I need some serious getbig motivation right now. Just weighed myself at a sloppy 217 pounds. I used to be 225 and ripped (4 years ago)Right now my stats as of laast week are dead lift: 430x1 bench press: 315x1 (a very shaky one at best). I haven't maxed out on squats in a while, so I can not give a fair estimate on that. I am obviously natural and plan to stay that way. I will post a picture when I get home, so you guys can comment on the bodyfat percentage, as i have not calculated it myself. My goal is to get to 230 and ripped. My workout is as follows:
Monday: Chest and Tris
Flat dumbell
60x10, 85x10, 100x10
Incline press
135x10 185x10 225x8
Flies
3 sets to burnout
Tricep pushdown
3 sets to burnout
Machine Extension
3 sets to burnout
Tuesday
run 2.5 miles or 60 minutes on elliptical
Wednesday: Back and Biceps
Smith maching bent over rows
135x10 185x10 225x8
Pullups (pause at bottom and at top)
bodyweightx10x3
Dumbell Rows
100x10 100x10 100x10
Dumbbell curls
35x10 40x10 45x8
Barbell curls
75x10 75x10 75x10
Thursday
run 2.5 miles of 60 minutes elliptical
Friday
Off
Saturday Shoulders/legs
Leg press/deadlift
3 sets to failure
Shoulder dumbbell press
60x10 75x10 85x8
lateral raises
25x10 25x10 30x10
Smith machine uprightrows
105x10 135x10 135x10
Sunday
Off
This is what I did last week, but it should give you a pretty good idea of the type of workouts I have been doing. My diet usuallly as follows:
Breakfast:
coffee (3cups)
granola cereal
fruit
Lunch:
fish with vegetables x 2 servings
Dinner:
meat (usually beef or lamb) with pasta or vegetables
postworkout
fruit with protein shakes
I probably consume around 180 grams of protein per day.
Please feel free to critique my diet and my workouts. I do understand that I am quite weak, that is why I need some serious advice.
