My "Getting ripped for summer" blog!!
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Original post by a10
Dead lifts on free bar or dead lifts using smith machine? xD
If you got barbells why bother with the Smith machine for anything? It's good for inverted rows and shrugs and little else...unless you have an injury.
Would make it easier to understand if the weights were written in kgs rather than lbs. Otherwise good progress 
Original post by a10
Dead lifts on free bar or dead lifts using smith machine? xD
Always use free bar. Stay away from Smith machine.
Original post by 419
Always use free bar. Stay away from Smith machine.
okay thx bro
though when im doing squats i use the smith machine because the gym is small and so u can't use the straight bar for squats unless you have a spotter. Squats are good on the smith machine since u clip on the bar if u feel like giving up...For deadlifts tho i will just use straight bar.
Today's session: Squats and Triceps
Squats
Set 1 (72kg) : 10 reps
Set 2 (72kg) : 10 reps
Set 3 (72kg) : 8 reps
Set 4 (72kg) : 9 reps
Hard but aswomee
Triceps
Cable push downs
Set 1 (44kg) : 8 reps
Set 2 (44kg) : 8 reps
Set 3 (44kg) : 8 reps
Set 4 (44kg) : 8 reps
Over head cable extension
Set 1 (40kg) : 8 reps
Set 2 (40kg) : 8 reps
Set 3 (40kg) : 8 reps
Set 4 (40kg): 6 reps
Very hard
!
Tricep Dips
Set 1 : 7 reps
Set 2 : 8 reps
Set 3: 8 reps
Done! The pump was insane
Squats
Set 1 (72kg) : 10 reps
Set 2 (72kg) : 10 reps
Set 3 (72kg) : 8 reps
Set 4 (72kg) : 9 reps
Hard but aswomee
Triceps
Cable push downs
Set 1 (44kg) : 8 reps
Set 2 (44kg) : 8 reps
Set 3 (44kg) : 8 reps
Set 4 (44kg) : 8 reps
Over head cable extension
Set 1 (40kg) : 8 reps
Set 2 (40kg) : 8 reps
Set 3 (40kg) : 8 reps
Set 4 (40kg): 6 reps
Very hard
!Tricep Dips
Set 1 : 7 reps
Set 2 : 8 reps
Set 3: 8 reps
Done! The pump was insane
Today's work out: Shoulders,Chest and Abs
Shoulders :Over head press
Set 1 (35lbs warmup set) : 8 reps
Set 2 (87.5lbs): 8 reps
Set 3 (87.5lbs) : 8 reps
Set 4 (87.5lbs) : 6 reps
Last two sets were hard.
Straight bar (full range press)
Set 1 (30kg) : 8 reps
Set 2 (30kg) : 8 reps
Set 3 (30kg) : 8 reps
Set 4 (30kg) : 7 reps
Was okay not too hard not too easy.
Chest : flat bench
Set 1 (45lbs) : 8 reps
Set 2 (45lbs) : 8 reps
Set 3 (40lbs) : 6 reps
Set 4 (35lbs) : 5 reps
Shoulders were tired so it was hard
Incline bench
Set 1 (40lbs) : 8 reps
Set 2 (40lbs) : 7 reps
Set 3 (35 lbs) : 5 reps
Hard and muscles were already tiring
Chest press
Set 1 (110lbs) : 6 reps
Set 2 (110lbs) : 7 reps
Set 3 (110lbs) : 5 reps
Chest was burning
Abs
Medicine ball sit-ups: 15 reps, 10 reps
Twisting sit-ups :10 reps, 10 reps
Bicycle sit-ups: till failure
Stretching then done. Wasnt feeling great today but hey least I got the workout done.
Shoulders :Over head press
Set 1 (35lbs warmup set) : 8 reps
Set 2 (87.5lbs): 8 reps
Set 3 (87.5lbs) : 8 reps
Set 4 (87.5lbs) : 6 reps
Last two sets were hard.
Straight bar (full range press)
Set 1 (30kg) : 8 reps
Set 2 (30kg) : 8 reps
Set 3 (30kg) : 8 reps
Set 4 (30kg) : 7 reps
Was okay not too hard not too easy.
