Just thought I would create a journal to hopefully motivate myself. I have tried to get into fitness many times before but always slipped out of it and didn't go to the gym.
Age: 21
Location: England
Height: 5'6
Weight: 143lbs (65kg)
Goals: To look bigger but also to be a fitter person, i.e. to run further and have a bit more strength. I am only 5'6 or 5'7 so I want to look like I have a bit of a mass.
Nutrition: Trying to eat a bit better, nothing too strict as I just won't stick to it, just eating healtily, chicken breast, tuna, wholemeal bread, eggs, etc.
Last edited by redrabbit; 01-24-2006 at 11:49 AM.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Chest:
Dumbell Press: 3 x 8 reps : 10kg (22lbs)
Dumbell Fly: 3 x 6 reps: 8kg (17lbs)
Triceps:
Dumbell Tricep Extension with both arms: 3 x 6 reps : 14kg
Close-gripped bench press: 3 x 6 reps : 10kg (22lbs) - not including the bar
Barbell Lying Triceps Extension: 3x6 reps : 10kg (22lbs) - not including the bar
Dumbbell Kickback: 3x6 reps : 8kbs (17lbs)
Also went swimming for about 15 minutes too.
Conclusion:
Good start, but my chest workout was crap. Didn't have any direction and didn't know what else to do. I heard that the dumbell press is better, but should I do the bar bell press too?
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Chest:
Dumbell Press: 3 x 8 reps : 10kg (22lbs)
Dumbell Fly: 3 x 6 reps: 8kg (17lbs)
Triceps:
Dumbell Tricep Extension with both arms: 3 x 6 reps : 14kg
Close-gripped bench press: 3 x 6 reps : 10kg (22lbs) - not including the bar
Barbell Lying Triceps Extension: 3x6 reps : 10kg (22lbs) - not including the bar
Dumbbell Kickback: 3x6 reps : 8kbs (17lbs)
Also went swimming for about 15 minutes too.
Conclusion:
Good start, but my chest workout was crap. Didn't have any direction and didn't know what else to do. I heard that the dumbell press is better, but should I do the bar bell press too?
Are you saying you just went into the gym and did whatever? You don't have a plan for going forward with this? I think laying down a good routine or program to follow is critical, especially in the beginner stages. Here's a good one that has had a lot of acclaim from board members:
Originally Posted by 9cyclops9
Here's a routine for beginners suggested by Mark Rippetoe, who specializes in getting beginners big and strong. A 30-40 lb increase in muscular bodyweight over a 6 month period is pretty standard with his athletes.
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Military Press
3x5 Power Clean
Warm up using several sets before doing the 3 work sets (or 1 for the deadlift). If you're using 175, for example, it would look like this:
Warm up sets
2x5xbar (sets x reps x weight)
1x5x85
1x3x125
1x2x155
Work sets
3x5x175
You alternate workout A and B, 3 non-consecutive days per week. So you might do:
Week 1
M
Workout A
W
Workout B
F
Workout A
Week 2
M
Workout B
W
Workout A
F
Workout B
Add weight to the bar whenever possible. If you're very new to lifting weights, or if most of your lifting has focused on curls and other isolation movements, you'll probably be able to add some weight each workout. Maybe 5-10 lbs each time in the squat and deadlift, and about 5 lbs in the other three lifts. Eventually you won't be able to sustain such progress, and you'll have to get microplates so you can increase by smaller increments. Or you could make them out of chain:
It's fine to add some assistance work such as abs, hypers, or maybe some direct biceps and triceps work, but don't overdo it. For direct arm work, 3 sets of 8 of one lift for each muscle at the end of your last workout of the week will be plenty. Your arms are getting hit hard all week on this routine, so you don't want to blast them with iso stuff as well.
The part about food is important. You MUST eat big to get big. Rippetoe recommends 4 meals per day, plus a gallon of milk spread throughout the day. That seems to be working well for me. Make the meals big. For instance, I might have an 8 oz steak, large baked potato, a big salad with olive oil and vinegar, and a large glass of milk. This is around 1000 calories for this one meal. A lot, yes, but you need a surplus to grow. You may gain some fat, but it's much easier to lose fat and preserve muscle mass than it is to gain muscle without gaining fat.
Are you saying you just went into the gym and did whatever? You don't have a plan for going forward with this? I think laying down a good routine or program to follow is critical, especially in the beginner stages. Here's a good one that has had a lot of acclaim from board members:
.
