Hello from Montana

[jeromehauser]

Hello everyone! It's a great day!
I am new...trying to let ya get to know me.
I am a male...30years old..165 lbs....12 percent body fat...5'8"...brown hair..lol
My experience.....I have been in taekwondo for 20 years...in my highschool years I did gymnastics...soccer....track(distance and pole vault) and football. These sports all required weight training.
In 2004 I started to train like I thought a body builder might train, and eventually joined a site like this one.
I lacked discipline....and quit training after 1 year...
Then came children and work and and and.......Waa..Waa...
So I have found myself back at it for about 140 days now and am having fun with it!
I started with the beginner training program from this sites diet and fitness section along with the beginner diet program. I feel I have gained lean tissue and lost quite a bit a body fat...205lbs to 165lbs.
Here is my recent schedule
Monday....chest...
Incline....3 sets, 8-10 reps
Decline... 3 sets, 8-10 reps
Flys....3 sets, 10 reps
Incline flys... 3 sets,10 reps
30 min. Interval cardio...( run 1 min. Walk 1 min.)
Abs....6 exercises for 30 seconds each twice in a row...(6min. Abs lol )

Tuesday...back...
Lat pull downs....3 sets, 10 reps
T- bar rows....3 sets, 8 reps
Seated rows....3 sets, 10 reps
Rack dead lifts.... 3 sets, 6-8 reps
I change grips on rows every other week
30 min. Interval cardio

Wednesday....legs...
Squats...4 sets, 10reps
Leg presses...3 sets, 10reps
Lying leg curls....2 sets, 10 reps
Standing leg curls...2 sets, 10 reps
Leg extensions...3 sets, 10reps
Donkey calf raises...2 sets, 20 reps
Standing calf raises...2 sets, 20 reps
I do hack squats every other week instead of presses
30min. Interval cardio

Thursday....rest
60 min. Interval cardio


Friday....shoulders and traps...
Lateral raises....3 sets, 10-12 reps
Hammer strength military press...6 sets, 10reps
Bent over raises...3 sets, 10-12 reps
Dumbell shrugs super set with front raises...3 sets 12 reps each
30 min. Interval cardio
Abs

Saturday....arms...
Seated hammer curls....3sets, 10reps
Preacher curls...3 sets, 10 reps
Wide grip bb curls...3 sets, 10 reps
Cable curls...2 sets, 10 reps
Weighted dips...3 sets, 8 reps
Skull crushers...3 sets, 8 reps
Cable extensions...3 sets, 10-12 reps
Bench dips...3 sets, 10 reps
30 min. Interval cardio
Abs

Sunday....rest...
60 min. Interval cardio

My goals are to bulk. I am trying to learn how to adjust my diet to do this. As for other goals...I want to learn how to train with proper form and most importantly not hurt myself. I'm getting tired of writing so....

[MotoLifter]

First things first, Congrats on the weight loss!! 40lbs is no easy task no matter how you look at it.

One thing that stands out to me is the volume in your workouts, it seems like alot (to me atleast) I certainly wouldnt be able to bulk with that much volume in addition to cardio you do.

There are some great bulking workouts in the stickies on the lifting forum. I have used several and had pretty good results. Check them out and see what might work for you. I have found its really a trial and error thing for me. But in reality the diet will be the main factor in if you gain or not, and what you gain (fat, lean muscle, etc.) For the best ideas, I always default to the experts in the nutrition forum, they can work some serious magic.

[jeromehauser]

thanks man!...i feel great and i think i look pretty good too....just never realized how scrawny i actually am until now....i really appreciate you reading and responding to this post...it seems like i can take direct advice a lot better than trying to just read and apply...this forum is awesome!

[jeromehauser]

Did legs today...I increased weight and did roughly 8 reps per set...thanks for the advice!

[jeromehauser]

Good idea to drop a few sets ? I have been feeling good, but I really don't want to under or over train. Thanks!