Chest : flat bench
Set 1 (45lbs) : 8 reps
Set 2 (45lbs) : 8 reps
Set 3 (40lbs) : 6 reps
Set 4 (35lbs) : 5 reps
Shoulders were tired so it was hard
Incline bench
Set 1 (40lbs) : 8 reps
Set 2 (40lbs) : 7 reps
Set 3 (35 lbs) : 5 reps
Hard and muscles were already tiring
Chest press
Set 1 (110lbs) : 6 reps
Set 2 (110lbs) : 7 reps
Set 3 (110lbs) : 5 reps
Chest was burning
Abs
Medicine ball sit-ups: 15 reps, 10 reps
Twisting sit-ups :10 reps, 10 reps
Bicycle sit-ups: till failure
Stretching then done. Wasnt feeling great today but hey least I got the workout done.
Original post by 419
Always use free bar. Stay away from Smith machine.
Rate my progress guys!(out of 10 how is it?)
(edited 11 years ago)
Original post by Hustler-1337
Would make it easier to understand if the weights were written in kgs rather than lbs. Otherwise good progress
Rate my progress outta 10 bro
Original post by areebmazhar
Yeah
Rate my progress guys (out of 10)
Original post by silent ninja
If you got barbells why bother with the Smith machine for anything? It's good for inverted rows and shrugs and little else...unless you have an injury.
Rate my progress guys, pic is above xD
Original post by a10
Rate my progress guys (out of 10)
The angles hard to judge from and we can't see your legs either. You're doing quite good for a beginner and you're relatively lean as well. Just remember 'progress' depends on where you started from to where you are now
Original post by areebmazhar
The angles hard to judge from and we can't see your legs either. You're doing quite good for a beginner and you're relatively lean as well. Just remember 'progress' depends on where you started from to where you are now
Haha I was wayyy skinny before this is the best shape iv ever been xD I'll try get leg shots and post them
Good job on starting to get fit! I also started to work out to look good, but it's an addiction i tell ya!
Just a few things that I would change if I was you, I wouldn't do squats with triceps because they don't really do much there, set a day aside for legs and do all dem tings, squats, lunges, quad extensions, deads, calf raises and something for the hammies.... also if you really like your leg day throw in some presses. Learn to love leg day :-)
Aside from that, and on a personal preference level, I would do triceps and chest on the same day, since most of the chest exercices require you to use your triceps anyway, it works out quite well together, so a chest and tris day would look like: db bench, db incline, cable flys and weighed dips (20 kg plate or so), then tri pulldown, skull crushers, tri extension and single arm tri extension.
OH and don't work out your abs every workout.... you wouldn't do chest every time you're at the gym, right? why is it any different with abs? All you're doing is overtraining and thus preventing them from adequately recovering and developing..... roughly work them out every three days.
Beyond that, make sure you're eating both a caloric and protein surplus so that you have enough 'fuel' for a) your workouts and b) to grow...... don't try eat 1600 Kcal a day so that you can develop 'lean muscle' it just doesn't work like that - not on a 6 month basis anyways. you should be aiming the 2500 kcal - 3000 kcal if you're really looking to bulk....
Just a few things that I would change if I was you, I wouldn't do squats with triceps because they don't really do much there, set a day aside for legs and do all dem tings, squats, lunges, quad extensions, deads, calf raises and something for the hammies.... also if you really like your leg day throw in some presses. Learn to love leg day :-)
Aside from that, and on a personal preference level, I would do triceps and chest on the same day, since most of the chest exercices require you to use your triceps anyway, it works out quite well together, so a chest and tris day would look like: db bench, db incline, cable flys and weighed dips (20 kg plate or so), then tri pulldown, skull crushers, tri extension and single arm tri extension.
OH and don't work out your abs every workout.... you wouldn't do chest every time you're at the gym, right? why is it any different with abs? All you're doing is overtraining and thus preventing them from adequately recovering and developing..... roughly work them out every three days.
Beyond that, make sure you're eating both a caloric and protein surplus so that you have enough 'fuel' for a) your workouts and b) to grow...... don't try eat 1600 Kcal a day so that you can develop 'lean muscle' it just doesn't work like that - not on a 6 month basis anyways. you should be aiming the 2500 kcal - 3000 kcal if you're really looking to bulk....
Original post by ppm91
Good job on starting to get fit! I also started to work out to look good, but it's an addiction i tell ya!