Thanks for the useful information.
I did have a plan as I did write it down, and have a rough plan in my head:
Day 1: Chest/Triceps
Day 3: Back/Biceps/Calfs
Day 5: Upper Legs/Shoulders
Plus Abs and Forearms in some workouts.
If oyu could answer one really confusing question for me:
What does a decline or incline dumbell press do that a normal one doesn't. I was doing the dumbell benches today, and didn't bother doing any other. I seen a programme when investingating and one had incline and decline, what do they do... is it worth it?
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
By the way, I do plan tomorrow to do my next workout as I have a day off and would really like to do some more. I am going to write out my routine and write down during it, what and how many times I am lifting.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
I'd seriously recommend giving that routine I posted a thought. As a beginner you should focus on improving your big compound lifts like flat bench, squat, deadlift, bent over rows and overhead presses. A bodypart split routine won't be as effective in accomplishing this. Try the workout programs main forum and I garauntee a lot of people will back me up on this.
One the advice of quite a few people I am going to try a different workout plan. One that focusses on compound movements that target a lot of muscle groups. Hopefully will feel and see some good results.
Also Measured myself today: 72kg (154lbs)
Time spent lifting: 25-30 minutes
Warmup:
Stretched for 10 minutes
1x5 Squats : 10kg (22lbs not including bar)
1x3 Military Press : 26kg (57lbs including bar)
1x5 Power Cleans : 10kg (22lbs not including bar) - Should have only done two reps but forgot
Main Workout:
3 x 5 Power Cleans: 20kg (44lbs not including bar) - heavy, did 4 reps, 3 reps then 6 - going to stick to this again next week
3 x 5 Squats : 20kg (44lbs not including bar) - Not as bad as I thought, good weight. Next time will not use smith machine
3 x 5 Military Press: 26kg (57lbs including bar)
Cardio:
15 minutes swimming (6 lengths of 25 metre pool) - still worn out from yesterday and today!
Things to note
- I will use a bar and weights for the military press next time, rather than the all-in-one bars
- Will not use smith machine for squats
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Is there a reason you don't include the bar weight?
Well, after looking at others, i notice they DO include the bar weight, so from now on I will. But it was also easier for myself to think 10kg = 2 5kg plates, rather than having to work it out.
But this is only really my second day in the proper routine.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
From my journal you'll see I am the same height as you and started out at justs over 10 stone (I was too skinny), you're gonna love the gains you get and with a workout plan and lots of good food they will come quickly.
Hey bro,
here's a squat vid that I hope is helpful. Since you were squatting in the Smith I figured you might like to see an example of proper squatting depth and decent form (it's me in the vid so feel free to ask questions about it): http://media.putfile.com/ATF325x5
Jimus Maximus: I noticed you were the same height, thanks for the info!
My legs are still sore, and my glutes from my squats, and a sore chest from a couple of days ago, as well as the Military presses yesterday AND swimming
Btw, it says to do Bench press. I heard it was best to do Dumbell Press as it targets all the muscles, plus with the bench press I have to use the smith machine, as I don't really want to wabble around with the weight and risk dropping it.
The problem with using dumbells is you have to go up in set blocks of weight, rather than 1kg or 2.5kg or 5kg.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
No smith machine. Ever. For anything. No exceptions. I don't know how to be any clearer than that.
EDIT:
plus with the bench press I have to use the smith machine, as I don't really want to wabble around with the weight and risk dropping it.
That wobbly feeling is exactly why you need the barbell. You're wobbly because the numerous stabilizer muscles that balence the bar through its natural path are weak. The smith will cause this imbalance to get worse. People who use the smith and get strong on it cannot transfer thsiis strength to free weighs b/c they have no balance and weak stabilizers. Plus you're setting yourself up for injury by allowing those stabilizers to stay weak. THERE IS NO GOOD USE FOR A SMITH OTHER THAN AS A PULLUP STATION FOR SHORT PEOPLE
Why can't you use a barbell? You said it yourself - you're not gonna be able to make incremental jumps w/ DBs, and those jumps are VITAL to success. There's nothing wrong wiht using DBs now and again, but for the purposes of this program you're much better off with a barbell. Plus, with a BB you use more weight.
You should be starting pretty light and getting the movements down so you have some room to progress. Then your weights will climb quickly, then they'll slow a bit and you'll milk the incremental progression for as long as possible. This will cover you for months.
