First day at the gym

[enr33]

Alright brahs first day at the gym was a success. When i got there, there was a mixup and i almost left cause i didnt get a trainer but a different pt offered to help me out and i learned all the exercises and forms in about 20 min. I fukin love that place, everyone gave me great advice and motivation and im scheduled for Wednesday at 9 for my next workout. A couple of things though, I feel like my lifts were quite low for a beginner and i wasnt completely exhausted but I pushed myself to the max and plan to keep adding weight every time. Where to go from here and how to progress? What should i eat/now? Also for some reason i think i kind of rushed through and did a bunch of reps together without separating my sets long enough so idk.... wut do?


Here is my workout log
http://bodyspace.bodybuilding.com/wo...f2586bf5c0becd

That feel when you walk out of the gym for the first day, feelsgreatman.jpg

[dopee]

Also for some reason i think i kind of rushed through and did a bunch of reps together without separating my sets long enough so idk.... wut do?

2 seconds between sets u wot m8, i think maybe you did rush a little lul

[enr33]

someone give me some advice pls

[7Abz7]

google icf 5x5. do that for 6 months-2 years, eat clean for the most part, there u go m8

[enr33]

google icf 5x5. do that for 6 months-2 years, eat clean for the most part, there u go m8

im currently on ICF 5X5

[Sprangles]

Pls do SS instead of ICF 5x5

[7Abz7]

Pls do SS instead of ICF 5x5

pretty sure he wants size + strength. icf is the way to go brah

[enr33]

pretty sure he wants size + strength. icf is the way to go brah

im looking mainly for mass/size and a bit of strength. im gonna stay on ICF

[Sprangles]

pretty sure he wants size + strength. icf is the way to go brah

If Starting strength was a routine purely for size it would be based on sets of three reps, it's not. 5x5 is the middle ground between strength and hypertrophy, a beginner should have a routine that is planned and structured with progression better than ICF. Plus Blaha saying you should do 1x5 deadlifts because "they're too taxing on your cns" clearly shows a lack of knowledge on his part about biomechanics and the human system.

I wouldn't trust him to write a routine when there are much better alternatives available.

[7Abz7]

Pls do SS instead of ICF 5x5

If Starting strength was a routine purely for size it would be based on sets of three reps, it's not. 5x5 is the middle ground between strength and hypertrophy, a beginner should have a routine that is planned and structured with progression better than ICF. Plus Blaha saying you should do 1x5 deadlifts because "they're too taxing on your cns" clearly shows a lack of knowledge on his part about biomechanics and the human system.

I wouldn't trust him to write a routine when there are much better alternatives available.

you cant really go wrong tbh. not like you wont make gains on either program, but yeah you can always customise it, so u think 5x5 deadlifts would be better? i thought so too tbh, ICF is still a solid routine

[Sprangles]

you cant really go wrong tbh. not like you wont make gains on either program, but yeah you can always customise it, so u think 5x5 deadlifts would be better? i thought so too tbh, ICF is still a solid routine

Personally I like SS because it has clearly been thought out, tested, and refined over years of experience that Rippetoe has gained coaching.
I feel like Blaha and ICF in general are decent routines, but people treat them like they are the best possible routes for beginner lifters, when there are better alternatives.

I like the structure SS provides for newer lifters as well, it prevents them from stagnating and not adding weight every time they go into the gym.

[7Abz7]

Personally I like SS because it has clearly been thought out, tested, and refined over years of experience that Rippetoe has gained coaching.
I feel like Blaha and ICF in general are decent routines, but people treat them like they are the best possible routes for beginner lifters, when there are better alternatives.

I like the structure SS provides for newer lifters as well, it prevents them from stagnating and not adding weight every time they go into the gym.

hmm...ill look into SS again, i just started ICF tbh, what would you recommend after SS? and repped back btw brah

[Sprangles]

hmm...ill look into SS again, i just started ICF tbh, what would you recommend after SS? and repped back btw brah

Jim Wendler's 5/3/1 is great after SS, the progression is slow, but is incredibly steady and simple to follow. There is a ton of room to add assistance + bodybuilding movements into it as well.

It all depends on your goals though. Once you have the strength and muscular foundation SS provides you with, your body is prepped to take a high rep, high volume hypertrophy workout as well (if you want to focus on building mass and not strength)

[meaantje]

Gjdm. First say at the gym is tried my orm's lel. Not sure if that was clever.


but why did you bulk before you started lifting? Didnt you gain a lot of unnecesary fat now?

