My workout results

[SYN]

with 3-4 months already in weight training here are my results (just felt like sharing) to anyone that cares (estimated RM)

bench press
before 120

now 160 (still got girl scout arms )

Squats
before 130

now 205-210

deadlift
before 150

now 245-250 (aiming for 500 before i die XD)

 

[Veronica]

awesome! congrats

 

[RedRyder]

Impressive improvement!

 

[SYN]

thanks!

i'm actually switching my workout to more of a high - moderate intensity (80% of 1RM) now and changing my reps from 10-12 instead of 8 for more of a muscle hypertrophy gain with some endurance gains

but leaving D-lifts to 5x5 for the power/strength gain

i hope my strength stays consistent =/ but throwing around more isolation exercises this time for my smaller group muscles

 

[canidae]

:humm: i lost my post somewhere . . . along with my mind.

Anyway - are you using free weights or machine?

and, do you do any body weight stuff?

 

[SYN]

i split my workout with primary and secondary exercise choices
Primary - free weights
Secondary - machines and flys

i divided my days as the following three splits
push, pull, leg splits

i use some machines for all 3 splits

i only use machines really for legs and pull splits

Pull for cable rows, and sometimes bicep curl

Legs for lying leg curl, leg extension and calve raises

for body weight....
umm... for abs i do leg raises
I'm planning on doing proper chin ups now

sometimes when i'm lazy as hell and dont wanna do any barbell work for chest i do dips (more for tri than chest i find it =/)

 

[canidae]

For the most part, when I can actually get back in to it, i do body weight exercises exclusively. Squats, Hindu pushups, Farmer Burns ab stuff, etc. It's great cause you can do it anywhere and it works the body as a whole - kind of how the body works naturally.

Your approach is very well balanced with free weights, machine, and body weight workouts :thumbup

Any cardio other than what you get in your weight workouts?

 

[SYN]

hmm i do cardio once or twice a week

like... 25-30 mins on a treadmill or bike