Last edited by Guinness5.0; 01-26-2006 at 02:28 PM.
No smith machine. Ever. For anything. No exceptions. I don't know how to be any clearer than that.
EDIT:
That wobbly feeling is exactly why you need the barbell. You're wobbly because the numerous stabilizer muscles that balence the bar through its natural path are weak. The smith will cause this imbalance to get worse. People who use the smith and get strong on it cannot transfer thsiis strength to free weighs b/c they have no balance and weak stabilizers. Plus you're setting yourself up for injury by allowing those stabilizers to stay weak. THERE IS NO GOOD USE FOR A SMITH OTHER THAN AS A PULLUP STATION FOR SHORT PEOPLE
Why can't you use a barbell? You said it yourself - you're not gonna be able to make incremental jumps w/ DBs, and those jumps are VITAL to success. There's nothing wrong wiht using DBs now and again, but for the purposes of this program you're much better off with a barbell. Plus, with a BB you use more weight.
You should be starting pretty light and getting the movements down so you have some room to progress. Then your weights will climb quickly, then they'll slow a bit and you'll milk the incremental progression for as long as possible. This will cover you for months.
Haha, so no smith machine ? Ok
My chest is aching so badly today, the whole of it, and my lats too, SO sore. I'm going to have saturday and sunday off, and start again monday. It's probably sore as on tuesday I done chest/triceps before wednesday when I started this new programme.
Not sure if it is also because of the swimming I done afterwards.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Not sure if it is also because of the swimming I done afterwards.
Jsut a thought - take it easy on the swimming at first while you're still getting sore. A light swimming session is likely to help your soreness to a significant degree, but if you really push if on the swimming after the weights, you're asking a lot of your body.
The nice thing is that soreness will be a thing of the past in due time, so you'll be able to put work into both activities. But for now let your body get conditioned to the weights.
Jsut a thought - take it easy on the swimming at first while you're still getting sore. A light swimming session is likely to help your soreness to a significant degree, but if you really push if on the swimming after the weights, you're asking a lot of your body.
The nice thing is that soreness will be a thing of the past in due time, so you'll be able to put work into both activities. But for now let your body get conditioned to the weights.
Well my lats are the worst I think, and also my pecs on my chest. I can hardly put my arms above my head, and was aching really badly in work all day.
When I'm breathing it even hurts. As I said, I think it is because I did a chest/triceps workout, before starting my new one, and the military presses I did I really had to push myself on the last 2 or 3 reps.
They really got to me. But then again, the last two days have been great. I've eaten about 5 meals a day, trying to make it up to 6 but running out of food and also going to save up for some whey protein shake.
Looking forward to getting into the gym on Monday.
The only problem I can foresee is that on Monday evening I want to go to the gym, but I also want to go on my day off on Tuesday. Doing squats both days might kill me a bit.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Really good workout, still feel it is a little short, but I spent ages recovering in between the deadlifts, really took a lot out of me. As for the bench press, found it extremely hard lifting it. Never done it without a smith machine, plus my chest isn't very strong or big, so probably something to do with it.
Thinking I may go swimming tomorrow, or perhaps on my last workout of the week, do some ab work then some swimming too.
Once I get stronger, I can add some bicep curls, forearme and even tricep work in there, once a week just to focus more on these areas.
Nearly crashed into the mirror when doing squats as it was the first time without the smith machine. It was on my second set and my weight went forward I had to quickly stand up and walk forward a few paces to get it back
All in all a goodworkout, I lifted about 10kg more than last time in squats so really pleased. And deadlifts, pleased with the increase in between sets.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Nice work keep it up those number will start marching up if you are consistant. Its good to see you are doing some serious exercises starting out like squats, bench and deadlifts this will put you light years ahead instead of using machines. Just remeber to keep your form good and dont sacrifice your form for the sake of lifitng bigger weight and you will go far.
thanks jimmym! I have a rest day today, hope my legs stop hurting. It is at the back, and glutes, Glad to see my chest is not sore though as it was seriously painful last week
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Time spent warming up: 10 minutes
Time spent lifting: 30 minutes
Cardio: none
Weight does not include bar or bolts
Bar: 45lbs
Bolts: 6lbs
Warmup
1x5 Squats with 20kg (45lbs)
1x3 Power Clean with 20kg (45lbs)
1x3 Military Press with 10kg (22lbs)
Main workout
1x5 Squats: 25kg (55lbs)
1x5 Squats: 30kg (60lbs)
1x5 Squats: 35kg (77lbs) (+ 5kg from last time (11lbs))
1x5 Power Clean: 20kg (44lbs)
1x5 Power Clean: 25kg (55lbs)
1x5 Power Clean: 20kg (44lbs) - just too hard, couldn't get the bar up and felt as if I was whipping it up rather than actually using strength. Will have to slow it down a bit next time.
