Been working alot on my lats last couple months. Lat pulldowns, lat prayers, chest supported rows. And lots of pull ups. My posing is crap. Is there a section that is lacking behind the others?
In November last year I was 265lbs (before pic is 2 years ago at 300lbs) rock bottom. Decided before I hit 35 I had to change something. Gym membership and hardcore diet. Hit 35 in may and today I’m down to 180lbs and in the best shape of my life. In love with lifting now.
I’ve been lifting for 9 months and done as much research as I can trying to get my program worked out. I’ve been losing weight the entire time trying to get lean down 85lbs. But soon I’ll be at maint and then later a lean bulk. Wondering if my program is well set up and things I should adjust.
**Push day**
Incline smith machine bench press 3 sets
Flat bench press 3 sets
Incline cable chest fly 3 sets
Tricep cable push down 3 sets
Tricep cable extensions 3 sets
Dumbbell shoulder press 3 sets
Dumbbell lateral raises 3 sets
Pull day
Pull-ups (body weight till I could do 12 in a set then I started adding weight) 3 sets
Lat pulldown (I did normal for a long time recently swapped to single arm) 3 sers
Cable lat pullover 3 sets
Chest supported row 3 sets
Preacher curls 3 sets
Incline bicep curls 3 sets
Cable crunches 3 sets
Leg day (I have dextroscoliosis and can’t do squats or deadlifts)
Leg press 3 sets low foot position
Leg extensions 2 sets
Lying hamstring curls 2 sets
Standing calf raises 3 sets
(Only recently started doing these) hip thrusts 2 sets
Lateral raises 3 sets
Cable crunches 3 sets
(I don’t do a lot of leg volume atm because my legs are a good size to begin with and helps mitigate systemic fatigue while cutting.)
I do push, pull, legs, rest, push, pull, rest
I do incline walking for an hour usually on my rest days and other than that I walk a lot at work and get 12-15k steps a day
I’ve been lifting for 9 months and done as much research as I can trying to get my program worked out. I’ve been losing weight the entire time trying to get lean down 85lbs. But soon I’ll be at maint and then later a lean bulk. Wondering if my program is well set up and things I should adjust.
Push day
Incline smith machine bench press 3 sets
Flat bench press 3 sets
Incline cable chest fly 3 sets
Tricep cable push down 3 sets
Tricep cable extensions 3 sets
Dumbbell shoulder press 3 sets
Dumbbell lateral raises 3 sets
Pull day
Pull-ups (body weight till I could do 12 in a set then I started adding weight) 3 sets
Lat pulldown (I did normal for a long time recently swapped to single arm) 3 sers
Cable lat pullover 3 sets
Chest supported row 3 sets
Preacher curls 3 sets
Incline bicep curls 3 sets
Cable crunches 3 sets
Leg day (I have dextroscoliosis and can’t do squats or deadlifts)
Leg press 3 sets low foot position
Leg extensions 2 sets
Lying hamstring curls 2 sets
Standing calf raises 3 sets
(Only recently started doing these) hip thrusts 2 sets
Lateral raises 3 sets
Cable crunches 3 sets
(I don’t do a lot of leg volume atm because my legs are a good size to begin with and helps mitigate systemic fatigue while cutting.)
I do push, pull, legs, rest, push, pull, rest
I do incline walking for an hour usually on my rest days and other than that I walk a lot at work and get 12-15k steps a day
Absolutely in love with lifting. Any glaring weaknesses I need to focus on for my next mesocycle? Looking forward to maint calories soon. (Other than legs. They have been on back burner for a while to keep fatigue lower while in a deficit. I’ll be hitting them hard when I’m done cutting)
My posing sucks. Been lifting for ~9 months at the start it was just to lose weight (I’ve lost 85lbs. Now at around 180lbs at 5’11” age 35) but have absolutely fallen in love with it. I had no interest in ever trying to bodybuilding at first but now I’ve been thinking one day it would be cool to step on stage. I can’t compete naturally with Panhypopit and the hormone replacements I’m on: and with my health issues the idea of steroids seems terrifying so I’ll likely never do well but just stepping on stage and not embarrassing myself as someone who’s always hated my body seems like a win. Looking for any critique things to work on. (I know nothing leg wise in these pics sorry)
Been losing weight since last November. Down 85lbs wondering if it’s time for maintenance yet. I’m a little bloated with water atm. I have growth hormone deficiency and was out of it for a month and restarted a few days ago so a few lbs of water retention. Good amount of loose skin on the lower stomach
35M 5’11” 180lbs down from 265
Lost 85lbs since last November. Knew I would have loose skin but unsure what to think of it. How much is still fat etc, and how much I might expect to recede over the next year or 2. I’m 35M. I’m fine with loose skin. Can’t lose this much weight and not have it just curious what to expect
Gained a bunch of weight after high school and was a recluse for a long time. 2 years ago had a terrible situationship and self confidence got even worse. Lost a ton of weight and hit the gym figured it would help but I can’t honestly say it has.
