My struggle to become big and swole!

[Trepneur]

Hi guys, I'm an 18 year old currently studying at Uni, I'm trying to finally start going to the gym and become big and swole!
My first ever workout will be 10 minutes after I post this. My current weight is 81kg

The program I decided to follow is

Day 1:
Bench: 3 x 6-8
Chest supported Rows: 3 x 6-8
Incline DB: 3 x 8-10
Lat Pull Downs: 3 x 8-10
Lateral Raises 2 x 10-12
Tricep pushdown: 2 x 10-12
DB Curl: 2 x 10-12

Day 2:
Romanian Deadlifts: 3 sets of 6-8 reps.
Leg Press: 3 sets of 10-12 reps.
Seated Leg Curls: 3 sets of 8-10 reps.
Standing Calf Raises: 4 sets of 6-8 reps.
Abs: 3 sets of 8-15 reps.

Day 3:
Pull-Ups: 3 sets of 6-8 reps.
Barbell Shoulder Press: 3 sets of 6-8 reps.
Seated Cable Row: 3 sets of 8-10 reps.
Dumbbell Bench Press: 3 sets of 8-10 reps.
Dumbbell Flyes: 2 sets of 10-12 reps.
Barbell Curls: 2 sets of 10-12 reps.
Skull Crushers: 2 sets of 10-12 reps.

Day 4:
Squats: 3 sets of 6-8 reps.
Split Squats : 3 sets of 8-10 reps.
Laying Leg Curls: 3 sets of 10-12 reps.
Seated Calf Raises: 4 sets of 10-12 reps.
Abs: 3 sets of 8-15 reps.

Everywhere I looked, the best advice was to do a 3 day full body program. While it probably is solid advice, I like to break away from the norm. Let's see how I fare with this program!

I will post pics tonight after the workout, they won't be accurate as I'll be on a pump but oh well.

[Trepneur]

Sorry for the delay! I had no time to upload last night or today.

06/08/14
Upper A

Bench Press:
20kg/44lb x 10
30kg/66lb x 10
45kg/100lb x 8
45kg/100lb x 8
45kg/100lb x 8

This felt like a good weight to start on. I've never bench pressed before so I just worked up to where i felt comfortable.

Chest supported rows:
22.5kg/50lb each side x 8
22.5kg/50lb each side x 8
22.5kg/50lb each side x 8

In my excitement I forgot to warm up or even change the weight! I just walked up to the machine and did what was on there. I only realised my mistake after the last set, it felt pretty easy overall.

Incline DB Press:
10kg/22lb x 1
12kg/26lb x 1
14kg/30lb x 12
14kg/30lb x 12
14kg/30lb x 12

Someone told me you don't have to warm up the same muscle twice. I didn't know which weight to use so I started with 10 and 12kg, which felt way too light, so I jumped to 14kg and left it there.

Lat pulldown:
47 x 12
47 x 12
47 x 12

Not sure if this was kg or lbs. It was easy until the second set, and by the third set I barely got 12 reps in. I held the last rep of the last set for around 10 seconds which felt gooooood! The next lightest weight is 57 so I'm not sure if I should move up yet.

Side Raises:
6kg/13lb x 12
6kg/13lb x 12

Someone at the gym told me to lift fast, and take 3 second negatives so I just followed what he said, is this the right way?

Tricep Pushdown:
30 x 12
30 x 12

Not sure if this was kg or lb again, felt like a good weight though.

Dumbbell Curls
12kg/26lb x 12
12kg/26lb x 12

****ing **** these were hard! The last rep of the last set took around 5 seconds to lift and my arm was about to pop by that time!

All in all it felt like a good workout, hopefully within a few months I'll start seeing some results!

Post workout pics, all relaxed but on a pump:

[Trepneur]

OH my lord I'm so inconsistent sorry guys! What should I do to try and stay motivated?