1x5 Military Press: 10kg (45lbs)
1x5 Military Press: 12.50kg (55lbs) - found it really hard
1x5 Military Press: 10kg (66lbs) - lowered weight, too hard. I had to stop after 3 reps, have a breather and continue.
Summary
In short, a negative workout. I feel really good for going but I just didn't feel focussed, I felt rushed and out of place. The reason for this is because I went in the evening when it was busy rather than during mid-morning when it is quiet.
Dissappointed I couldn't have managed more, but think my body may still be adapting to all this weight. Also during the squats my back was quite sore, also when I was doing power cleans I could feel my back was sore too.
On a plus note, I'm not aching very much, I seem to be getting better, i think the 10 minutes proper stretching I do is really helping, as well as 3-4 minutes stretching afterwards too.
Nutrition
Need to go shopping again, I've run out of tuna. Just had the last can for my post-workout meal, also going to have an apple. Had some tuna today, as well as a turkey curry no chicken left!
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Hey, nice workout journal you've got! Very clear and informative, easy to read.
I'd recommend that you include the bar weight in your lifts (20kg) as that is the way bench, squat and deadlift are usually calculated.
Well on the other hand, the most important thing is to use either way and keep it so that you can follow your progress more easily.
Age: 23
Height: 5'6
Weight: 65kg
Visit my online workout journal at [url]http://forum.bodybuilding.com/showthread.php?t=413690[/url]
My pic (old): http://forum.bodybuilding.com/attachment.php?attachmentid=104860&d=1085646532
CONTROLLED LABS - WINNING the WAR against GENETICS
Senior Research and Development Consultant
Email: pt [at] controlledlabs.com
Disclaimer: The above post is my PERSONAL OPINION and DOES NOT REPRESENT the official position of any company. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility/no cross contamination).
Hey, nice workout journal you've got! Very clear and informative, easy to read.
I'd recommend that you include the bar weight in your lifts (20kg) as that is the way bench, squat and deadlift are usually calculated.
Well on the other hand, the most important thing is to use either way and keep it so that you can follow your progress more easily.
Thanks
Well At the minute I am just trying to make sure I am lifting what I should be lifting and not wasting any energy finding the proper weight.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
Well been a crap few days, missed a workout so going to do 4 this week instead of 3, also run out of food too! Forced myself to the gym, but had a banging headache whilst lifting!
Squats were really hurting my knees and the joints. They are still sore now, especially when I bend them. Any one else get this? Any advice? Pleased with squats, however I feel I am at my maximum now, and couldn't manage my last rep on my last set today, so maybe I will keep doing the same weight for a week or so, just to gain some strength before getting heavier.
Bench Press was really good, enjoyed it and didn't find it too hard.
Deadlift was good, and really struggled on the last couple of reps.
In short, not a bad workout.
GOALS for 2009:
`````````````````````````````
6 x 90kg (198lbs) bench & 1x100kg (220lbs)
6 x 120kg (264lbs) deadlift
6 x 110kg (242lbs) squat
I'm with the above poster - it's preetty odd to not just have the total weight lifted when you list your weights. The bar is 'real' weight too.
Re: knee pain. How deep are you going? If you're only going to parallel, you're putting all the forces of transition right on your knees. Going nice and deep causes your hips to be the primary load bearing joints, which is exactly what you want. Are your knees moving in/out at all? That's a no-no as well.
FWIW. I squatted 515 pounds yesterday w/ no wraps or belt and my knees feel great. Proper squatting will not hurt your knees under normal circumstances (i.e. no previous injuries, not using drugs and getting too strong for your joints, etc.).
Last edited by Guinness5.0; 02-07-2006 at 10:17 AM.
If you dont have one allready, I feel that a workout partner/spotter keeps me motivated and lets me work harder than if I am by myself. Keep up the good work.
Discounts & Deals - Sign Up!
Tuesday 31st January - Workout B
Bookmarks