Noj's Journal

[Noj]

Righty, i'm pretty new to bodybuilding (did some skimpy training at the gym previous but just getting serious now)

I train in my garage at home and am following Scott Donalds 3 day routine. I'm currently 15, 5'8 (ish), skinny and weak and weight in at 132lbs...so don't laugh at the rather crap weights I lift

I haven't included any ab work as I will incorporate this into the routine at a later date

I've already started this split last Monday and now I am familiar with it I've decided to continue with it

Routine is as follows:

Monday: Chest/triceps

Flat BB bench press 3 x 6 reps
Incline DB Bench press 3 x 6 reps
Leaning forward weighted dips 3 x 8 reps
Close grip bench press 2 x 6 reps
Skullcrushers 2 x 8 reps

Tuesday: Rest

Wednesday: Legs/Shoulders/Forearms

Squats 3 x 8 reps
Straight Legged Deadlift 3 x 6 reps
Calve raises 3 x 12 reps
Hang clean press 3 x 6 reps
Side laterals 2 x 8 reps
Bent over raises 2 x 8 reps
Dumbbell Wrist Curl Over A Bench 2 x 15 reps
Behind Back Barbell Curls 2 x 10 reps

Thursday: Rest

Friday: Back/ biceps

Deadlifts 3 x 6reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB Shrugs 3 x 15 reps
BB bicep curl 2 x 6 reps
DB Hammer curl 2 x 8 reps

Saturday: Rest

Sunday: Rest

I'll start this journal after my workout tomorrow...although at times I may just put an end of week summary up on a Friday (very busy schedule!)

Noj

[Heisman]

It doesn't matter how weak you are as long as you progress. Everybody starts somewhere. That routine looks good. How strict is your diet?

[Jimineye]

I hope you're still working out....

[ben©h_p®ess]

Originally posted by Heisman
It doesn't matter how weak you are as long as you progress. Everybody starts somewhere. That routine looks good. How strict is your diet?

True. I looked fairly skinny and weak three weeks ago, I'm not joking I look more ripped already since I began my HST/DFHT routine.

[Jimineye]

Originally posted by ben©h_p®ess
True. I looked fairly skinny and weak three weeks ago, I'm not joking I look more ripped already since I began my HST/DFHT routine.

How has your diet been?

[ben©h_p®ess]

Originally posted by Jimineye
How has your diet been?

Haven't really bothered at all about diet, I just have been eating around 600 more calories a day plus a lot of milk. I think ive put on around 3 lbs, not much I know but I struggle to gain weight plus I'm using no supplements

[Jimineye]

Originally posted by ben?h_p?ess
Haven't really bothered at all about diet, I just have been eating around 600 more calories a day plus a lot of milk. I think ive put on around 3 lbs, not much I know but I struggle to gain weight plus I'm using no supplements

Wow! How are you able to put on weight at only 600 calories a day? I barely gain weight at 5000 calories a day. How long has it taken you to get those 3lbs? Last week I gained 2.5lbs on my bulking diet, and didn't gain too much fat.

Work on your diet and you will gain weight much better. Make sure to get the proper amount of protein, carbs, and calories.

[ben©h_p®ess]

Originally posted by Jimineye
Wow! How are you able to put on weight at only 600 calories a day? I barely gain weight at 5000 calories a day. How long has it taken you to get those 3lbs? Last week I gained 2.5lbs on my bulking diet, and didn't gain too much fat.

Work on your diet and you will gain weight much better. Make sure to get the proper amount of protein, carbs, and calories.

oops, sorry my bad, 600 extra calories than I usually have. It's taken me aroun 2.5 weeks to gain 3 lbs

[Noj]

Hi guys,

Yes still working out...just never had time/forget this journal was here!

Must remember to keep updating!

Noj

[Jimineye]

Originally posted by Noj
Hi guys,

Yes still working out...just never had time/forget this journal was here!

Must remember to keep updating!

Noj

Lol, how has the progress been?

[Noj]

The progress has been great thanks

I have increased my weight quite significantly over the past couple of weeks and I can really fell the strain/gains...makes me feel a whole lot better

Have adjusted my shoulder workout slightly as that one was not really working so will post updated one soon...
Just need to adjust my back workout slightly, as it is not really working for me..so am planning on adjusting that before tomorrow's workout.