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KrisHamma
KrisHamma g Kristien Hamma
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Started working out in November 2012 at 110lb the before pics are from mid nov 2012 so maybe around 115-120lb. Been going at it pretty consistantly since than usually 5 days a week and improved my nutrition(still needs improvement), i stopped for about two months around febuary 2013 and besides the odd loss of motivation for a few days ive kept at it.I'm 5'11" and currently in the low 150's

and i would like to put on another 30-35lbs.

KrisHamma
KrisHamma g Kristien Hamma
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

I try and aim for 180-200g of protein 250-300g of carbs and 60-80 g of fat dont always hit it but I try. Eat pretty clean for the most part.This is what my workout consists of usually although i have alternates for each day i randomly swap in when im bored or want to work things differently.

Back- Deadlift:2 warm up sets 8-10(dont count towards set or rep total),7 sets of 4

         pullups: 4 sets of 10-12(2 sets weighted)

         Bent rows:3 sets of 10

     -Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise

 

Arms-Straight bar curls:3 sets of 10

         Alternating dumbell curls:3 sets of 10

         preacher curls:3sets of 10

         close grip bench press:3 sets of 10

         dips(weighted and unweighted):4 sets 10-15

         1 hand rows:3 sets 10-12

         tricep extensions:3 sets 10

         pushups mixed to failure

      -Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise

 

Chest-Bench Press:2 warm up sets 6-10,7 sets of 4

         incline press: 4 sets of 10

         Dips(weighted): 3 sets 10-12

         incline flyes:3 sets of 12

    -Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise

 

Shoulders-Standing front press:2 warm up sets 6-10, 7 sets of 4

                upright rows: 4 sets of 10

               dumbell laterals:3 sets of 12

               rear delts: 4 sets of 12 

               shrugs:4 sets of 10 

  -Abdominals/obliques: 2 excercises 3-4 sets each reps depending on excercise

 

Legs-Squats:2 warmup sets 6-10, 7 sets of 4

        Bulgarian split squats: 3 sets 10-12 each side

        weighted lunges:4 sets 20

        weighted calf raises:4 sets of 12

  

 

 

KrisHamma
KrisHamma g Kristien Hamma
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Would also just like to add that i do this all at home havent gone to the gym yet, but i will be starting to soon.

KrisHamma
KrisHamma g Kristien Hamma
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

Was wondering if anyone had any input/critique on my progress thus far or my workout and macros? I feel i need to gain weight in general but if i had to pick say 3 areas specifically i need to improve i guess it would be legs,arms,obliques/seratus.Hopefully itll all come as i gain weight which i seem to have hit a plateu on, although i make consistant strength gains(10-20 lbs a week issue is ive run out of weights to toss on lol).

Joey_Lopez
Joey_Lopez g Jose Lopez
226 Post(s)
226 Post(s) Gender: Male Goal: Train for a sport Date Joined: October 10, 2013
Posted

Damn dude, looking great! You have seriously made some damn good lean gains! Sorry i missed this post, I would have replied a long time ago. As far as your physique goes, I don't think you need to gain weight at all. It looks like you have good muscle mass and your arms are huge. You did start off skinny but the muscle gains that you've made look good, I dont think you look skinny anymore.

I'm on the other end of the spectrum, where I still have a high fat % and would like to be in your level and not have to worry about the fat anymore. So that's where my opinion is coming from.

 

As far as your lifting, you did all that progress at home? Damn, I wanna train at your house brotha haha! With the routine that you've posted it looks like your right on track with every muscle group. 

 

There are no pics of your legs, so maybe thats the reason why you want to gain weight? do you feel like your legs are smaller than the rest of your body? It looks like your getting good protein in you macros to help support all your muscle growth, you would just need to start eating more fat to pack on the pounds on your legs. 

2 year #SHF athlete I love to train hard and help others when they want it.
Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: KrisHamma

Was wondering if anyone had any input/critique on my progress thus far or my workout and macros? I feel i need to gain weight in general but if i had to pick say 3 areas specifically i need to improve i guess it would be legs,arms,obliques/seratus.Hopefully itll all come as i gain weight which i seem to have hit a plateu on, although i make consistant strength gains(10-20 lbs a week issue is ive run out of weights to toss on lol).

Hey Kris!

 

Sorry for the late reply.

 

I think if you want to gain weight you really need to boost your protein and fat.

 

Protien- 220gram to 230grams

Fat- 90grams to 110grams

 

For exercising at home you are doing really well! IF I were you I would split your leg day into two days.  MAke one day more quad focused and the other more hamstring focuses.  For hamstrings, Stiff-Legg deadlifts and dumbbell single-leg stiff-leg deadlifts are great.  for quads. stick to lunges and Sissy Squats.  They will be a killer!

