Mike's First Workout Journal

[myke]

Hey guys,

My name is Mike. I am pretty new to lifting weights, im sure lots of you can tell with all the noobie questions i have asked in the past few months. First off i would like to thank you guys for putting up with the stupid questions, and thank you for getting me started.

I am an Ectomorph so im finding it some what hard to gain mass. My goals are pretty straight forward. I want to eat healthy, gain muscle, but more importantly i want to gain strength.

Right now im on a high protein diet of course. I eat lots of chicken breasts,tuna and have a few protein shakes a
day.

Usually my day consists of this

Meal 1 - Protein Shake, Bowl of Wheat Cereal

Meal 2 - 1/2 cup Oats, Apple

Meal 3 - Chicken Breast,Salad

Meal 4 - 1 can of Tuna mixed with mustard and Yogurt

Meal 5 - This varies from day to day depending on what mom cooks if she doesnt cook something healthy i will make a Chicken breast and salad

1 scoop ON Whey Protein shake before Workout (i know this isnt a meal)

1 scoop ON Whey with 1 scoop of gatorade and 1/2 of oats Afterworkout

Meal 6 - 30 mins before bed 1 can of tuna


Supplements

ON Whey and Creatine

Currently iam 5'10 170lbs (yes, i know im skinny)

My split is

I mostly do a 3x8 (i think thats how i write it,3 sets 8 heavier reps)

Monday - Back/Biceps

Wednesday - Legs/Shoulders

Saturday - Chest/Triceps

I fit cardio and abs on either off days or after my workout.

Remember iam new to this,so i thank you guys for reading this and giving me any tips for my workout or my nutrition/sups.

Thanks again.

Mike

[myke]

Music - Lamb of God

Back/Biceps

BACK

PULLUPS

Bodyweightx8
Bodyweightx6
Bodyweightx6


BENTOVER BARBELL ROW

25X8
25X8
25X8

This was my first time doing this excerise, i kinda had a problem with the form at first. The weight was a little light, but next week im gonna keep the same weight and work on my form.


SEATED CABLE ROW

160X8
160X8
160X6


DEADLIFTS

I need someone to show me proper form before i start these.

BICEPS


INCLINE DUMBELL CURLS

25X8
25X6
25X6

BARBELL CURLS

I think the bar weights 45lbs.

55x8
55x6
55x7


I dont know if i should add another bicep exercise or not. Any opinions?

[beau_zo_brehm]

I dont know if i should add another bicep exercise or not. Any opinions?

I wouldn't worry about adding another exercise, but I might think about doing dumbell curls instead or barbell. I see you're doing incline dumbell curls though, so I don't know, it might help you to mix it up. Also, since you said your main goal is strength, you should give us some numbers to work with and tell us what your specific strength goals are.

Good Luck,
Beau

[myke]

Thanks beau

Mosty i would love to see myself in the near future...

Doing pullups with some weight attached. This is my favourite exercise so i would love to be able to gain strength in this.

Flat DB Press - Right now iam doing 60lbs i think im ready to try doing 65's next day. But i would also love to gain strength there.

Seated Military Press - This workout is new to me. but i love it so far.

And of course DB curls.

As you can see im not very strong thats why i would love to gain strength, dont get me wrong i also want muscle ( i know with strength comes muscle) but im just so weak i would like to gain some strength.

Thanks

[myke]

Music - Godsmack

Shoulders/Legs

Shoulders

Shoulder Press

45 x 8

45 x 8

45 x 6

Sitting Military Press

70 x 8

70 x 8

70 x 8


Side Lateral Raise With Cable

I like to do less weight and high reps on this because i find that i feel more of a burn in my side lateral

20 x 12

20 x 12

20 x 12

Cardio

I ran on the elyptical for 30mins with my heart rate between 124-134
i was told this is best for me to burn fat.

Notes Today i didnt do any legs because i twisted my bad knee at work and it was pretty sore, so i am taking this week off legs just incase. Overall though i was happy with my workout. Today was my first day doing the sitting military press, i could put some more weight on next time. i really enjoy that exercise. i just switched to it from behind the neck press because i got a sore next from it last week.

I was wondering if i should add in some rear delt work, or does my back workout take care of that?

[myke]

Music - Avenged Sevenfold

Chest

Incline BB Press

125 x 8

125 x 8

125 x 7

Note I am going to up the weight 5 lbs next week.

Flat DB Press

60 x 7

60 x 8

60 x 6

Decline DB Press

60 x 7

60 x 7

60 x 7

Triceps

Close Grip Press

85 x 8

85 x 8

85 x 8

Note Just did this for the first time today and i love it. I will use more weight next week.

Cable Rope Overhead Tricep Extension

90 x 8

90 x 8

90 x 8

Note More weight added next week.

Seated Tricep DB Press

50 x 8

Note I only got through one set of these today. For some reason i was getting a pinching feeling in my shoulder, so i stopped.

[myke]

BACK

PULLUPS

BWx8
BWx6
BWx6
BWx4

Note: I decided to add in a 4th set.



BENTOVER BARBELL ROW

25X8
25X8
25X8

Note: Still working on proper form.


SEATED CABLE ROW

160X8
160X7
160X5

Note: I was pretty pissed with my poor performance on this exercise today.

DEADLIFTS

Note: Today a guy at the gym was nice enough to show me good form. So i am gonna prac with light weight for a bit so i dont hurt myself.

BICEPS


INCLINE DUMBELL CURLS

25X8
25X8
25X7

Note:

BARBELL CURLS

55x8
55x8
55x7

Note:

[nycste]

everyones gotta start somewhere keep your log going read some others get some ideas do what u feel best and best of luck bro

[myke]

everyones gotta start somewhere keep your log going read some others get some ideas do what u feel best and best of luck bro

thanks alot man!