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Health & Fitness
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Old 09-20-2012, 04:37 PM   #1
bostonsc4
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Making some big changes!

Hey guys,

-I'm 5'10, 150 lbs.
-Low blood pressure, very low cholesterol, perfect check-up data, no doctors ever worried about me.
-Been athletic my whole life, and very good at the sports I did play.

I'd say I'm in great cardio shape, I ran all summer with my girlfriend while she trained for xc. Just simply never lifted... I have now completely changed my diet to exclude soda, junk food, and went really high in protein, vegetables, milk and dairy intake, and good quality meats. I started a 1 day on 1 day off workout routine to test the waters of my college schedule and see how it fit in, but now I feel like I have time to increase it to 5 days a week.

I do have a workout routine, but I am asking for some assistance and input from you guys as to how to improve it for better results. Right now I'm trying to do low reps and high weight to get some size before I try to lean it out. Because I have no fat or anthying like that, I feel like any gains I get will be easily noticed. Which motivates me a good amount. I'm one month into my routine, and I have noticed subtle changes in physique, but more drastic differences in overall well being. My acne went away, sleep has become better, I feel better overall, less stressed out, more motivated to do well in school. I'm going to basic next summer, so I want to be in amazing shape by then.

Day 1: chest and tri's
Day 2: back and bis
Day 3: Shoulders

Looking for a way to maybe break this into 5 days. Maybe include a day 5 workout that is like an overall workout of everything, like the 300 workout routine from the movie, just a thought.

Thanks guys! I'll keep my progress updated.

Last edited by bostonsc4; 09-20-2012 at 04:39 PM.
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Old 09-20-2012, 04:44 PM   #2
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Need some legs in there
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Old 09-20-2012, 04:50 PM   #3
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http://startingstrength.wikia.com/wi...inner_Programs

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Old 09-20-2012, 05:05 PM   #4
M3Inline6
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Need some legs in there
It astonishes me how often legs are not included in the split.

OP, we need pics as well. Post 'em up!
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Old 09-20-2012, 05:53 PM   #5
bostonsc4
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Here is my progress after one month of this new routine. Second picture I'm not flexing just tense.
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Old 09-20-2012, 06:26 PM   #6
M3Inline6
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Originally Posted by bostonsc4 View Post
Here is my progress after one month of this new routine. Second picture I'm not flexing just tense.
Noticeable improvement, especially around your waistline. Keep up the good work.
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Old 09-20-2012, 06:32 PM   #7
bostonsc4
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Here is my progress after one month of this new routine. Second picture I'm not flexing just tense.
Edit: The reason I don't have legs incorporated right now is because of my knees. I'm recovering from patella tendinitis in my left knee, and my right knee I had scope surgery done, and I haven't yet pushed it. Not that I had bad knees, I actually want to start trying to incorporate legs. Maybe I'll include that in my 5 day split I'm trying to come up with.

Last edited by bostonsc4; 09-20-2012 at 06:34 PM.
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Old 09-20-2012, 06:34 PM   #8
M3Inline6
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Originally Posted by bostonsc4 View Post
Edit: The reason I don't have legs incorporated right now is because of my knees. I'm recovering from patella tendinitis in my left knee, and my right knee I had scope surgery done almost 8 years ago, and I haven't yet pushed it. Not that I had bad knees, I actually want to start trying to incorporate legs. Maybe I'll include that in my 5 day split I'm trying to come up with.
Ah okay! Take it easy and incorporate them slowly.
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Old 09-20-2012, 06:35 PM   #9
bostonsc4
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Noticeable improvement, especially around your waistline. Keep up the good work.
Thank you. Seeing any little bit of progress just makes me more motivated.
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Old 09-20-2012, 07:49 PM   #10
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Work legs you jerk. I say this because I love you.
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Old 09-21-2012, 09:46 PM   #11
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I'm starting to train legs again after suffering patellar tendinitis. Definitely avoid squats until the pain subsides otherwise you are irritating the injury. I tried to ignore the pain in the early stages of the injury and made it worse. Recently I have been able to start adding weight without pain, just minor discomfort. It took me about 3 months to heal and its still not 100%. I just hope It doesn't get worse again.
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Old 09-22-2012, 07:13 PM   #12
bostonsc4
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I'm starting to train legs again after suffering patellar tendinitis. Definitely avoid squats until the pain subsides otherwise you are irritating the injury. I tried to ignore the pain in the early stages of the injury and made it worse. Recently I have been able to start adding weight without pain, just minor discomfort. It took me about 3 months to heal and its still not 100%. I just hope It doesn't get worse again.
Yeah man that sounds rough... Isn't it literally the worst pain in the world? Feels like your knee is going to snap in half. This week I'll start my 5 day split which will include legs in it. I'll report back and see how it feels.
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Old 01-15-2013, 03:44 PM   #13
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Fellas, I'm currently at 5 months of lifting to date. I'm not at 5-6 days a week, and love it. I'm now officially in the Air Force, so this motivates me every day to get ready to crush it at basic. I want a 100% on the PT test. Here are the goals I have for myself:


Pullups: 15 uninterupted (currently at about 11)
1.5 mile run: <8 min (Currently at 9:50)
Weight: 160+ (currently 155 and change)

I've gained 5-6 pounds in 5 months. Something tells me I'm not eating enough. My strength is my biggest improvement, with a good amount of definition. I'm nearing right where I want to be, which is the best shape of my life thus far.
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Old 01-15-2013, 04:02 PM   #14
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8 min 1 1/2 mile? Holy crap!
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Old 01-15-2013, 04:55 PM   #15
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8 min 1 1/2 mile? Holy crap!
No ****!

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Old 01-15-2013, 11:39 PM   #16
bostonsc4
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The only thing is that if I pursue the running as much as I will be, I'll probably lose some of the size I've put on in the past 5 months. But it will be worth it. Thoughts of special forces in the Air Force is kind of looming over my head and won't go away.
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