[Trepneur]

Going to the gym in 30 min, I'm going to do the first workout again, and I'll go tomorrow and stay consistent! I know in every aspect of my life, consistency is one of the most important things.

[Trepneur]

11/08/14
Upper A

Bench Press:
20kg/44lb x 10
40kg/90lb x 10
50kg/110lb x 8
50kg/110lb x 8
50kg/110lb x 8

Extremely easy

Chest supported rows:
10kg
25kg/55lb each side x 8
25kg/55lb each side x 8
25kg/55lb each side x 8

Extremely easy again.

Incline DB Press:
16kg/35lb x 10
16kg/35lb x 12
16kg/35lb x 10

This felt very very light this week.

Lat pulldown:
57 x 12
57 x 12
57 x 12

This felt pretty good, I was focusing on mainly using my lats for the movement.

Side Raises:
7kg/15lb x 12
7kg/15lb x 12

Wasn't too hard

Tricep Pushdown:
35 x 12
35 x 11

These felt extremely difficult, still managed to get the required reps in.

Dumbbell Curls
14kg/30lb x 12
14kg/30lb x 7

Oh glorious pump you felt amazing, didn't get the required reps though so I'm staying on this weight next week.

The workout today felt waaaaaay too easy, hopefully that changes soon!

[Trepneur]

12/08/14

Lower A

Romanian Deadlifts:
40kg/88lbs x 10
50kg/110lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8
60kg/132lbs x 8

I felt more of a burn on the 40kg set than the 60, going to have to work on form. Can anyone suggest any stretching routines?

45 degree leg press:
83kg/182 lbs x 12
108kg/238lbs x 12
108kg/238lbs x 12
108kg/238lbs x 12

Felt a good burn, still fairly easy.

Seated leg curl:
54 x 10
54 x 10
54 x 10

Could barely get off the seat after these! Felt great

Leg press calf raises:
138kg/304lbs x 8
138kg/304lbs x 8
138kg/304lbs x 8
138kg/304lbs x 8

These were really easy, doing them slowly and controlled.

Hanging leg raises:
BW x 12
BW x 12
BW x 12

Hopefully these will build up my lower abs a bit!
I forgot to take a legs photo today! Will do it on friday; please critique any body part thats lacking!

[Brenz06]

Is your goal to gain strength , mass , or lean muscle ?

[Trepneur]

Is your goal to gain strength , mass , or lean muscle ?

Mainly lean muscle for now, don't want to pack on too much fat on top of what I have. I'm interested in doing a strength program later on to try and shoot for a 2 plate bench!

[Trepneur]

14/08/14
Pullups:
BW x 8
BW x 8
BW x 8

How do I stop swinging so much on these.

OHP:
20kg/44lbs x 6
25kg/55lbs x 8
35kg/77lbs x 8
35kg/77lbs x 9
35kg/77lbs x 8

Accidental extra rep here, felt pretty easy so I can see a lot of progress coming up!

Cable row:
47 x 10
47 x 10
47 x 10

Way too easy, should have moved up.
DB Bench:
12kg/26lbs x 10
14kg/31lbs x 6
18kg/40lbs x 10
18kg/40lbs x 10
18kg/40lbs x 10

Again way too easy.

DB Flyes:
10kg/22lbs x 12
10kg/22lbs x 12

Is my chest supposed to feel as if its about to tear? Wasn't very sure of the form here.

EZ Bar curls:
7.5kg/17lbs each side x 12
7.5kg/17lbs each side x 12

Didn't weigh the bar so not sure exactly how heavy it was, the last few reps on each set were hell.

Skullcrushers:
7.5kg/17lbs each side x 12
7.5kg/17lbs each side x 12

These were done with the EZ bar. Felt good.

Insane pump after this workout, made for a few good snapchat pics to female friends

[Trepneur]

I've been sick for the past few days, extremw fatigue, soreness in every part of my body and throat soreness. I couldn't even get out of bed until today so hopefully I can go to the gym soon enough!