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Thread: One Month Of Strength Training Results (Just the beginning) page

  1. #1
    thehallowprince's Avatar
    thehallowprince is offline Senior Member
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    Wink One Month Of Strength Training Results (Just the beginning)

    Primal Fuel
    Let me preface this with saying this is just month one of strength training. It's the first time I've actually stuck to something this long. It feels amazing and I'm see changes in the mirror and in my well my clothes fit (i'm running out of belt loops!). Originally I was over 300 lbs and got down to the 220's (a textbook example of skinnyfat i'm told) thanks to eating paleo/primal. Now i'm striving for more! MOARRR!

    Below shows how my strength has increased. Most things are increasing gradually (some even better than others!).

    I hope this influences others to start strength training if they haven't already. After a couple months go by i'll upload a few pictures.

    APRIL 1st = 222.8 lbs. 25.28% Bodyfat
    APRIL 30th = 219.4 lbs 18.52% Bodyfat

    Big changes that have helped me. I've stuck with paleo/primal very well. A horribly shitty habit of diet soda has been dropped 100% completely. Water. Coffee. Tea. BOOM! Here's to pushing it further in May!


    Chest
    Bench Press 50 50 55 60
    Incline Press 60 50 60 60
    DB Chest Press 17.5 17.5 17.5 17.5
    Chest Fly 12.5 12.5 17.5 17.5

    Back
    MTS Row 50 55 55 60
    MTS Pull-down 60 60 70 70
    Lat. Pull-down 75 80 85 90
    Low Row 65 75 75 80

    Shoulders
    Shoulder Press 20 35 45 50
    Military Press 30 35 45 45
    Front Raise 15 17.5 17.5 17.5
    Lat. Raise 10 12 12 15

    Biceps
    Bar Curl 30 30 40 50
    Pin Wheels 15 15 17.5 17.5
    Rope Curl 17.5 22.5 27.5 32.5

    Triceps
    Tricep Pushdown 30 35 35 40
    Tricep Press 75 100 110 120
    Close Grip Bench 30 30 30 40

    Legs
    Squats 35 45 50 55
    Leg Press 120 180 200 220
    Leg Ext. 95 120 135 145
    Leg Curl 100 130 140 150

    Abdominals
    Ab Crunch 40 45 50
    Abdominal 60 80 85 95
    Torso Rotation 60 75 80 90
    March 1st 2010: 308lbs | CW: 219lbs / 18.5%BF | New Goal: 16% BF
    Male. 28. 6'4''. Currently working on them muscles and strength!

    "My chest hair caught fire when I was fighting a bear with a flamethrower, how do I get my hair back? - Rivvin

  2. #2
    ryanmercer's Avatar
    ryanmercer is offline Senior Member
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    What method did you calculate your bodyfat % with?
    -Ryan Mercer my blog and Genco Peptides my small biz

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    temait's Avatar
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    Congrats on the progress. Just started out with lifting heavy myself and just finished up month 3. Seems as a novice the gains come quick, not sure when it starts to slow. I have had pretty good gains on the big 4 (bench 90 to 170/deadlift 120 to 270 /squat 120 to 190/press 65 to 110).

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    thehallowprince's Avatar
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    Where I work we have a health facility that has a machine that does BF computations with electric currents as well as other stats (hand to hand electric current)... It's not perfect. But it's not an old machine and it usually gives consistent numbers.

    In all truth it's all about body composition and my increasing strength. But seeing the BF number go down helps with motivation (just like seeing my weight numbers going up) and I do see it in the mirror.

    Once I get to month three i'll provide photos that show the change. I can see the change in the mirror and my clothes and in compliments from coworkers and even the lady that gives me massages at work (gov'ment worker perks). I think 3 months of work will show better in photos than in only one, so that's why I'm waiting to post those. I just love the positivity of most people here and hope to inspire and motivate others doing the same as me!
    March 1st 2010: 308lbs | CW: 219lbs / 18.5%BF | New Goal: 16% BF
    Male. 28. 6'4''. Currently working on them muscles and strength!

