View Full Version : Getting down to business! A rookie's first journal...

09-08-2008, 05:42 PM
Alright everyone,

I have decided to start a journal in hopes of chronicling my progress. Just to start off, I'm a 23 year old student with no former weight training experience. I'm 5'10 and 177 pounds.

I've been reading through this website thoroughly and decided that the WBB1.1 is my best route in achieving my goals.

Some of my goals include:

Finishing the WBB1.1 program (completing all stages as best I can)
Staying dedicated, and true to myself
Eat healthy
Bench Press 200#
Start squating significant weight in the rack (currently just doing DL and squatting on the HammerStrength machine)
Increase strength in my biceps (I can hardly curl 20#)

Well I am going to try and keep this as updated as possible.

Today was my first day of WBB1.1 and the workout went like this:

Squat on HammerStrength 205#
Alternating Lunges 30# (this was tiring for me)
Good Mornings 45# (Just the bar, working on form, first time)
Standing Calve Raises (Need tips for this workout, used HammerStrength Squat @ 70#)
Diagonal Wood Chops 40#
Planks (30 seconds on front, and each side, X2)

Each exercise was completed with 6 sets per exercise, with <1 minute of rest in between sets, and 5-8 reps in each set. These are being done at 65%-75% 1RM, however I did not know how to calculate this for the lunges (and they were quite hard after the HammerStrength squats).

I will keep you posted on tommorow's workout. Wednesday is an off day but I think that I am going to go swimming. Good or bad idea?

I am currently eating ~ 2000 cals a day and drinking at least 1 MuscleMilk shake per day.

Comments and critique are really, really appreciated. As you can see I am just starting out. Once I have 10 posts I will put up a photo. I am really stoked to start off, hoping to see great improvements because I am literally starting from scratch.

Thanks a lot for your input and help, wish me luck!


09-08-2008, 05:58 PM
Alright, finally 10 posts! Now I can put up the pics. LOL. These pictures were taken on 9/6/2008 and not after a workout, but just after I woke up in the morning.

Relaxed Front:

Flexed Front:


Relaxed Back:

09-08-2008, 06:56 PM
WBB1.1 is a good start. I would up your calories to 2500 - 2700 a day. Your pretty lean already, it will also help with recovery. Dont worry about the weight on the bar, it will go up quickly once you form sets in. Good form is more important than weight. Practice doing squats with a broom stick in front of a mirror at home. The Hammer squats are ok, but not really a replacement. Best of luck to you on your journey. Hope you stick with it.

09-08-2008, 10:31 PM
See what a weird dichotomy...I feel like I am fat? I guess I just want to be cut and ripped like I see a lot of people. Should I pass that notion and try to eat more?

09-09-2008, 11:19 AM
You are not fat, I would definitely put on weight. Then when you cut, you will have something to show off. Dont go crazy and eat abunch of junk, keep it clean, and slightly over maintance. So you need around 2500 just to stay where you are at. So take in around 2700, you will gain slowly. But it will be pretty clean weight. I have put on 12lbs this year with out changing my pants size. Best of luck.

09-09-2008, 11:09 PM
OK so here was the workout for today! (All exercises completed with 6 sets and 6-8 reps per set unless otherwise noted.)

1) Standing Dumbbell Should Press -- 30#
2) Flat Bench Press -- 115# (Set 6,6,6,4,4,5)
3) Straight Arm Pull Downs -- 90#
4) Standing Bicep Curls -- 25#
5) Dips -- 3,4,4,5,4,5
6) Planks (3 sets, 1 min. each)
7) Decline/Jackknife crunches
8) Crouched Cable Crunches -- 90#

Felt like a good workout. Started the BP at 125 for the first 3 sets and definitely couldn't hang. My biceps are my weakest body part in which it is almost embarrassing for me...

Any thoughts would be greatly appreciated. Today I ate a healthy 2370 net calories so I think that is pretty good. What do you all think about those levels? Tomorrow is a rest day (thank god my legs are killing me from Monday!!!)!

Thanks a lot for your input and critique!


09-10-2008, 11:13 AM
Enjoy the day off...:cool: You know you're hittin the gym hard, when those rest days become so enjoyable. As far as the biceps being weak, just get over it. A big ego will always keep you from getting big. We all had to start somewhere, so just ignore the weights and focus on form and hitting the target muscles. The weight will come, just be patient. It's not a sprint, it's a marathon. So might as well get comfortable lol

09-10-2008, 04:47 PM
UPDATE: i can hardly walk! thank god for the day off...damn lunges

09-11-2008, 08:48 PM
So here was my workout for today..!

Deadlift: 135# x 6
Step Ups: 30# x 6
Pull-through: 90# x 6
Seated Calf Raises: 60# x 6
Walkouts: 6 x 6
Side Planks: 30s...3 times each side
Abs: jackknives 20 x 3
crunches 20 x 3

Not too tiring of a workout...worried about upping my deadlift weights because I am still a bit concerned about my form. My legs have finally recovered a bit but I think today probably didn't help. Does anyone have any routines I should possibly add to WBB1.1, I added some abs today.

I think that I am averaging about 2000 calories a day with keeping track on my daily plate!

Any feedback would be great for the newwwwwwwwwwbie


09-14-2008, 09:04 PM
Workout for last Friday (the 12th).

Seated Wide Grip Cable Row - 105#
Scaption - 20#
Pulldowns - 100#
Dumbbell Skull Crushers - 25#
Shrugs - 40#
Biceps - 25#
Pushup Variations - 'til collapse
Leg Raises - 6 x 10

It's sunday night and im feeling good and excited about tomorrows workout! Hopefully I wont be as sore as last week...Ill let you all know how it goes.

09-15-2008, 10:57 PM
Today was same as 9/8/08 except that I couldnt do the lunges...god damn, I think I have a tight hip flexor or something in my right leg. I went down and couldnt pull back up. It was awful. Kinda inside of the thigh/groin/upper ass area. Also another change was seated calve raises with 60# weights on each knee.

09-17-2008, 09:59 PM
day off...stoked!

09-17-2008, 10:03 PM
whoops my bad.. forgot to comment about tuesday's workout.

the changes to this routine included:

1) Standing Dumbbell Should Press -- 35#
2) Flat Bench Press (on HammerStrength...I had no spot)-- 3 x 150# & 3 x 170 (Set 6,6,6,6,5,5)
3) Straight Arm Pull Downs -- 90#
4) Standing Bicep Curls -- 25#
5) Dips -- 6,6,6,5,5,5
6) Planks (3 sets, 1 min. each)
7) Jackknife crunches
8) Cable Chest squeezers...lol don't know the name ---#35

09-19-2008, 11:35 AM
thursday i didnt make it to the gym :( because I was invited to go fishing instead...we caught some fish and had a pretty long hike so it was a good deal and I got to sweat