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Old 04-10-2014, 12:41 PM   #1
bluewater87
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Help bluewater87 gain strenth thread

My buddy and I started working out 2 months ago. We go to the gym at least every other day. we have three workout routines: chest, back, legs. (those are the main focus areas of the workout, but it is not limited to just that muscle group).

Anyways, I am wanting to gain a bit more weight, and to build up my chest.

I am 26, 6 foot 2, ~190 pounds, Scottish background.
Most of my mass is in my legs. I am a huge soccer player (play twice a week, sweeper).
My upper body is quite skinny, my ribs are fairly obvious. My arms are a decent size though (can arm wrestle people much bigger than me ).

I've never really lifted weights before, besides fitness class in high school. I remember i was lifting a decent amount then for not doing it before, and for my body style. My max bench was 215.

the usual chest routine is
1) flat bench barbell: 3x10 of 155 pounds (55 each side plus bar).
This is fairly easy for me now, so will be moving up to 175 pounds soon.

2) incline bench barbell: 3x10 of 135 pounds (45 each side plus bar).

3) incline bench dumbells: 3x10 of 50 pounds each side

4) decline bench dumbells: 3x10 of 60 pounds each side

5) pec dec machine (forget the name of it, but its the one where your arms are out, slightly bend, with hands holding onto the grip). doing 3x10 of 160 pounds.

6) tricep pulldowns, using this grip: _/\_ (placing hands at bottom of the angled part) 5x10 of i think 60 pounds

7) dips to finish me off: can usually do 2 sets of about 7-10 (full bodyweight)


I am currently taking ON gold standard (usually just after a workout, sometimes as a supplement), ON BCAA (drink during workout), fish oil, and a multi-vitamin.
I am thinking of getting this to help me gain some weight: ON PRO COMPLEX
Also, im curious about pre-workout supplements, such as this one: ON PLATINUM PRE
Some tips on these would be appreciated! (15% off bodybuilding today, so may jump on it)

I eat fairly healthy, no fast food, try to eat a lot of protein. I usually have 4 boiled egg whites every morning. Then a big bowl of vector (cereal) mid morning. Left overs for lunch. Then a decent size meal for dinner. and usually some sort of snack before bed (fruit, peanuts, etc.)


Looking for feedback on my workout routines, what muscles i should concentrate on, my supplements, motivation (which is great btw), and and constructive criticism.

I'll take a pic after work tonight to give you guys an idea of where I'm at. As well as recording my routines a bit better.


update: Got my body fat percentage measured today at a local supplement store. I am 11.6%.
My buddy was 15.1%.

update pics:
Natural straight up stance.
Haven't worked out the day of the pics.



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06 M3 E46 ZCP Silver Grey 6MT, Evolve tuned 305whp 244wtq (SAE), RE SSK, RB bbk, 245/35/19 275/30/19, 13.2@104 1.94 60' (stock 285whp)

Last edited by bluewater87; 04-12-2014 at 06:16 PM.
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Old 04-10-2014, 12:41 PM   #2
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Copied from another post i made. thought it'd be a good idea to log my typical workouts. Edited Aug 28 2014

Here's basically what i do. FYI, I'm far from an expert or experienced.
I just grabbed my five typical workouts from my thread, with a few edits.
I do 10 mins of warmup/stretching first, and a warmup set or two. Notice on the compound lifts i like to warm up and work my way up more.
Rep out last on the last set. Like if you are doing 3 sets of something, on the third set do as many reps as you can. If you can do 1-2 or more reps (consistently) than your working sets, you need to add more weight!
Oh and i work abs in once or twice a week.

DAY ONE (chest/triceps)

Bb bench
6x135
4x6x205 (7 last set!)

Db incline
3x8x75
14x75

Tri pull downs angled bar
8x93
2x8x104

Delt fly machine
3x8x220

Narrow grip BB bench
20x95

dips
2x10

Push-ups
20

DAY TWO (upper back/biceps)

Bw pull-ups
3x max

Pull downs wide
2x6x165

Rows close grip
3x8x165

Rows wide grip
28x165

Standing db bicep curls
2x8x40

DAY THREE (compound lifts)

Squats
135x6
185x6
235x6
235x6

Deads
185x6
225x5
295x3
365x1
365x2
225x7

DAY FOUR (shoulders)