 



Keep up the great work brotha! So proud of you! #HTH

 

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KrisHamma
KrisHamma g Kristien Hamma
7 Post(s)
7 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2013
Posted

@Joey_Lopez Thanks bro appreciate that. It's not necessarily that i feel like my legs are too small perse or any of me for that matter, although my legs need the most work due to me slacking on them before.Now that i train them regularily im definately happy to say im out of the chicken leg stage lol but still a long way to go. I would like to at some point get into physique body building and maybe power lifting  which is the main reason i want to gain weight.plus i guess i still see that skinny 110ish lber in the mirror sometimes =P.dont even have pics of my legs lol they arnt so bad now but before i just kind of pretended they wernt there haha, suppose i can always get a pic for critique/accountability purposes.Training at homes got its limitations lol like i have to use my dip attachment for my pull up bar as a squat rack, benchpress is actually floor press(quite sketchy with heavy weight) lol support the bar on abs flip up to bp position from there and after reps slowly get it back onto abs it kills some reps and ability to go really heavy im too nervous to do more than 200 for my sets(had a close call awhile ago lol),no spotter, and cant deadlift more than 255 without lashing dumbells to bar which makes whole thing awkward as hell to set back down lol(really sucks when your set weights 300ish), so ya not all its cracked up to be lol but i get the job done.basically i need to start going to the gym =).

 

@Scott_Herman =P Had actually already started to up my fats before you got back to me, but im definately going to try and get my protein up into the 220 plus range.On day 2 of legs.....can barely walk at this point lol but its all good, have no problem pushing myself and want make some gains on my legs.So im definately going to keep it as 2 days, i like the splitting it up and having more focused days aspect.Actually added all your suggestions since i was doing two days anyway.Have to get creative with my food to pack all these macros in everyday lol.oh and i actually grabbed a pair of those iron bull tgrips the 2.5s cause of one of your videos lol(plus they were on sale) used em for some of my arm day this is 4 days later and my triceps still hurt 8( lol but in a good way.

 

Thank you both for the replies/critique btw appreciate it =)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: KrisHamma

@Joey_Lopez Thanks bro appreciate that. It's not necessarily that i feel like my legs are too small perse or any of me for that matter, although my legs need the most work due to me slacking on them before.Now that i train them regularily im definately happy to say im out of the chicken leg stage lol but still a long way to go. I would like to at some point get into physique body building and maybe power lifting  which is the main reason i want to gain weight.plus i guess i still see that skinny 110ish lber in the mirror sometimes =P.dont even have pics of my legs lol they arnt so bad now but before i just kind of pretended they wernt there haha, suppose i can always get a pic for critique/accountability purposes.Training at homes got its limitations lol like i have to use my dip attachment for my pull up bar as a squat rack, benchpress is actually floor press(quite sketchy with heavy weight) lol support the bar on abs flip up to bp position from there and after reps slowly get it back onto abs it kills some reps and ability to go really heavy im too nervous to do more than 200 for my sets(had a close call awhile ago lol),no spotter, and cant deadlift more than 255 without lashing dumbells to bar which makes whole thing awkward as hell to set back down lol(really sucks when your set weights 300ish), so ya not all its cracked up to be lol but i get the job done.basically i need to start going to the gym =).

 

@Scott_Herman =P Had actually already started to up my fats before you got back to me, but im definately going to try and get my protein up into the 220 plus range.On day 2 of legs.....can barely walk at this point lol but its all good, have no problem pushing myself and want make some gains on my legs.So im definately going to keep it as 2 days, i like the splitting it up and having more focused days aspect.Actually added all your suggestions since i was doing two days anyway.Have to get creative with my food to pack all these macros in everyday lol.oh and i actually grabbed a pair of those iron bull tgrips the 2.5s cause of one of your videos lol(plus they were on sale) used em for some of my arm day this is 4 days later and my triceps still hurt 8( lol but in a good way.

 

Thank you both for the replies/critique btw appreciate it =)

Happy to hear you are applying all the advice!  I love that!

 

and yeah sometimes you have to get creative with food to get it in, but you can do it!

 

The Iron Bull Grips DEFINITELY help with muscle activation.  I love sore triceps.  One of the best feelings in the world

 

Keep up the great work and make sure you update your profile!  I want to see some pics, videos, and a profile photo! #HTH

Need 1 on 1 coaching? Send me a direct message to learn more!
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