Just a few things that I would change if I was you, I wouldn't do squats with triceps because they don't really do much there, set a day aside for legs and do all dem tings, squats, lunges, quad extensions, deads, calf raises and something for the hammies.... also if you really like your leg day throw in some presses. Learn to love leg day :-)
Aside from that, and on a personal preference level, I would do triceps and chest on the same day, since most of the chest exercices require you to use your triceps anyway, it works out quite well together, so a chest and tris day would look like: db bench, db incline, cable flys and weighed dips (20 kg plate or so), then tri pulldown, skull crushers, tri extension and single arm tri extension.
OH and don't work out your abs every workout.... you wouldn't do chest every time you're at the gym, right? why is it any different with abs? All you're doing is overtraining and thus preventing them from adequately recovering and developing..... roughly work them out every three days.
Beyond that, make sure you're eating both a caloric and protein surplus so that you have enough 'fuel' for a) your workouts and b) to grow...... don't try eat 1600 Kcal a day so that you can develop 'lean muscle' it just doesn't work like that - not on a 6 month basis anyways. you should be aiming the 2500 kcal - 3000 kcal if you're really looking to bulk....
Just a few things that I would change if I was you, I wouldn't do squats with triceps because they don't really do much there, set a day aside for legs and do all dem tings, squats, lunges, quad extensions, deads, calf raises and something for the hammies.... also if you really like your leg day throw in some presses. Learn to love leg day :-)
Aside from that, and on a personal preference level, I would do triceps and chest on the same day, since most of the chest exercices require you to use your triceps anyway, it works out quite well together, so a chest and tris day would look like: db bench, db incline, cable flys and weighed dips (20 kg plate or so), then tri pulldown, skull crushers, tri extension and single arm tri extension.
OH and don't work out your abs every workout.... you wouldn't do chest every time you're at the gym, right? why is it any different with abs? All you're doing is overtraining and thus preventing them from adequately recovering and developing..... roughly work them out every three days.
Beyond that, make sure you're eating both a caloric and protein surplus so that you have enough 'fuel' for a) your workouts and b) to grow...... don't try eat 1600 Kcal a day so that you can develop 'lean muscle' it just doesn't work like that - not on a 6 month basis anyways. you should be aiming the 2500 kcal - 3000 kcal if you're really looking to bulk....
i go to the gym every other 2-3 days thats why i do abs its far enough time for them to recover. My macros/diet is good. Also how many calories you eat is dependent on ur BW. As for leg day mmm yeahh i agree i should probably do all my leg excersises on the same day i do squats.
Original post by a10
i go to the gym every other 2-3 days thats why i do abs its far enough time for them to recover. My macros/diet is good. Also how many calories you eat is dependent on ur BW. As for leg day mmm yeahh i agree i should probably do all my leg excersises on the same day i do squats.
Fair enough on the abs, I used to work them out every two or three days too, but lately i've dropped it down to once a week and if anything -aesthetics wise - they have gotten better (but, as i imagine you know, 80% of abs are made in the kitchen... it's just dropping to the right body fat %).
With regard to calories, yes yes it's true its dependent how how tall, big, lean, etc, etc you are and want to be, but the fact of the matter is that you have to be eating a caloric and protein surplus to gain size (if that's what you want).... even when i'm on my cutting cycle I'm still at 2500 Kcal or so and you can definitely see good definition on abs, obliques, etc.
Original post by ppm91
Fair enough on the abs, I used to work them out every two or three days too, but lately i've dropped it down to once a week and if anything -aesthetics wise - they have gotten better (but, as i imagine you know, 80% of abs are made in the kitchen... it's just dropping to the right body fat %).
With regard to calories, yes yes it's true its dependent how how tall, big, lean, etc, etc you are and want to be, but the fact of the matter is that you have to be eating a caloric and protein surplus to gain size (if that's what you want).... even when i'm on my cutting cycle I'm still at 2500 Kcal or so and you can definitely see good definition on abs, obliques, etc.
