***Quitting smoking/My first bulk***

[fishpat86]

So I have decided to quit smoking and take my weight training seriously. I have been playing with quitting for the past couple of weeks and have only managed a couple of days without smoking. Starting monday the 25rd of january I WILL NOT SMOKE I am going to do it this time and no more bull****, I hereby give all mods and forum users permission to neg me into oblivion should I fail at my goals.

I currently weigh in at a measly 127.8lbs (yes pathetic)
(I'll take a pic tonight)

My goal is 155lbs by the end of this year at a low BF%

My intended routine is

monday: Chest & Triceps
Flat bench 4x10
Incline DB press 4x10
Flat flyes 4x10
Tricep pushdown 2x10
French press 2x10

Tuesday: Rest

Wednesday: Back & Biceps
Pullups 4 sets to failure
Deadlifts 4x10
Pendlay row 4x10
DB Preacher curl 2x10
Straight bar curl 2x10

Thursday: Rest

Friday: Legs & Shoulders
Squats 4x10
Quad curls 4x10
SLDL 4x10
Military press 3x10
Side lateral raise 3x10

Saturday: Rest

Sunday: Rest

I intend to eat 3200 calories per day, my basal metabolic requirement is 2200.

If anyone has any suggestions on a better routine I will accept constructive criticism.

[cybercop]

So I have decided to quit smoking and take my weight training seriously. I have been playing with quitting for the past couple of weeks and have only managed a couple of days without smoking. Starting monday the 25rd of january I WILL NOT SMOKE I am going to do it this time and no more bull****, I hereby give all mods and forum users permission to neg me into oblivion should I fail at my goals.


If anyone has any suggestions on a better routine I will accept constructive criticism.

Do a search on this site for 'rippetoe's starting strength'--a great way to add mass by starting with the basic compound lifts...

As far as quitting nicotine, congrats--it's the best decision one can make regarding their health. Start by reading here:

http://whyquit.com/

lots of beneficial info about quitting...

[Discov3ry]

Best of luck staying smoke free. I'm doing exactly the same thing: quit smoking and bulking up. So far it's a walk in the park, and I mean not smoking. Bulking up, not so easy to eat a lot if you're not used to it.

It's a good strategy to combine quitting smoking with some form of physical activity. Keeps your mind away from it and motivation to keep going high.

How long have you smoked?

[fishpat86]

Do a search on this site for 'rippetoe's starting strength'--a great way to add mass by starting with the basic compound lifts...

As far as quitting nicotine, congrats--it's the best decision one can make regarding their health. Start by reading here:

http://whyquit.com/


lots of beneficial info about quitting...

I've heard about that, I may well go with that instead of my planned routine. I'm not a newb to the gym but due to a major setback last year I,m starting from scratch again.

Best of luck staying smoke free. I'm doing exactly the same thing: quit smoking and bulking up. So far it's a walk in the park, and I mean not smoking. Bulking up, not so easy to eat a lot if you're not used to it.

It's a good strategy to combine quitting smoking with some form of physical activity. Keeps your mind away from it and motivation to keep going high.

How long have you smoked?

I've smoked for about 10 years and I'm a very heavy smoker about 25-30 a day or 12.5 grams of tobacco a day (I smoke rollups) I had a stomach infection in 2008 that was close to hemorrhaging. I couldn't eat without throwing up for 6 weeks and ended up weighing 98lbs. Also the mental effect of not being able to eat properly has only worn off in the past year. Quitting smoking will definately help with my appetite.

[Discov3ry]

10 years is how long I smoked as well. I can tell you that I failed quitting many times. Failed hard, lasting somewhere between a day and a week. Now it's been since this year begun, and it's not so bad. But than again I'm pushing myself more in the gym, as well I joined a transformation competition.

You say you are a heavy smoker, in this case quitting cold turkey may result in a relapse. I heard from a medical doctor that if you are a heavy smoker, quitting before making other positive life adjustments will most likely lead to going back to smoking. The best strategy is to first start fixing your diet, exercise, stress management, and other negative aspects of your life that once fixed will prepare a solid foundation for quitting one of the most addictive substances. Also, before going cold turkey, it's crucial to start cutting down on the amount of nicotine smoked. I started by eliminating one cigarette a day per week. I was a light smoker (no more then 6 a day on average) so it took me very little time to cut down to almost zero.

Best of luck for you, whatever you're doing now is a huge change in your life, you may not see immediate results but in a long run, you'll be glad for all of it.

