[bowstaff981]

Originally Posted by Ted Logan

I just got set up. It's a REALLY cool site! PM me with your email address if you want an invite. My user name on fitocracy is broccolifish.

Nikstaff, what's your user name?

Whoops, just saw this. I'm throwinken, but you probably already figured that out haha.

Just ran a 24:06 5k, which is my fastest time yet! That's not an official time though, but I'm hoping to break 24:00 in my next race.

[Ted Logan]

Yeah, I figured it out

[Ted Logan]

Progress picture time!! I started the Fall at about 150 lbs and decided to bulk up a little. This is from about a month ago, at 162.

I hit some personal records this last month, too. I benched 235 for the first time since high school, and pulled 315 on the deadlift for the first time ever. My squat numbers are terrible, but that's okay for now.

[Art]

I gained back a bunch of weight. Now I'm losing it again. Yep.

[Thrash]

Originally Posted by Ted Logan

Progress picture time!! I started the Fall at about 150 lbs and decided to bulk up a little. This is from about a month ago, at 162.

I hit some personal records this last month, too. I benched 235 for the first time since high school, and pulled 315 on the deadlift for the first time ever. My squat numbers are terrible, but that's okay for now.

Dude, what workout regimen are you using? You look insansely buff.

[Ted Logan]

Originally Posted by Thrash

Dude, what workout regimen are you using? You look insansely buff.

Thanks! Long story short, I'm a huge believer in the "Big Three" powerlifting movements to build muscle and strength - squat, deadlift, and bench press. Most of my workouts are at home, though, and I have an adjustable bench, dumbbells that go up to 90 lbs, and a pull up bar. So I can do a lot of great upper body work – pull ups, dumbbell rows, dumbbell bench press, overhead press, etc., and heavy arm work. But I can't really do deadlifts or squats. Dumbbell squats are fine, but you can't get the hip depth with them that you can with barbell squats, and you don't get the lower back involvement that you get with deadlifts. So during my bulking period, I was mostly putting on upper body mass, especially in my arms, traps, and lats. I'm hoping next to increase my lower body strength.

Anyway, I recently started going up to the seminary to use the weight room a few times a week, so I'm back into deadlifting and barbell squats, and I'm seeing some interesting changes in my overall strength.

To answer the question more directly, I have a strange 3 day split (Squat/deadlift + accessory; Row/pull up + accessory; Bench press + accessory) that I usually do twice per week, then 1-2 days off. If I start on Monday, the routine looks like this:

Monday:
Squat for weight
Deadlift for weight
Treadmill

Tuesday:
Pendlay row (Kroc rows if I'm at home) for weight
Barbell curl with shoulder flexion for weight
Dumbbell incline curl
Dumbbell prone curl against an incline bench
Treadmill

Wednesday:
Bench press for weight
Close grip bench press for weight
Incline dumbbell flye
Lying barbell triceps extensions (skullcrushers)
Overhead one-arm dumbbell triceps extensions

Thursday:
Squat
Shoulder dumbbell press
Upright dumbbell row
Treadmill

Friday:
Pull ups
Kroc rows
Dumbbell curls
Dumbbell incline curls

Saturday:
Dumbbell bench press for reps
Dumbbell shoulder press for reps
Dumbbell close-grip bench press
Dumbbell lying triceps extensions

PS - I don't believe in any workout supplements except protein powder, and that only because it's the cheapest way to get lots of protein. Creatine is worthwhile if you can afford it, but every other supplement - preworkouts, post-workouts, whatever - I think are huge wastes of money. If you want to put on muscle, eat more, work out more intensely (not necessarily longer), and sleep more.

[Thrash]

Ok, thanks. I have usually been pretty toned, and have pretty big biceps, but I hit a plateau at a certain point, mostly from mt workout style, but also a lack of a disciplined schedule.

Usually I would try to go three to four times a week. I had always done biceps, but I would switch up what type of bicep workout I would do to highlight different areas and allow a certain amount of rest. I do the same with my other major muscle groups, but my chest is what I have the biggest issue with.

I think I might try working out more aggressively, rather than stressing length, like you said you do.

[SynderD]

Originally Posted by Art

I gained back a bunch of weight. Now I'm losing it again. Yep.

Yup...me too. Kinda the story of my life. Gain weight, lose it, gain it, lose it. Sigh....

[Ted Logan]

Thrash, consider reading the book Starting Strength by Mark Rippetoe. It's worthwhile.

[Art]

I'm into push ups right now again. They are such a total upper body workout, and it is really easy to make time for them.

[Thrash]

Originally Posted by Ted Logan

Thrash, consider reading the book Starting Strength by Mark Rippetoe. It's worthwhile.

I just purchased it for my kindle! Can't wait to peruse it tonight.

[jthomas1600]

Man, I have been here so many times. I'm at the point where if I can stay focused and injury free I could be in pretty good shape in a few months. Unfortunately I often get derailed right here. I ballooned up to almost 240 in Feb. and I'm back down to 220. 185 is my goal and unfortunately for the past few years any time I get south of 220 I hit a set back. I've got a good MMA gym I'm involved in right now that works good with my work schedule and my wife and I are doing some things together which is new for us. I'm hoping those two things will keep me on track. If I can just drop 5 lb.s a month I'll be pretty close to my goal by the beginning of next year.