I've been reading here for a while so I thought I'd join in. Seems like a really great bunch of people with a lot of knowledge. The dedication of people determined to change their lifestyles for the better is really inspiring.

I've been working out for a while, weight training for about the last 3 months. Mostly trying to get back in shape after smoking for 6 years but recently decided to try and put on some muscle as well. Stupidly I don’t know my weight or body fat %, haven’t been on a scale for a long time but I think around 145-150lbs. Height is 5’9/10”, 22 years old.

Been doing pretty amateur stuff, only equipment I have is a 30lb dumbbell and one of those old bars with a spring in the middle. Have been trying to do a lot of stuff with what I have and just using my own body weight like inclined dip style pushups on the floor and pushups on the counter top. After doing some reading I’m fairly sure my routine isn’t pushing me hard enough; not enough weight. I do see some improvement but a lot of muscle groups are underdeveloped like my pectorals. Definitely time to buy some more equipment.

Routine has been like this for the last 2 months or so, more or less.
[Day1]
Warm up
Stretch
(1 minute rest between sets and about 2-3min rest between different exercises)
Dumbbell curls: 6reps, 4sets (4sets right arm then 4 left arm)
Counter top pushups: 8reps, 4sets
Hammer style(?) dumbbell curls: 6reps, 4sets (4sets right arm then 4 left arm)
Spring bar, bending in front of body, downwards: 8reps, 4sets
Inclined dip pushups: 8reps, 4sets
Spring bar, bending behind neck around to front like the pec machine: 8reps, 4sets
(For a while was doing 10reps for the 8rep ones, changed to 8 slower controlled reps.)

[Day2]
Some abdominal exercises
Mountain biking (road, lots of hills) 33-100km throughout the day in 33km 1.5hr-2hr rides.

[Day3]
Same as day1

[Day4]
Same as day2

[Day5]
Same as day1

[Day6and7]
Rest

If anyone read all that, have any thoughts, suggestions?

Here’s some pictures, first one is from June, rest are from September. Cheap web cam I know.

http://forums.johnstonefitness.com/attachment.php?attachmentid=3535&stc=1
http://forums.johnstonefitness.com/attachment.php?attachmentid=3537&stc=1
http://forums.johnstonefitness.com/attachment.php?attachmentid=3538&stc=1
http://forums.johnstonefitness.com/attachment.php?attachmentid=3536&stc=1
http://forums.johnstonefitness.com/attachment.php?attachmentid=3539&stc=1

Welcome to the Forum - the best one I have found on the net. For a guy who has only been working out for a few months, you are preatty sharp looking - keep it up, man!

Your body looks great, the progress between june and september is, as well.

For not doing any weight training in the first picture, you look very toned. What sort of cardio/diet routine did you follow before and then after you started lifting?

welcome aboard! Nice physique man!

suggestions? I suggest you keep doing exactly what you are doing, you're doing brilliantly

Thanks for the encouragement guys!

Diet before was pretty bad; a lot of fast food, fried and processed crap.
Started eating better a month before lifting and currently eating a lot of fruit, vegetables and a whey shake after workouts.

I'm trying to decide what equipment to buy, thinking about getting the powertec rack and utility bench with a 300lb olympic weight set.
The only place I’ve found in Canada that stock these is www.fitnesssource.ca...
Rack 499
Bench 299
Weights 199

Prices aren’t too bad but more than the US stores with free shipping.
Anyone know of a better place or have other recommendations?

I'd check all your local dealers, and maybe the big sporting goods stores. It depends on the quality of the rack you want. I'd think get something that can safely hold at least 600 lbs. The same goes for the bench. Ask to see the manuals on the racks and half-racks for finding the true rating.

You have incredibly low body fat (5-8% range). Your body might be built for muscle. It looks like you put a lot on in a little time. Keep up with your diet. It'll be amazing to see you in a few more months when you can workout heavier.

How old are you?

I've checked all the stores I can think of.. www.fitnessdepot.ca is the only other big fitness store around here and they only have the northern lights stuff.

The powertec rack is rated for 1500lbs and bench 600lbs so that should be good, also like the chinup and dip bars on it.

Definitely going for high quality stuff, you're right- don't want it collapsing on me. Should be a good, worthwhile investment. Haven't heard any bad reviews on the powertec stuff, probably gonna go for that.

22 years old, and yeah I'm kind of excited about getting real gear to use, don't want to get huge but could use some more muscle. Probably somewhere around where John is.

Thanks for the advice man, it's a big help being new to this.

keep it up man you are definately on track to being ripped to shreds. As for your progress its very impressive. Good luck and be sure to post up reviews of the equipment you end up with. I too am looking to pick up some nice stuff for my home this summer.

- Emilio

Damn you are ripped, keep up the good work.

I dont think you'll find any better prices for the rack/bench/weights, i was over at fitness depot and musclemag couple weeks ago and the powertec rack was 600 here and 700 there. Fitness source seems to have the best prices, other places wanted 80 cents a pound for dumbless while fitness source had them for 59 cents a pound.

You're in tremendous shape buddy. I wouldn't worry too much about the pecs, unless your goal is to be big or something :)
I'd kill for your physique, you look like a bigger version of Bruce Lee and when the forum girls come round again, they'll let you know you're fine.

Man, you look awesome. You look exactly how I want to look. By any chance do you have any measurements you could post for us?