[fishpat86]

10 years is how long I smoked as well. I can tell you that I failed quitting many times. Failed hard, lasting somewhere between a day and a week. Now it's been since this year begun, and it's not so bad. But than again I'm pushing myself more in the gym, as well I joined a transformation competition.

You say you are a heavy smoker, in this case quitting cold turkey may result in a relapse. I heard from a medical doctor that if you are a heavy smoker, quitting before making other positive life adjustments will most likely lead to going back to smoking. The best strategy is to first start fixing your diet, exercise, stress management, and other negative aspects of your life that once fixed will prepare a solid foundation for quitting one of the most addictive substances. Also, before going cold turkey, it's crucial to start cutting down on the amount of nicotine smoked. I started by eliminating one cigarette a day per week. I was a light smoker (no more then 6 a day on average) so it took me very little time to cut down to almost zero.

Best of luck for you, whatever you're doing now is a huge change in your life, you may not see immediate results but in a long run, you'll be glad for all of it.

In the last two weeks I have smoked 2-3 days, I'm gonna use NRT and also doing it through the doctors. this is my sixth attempt at quitting and I'm so pissed off with myself for failing. I have everyone I know, work with and my entire family in to help me. I'm quite competitive so I'm making it my goal to beat the people who think I'll fail again.

[fishpat86]

It's 6:15 PM local time here and I have just finished my gym session. I put my NRT patch on this morning and got my head down at work and didn't have any cravings till I left work. So far so good but it's only day one. I noticed today that smokers stink. I don't want to be one of those preaching ex-smokers but the smell of stale ***s lingers in the changing room at work for hours and food already tastes better.

I decided to go with this routine

Workout A:
Squats 3x5
Bench press 3x5
Deadlifts 2x5
Dips 2x8 (or to failure)

Workout B:
Squats 3x5
Pendlay row 5x3
military press 3x5
Pullups 2x8 (or to failure)

Week 1
Mon: A
Tue: off
Wed: B
Thu: of
Fri: A
Sat: Core work
Sun: off
Week 2
Mon: B
Tue: off
Wed: A
Thu: of
Fri: B
Sat: Core work
Sun: off

Today was workout A and the weight I was using was:

Squats = 70kg
Bench press = 70KG
Deadlift = 85KG
Dips 2x8 then 2x6

Yes weak squat, or maybe strong bench? I don't know which. I feel I could've done more on the bench and DL but I don't want to push myself too hard on the first week. I'd rather find my feet than slip a disc going at it with a gung-ho attitude.

[esoxhntr]

good luck, with both the quitting and the routine. i think SS will work well for you.

i may have to embark on the quiting smoking journey myself too.

[fishpat86]

good luck, with both the quitting and the routine. i think SS will work well for you.

i may have to embark on the quiting smoking journey myself too.

Do it. It has only positive results.

And cheers for the support

[ramspeedkill]

good luck w/ quittin smoking.................
i too want to quit but....can't......for now....too much stress at work lol
but i know i would be lot more stronger and more ripped if i wasn't a smoker

[fishpat86]

good luck w/ quittin smoking.................
i too want to quit but....can't......for now....too much stress at work lol
but i know i would be lot more stronger and more ripped if i wasn't a smoker

cheers buddy

Stop listening to the nicotine, it's using you like a cheap whore, lol

[fishpat86]

Well I didn't smoke a single cigarette at all yesterday and I'm damn sure I won't tonight either. It's 1720 local time and I'm furiously sucking on my fake cigarette.

No gym today and I'm glad about it my legs feel like I've been run over, feels good man.

[fishpat86]

Workout b today and I didn't think I'd survive the squats with the way my legs felt this morning. I thought about maybe dropping the weight but if I do that I might as well start smoking again and quit training.

todays weights used:

Squats: 70kg
Pendlay rows: 40kg
Military press: 30kg
pullups: BW 8 reps 1st set, 6 reps 2nd set

As for not smoking I have abstained from my urges to smoke, and had a doctors appointment to get a prescription for NRT. I run out of inhalator cartridges in 3 days and she forgot to put them on the prescription so I'm going to have to get them out of my own pocket at 21.50 rather the 7.20 NHS prescription charge, FFFFFUUUUUUUUUU.

[fishpat86]

I'm writing this on day 5 because day 4 was a bit too stressful, I had a **** day at work and then when I went to get some dinner from the shop later that evening I had the embarrassment of my card being denied because I had no money. I felt proper **** about this and ended up smoking half a cigarette before I thought WTF AM I DOING? This **** won't solve my problems, I'm pissed because I'm borderline 3rd world poor at the moment and I'm only gonna end up being worse off if I finish this cigarette and have another.

