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msn77

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  1. Update: It's been just about 1 year since I posted. Progress has been slow on the recomposition, reasons being I have not made large changes to diet or added in any cardio. Height 5'7" Weight 165lbs. While recomposition has been slow going I have definitely gotten stronger, one year ago my bench press and squat were both 100lbs. Here is a sample workout Workouts: Monday- High Back Squat 5x10 175lbs OHP 5x5 95lbs Bench 5x5 170lbs Pendlay Rows 5x5 135lbs Pull-Ups 3x8 Dips 3x15 Cable Fly 3x10 70lbs Tricep Push-Down 3x10 120lbs Wednesday - Deadlift 5x5 275lbs Pendlay Rows 5x5 135lbs Pull-Ups 3x8 Straight Arm Pull-Down 3x10 110lbs Seated Cable Rows 3x10 190lbs Lat Pull-Down 3x10 110lbs Preacher Curl 3x10 65lbs Friday - High Back Squat 5x10 175lbs Front Squat 3x10 135lbs Bench 5x5 170lbs Pendlay Rows 5x5 135lbs Pull-Ups 3x8 Leg Press 3x10 270lbs Leg Extension 3x10 110lbs If I have free time during the week I will sometimes make it to the gym for a forth day where I add in more squats, dead lifts, and bench presses. I have also been considering adding in more pressing exercises, such as military press, arnold press, and skull crushers to try and increase my OHP and bench press.
  2. A typical day of meals for me would be the following Breakfast: 1 serving Stoneyfield Farms Soy Yogurt 1 Bagel 2 Tbsp Peanut Butter Morning Snack: 2 oz Almonds 1 pt Berries (blueberries, raspberries, strawberries) Lunch: 2 Veggie Burger Patties Large Salad (mixed greens, carrot, cucumber, tomato, green pepper) Afternoon Snack: 2 Bananas Dinner: 1 Cup Brown Rice 1 Cup Beans a plate full of sauteed vegetables
  3. It's been almost one month, while that is not much time I feel like I am starting to see some small changes. I have not adjusted my diet much at this point and am working out for approximateely an hour 5 days per week 1 month progress
  4. I used to workout frequently but have taken a few years off. I have been veg for 22 years and vegan for the last 10. I hope to use this as a motivational tool as I get back into a regular exercise routine. I am 5'7" and 171 lbs. My goal is to add muscle and shed the excess fat that has accumulated around my belly while maintaining a weight between 160 - 170 lbs.
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