Bb shoulder press
6x115
3x6x145

Db shoulder press
2x6x60
7x60

Arnies
6x50

Ez bar raises
8x80
2x8x90

Db lat raises
2x8x30

DAY FIVE (legs)

leg press
calf raises
lunges
ab/adductor
leg curl
the opposite of leg curl (forget its name, a machine)
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06 M3 E46 ZCP Silver Grey 6MT, Evolve tuned 305whp 244wtq (SAE), RE SSK, RB bbk, 245/35/19 275/30/19, 13.2@104 1.94 60' (stock 285whp)

Last edited by bluewater87; 08-28-2014 at 05:37 PM.
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Old 04-10-2014, 12:49 PM   #3
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You are literally me 4 years ago. Even diet wise. When I get some time I'll chime in, as will others. From my 4 year old self to you, just realize you know absolutely nothing and should rely on this forum to teach you. You also have to earn it, because lots of people come in here motivated and within a month their thread is in the graveyard of the weak & fat.
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Old 04-10-2014, 12:53 PM   #4
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Do not just make up something. There are plently of great routines out there.

Big fan of Starting Strength, Strong Lifts. Buy with the right attitude and consistency you'll make progress and all programs.
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Old 04-10-2014, 01:54 PM   #5
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Quote:
Originally Posted by DylloS View Post
Do not just make up something. There are plently of great routines out there.

Big fan of Starting Strength, Strong Lifts. Buy with the right attitude and consistency you'll make progress and all programs.
This, stick to the basics at first, become best friends with the barbell and make the below exercises the stable of your routine.

Barbell Bench Press
Overhead Barbell Shoulder Press (standing and seated)
Squats
Deadlifts

Look into some form videos online and get some videos posted here so we can help, worst thing you can do is develop bad form habits. Check the ego at the door too, squatting 135 lbs with good form is a lot better than 225 lbs with **** form.
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Old 04-10-2014, 11:52 PM   #6
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Added to first post:

Got my body fat percentage measured today at a local supplement store. I am 11.6%.
My buddy was 15.1%.
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06 M3 E46 ZCP Silver Grey 6MT, Evolve tuned 305whp 244wtq (SAE), RE SSK, RB bbk, 245/35/19 275/30/19, 13.2@104 1.94 60' (stock 285whp)
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Old 04-11-2014, 08:58 AM   #7
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From an athletic standpoint: playing an intense aerobic sport (soccer) will make it very hard to chase mass gains. Not impossible, but hard without sacrificing your soccer game.

On season, you should focus on strength gains, structural integrity, mobility, and exercises that improve your overall game.

Off season, that's where mass gains are made.




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Old 04-11-2014, 12:15 PM   #8
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My motivation is good. I usually go to the gym around 9 or 10 pm when its less busy.
I read most of the threads on here, and it has helped me quite a bit.
I'm still in the process of learning what works for me and my body at the moment. Once i learn a bit more, i can alter my workouts accordingly.
We have started doing squats, i still need to get more comfortable with it though. It seems like i am lifting my heels off the ground... Just using a 45 plate on each side at the moment, and that's fine with me.
I haven't touched deadlifts yet. Will really have to make sure my posture is on point if im going to be doing those.

Yes the soccer is very intense. I am out there the whole game 9/10 times. That along with all the biking i do in the summer, i lose a lot of weight. Last summer is lost over 10 pounds from it all (went down to 180).
I ordered the ON pro complex gainer last night. I think i could use it after learning im only 11% body fat, and with all the cardio ill be doing in the summer.

Will post up a pic later tonight.
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06 M3 E46 ZCP Silver Grey 6MT, Evolve tuned 305whp 244wtq (SAE), RE SSK, RB bbk, 245/35/19 275/30/19, 13.2@104 1.94 60' (stock 285whp)

Last edited by bluewater87; 04-11-2014 at 12:15 PM.
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Old 04-11-2014, 12:28 PM   #9
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Quote:
Originally Posted by bluewater87 View Post
My motivation is good. I usually go to the gym around 9 or 10 pm when its less busy.
I read most of the threads on here, and it has helped me quite a bit.
I'm still in the process of learning what works for me and my body at the moment. Once i learn a bit more, i can alter my workouts accordingly.
We have started doing squats, i still need to get more comfortable with it though. It seems like i am lifting my heels off the ground... Just using a 45 plate on each side at the moment, and that's fine with me.
I haven't touched deadlifts yet. Will really have to make sure my posture is on point if im going to be doing those.

