the moment I'm focusing primarily on size and strength.
Whole Grain Rice, Lean cut Steak, Potatoes, Turkey, Whole Greain Pasta, TONS of whey protein, Chicken, Egg Whites, etc.
Supplements
Don't need 'em.
Updated weekly pics coming on Sunday.
Thanks for reading.
Intensity is everything!
-Jake
< Message edited by workouts.ws -- 12/1/2006 4:47:35 AM >
_____________________________
I don't believe in what some call a "high-intensity workout". For it to exist, there must
be both a low and medium intensity, which don't come close to touching the treshold of a REAL workout. Lift hard or put down the weights!
(in reply to workouts.ws)
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RE: Middle of Week one - 12/1/2006 5:17:58 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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How much rest between workouts?
I'd replace: 4x8 Seated Rows or Bent Over Rows
4x10 Barbell Shrugs
4x8 (incline) Dumbell Curls
Might try to fit some Tricep work somewhere here.
with chins, pull-ups and dips (all assisted if necessary, and then eventually weighted).
don't forego the attention to the diet. It looks like you're off to a good start, but have you calculated your calorie requirements, etc.? How many meals a day?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to workouts.ws)
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RE: Middle of Week one - 12/1/2006 5:48:14 AM
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workouts.ws
Posts: 19
Joined: 11/30/2006
Status: offline
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Hey gzinkl, I've never been a big fan off Pull-ups but I'll guess I can give them a go on back day when I manage to get to the gym (I have home gym fitted with free-weights also, but without a pull bar).
Is there any reason why you prefer Pull-ups and chins to machine rows and bent over barbell rows? Just curious on your point of view. :)
I wasn't planning on keeping a log of my diet, I never have in the past. Though, it's probably a good suggestion.
Thanks for the suggestions.
Forgot to add that I'll be on a 3 day on - 1 day off routine.
1 rest day which will be Wednesday. In between sets, about 2 minutes rest.
< Message edited by workouts.ws -- 12/1/2006 5:53:06 AM >
_____________________________
I don't believe in what some call a "high-intensity workout". For it to exist, there must
be both a low and medium intensity, which don't come close to touching the treshold of a REAL workout. Lift hard or put down the weights!
(in reply to gzinkl)
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RE: Middle of Week one - 12/1/2006 5:58:52 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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I prefer the pull-ups and chins because they are compound movements that use a lot of muscle all at once. They also eliminate the need for isolation exercises (at least in the beginning) for triceps and biceps (but yeah, like any of us want to give up the high of a dumbbell curl).
I worry about your lifting frequency. If you're coming back to lifting after a layoff, I would lift no more than 3X week, with weekends off and see how it goes.
If you really do lift the equivalent of 5-6 days a week, you really need to keep track of those calories and micronutrient profiles--your caloric demand should soar if you are going to have adequate recovery.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to workouts.ws)
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RE: Middle of Week one - 12/19/2006 3:09:54 PM
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workouts.ws
Posts: 19
Joined: 11/30/2006
Status: offline
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New Before & After shots added to original post. I'm making great progress so far, the benefits of sacraficing your body in the gym!
< Message edited by workouts.ws -- 12/19/2006 3:17:47 PM >
_____________________________
I don't believe in what some call a "high-intensity workout". For it to exist, there must
be both a low and medium intensity, which don't come close to touching the treshold of a REAL workout. Lift hard or put down the weights!
(in reply to gzinkl)
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RE: Middle of Week one - 12/19/2006 4:03:01 PM
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veggeep
Posts: 3042
Joined: 10/10/2005
From: Reston, VA
Status: offline
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Dude. I wish I was a "159lbs Weakling" But then, you did say you are 5'8", so I shouldn't compare. You're only seven pounds heavier than me, yet you look twice as big  HA HA HA!
I don't want to sound pessimistic, but 35 Lbs of lean muscle in 4 months seems a tad overambitious -unless you're regaining a great deal of a former trained condition, in which case it may be doable. But I'm not here to bust on your goal-setting.
I think you've got an impressive head-start on your mission, and the first 9 pounds certainly shows in those photos. Your arms look noticably more pumped, and the shave definitely improves things (You listening, everyone else??!! SHAVE!).
I'll agree with Z on this one -you really should incorporate chin-ups. Try not to think of them as "instead of barbell rows, etc." because they are a valuable tool in the lat-widening arsenal. Barbell rows are great for adding back thickness, and they really blast your traps, rhomboids, and teres groups, but they don't really hit the lats as directly as full lateral abduction. And when it comes to lateral abduction, there is no substitute for chins (no, not even lat pulldowns; get your butt off the bench and watch your back width explode  )
_____________________________
Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.
(in reply to workouts.ws)
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RE: Middle of Week one - 12/19/2006 4:58:39 PM
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Guest
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what happened to you hair, bad suppliments?
seriously good progress man, keep it up.
_____________________________
"Sometimes to get to heaven you have to go through hell. But if hell is my heaven where do I turn other than live to feed this raging fire that is MY ADDICTION!"
(in reply to workouts.ws)
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RE: Middle of Week one - 12/31/2006 7:48:04 AM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Terrific progress!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to workouts.ws)
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RE: Middle of Week one - 1/1/2007 12:44:18 AM
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workouts.ws
Posts: 19
Joined: 11/30/2006
Status: offline
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quote:
ORIGINAL: gzinkl
Terrific progress!
Thanks!
I finally took your advice today and did three sets of wide-grip chin-ups. I managed to squeeze out 6 reps for each set but man was it tough.
I can definetely see it's benefit over the lat pull-down.
Cheers,
Jake
_____________________________
I don't believe in what some call a "high-intensity workout". For it to exist, there must
be both a low and medium intensity, which don't come close to touching the treshold of a REAL workout. Lift hard or put down the weights!
(in reply to gzinkl)
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. I've never really done them before but I've also never had thick lats ;), so that leads me to put 2 and 2 together. 