With regard to calories, yes yes it's true its dependent how how tall, big, lean, etc, etc you are and want to be, but the fact of the matter is that you have to be eating a caloric and protein surplus to gain size (if that's what you want).... even when i'm on my cutting cycle I'm still at 2500 Kcal or so and you can definitely see good definition on abs, obliques, etc.
the thing that annoys me with diet is that it takes far too much time to measure all these calories and know what to eat each day far too much time so i end up just eating anything healthy and avoiding any junk i end up having small medium sized portions each time and usually i consume 4 meals a day sometimes 5.
Original post by a10
the thing that annoys me with diet is that it takes far too much time to measure all these calories and know what to eat each day far too much time so i end up just eating anything healthy and avoiding any junk i end up having small medium sized portions each time and usually i consume 4 meals a day sometimes 5.
Make yourself an account at myfitnesspal.com and if you have a smartphone download the app and link it to your account.... it takes literally seconds to note down what you've eaten and it lists it and adds it all up for you, and alongside that you can enter what exercise you've done and for how long (running, lifting, etc) and if estimates how much you've used up, so all and all it's great for knowing what you're getting!!!
As a foodie I can safely say, I know how annoying it is to be monitoring everything (or most things) you eat, but if you want the best results you really do have to look at what you're eating and what it brings to your body. Also if you're looking to gain size, don't worry TOO MUCH about diet and focus on eating protein and getting protein into your body within 30 minutes after your workout (as that is when your body 'craves' protein... if you're interested in this stuff and learning about protein synthesis and all that jazz watch this: https://www.youtube.com/watch?NR=1&v=mjmV8BlsJTQ&feature=endscreen )
Just on a side note, you might want to consider doing a bulking and cutting cycle before summer.... it's what i'm doing right now and i'm quite enjoying the benefits, it's also a ton of fun seeing how much more you lift when you're 'bulking'. So you get an idea, i went from db benching with 28 kgs to 40 kgs in three weeks - i'm now doing it with 45kgs aiming to get to 47.5s soon! But i've gone off on a tangent.... yes it does pay off to know exactly what you're eating.
Original post by ppm91
Make yourself an account at myfitnesspal.com and if you have a smartphone download the app and link it to your account.... it takes literally seconds to note down what you've eaten and it lists it and adds it all up for you, and alongside that you can enter what exercise you've done and for how long (running, lifting, etc) and if estimates how much you've used up, so all and all it's great for knowing what you're getting!!!
As a foodie I can safely say, I know how annoying it is to be monitoring everything (or most things) you eat, but if you want the best results you really do have to look at what you're eating and what it brings to your body. Also if you're looking to gain size, don't worry TOO MUCH about diet and focus on eating protein and getting protein into your body within 30 minutes after your workout (as that is when your body 'craves' protein... if you're interested in this stuff and learning about protein synthesis and all that jazz watch this: https://www.youtube.com/watch?NR=1&v=mjmV8BlsJTQ&feature=endscreen )
Just on a side note, you might want to consider doing a bulking and cutting cycle before summer.... it's what i'm doing right now and i'm quite enjoying the benefits, it's also a ton of fun seeing how much more you lift when you're 'bulking'. So you get an idea, i went from db benching with 28 kgs to 40 kgs in three weeks - i'm now doing it with 45kgs aiming to get to 47.5s soon! But i've gone off on a tangent.... yes it does pay off to know exactly what you're eating.
As a foodie I can safely say, I know how annoying it is to be monitoring everything (or most things) you eat, but if you want the best results you really do have to look at what you're eating and what it brings to your body. Also if you're looking to gain size, don't worry TOO MUCH about diet and focus on eating protein and getting protein into your body within 30 minutes after your workout (as that is when your body 'craves' protein... if you're interested in this stuff and learning about protein synthesis and all that jazz watch this: https://www.youtube.com/watch?NR=1&v=mjmV8BlsJTQ&feature=endscreen )
Just on a side note, you might want to consider doing a bulking and cutting cycle before summer.... it's what i'm doing right now and i'm quite enjoying the benefits, it's also a ton of fun seeing how much more you lift when you're 'bulking'. So you get an idea, i went from db benching with 28 kgs to 40 kgs in three weeks - i'm now doing it with 45kgs aiming to get to 47.5s soon! But i've gone off on a tangent.... yes it does pay off to know exactly what you're eating.
Is it free? I hate ones u have to pay for. I'll try it out thanks
P.s i already know all that stuff about bulking, cutting , diet etc
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