Panther's Progress Log

[malbaker86]

bruh


edit: i'm at 190 and trying to LOSE weight but build muscle and i'm wondering if i can do this workout plan while treadmilling it up for an hour (i run for 30 miles at 6 mph and walk for 30 at 4 mph)

U probably could breh, i havent been going as heavy on the cardio as i should. Im going to up the cardio to lean out some, while i still lift to gain

my post was on 3-4-2013 and now a month and some change later i'm at 178. I'm hella proud bruh and thanks for the motivation with this thread

 

[Panther]

@Panther

I'm going to jack these bruh.

I'm trying to get to 175 and flatten my abs and chest (get a lil bit of man boobs ) and this is the type of workout I need. I'm REALLY focused on my chest, abs, and love handle/hips area

I'm at 178ish now and that's just from doing the treadmill (I do at least an hour and make sure i'm at or have ran over 6 miles a day)

If it's not too much of a hassle, how often you go to the gym and what you do on your rest days? I got the dedication, I just don't have ANY kind of structure when i'm in the gym

Read my first post for my workout. Its a 4 day split, so i try amd hit the gym at least 4 times a week. Of course you can make the days fit around the schedule.

As far as rest day sometimes i will just actually not go the gym and rest, sometimes i will go in and just do cardio/abs/boxing

Oh and that chest workout is great man, probably the area ive been hitting the hardest since ive started. I need to post pics but i notice a real difference.

 

[Panther]

Shoulder Day 4/18
Military press 3x10
Plate Shrugs 3x10
Dumbbell lateral raises 3x10

 

[Panther]

4/22 Back and Biceps
Lat Pull Down 3x10
Cable Rows 3x10
Dumbbell curls 3x10
Hammer curls 3x10
Seated alternate curls 3x10

 

[Panther]

4/23 chest and triceps (Lunchtime workout)
Bench press 3x10
Dumbell press 3x10
Dumbell flys 3x10
Overhead rope extensions 3x10
Rope pulldowns 3x10

 

[Panther]

4/29 chest and triceps
Bench press 3x10
Dumbell press 3x10
Dumbell flys 3x10
Overhead rope extensions 3x10
Rope pulldowns 3x10

 

[Panther]

4/30 Legs

No squats, my knees were not having it
Leg press 4x10
Leg Extension 3x12
Leg Curls 3x12
Calf Raises 4x12

 

[Panther]

5/2 shoulders (Lunchtime)
Military Press 4x10
Plate shrugs 3x12
Dumbbell raises 3x10

 

[Panther]

Crazy weather got me sick again, out until im back to full strength

 

[Panther]

Just couldnt take it anymore and decided to work out this morning. Im not back to 100% yet but i didnt care.

5/13 chest and Triceps
Bench press 3x10
Dumbbell Press 3x10
Underhand Pulldown 3x12
Overhead triceps extension 3x12

 

[Panther]

5/20
Bench Press 3x10 1x5
Dumbbell press 4x10
Dumbbell press 3x10
Tricep extension 3x12
Rope pulldown 3x12
10 min of stairs
100 sit ups

Finally feel back at 100%. Legs today

 

[Panther]

abandoned my own thread, but I still been lifting
will post current weight and pic later today

 

[Panther]

Pic from tonight after dinner
IMG]http://i42.tinypic.com/syksx2.jpg[/IMG

 

[Panther]

Jumped on the scale yesterday...172 want to at least hit 180-185 and then lean down from there. I gotta start eating breakfast on the regular.

Also think i need to make Monday leg day, im way too likely to skip legs if i dont do them first

 

[mattlanta]

What workouts have you been doing lately? If you're trying to gain weight, you should DEFINITELY start eating breakfast on the regular. Something quick to eat is a cup of oats (mix with a spoon of peanut butter if you're not into that bland flavor), a banana, and a protein shake -- nice and simple. Make sure you're getting your macros in. As for legs, you definitely want to do them. They release the most testosterone in your body so the more you get those leg muscles working, the better. Good luck, brother!