6 Month workout progress


6 Month workout progress

This week marks the end of 6 months of working out after a ~10 year hiatus. I started out with the goal of getting as big and strong as possible in 6 months. I didn’t really care about losing weight so much, I just wanted a strong foundation and as much lean mass as possible. To that end, I chose to use a modified version of Madcow’s 5×5 (http://www.wackyhq.com/madcow5x5/geocities/table_of_contents_thread.htm).

Here are the results, starting with the lifts:

Lift

Beginning Max

Current Max

Difference

Squat

230×5, slightly above parallel

350×5, ass to ankles

>120

Deadlift

200×5

320×5

120

Bench

205×5

300×5

95

Bent-over Row

90×5

215×5

125

Shoulder press

85×5

155×5

70

Here are the measurement differences:

Measurement

Beginning

Current

Difference

Bodyweight

292 lbs

282.8 lbs

-9.2 lbs

Shoulder Circumference

57”

57”

Shoulder Width

N/A

23”

N/A

Chest

51.5”

52.75”

1.25”

Waist

52.5”

50.5”

-2”

Biceps

17.5”

18.75”

1.25”

Thighs

27.5”

28.25”

.75”

No pics, right now I am still way too fat to feel comfortable posting them. I have them for comparison though, when I get to my goal weight (hopefully in the next 6 months).

UPDATE: Here is a link to my current progress post, which has pics dating all the way back to the beginning.

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