z^yd’s BodyBlog

I’m on my third week of training now and seeing from my weight I don’t think I’ll be achieving my current goal (10lbs of muscle by September)… See, 3 days ago, I weighed myself again at the gym and found that instead of gaining weight I’ve dropped from 71.5 kg (~158lbs) to 70kg (~154lbs). My bf% was at 9% when I started, and judging from the definition I’ve gained I doubt thats increased either. I realized I need to start eating more. ALOT more. Infact, I think my current eating habits might be a bit undernourishing (sometimes skip breakfast, nice big lunch, light dinner, nothing else). From now on, I am going to try and eat every 2-3 hours, I should even try and get some whey protein as well since my diet isn’t very protein dense in general.

This is what my current workout looks like:-

Day 1: Chest and Biceps

Incline Bench                   10 8 8 6
Flat Bench                       10 8 8 6
Pec Fly Machine                10 8 8 6
Incline dumbell press        10 8 8 6
Barbell Curl                      10 8 8 6
Preacher Curl                   10 8 8
Dumbell Curl                     10 8 8
Day 2: Back and Triceps

Single Dumbbell Bench Rows             10 8 8 6
Parallel Pulldown Machine                   10 8 8 6
Lat Pulldown                                    10 8 8 6
Parallel Row Machine                         10 8 8 6
Hyperextensions                              3×10

Cable Tricep pushdown                        10 8 8 6
Cable Tricep pushdown (reverse grip)    10 8 8 6
Tricep dumbbell extension                    10 8 8

Day 3: Shoulders and Legs

Dumbbell Shoulder Press                    10 8 8 6
Parallel Shoulder Press (machine)        10 8 8 6
Upright Cable Row                            10 8 8 6
Rear Deltoid Fly Machine                    10 8 8 6
Standing Side Raises                        10 8 8
Leg press                                        12 10 8
Leg Extension                                  12 10 8
Lying Leg Curl                                  12 10 8
Calf Raise Machine                             12 10 8
Inner thigh machine                          12 10 8
Outer thigh machine                          12 10 8

If anyone can help out with improving the workout (I know it needs it) or any other tips I’d appreciate it.-Zayd

I’ve been working out at home with some light weights and calisthenics for something like 7 months now, and 10 days ago I joined my local gym and I’ve been on a daily machines program till today where I had my first Freeweights session!

Today was Chest + Biceps, so after an annoying 10 minute warmup I did:

Incline Bench           10 8 8 6
Flat Bench               10 8 8 6
Pec Fly Machine       10 8 8 6
Incline dumbell press 10 8 8 6
Barbell Curl              10 8 8 6
Preacher Curl           10 8 8
Dumbell Curl             10 8 8

I got home like 45 minutes and im still pretty pumped! so cool

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