    "My chest hair caught fire when I was fighting a bear with a flamethrower, how do I get my hair back? - Rivvin

  5. #5
    thehallowprince's Avatar
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    Quote Originally Posted by temait View Post
    Congrats on the progress. Just started out with lifting heavy myself and just finished up month 3. Seems as a novice the gains come quick, not sure when it starts to slow. I have had pretty good gains on the big 4 (bench 90 to 170/deadlift 120 to 270 /squat 120 to 190/press 65 to 110).
    that's freaking awesome!
    March 1st 2010: 308lbs | CW: 219lbs / 18.5%BF | New Goal: 16% BF
    Male. 28. 6'4''. Currently working on them muscles and strength!

    "My chest hair caught fire when I was fighting a bear with a flamethrower, how do I get my hair back? - Rivvin

  6. #6
    sbhikes's Avatar
    sbhikes is offline Senior Member
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    Quote Originally Posted by thehallowprince View Post
    APRIL 1st = 222.8 lbs. 25.28% Bodyfat
    APRIL 30th = 219.4 lbs 18.52% Bodyfat

    Military Press 30 35 45 45

    Squats 35 45 50 55

    My stats:
    July 2012: 130lbs ~24% bodyfat
    Current: ~140lbs ~24% bodyfat

    Overhead press: 55 or 60
    Squats: 130 or 150 or so
    Deadlift: 200

    Still got plenty of cottage cheese, jiggling and rolls.

    Men. Gotta love 'em. Wave a few bits of iron around in the air for a couple weeks and it's like magic.
    Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
    Starting squat: 45lbs. Current squat: 170 x 3. Current Deadlift: 220 x 3

  7. #7
    Urban Forager's Avatar
    Urban Forager is offline Senior Member
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    I want to know what kind of government job provides massages?
    Life is death. We all take turns. It's sacred to eat during our turn and be eaten when our turn is over. RichMahogany.

  8. #8
    thehallowprince's Avatar
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    Quote Originally Posted by Urban Forager View Post
    I want to know what kind of government job provides massages?
    I work for the city prosecutor's office. They don't specifically provide massages. But massage therapy is covered under our health insurance. I pay a $15 co-pay for a $60 hour-long massage. I can only get 10 a year but it's a decent perk and as someone who doesn't take any prescriptions or ever use my health insurance for anything I feel the massages make up for the people who abuse the health insurance by being on 3 or more rx's and constantly having health problems because of their poor diets and lack of care for their own bodies.

    My massages cost the insurance company a HELL of lot less than the prescriptions people fill all the time rather than living a healthy life.
    Last edited by thehallowprince; 04-30-2014 at 08:17 PM.
    March 1st 2010: 308lbs | CW: 219lbs / 18.5%BF | New Goal: 16% BF
    Male. 28. 6'4''. Currently working on them muscles and strength!

    "My chest hair caught fire when I was fighting a bear with a flamethrower, how do I get my hair back? - Rivvin

  9. #9
    Meant2Move's Avatar
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    Quote Originally Posted by sbhikes View Post
    My stats:
    July 2012: 130lbs ~24% bodyfat
    Current: ~140lbs ~24% bodyfat

    Overhead press: 55 or 60
    Squats: 130 or 150 or so
    Deadlift: 200

    Still got plenty of cottage cheese, jiggling and rolls.

    Men. Gotta love 'em. Wave a few bits of iron around in the air for a couple weeks and it's like magic.
    Thanks for the laugh, been a long hard day...
    M2M

    "Nonspecific strength gains have to be converted into real improvements in athletic performance or they are not useful."
    - Training for the New Alpinism by Steve House and Scott Johnston

    Primal Journal: Hmm, I'll take this path...

  10. #10
    WaylandC's Avatar
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    I'm assuming those numbers you posted are total weight in pounds.

    You should be working up to (and beyond) doubling the weight for all of that.

    Some worry about adding too much muscle to still look good in stylish clothes, but moving the kind of weight I'm talking about shouldn't negatively affect how clothes will fit you.

    What kind of sets and reps are you doing?

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