Yes the soccer is very intense. I am out there the whole game 9/10 times. That along with all the biking i do in the summer, i lose a lot of weight. Last summer is lost over 10 pounds from it all (went down to 180).
I ordered the ON pro complex gainer last night. I think i could use it after learning im only 11% body fat, and with all the cardio ill be doing in the summer.

Will post up a pic later tonight.
get that out of your mind. The basics work for everyone. You can literally spend months or years figuring out what works for you. Do not be your own guinea pig.

Get us videos of everything. We can critique and get you where you need to be.
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Old 04-11-2014, 12:39 PM   #10
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I'm a soccer player as well (mid fielder and offense).

Make these exact exercises your best friend. Deadlifts, fronts squats, and lunges. They'll do wonders your power/speed on the field. Focus more on lower body and back. It seems that your focus is on chest.

Diet wise: skip the cereal. Replace with non-fat yogurt and nuts (sunflower/almond butter, or almond/cachew powder). Add stevia if you like it sweet.

One issue that took me a while to figure out; have your carbs before/after workouts/soccer games. Replace soda/sugary drinks with plain water or protein shakes. I'm a fan of whole foods and don't take supplements beside whey protein.
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Old 04-12-2014, 06:15 PM   #11
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Here is the back workout (in pounds) i did last night (all were 3 sets x 10 reps):
1) lat pull downs (cable): 143
2) rows (cable): 121
3) seated face pulls: 44
4) deltoid fly machine (reverse): 100
5) shrugs (dumbells): 55 each hand
6) lat pull downs (machine): 130
7) rows (machine): 90

Pics also added to OP
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Old 04-13-2014, 04:27 AM   #12
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first step, get off the machine. Grab Free weights. report back.
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Old 04-13-2014, 08:12 AM   #13
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Quote:
Originally Posted by bluewater87 View Post
Here is the back workout (in pounds) i did last night (all were 3 sets x 10 reps):

1) lat pull downs (cable): 143

2) rows (cable): 121

3) seated face pulls: 44

4) deltoid fly machine (reverse): 100

5) shrugs (dumbells): 55 each hand

6) lat pull downs (machine): 130

7) rows (machine): 90



Pics also added to OP
Try this:

Deadlifts
Rows (pick ONE: barbell, DB, t-bar)
Pull-ups

There's no need to do all those exercises. It's a waste of time/energy. Even the bodybuilders I know wouldn't cram so many exercises in one workout.



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Old 04-13-2014, 02:39 PM   #14
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This

Quote:
Originally Posted by Leezy321 View Post
Try this:

Deadlifts
Rows (pick ONE: barbell, DB, t-bar)
Pull-ups

There's no need to do all those exercises. It's a waste of time/energy. Even the bodybuilders I know wouldn't cram so many exercises in one workout.



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Old 04-13-2014, 03:45 PM   #15
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Originally Posted by z00 View Post
This
z00, why don't you listen to your own advice?
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Old 04-13-2014, 04:48 PM   #16
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I don't know where you got this from. Go read my progress log thread and tell me I don't do all what Leezy and I mentioned here.

Quote:
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z00, why don't you listen to your own advice?
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Old 04-14-2014, 09:08 AM   #17
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Help bluewater87 gain strenth thread

You got a fairly muscular upper body man. I don't know what you mean by "skinny"? Maybe you have a little bit of body dismorphia going on? Or maybe you have a higher standard of what the male physique should look like? Either way, you're way ahead of the average joe.


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Old 04-14-2014, 10:18 AM   #18
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very surprised by the pics. Very good shape already. Hit sh1t hard and heavy and eat and you'll be in awesome shape.
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Old 04-14-2014, 12:44 PM   #19
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I think it's just the fact that I'm so damn skinny. My abs, arms, etc are all a decent, but my chest/lats just never seems to get anywhere.
I know I have muscle, i know i am strong, and i know i am fit. I guess i just have to keep going at it hard and the gains will come.

Thanks guys
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06 M3 E46 ZCP Silver Grey 6MT, Evolve tuned 305whp 244wtq (SAE), RE SSK, RB bbk, 245/35/19 275/30/19, 13.2@104 1.94 60' (stock 285whp)

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Old 04-14-2014, 01:07 PM   #20
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I think it's just the fact that I'm so damn skinny. My abs, arms, etc are all a decent, but my chest/lats just never seems to get anywhere.
I know I have muscle, i know i am strong, and i know i am fit. I guess i just have to keep going at it hard and the gains will come.

Thanks guys
you don't know what the word skinny means. You are lean.
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