View Full Version : :: Total NOOBS Journal 15/05/08 ::

05-15-2008, 07:47 AM
Ok firstly now i got my weights pack and my basic diet sorted i think its good to start off with some pictures of how my body looks from month to month.

So lets see what my bod looks like without exercise for 4 years from 2005-2008.

1. http://img368.imageshack.us/img368/6767/pict0007bk8.th.jpg (http://img368.imageshack.us/my.php?image=pict0007bk8.jpg)

2. http://img253.imageshack.us/img253/6259/pict0009pz7.th.jpg (http://img253.imageshack.us/my.php?image=pict0009pz7.jpg)

3. http://img368.imageshack.us/img368/2073/pict0010cs2.th.jpg (http://img368.imageshack.us/my.php?image=pict0010cs2.jpg)

4. http://img399.imageshack.us/img399/4696/pict0011pi4.th.jpg (http://img399.imageshack.us/my.php?image=pict0011pi4.jpg)

Ha only 1 came out not dark!


Age - 29

Height - 6ft 1

Current Weight - 15 Stone (210 pounds)


So according to maximuscle my stats thus far are:

Lean Mass 168

Fat Mass 42

Body fat 20%


So now the dilemma of going at this hard or gently easing into it. I know with the excess weight i have that i should bulk but being total novice i still have to take care with what i do. So gently it is, for now...


NOOB starting diet:

Morning (with supliments):

Cereal and milk
Multi-Vit with Minerals
Fish Oil
Gingko & Bilboa
Scrambled Eggs

Post Workout (2pm):

1 pre-bought mixed protein shake (can't afford the bigger whey protein as yet) mixed with Creatine (as recomended) and Glutamine (as recomended)

Sleep from 2/3pm - 4/6pm


I want to work out using soley dumbbells for now as i will be training from home and dont have a bench. Besides that, upper body is what i want to see improvement in most of all, for now anyway.


So i decided my routine will be like this:

Warm up = 10 mins

Barbell Step Ups x 10 @ 5KG (11 pounds) Each Bar

One-Arm Dumbbell Rows x 10 @ 5KG (20 total)

Standing Dumbbell Shoulder Press x 10 @ 5KG

Bicep Curls x 10 @ 5KG

Scaption x 10 @ 5KG

Shoulder rolls x 20 forward

Shoulder rolls x 20 backwards

Warm down = 10 mins

(Thanks to Maki Riddington for showing me and naming the exercises, except the shoulder rolls which i was shown by some dood a few years ago)


I apreciate that this routine looks weak but i have to start somewhere and if my arms dont ache or my heart doesnt race then i will surely up the amount of reps before upping the weight. Depending on my own comfort level as i do this each day will depend on how i change things.

D2E 15/05/08

EDIT: (Ordered skipping rope and hand/wrist exercisers)