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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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This is my first post on T-Nation and it basically charts my transformation since sr. year of high school to 2nd semester of sophomore year in college.
In high school I started lifting and rowing crew in April of '05. Prior to that I didn't really do anything as you can tell from my picture below.
Over the summer prior to college I lifted a lot and then got into rugby once at college. The middle picture was taken immediately after the rugby season concluded. I lost a little bit of mass and cut like whoa. From then on I've been lifting consistently and seeing great gains.
The third picture is where I was beginning college this year after a summer of power lifting and sprinting. I gained a lot of mass that summer. Unfortunately it didn't stick with me during the rugby season where I lost about 10 pounds.
Currently I'm 175 and back in the middle picture. With rugby over I can now resume lifting. I wish I knew a way to better retain my size during the season.
Thanks for looking and I'm looking forward to learning a lot from these forums. |
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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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Here are bigger pictures, I didn't know they scaled them to width. |
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Matt McG
Level 5
Join date: Sep 2003
Location: New York, USA
Posts: 2176
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Good progress...you've got a lot more room for improvement from a size standpoint.
What are your lifts like?
And what kind of lifting program do you do in-season? Calories consumed?
-MAtt |
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jedidiah
Level 1
Join date: Jun 2006
Location: Maryland, USA
Posts: 334
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.jacob wrote:
3
The difference between one and three is quite dramatic.
Still, you're too small to get much besides "good start" 'round these parts. |
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Bootsie
Level 5
Join date: Feb 2003
Location: California, USA
Posts: 225
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keep up the good work man... i had the same problem with rugby in college. its pretty much impossible to gain size in season, and just as hard to keep it. Losing 10lbs for the season isnt that bad all things considered. besides, you can gain that back real quick after the seasons over. |
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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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Matgic wrote:
Good progress...you've got a lot more room for improvement from a size standpoint.
What are your lifts like?
And what kind of lifting program do you do in-season? Calories consumed?
-MAtt
Thanks for the props.
My regular lift routine isn't very good, which is part of the reason why I'm here...for help. I need a more concrete diciplined cycle. Currently it's not very consistent.
Typically in a week I do something like this:
2 Days of chest
3 sets of flat
3 sets of incline
flies
tricep pull down
bicep curls
1 Day of shoulders:
3 sets military press
and a wide variety of shoulder lifts and
1 day of legs:
5 sets of squats
3 sets of leg press
super set of leg lifts, kick backs, and calf-raises
1 day of back
varieties of rows
lat pull downs
rear shoulder stuff
weighted dips
And usually 1 more day of something just thrown together, don't even remeber.
In season I'll whenever I can, which is rarely. If I can get in the gym once in a week that's a good thing. I'll usually do some light upper body stuff just to hit everything to keep it from degenerating too much. I stay away from legs because my recovery time is so long down there (because I don't work them enough) that it would be debilitating in season.
I don't know enough about diets or health to calculate my calorie intake but I would guesstimate it's around 4,000/day when I'm at school.
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PGA
Level 4
Join date: Sep 2003
Location:
Posts: 6218
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.jacob wrote:
My regular lift routine isn't very good, which is part of the reason why I'm here...for help. I need a more concrete diciplined cycle. Currently it's not very consistent.
Typically in a week I do something like this:
2 Days of chest
3 sets of flat
3 sets of incline
flies
tricep pull down
bicep curls
1 Day of shoulders:
3 sets military press
and a wide variety of shoulder lifts and
1 day of legs:
5 sets of squats
3 sets of leg press
super set of leg lifts, kick backs, and calf-raises
1 day of back
varieties of rows
lat pull downs
rear shoulder stuff
weighted dips
And usually 1 more day of something just thrown together, don't even remeber.
In season I'll whenever I can, which is rarely. If I can get in the gym once in a week that's a good thing. I'll usually do some light upper body stuff just to hit everything to keep it from degenerating too much. I stay away from legs because my recovery time is so long down there (because I don't work them enough) that it would be debilitating in season.
I don't know enough about diets or health to calculate my calorie intake but I would guesstimate it's around 4,000/day when I'm at school.
3 days of biceps but one day for your entire lower body....? |
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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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3 days of biceps but one day for your entire lower body....?
Ya, I know I don't lift legs enough. Need to do them more. Not sure what to sacrafice in my routine to get more legs. |
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pja
Level 1
Join date: May 2005
Location:
Posts: 325
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.jacob wrote:
3 days of biceps but one day for your entire lower body....?
Ya, I know I don't lift legs enough. Need to do them more. Not sure what to sacrafice in my routine to get more legs.
You are just like all the moron college kids that lift at my gym..walk around with cutoff shirts looking at their abs every five seconds and flexing in the mirror...do legs once a month. I wish there was an island where everybody from the age 13-22 had to live so that they wouldn't stink up the world for the rest of us. |
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lazyaxus11
Level 2
Join date: Oct 2005
Location: Oklahoma, USA
Posts: 393
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pja wrote:
.jacob wrote:
3 days of biceps but one day for your entire lower body....?
Ya, I know I don't lift legs enough. Need to do them more. Not sure what to sacrafice in my routine to get more legs.
You are just like all the moron college kids that lift at my gym..walk around with cutoff shirts looking at their abs every five seconds and flexing in the mirror...do legs once a month. I wish there was an island where everybody from the age 13-22 had to live so that they wouldn't stink up the world for the rest of us.
I wish there were an island where people who make ignorant generalized statements had to live, so that they wouldn't stink up the world for the rest of us.
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Matt McG
Level 5
Join date: Sep 2003
Location: New York, USA
Posts: 2176
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lazyaxus11 wrote:
pja wrote:
.jacob wrote:
3 days of biceps but one day for your entire lower body....?