[Jrod95]

just pick chit off the floor and put it back down mayn..
My first week in the gym i was walking around with a notebook everyday recording every single set and rep I did. I quit doing that real quick, regardless if its on paper- im still doing the same exact thing. I figure why waste time recording my worst stats when I could be focusing on stretching, drinking water, flexing/jumping for bloodblow, I just think there are more productive things to be doing than recording your stats, unless its a day where you're breaking PRs and maxing then by all means go for it. All you need to acquire are 3 virtues . #1 Patience, goals aren't achieved overnight. #2 Consistency, is what it takes to climb ladders and hit milestones towards your goal. #3 Willpower/Discipline to know beneficial from detrimental decisions for your gains and to push yourself to do what you need to do everyday.

[enr33]

Gjdm. First say at the gym is tried my orm's lel. Not sure if that was clever.


but why did you bulk before you started lifting? Didnt you gain a lot of unnecesary fat now?

idk. as stupid as this sounds i originally thought i could build all the muscle by just eating but i was clearly unaware lol. my bf% went up from 10 to 15% in three months.

[enr33]

just pick chit off the floor and put it back down mayn..
My first week in the gym i was walking around with a notebook everyday recording every single set and rep I did. I quit doing that real quick, regardless if its on paper- im still doing the same exact thing. I figure why waste time recording my worst stats when I could be focusing on stretching, drinking water, flexing/jumping for bloodblow, I just think there are more productive things to be doing than recording your stats, unless its a day where you're breaking PRs and maxing then by all means go for it. All you need to acquire are 3 virtues . #1 Patience, goals aren't achieved overnight. #2 Consistency, is what it takes to climb ladders and hit milestones towards your goal. #3 Willpower/Discipline to know beneficial from detrimental decisions for your gains and to push yourself to do what you need to do everyday.

i want to record my stats though so i can monitor my progress....

[Jrod95]

i want to record my stats though so i can monitor my progress....

Believing in your choice of lifts should get you all the progress you desire, regardless if its on paper or not.
Thats like looking back at your shadow between every set to see 'progress' getting bigger when if you don't look at it for a year you will truly see progress.
This little notching down sets topic is irrelevant and all personal preference though, do whatever you prefer to get gains so long as it isn't impeding them too.

[dizy0]

Great to hear you had a good Day at the gym OP. My advice is EAT EAT EAT, and EAT. Focus on getting a LOT of protein in. Eat eggs, drink milk and push yourself to the limit. Dont care about your stats, you Will get stronger. I started off at 14kgs of db press and now im at 28kgs each hand. Focus on size and strength Will come Along the road. Good luck!

[enr33]

is it okay to eat any fast food?

[Sprangles]

is it okay to eat any fast food?

McDoubles are GOAT bulking food

[enr33]

McDoubles are GOAT bulking food

what about all the fat and sugar? will that fuark up all my gains?

[lisamona]

McDoubles are GOAT bulking food

Dude yes. This.

[Sprangles]

what about all the fat and sugar? will that fuark up all my gains?

More calories = more gains

[enr33]

More calories = more gains

interdasting. how do i lower my bf% then?

[Sprangles]

interdasting. how do i lower my bf% then?

by not bulking, you can't lose bodyfat and gain serious mass at the same time, and if you try to do both you'll just waste your own time.

[enr33]

by not bulking, you can't lose bodyfat and gain serious mass at the same time, and if you try to do both you'll just waste your own time.

fuark im confused, am i supposed to be bulking right now or not?

[Sprangles]

fuark im confused, am i supposed to be bulking right now or not?

Yes, as a beginner you should be bulking, you're light as fuaark right now.

Honestly at your height you can get away with bulking to 190-200 lbs before you look somewhat chubby

[enr33]

Yes, as a beginner you should be bulking, you're light as fuaark right now.

Honestly at your height you can get away with bulking to 190-200 lbs before you look somewhat chubby

I'm already at 15% bf though and im shooting for under 10 by next june. i've tried eating 4000 calories several times (most i could ever eat) and i still didnt get past 170lbs so im guessing i'll gain the rest of the weight from muscle/lifting?

[Sprangles]

I'm already at 15% bf though and im shooting for under 10 by next june. i've tried eating 4000 calories several times (most i could ever eat) and i still didnt get past 170lbs so im guessing i'll gain the rest of the weight from muscle/lifting?

You should really be eating around 5,000 kcals a day if you're lifting heavy, bulk for eight months and start cutting in time for june next year. If you start cutting now you'll just lose the little bit of muscle you already have, it's extremely counterproductive.