Av wrote:
It's great to see that we still have people going strong with health and fitness goals!
Although I haven't updated my activity log until today, I've been getting bigger and stronger every week at Ross. I was able to hit all of my 2011 goals and I've got a lot of momentum heading into 2012. My progress over that past nine months has been incredible.
I don't have the specific numbers available right now, but I'll take a guess at my nine month progress (lots of newbie gains).
- Lean Muscle Mass: +15 lbs.
- Bench press: from ~155 lbs. to 255 lbs. (+100 lbs.)
- Squat: from 155 lbs. to 345 lbs. (+190 lbs.)
- Deadlift: from 155 lbs. to 400 lbs. (+245 lbs.)
- Dumbbell Curls (8-rep max): from 25 lbs. to 45 lbs. (+20 lbs.)
- Tricep Pushdown (8-rep max): from 60 lbs. to 160+ lbs. (+100 lbs.)
- Pull-ups (8-rep max): from bodyweight? to bodyweight + 50 lbs.
- Dips (8-rep max): from bodyweight? to bodyweight + 50 lbs.
I've been a lot more focused over the past 2 months and I think my gains are accelerating again. My advice to aspiring bodybuilders: (1) Lift heavy and often - no one ever curled 100 lb. dumbbells with tiny arms; (2) Eat, then eat some more.
I have similar stats to you, 5'10'' @ 190 lbs ~12% bodyfat. Been trying intermitted fasting and reverse pyramid scheme with good results so far. Got the routine and diet from leangains, 4 weeks in and lost 4 lbs and gained strength in all lifts by 10-30lbs.
My biggest weakness is squats at 295 currently, cant seem to get to the next 10 lbs range without sacraficing form on my ATG squats.