Ya, I know I don't lift legs enough. Need to do them more. Not sure what to sacrafice in my routine to get more legs.
You are just like all the moron college kids that lift at my gym..walk around with cutoff shirts looking at their abs every five seconds and flexing in the mirror...do legs once a month. I wish there was an island where everybody from the age 13-22 had to live so that they wouldn't stink up the world for the rest of us.
I wish there were an island where people who make ignorant generalized statements had to live, so that they wouldn't stink up the world for the rest of us.
I wish there was an island with dinosaurs called Jurassic Park. I would live there with Samuel Jackson and the fat guy from Seinfeld. :-P
To the original poster, is what you posted your in-season lifting program? Or does it not vary in and out of season? Do you primarily want to make yourself a better athlete or are you mainly concerned with aesthetics.
5 days a week of lifting is entirely too much in season. You probably need 2 or 3 full body workouts in season to maintain size and strength. But this will only work if you're eating enough and accomodating for the extra energy expenditure of your sport.
Even still, I'd suggest something like a 2 day upper and 2 day lower split to put some mass on you and make you better on the field.
Check out Cressey's Ultimate Off Season Manual.
-MAtt |
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BF Bullpup
Level 4
Join date: Feb 2003
Location: Massachusetts, USA
Posts: 1673
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.jacob wrote:
Currently I'm 175 and back in the middle picture. With rugby over I can now resume lifting. I wish I knew a way to better retain my size during the season.
You don't lift during the season? No wonder you lost your mass. You can get away with training your bodyparts 2x per week, no more than that. That's what my rugby coach recommended. Eat, too. A lot. |
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MikeSh
Level 0
Join date: Apr 2006
Location: New York, USA
Posts: 204
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Dont worry everyone, hes going to be an olympic lifter with me at excel sports and fitness. Legs 4X per week.
Matt, we'll see you in january.
Mike |
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pja
Level 1
Join date: May 2005
Location:
Posts: 325
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lazyaxus11 wrote:
I wish there were an island where people who make ignorant generalized statements had to live, so that they wouldn't stink up the world for the rest of us.
Ha go figure..the gym I go to is at a University in Oklahoma..you must be one of the morons I'm talking about. |
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PGA
Level 4
Join date: Sep 2003
Location:
Posts: 6218
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DROP one of your chest days. Add a leg day.
You've made progress thats a given. Good job with that but don't be afraid to lose a little definition in your abs. You could have made bigger gains if you weren't concerned with seeing every etch of your abs. You haven't said that outright and I made an assumption. With newbie gains you could have added the same amount of weight in 1/2 the time easily had you not restricted your calories as much as it seems you did. You would have lost a bit of definition but nothing a bottle or two of HOT-ROX and a maintenance diet couldn't cure. |
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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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To the original poster, is what you posted your in-season lifting program? Or does it not vary in and out of season? Do you primarily want to make yourself a better athlete or are you mainly concerned with aesthetics.
5 days a week of lifting is entirely too much in season. You probably need 2 or 3 full body workouts in season to maintain size and strength. But this will only work if you're eating enough and accomodating for the extra energy expenditure of your sport.
I'm 60% concerned with become a better athlete and 40% concerned with aesthetics :p
The routine I posted was out of season. In season was like 1x a week.
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.jacob
Level 1
Join date: Dec 2006
Location: Massachusetts, USA
Posts: 19
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PGA wrote:
DROP one of your chest days. Add a leg day.
You've made progress thats a given. Good job with that but don't be afraid to lose a little definition in your abs. You could have made bigger gains if you weren't concerned with seeing every etch of your abs. You haven't said that outright and I made an assumption. With newbie gains you could have added the same amount of weight in 1/2 the time easily had you not restricted your calories as much as it seems you did. You would have lost a bit of definition but nothing a bottle or two of HOT-ROX and a maintenance diet couldn't cure.
I will add the legs and drop the chest 2x a week.
I'm also going to lift 2x a week while in season.
In regards to the diet basically I should just eat more right? Is there a section of T-Nation where I can learn more aboutfood and calculating calories? I'm open to eating more I just have no idea what I'm doing.
Thanks for the tips guys, this is why I'm here.
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WS4JB
Level 2
Join date: Feb 2006
Location: Ohio, USA
Posts: 4032
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Click on the link that says Dr. John Berardi on the left side of the screen, read till your eyes hurt. Best of luck, go kick some ass, and dont do curls in the squat rack.
--WS4 |
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Matt McG
Level 5
Join date: Sep 2003
Location: New York, USA
Posts: 2176
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MikeSh wrote:
Dont worry everyone, hes going to be an olympic lifter with me at excel sports and fitness. Legs 4X per week.
Matt, we'll see you in january.
Mike
Cool man.
I've got a class Thurs evenings next semester so I'll probably only be in on Tuesdays only.
Goin in tomorrow night for the last time before break...maybe I'll see you there.
-MAtt |
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lazyaxus11
Level 2
Join date: Oct 2005
Location: Oklahoma, USA
Posts: 393
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well, I do only do legs once a week if thats what you mean... but I dont think 405 X 8 raw to parallel or a little lower at the age of 19 and 205 lbs isnt really all that bad.
Feel free to correct me if I'm wrong...
blah anyways I think the op could possibly use more leg work, or at least a well rounded routine I was just commenting on what you said about every 13-22 year old person being a moron.
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Matt McG
Level 5
Join date: Sep 2003
Location: New York, USA
Posts: 2176
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.jacob wrote:
In regards to the diet basically I should just eat more right? Is there a section of T-Nation where I can learn more aboutfood and calculating calories? I'm open to eating more I just have no idea what I'm doing.
Read everything on the site written by Berardi.
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Bodybuilding Training