[fishpat86]

FFFFFUUUUUUUUUUUUUUUUUUU I'm being punished for my ****up yesterday. I was supposed to be doing workout A again today but I have the ****s so I'm not gonna risk doing squats and DL's with an explosive arsehole, I shall do it tomorrow. I've only eaten maintenance calories today and I hope that will sort out my bowels for tomorrow.

[fishpat86]

Workout A again today, using the same weight as I did on monday. I'm looking forward to putting the weight up next week My legs feel ruined right now. I'm struggling with eating my 3200 calories today, I'm never really hungry at the weekend. I think I need to wake up a bit earlier to eat breakfast and get my stomach going. First weekend of not smoking and it's so ****ing hard! My girlfriend is at her cousins this weekend so I'm all alone and I know I could get away with having a sneaky *** but I would only be letting myself down. I think for workout B this monday I'll use the same weight as last week seeing as I have only done one session of it so far.

[fishpat86]

Lazy sunday, didn't smoke all day which was good. I missed my calorie target by 200kcals.

[fishpat86]

Workout B today and I put the weight up:

Squats 75kg previous week 70kg
Pendlay row 42.5kg previous week 40kg
Military press 32.5kg previous week 30kg
Pullups 2x8 failed on attempted 9th rep on both sets so I'll be adding weight next week.

I felt my form getting sloppy on the last 2 reps in each of my sets of squats so I'll drop the weight back to 72.5kg on wednesday. I'd rather drop a bit of weight than **** my back up.

[fishpat86]

Another smoke free day today, hit my Calories as well despite buying a new type of breakfast cereal and having to force it down. I'll stick with weetabix instead of oatibix, which has the taste and consistency of wall paper paste.

[fishpat86]

Workout A today and I increased the weights used to:

Squat: 72.5kg (same as monday)
Bench press: 77.5kg (up by 7.5kg)
Deadlift: 92.5kg (up by 7.5kg0
Dips: 7 reps first set 6 reps second set

I'm really feeling it in my lower back from squatting 3x a week. Not pain but It feels solid like a rock. I have the feeling I'm gonna need more plates soon, once I hit 120kg on the deadlift I'm gonna have to fork out for some more. Shouldn't be for another 4-5 weeks though.

[fishpat86]

FFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

My last wisdom tooth is coming through and it's so ****ing annoying. It's not painful but I can feel the pressure on my gum constantly. The worst part is that It is exactly the same feeling I used to have when I craved a cigarette. I feel like I'm back to day one again.

[fishpat86]

Workout B today

Weight used:

Squat 72.5kg
Pendlay row 42.5kg
Military press 32.5kg
Pullups 2x8

Didn't smoke today either but found it difficult after a beer or two.

[fishpat86]

Uhh, yeah lets not talk about those two days.

[fishpat86]

Workout A today and I put the weight up on the squats but lowered the weight on deadlifts. Sloppy DL form last week so I thought I'd nip it in the bud and save my back. Back on track with my other goals as well.

Todays Weight used
Squat: 75kg
Bench: 77.5kg
deadlift: 90kg
Dips: 1x8 1x7

I'm going to modify my dipping station as I feel the bars are a couple of inches too wide.

[BananaHammocks]

How long have you smoked, anyway? Cold turkey is the best way, IMO, that's how my Grandpa quit and he smoked for 40 years.

[fishpat86]

How long have you smoked, anyway? Cold turkey is the best way, IMO, that's how my Grandpa quit and he smoked for 40 years.

I smoked for about ten years, I'd love to be able to do it cold turkey but I'm not mentally strong enough. Did your grandpa quit because of some bad news?

[fishpat86]

No smoking today, found it hard though especially after dinner.

[fishpat86]

Workout B today, I have no stereo in the garage anymore so I used my MP3 player instead with a bit of The GAME blasting.

Todays weights used

Squat: 75kg
Pendlay row: 45kg
Military press: 35kg
pullups: 2x8

I'm definitely gonna add some weight to the pullups next week and the squats felt light at 75kg, going to do 80kg next week see how that goes.

[fishpat86]

Went to see the nurse today to get some NRT on prescription, then met a buddy of mine and went to the pub and managed to have a drink without smoking. feelsgoodman.jpg

[The Crush]

Went to see the nurse today to get some NRT on prescription, then met a buddy of mine and went to the pub and managed to have a drink without smoking. feelsgoodman.jpg

My hats off to you. That is a situation where people will typically fail. Definitely a great accomplishment.

Keep It Up!

Scott