tomVtom Posted July 12, 2011 Share Posted July 12, 2011 Hey my name is Tom and this is my 2nd post, ive been vegetarian for around 4 years and vegan for about 2. Age- 21Height - 183cm (6ft )Weight - 75kg appLocation - East England (UK) Ive just come off tour, which has involved a bad diet and strange eating patterns, with more than normal intake of alchohol, so hopefully now im home i should see some improvements in the next few weeks. was at the gym 2-3 days a week prior to tour. I need to re weigh myself. Let me know what you guys think, what you think i should do to improve. I will post more info of diet and exercises, when i get back into the flow of normal life. Hope all is well, Tom. http://i52.tinypic.com/ziq4vp.jpg http://i52.tinypic.com/29dux44.jpg Link to comment Share on other sites More sharing options...
vege Posted July 13, 2011 Share Posted July 13, 2011 hello, Tom!You should loose some weight and pay more attention on chest muscles. I struggled with mine, too and saw first improvements only when started with dumbbell chest presses. Regular barbell chest press did nothing for me. And no more junk food and alcohol!Generally, you have nice starting point! Link to comment Share on other sites More sharing options...
Mitch1991 Posted July 13, 2011 Share Posted July 13, 2011 hey bud were in the east of england are you? and whats your goals just to tone or to try and get bigger? but yeah as vege said good starting place better than most, better than i was when i first started training. if you wanna get bigger i wouldn't worry about loosing weight mate ur not fat, and concerntrate on your hole upper body ur chest looks to me like its in proportion to the rest of it all Link to comment Share on other sites More sharing options...
tomVtom Posted July 13, 2011 Author Share Posted July 13, 2011 ive lost alot of weight already, am still on the way down, was about 105kg at one point. gotta keep going! Is there any way of showing me this exercise? a website or video? just so i know im doing it properly. ThanksTom Link to comment Share on other sites More sharing options...
tomVtom Posted July 13, 2011 Author Share Posted July 13, 2011 @mitch 1991 i live near kings lynn, spend most of my time in norwich. I would like to tone up first, and then get bigger, if thats achievable, if you could recommend some workouts/exercises that would be amazing. Cheers guys Link to comment Share on other sites More sharing options...
Mitch1991 Posted July 13, 2011 Share Posted July 13, 2011 erm i would get bigger first bud thats what im doing, because you always put a bit of chub on during a bulk, or at least i do. and nowrich haha i was up there a lil while ago. i could put u on my workout been doing wonders for me put on alot of size during it and my strength has shot up in the past 10 months. monday- chest and tricepsbench 6-8 reps 3 setsdumbell raises 6-10 reps 2 setsdips to failure two setsclose grip bench 10 reps 2 setsskull crushers 10 reps 2 setscables one set max out tuesday - legssquat 10 reps 3 setsleg press 10 reps 2 setsleg curls 10 reps 2 setscalfs 10 reps 4 sets thursday - shouldersmilitary press 10 reps 3 setsdumbell press 10 reps 2 setsside raises 10 reps 2 setsbent over raises 10 reps 2 setsshrugs 10 reps 4 sets friday - backbent over rows 10 reps 3 setsreverse grip cable pull down 10 reps 2 setsnormal pull down 10 reps 2 setsdeadlift 15 reps 2 setsclose grip curls 10 reps 2 setsdumbell screw curls 10 reps 2 setscable curls max out one set it might sound like you can do more and people always told me do like 15 sets per muscle group but really you don't recover for shit bud, this way your working alot of compound movements with some shapers (i think im no expert really) and iv gone from benching 100 Kilo for 8 to 145 KG for 6 easy after being on this program for 4 months but also its all about diet, i would literally eat everything you can if you start gaining too much fat then cut a lil carbs and fat but only a lil and eat as much protien as you can, you can absorb only so much but if ur bulking isn't it better to have all the protien you can be absorbed and some left over than not getting as much as you can in? best of luck bud hope this is helpfull Link to comment Share on other sites More sharing options...
iris777888 Posted July 14, 2011 Share Posted July 14, 2011 Well done on your weight loss to date. http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html will show you a dumbbell bench press. That same site is excellent for showing all sorts of different lifts and exercises for particular muscles/groups. Link to comment Share on other sites More sharing options...
tomVtom Posted July 20, 2011 Author Share Posted July 20, 2011 This is what ive just started. only got 2 days of 3 as i havnt written the third yet Day 1 Chest and Biceps Bench press 3x8 @55kgIncline DB press 3x8 @ 15kg Decline smith bench 3x8 @ 40kgEZ bar curl 3x8 @20kg + barZotterman curl 3x8 @ 10kgpreacher curls 3x8 @10kg Day 2 Back + shoulders + triceps Single arm row 3x8 @ 30kgLat pull down 3x8 @ 55kgBent over rover 3x8 @ 40kgUpright row 3x8 @ 20kgCable pull over 3x8 @ 20kgSit down row 3x8 @ 32kgSkull crusher 3x8 @30kgCable pull downs @ 20kg what do you guys think? Link to comment Share on other sites More sharing options...
Mitch1991 Posted July 21, 2011 Share Posted July 21, 2011 thats some good weights man, should be pleased with that!!! its a great bunch of weights to start out at!!! Link to comment Share on other sites More sharing options...
tomVtom Posted July 21, 2011 Author Share Posted July 21, 2011 are the exercises ok? should i just rotate this, or add another day? thanks man. will keep you uptodate Link to comment Share on other sites More sharing options...
Mitch1991 Posted July 21, 2011 Share Posted July 21, 2011 i would add some days and break it up a tad think shoulders tris and back are all a bit much and you can't focus on them as much as you should but thats just me. i still on a personal note do the split routine iv been on, gives u a proper good heavy workout but also allows your muscles time to recover Link to comment Share on other sites More sharing options...
tomVtom Posted March 21, 2012 Author Share Posted March 21, 2012 Hey guys, for i would post an update . Been on a mostly RAW (app 95%) diet for probably the last 6 months.Started back. Training hard! http://i44.tinypic.com/302ou50.jpg http://i40.tinypic.com/qp106b.jpg Let me know what you think and any suggestions Link to comment Share on other sites More sharing options...
veggiesasquatch Posted March 21, 2012 Share Posted March 21, 2012 You have a good enough base so don't worry over loosing more weight. Keep shit simple in the gymm, squat, bench, military press & deadlift. Checkout stuff like starting strength, don't over complicate things with fussy workouts. The trouble with most programs is that it's full of fluff & pointless assistance lifts. Training is about getting more bang for your buck & training smarter. People are under the impression you need to do something for everything, these people are not good to listen to. As an example why are you doing so many rows on back day & then more bicep work? Keep it simple & effective. I'm also in uk Link to comment Share on other sites More sharing options...
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