From Nothing to Something [Greyskull Phrak LP]

[SQLGod]

So this is the beginning of me going to the gym, getting stronger, and eventually looking shredded.
After doing some basic reading and research I've decided to go with Greyskulls LP, Phrack variation.
Might I say this is the first time I've ever been to the gym, I'm a total newbie when it comes to this stuff, so any advice, tips, suggestions, etc are greatly appreciated.

About me
Height: 5'11"
Weight: 158 pounds
Age: 25
Calorific Maintenance: 2300
Calorific Goal per day: 2900

Program
Day 1
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats
Day 2
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
1x5+ Deadlifts
Day 3
3x5+ Chinups OR Barbell Rows (alternating)
3x5+ Overhead Press OR Bench Press (alternating)
3x5+ Squats

[SQLGod]

Week 1 - Day 1
Having never even really been into a gym before it was quite daunting. I had a look around and got a feel for the place before finally deciding to start the workout, Unfortunately, the room with the barbell and weights in was completely full. I decided to use the machines for the first two exercises, now that I'm more comfortable I will just wait until the barbell and weights are free next time.

Everything seemed to of gone okay, I wasn't very strict with keeping to the plan, I figured I would just get comfortable with the gym first and then do everything according to plan next time.
I added some abs exercises as it's something I would like to enhance, and I felt like I wanted to spend a bit more time in the gym. Please let me know if this is wrong to do.

Lat Pulldowns - 40kg/88 lbs
- 2 x 5
- 1 x 10

Chest Presses - 40 kg/88 lbs
- 2 x 5
- 1 x 11

Squats - 45 kg/99lbs
- 2 x 5
- 1 x 10

Situps
- 2 x 5
- 1 x 8

Russian Twist with ball
- 2 x 10 each side
- 1 x 4 each side

Plank
- 2 x 1 Minutes
- 1 x 30 Seconds

Afterthoughts
Holy **** them squats have killed me!

[SQLGod]

I'm thinking about doing a 4 day instead of 3-day routine.
Heres what I've found in regards to 4 days, please advise:

============================
Upper Body A - Monday
============================
Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lateral Raises
2 sets of 10-15 reps.
1 minute rest between sets.

Triceps Pushdowns
3 sets of 10-12 reps.
1 minute rest between sets.

Dumbbell Curls
2 sets of 12-15 reps.
1 minute rest between sets.


============================
Lower Body A - Tuesday
============================
Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.


============================
Upper Body B - Thursday
============================
Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Flyes
2 sets of 10-15 reps.
1 minute rest between sets.

Barbell Curls
3 sets of 10-12 reps.
1 minute rest between sets.

Skull Crushers
2 sets of 12-15 reps.
1 minute rest between sets.


============================
Lower Body B - Friday
============================
Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Calf Raises
4 sets of 10-15 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.

[SQLGod]

Scrap that last post, I think that may be too advanced for me until I've built up my strength significantly.
I'll stick with GSLP and add some accessories.
Unsure what accessories to add though...

[SQLGod]

Week 1 - Day 2
So today I get to try the new exercises I haven't done before. The gym I'm currently it doesn't have a squat rack, bench press rack and only has up to 70KG of weights... I'm going to join a new gym next week, as this one is ****e.


Barbell Row- 50kg/110 lbs
- 2 x 5
- 1 x 5
My back was sore after this, I'm unsure if it was sore because of bad form (most likely) or it was just muscle soreness from working hard... Either way, I don't like these, especially when I have no one to help me with form etc. Perhaps my new gym will have some people there who I can ask for help.


Bench Press (Machine) - 40 kg/88 lbs
- 2 x 5
- 1 x 5
Again, I used the machine which I really don't want to do, but because of this 3rd world gym, there is no holding rack which scares me as I've never really done these exercises before and I don't feel like dropping the weights through my ribcage.

Deadlift- 70 kg/154lbs
- 2 x 5
- 1 x 5
This was ok, again a bit concerned about my form. Also, the gym has no more weights left to put on the barbell so I will never progress on this unless I move gyms...

Situps
- 2 x 5
- 1 x 8

Plank
- 2 x 1 Minutes
- 1 x 30 Seconds

Afterthoughts
Went well, feel more confident now and starting to find the weights that are pushing me. Desperately need to move to another gym though.

[SQLGod]

Week 1 - Day 3
Ready and feeling good, I wake up now and can't wait to go to the gym. I wish I could go more often.


Lat Pulldowns - 50kg/110 lbs
- 2 x 5
- 1 x 7

Chest Press (Machine) - 35 kg/77 lbs
- 2 x 5
- 1 x 5
I seem to of gone down 5kg, not sure why I couldn't handle 40kg, I think I may have tired myself out doing something before it... Lesson learnt.

Squat machine - 80 kg/176lbs
- 2 x 5
- 1 x 12
Didn't want to do barbell squats on my own, without a rack, also the lack of weights issue.

Rowing machine
1000m on level 10

Leg Curls
Forgot to note down the weights... d'oh.

Afterthoughts

[SQLGod]

Week 2 - Day 1
Had my shakes, had lots of protein today. Feeling good.


Pull Ups
- 2 x 5
- 1 x 7

Overhead Press - 47.5 kg/104 lbs
- 2 x 5
- 1 x 5

Leg press thing - 90 kg/198lbs
- 2 x 5
- 1 x 9
Wasn't enough weights to do deadlift, so I did some leg extensions and the machine squat weight thing.


Afterthoughts
I've signed up for a new gym which has all the equipment, this should make my workout a lot better and safer.