I’m back. This time with pull-ups instead of what I have now learned are chin ups 😅. This is my second workout of the day so not as many as usual but hopefully still useful to get some form critique
Down 85lbs and my goal is 12% doubt I’m there yet but hard to tell with the loose skin so looking for any guesses
Been doing body weight pull-ups for 8 months (started at barely being able to do one) down 80lbs and it’s funny thinking now I’m adding weight to them. How does the form look?
I started lifting last November. I’ve slowly adjusted my routine over time and have it locked in thr last 2 months. Looking for critique. I’ve been cutting the entire time (down 80lbs!) and have a few more to lose and then maintain before a bulk
I do a push, pull, legs, rest, push, pull, rest.
My biggest focus atm is upper chest as it’s been lagging and my lats
Push day
Incline smith machine bench press 3 sets (10-15 rep range)
Low to high cable fly 3 sets (10-15)
Machine chest press 3 sets (10-15)
Tricep cable push down 3 sets (10-15)
Tricep cable extension 3 sets (10-15)
Dumbbell lateral raise 4 sets (15-20)
Pull day
Weighted pull ups 2 sets (5-10)
Body weight pull ups 1 set (10-15)
Lat pull down wide grip 3 sets (10-15)
Cable lat prayer 3 sets (15-20)
Chest supported machine row (one arm at a time) 3 sets 10-15
Preacher curls 3 sets (10-15)
Incline bicep curls 3 sets (15-20)
Face pulls 2 sets (20-25)
Legs day
45deg leg press 3 sets (10-15)
Leg extension 3 sets (10-15)
Lying hamstring curl 3 sets (10-15)
Calf raises 3 sets (15-20)
Hanging leg raises 3 sets (10-15)
Cable crunch (2 sets 10-15)
Dumbbell lateral raises 2 sets (15-20)
(I have dextroscoliosis and some orthostatic blood pressure issues and despite my best efforts deadlifts and squats just do not work for me. No matter how many times I try 😅) (also my legs are in pretty good spot from being fat the last 16 years so they are lower volume and once a week while I’m in a deficit to manage systemic fatigue)
I usually subtract a set of the preacher and incline curls on the second pull day for 2 sets each of cross body and normal hammer curls
Dropped 80lbs and hit the gym. Now I’m not overweight I’m trying to look my best. I’ll take any advice (short of shaving my head 😅)
Been overweight and miserable since early in college decided last November I should use the gym membership I had for over a year and never went. 2000calorie a day and lifting 5-6times a week. Fell in love with weight training. Feel like a completely different person. Did I diet to aggressively? (5’11” btw)
M35 5’11” 185lbs. Decided last November when I was at my lowest point mentally and emotionally if I was gonna be miserable I might as well be miserable and jacked so began a hardcore diet and signed up for the gym and started lifting. 8 months later and lo and behold I’m no longer miserable and in the best shape of my life. Who knew 🤷. I’ll take any feedback on my physique and body fat % estimates because I got no clue
This is me at my heaviest getting ready for my sisters wedding. And then me last week. Haven’t had a chance to try on a tux since then but I’m thinking I’d like how I look it in much more now
I’m down 80lbs so decent amount of loose skin on the lower stomach. My goal is 12% so curious how much I got left to go.
Only 9 months into working out for the first time. Spent the whole time losing weight down 80lbs. Never been in shape before so not sure what to look for. Excuse my dumb faces and horrible posing. (New account name didn’t like old one)