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noahfor123
05-14-2002, 03:15 PM
my name is noah im 18, 5'9, 160 lbs. i just started weight lifting about ten weeks ago, because i signed up for a strength training class in high school. im getting more into it because its fun making gains and what not. i dont really know that much about lifting since i only found this site about a week ago, and i dont trust most of the info given to us in strength training. for instance the instructor told us to eat "only" 400g of protein a day, which in his opinion wasnt that much.

i started the wbb1 routine today 5/13/2002, which i had to change a little, because the class is only 30 minutes long with limited equipment, and i dont have access to other gym equipment. also there i things we are required to complete so that interferes also. and its also hard to find a spotter because many of the kids are off doing there own things.

this is how my workout went today, its as close as i could come to the wbb1 routine with the restrictions and all. i know its only 3 days a week but i have to do it 4 days, so i split back and chest up.

my goal is to gain mass right now, i guess i have a pretty low body fat, but i gained a little when i started lifting. ive never measured it but you can see my abs, although i look a little fat when im sitting down


5/13/02

flat bb bench:

130x6
135x5
140x4

i know i should do 6-8 reps but the teacher has this chart i have to follow for flat bench, for a grade.

incline bb bench:

95x8
100x7

decline bench:

85x8
85x7

should the weight have decreased that dramatically from the flat to the decline.

here is my diet for the day, ill only post it today because its mostly the same every day

5:40 a.m:

zone bar, 2 handfulls cheerios, handfull soy nuts, teaspoon orgaic peanut butter that tastes like crap, i piece ezekial bread(this stuff is wholer that whole wheat), bannana, glass skim milk, 5g creatine with apple juice, i think that was it.

is there a better way to measure 5g of creatine than the heaping teaspoon, because that seems so arbitrary. some sort of scam to get you to use up more so you have to buy more. i don't have time to weigh it.

11:00 a.m:

zone bar

12:00 p.m:

workout

12:30 p.m:

whey mixed with gatoraid. my whey also contain glutamine and bcaa. my mom bought it.

2:30 p.m:

10 shrimp, crab cake, dark green salad with chick peas no dressing, glass skim milk, sweet potato no butter i dont use any butter ever

4:00 p.m:

handfull soy nuts, glass milk

5:00 p.m:

rice pilaf, can of salmon

6:30 p.m:

spaghetti with meatsauce, can of tuna, galss skim milk

7:30 p.m:

handfull soy nuts

8:00 p.m:

sleep

i also take i multi vitamin. is centrum alright?

noahfor123
05-14-2002, 03:28 PM
5/14

Narrow Grip Pulldowns:

110x8
110x8

Deadlift (my first time doing this)

135x10
155x10

Wide Grip Pull Downs

100x8
100x8

Shrugs(first time with these as well)

90x10

i couldn't really tell if i was doing the shrugs right, it didn't seem like i was getting my shoulders very high, maybe i was using too much weight

noahfor123
05-14-2002, 03:31 PM
also 5/14 was the senior prom so my strength training class was shortened to about 20 minutes. im a senior and i didnt go cause i couldnt get a date. it made me feel like crying.

The_Chicken_Daddy
05-14-2002, 03:35 PM
Can you do some sort of flye movement for chest? or maybe dips?

Make sure your deadlift form is perfect.

No one really needs 400g protein a day. That guy is a moron.

Centrum is aight, but i'm not toally sure how much of what vitamins are in it. If it's a "weak" multivit then take one in the morning and one in the evning.

For shrugs, try and make your shoulders touch your ears. You won;t actually achieve this feat, but it's a decent gauge.

Congratulations for picking up a new hobby and best of luck! :)

noahfor123
05-14-2002, 03:38 PM
when your doing dips for the chest are your palms facing in towards your body or behind you?

The_Chicken_Daddy
05-14-2002, 03:41 PM
Parallel bars either side of you. Not bench dips.

noahfor123
05-14-2002, 07:28 PM
5/15

rest day

gregnb
05-14-2002, 07:31 PM
Yeah, I hear ya on the prom thing bro.. I didn't go either.

Wish ya the best of luck with your training and dieting :)

noahfor123
05-15-2002, 08:13 AM
Today is 5/15 and my chest is still very sore from monday. my traps and "erector spinae" are also sore, but my lats don't seem to be sore at all. Also, is my diet ok?

ElPietro
05-15-2002, 08:27 AM
Hey man congrats on starting training. Everything is looking decent for starting out. Your diet is pretty good as well...I wouldn't worry too much about the approximation of your creatine...it doesn't have to be exact. I don't know how different organic peanut butter would be from natural peanut butter but I know natural tastes pretty much the same as regular...you just gotta stir in the oil every now and then...

Since this is a class just go with the flow for now...but the best thing you can do is just make sure your form is as good as it can be...never sacrifice form just to lift bigger...the only weights that should be important to you are your own...so just make sure you use them as a guage on progress...don't worry about what others in your class are lifting.

Good luck man...and the best thing I can say is just keep coming to this site...it will really help you stay focused...there's a lot to read here and you will get quick answers to most questions you can think of. :thumbup:

noahfor123
05-16-2002, 09:24 AM
5/16

Today is supposed to be leg day, but I didn't go to school, and I don't have the means to do a leg workout at home, but I do have the equiptment to do arms. Would it be ok to switch up arms and legs?

noahfor123
05-16-2002, 12:32 PM
5/16

I went ahead and did arms anyway, I didn't do shoulders because I didn't have enough time.

French Press

37.5x8
42.5x8
42.5x7
42.5x6

My back was incredibly arched during the french press, is that a problem? I wasn't cheating the weight up, but when I lowered it it just puled my back into an arch.

BB Curls

55x8
55x8
55x7
55x6

noahfor123
05-16-2002, 06:29 PM
Can anyone recommend what type of cardio i should do, and what time of day, and what days? For instance should I do cardio on days that I don't work out?

noahfor123
05-17-2002, 01:34 PM
5/17

Squat

135x8
135x8

Hack Squat

115x8
125x8

S L Deadlift

125x8
135x8

Leg Curls

35x8
45x8

ElPietro
05-17-2002, 02:30 PM
Cardio is best done on days you don't workout...if you have to do them on days that you workout you can either split them up at different times during the day...or do your cardio after your lifting. Just never do your cardio before you lift.

noahfor123
05-20-2002, 04:42 PM
5/20

Flat BB Bench Press:

135x8
135x5

Incline BB Bench:

100x7
100x5

Pec Deck:

90x7
90x5

Am I supposed to go to, or past failure on the first set of my exercises?

captain piddles
05-20-2002, 04:46 PM
cant go past failure, failure is the all out end

noahfor123
05-20-2002, 06:09 PM
yea but that didn't answer my question. am i supposed to go to failure on the first set i do, beside warm up. and by past failure i meant partial reps and negative failure.

noahfor123
05-21-2002, 01:18 PM
5/21

v grip pull down:

120x8
120x7

deadlift:

155x8
155x8
175x8

I feel awkward when doing these. I'm not sure if I have come close to failure on these, because my form gets bad after a couple of reps. Does anyone have tips on keeping good form.

V grip pull down:

110x8
100x8

Shrugs:

70x10
80x10

Since I started working out three minths ago, I have only done back, chest, and a little legs. I have only done arms once because I figured they would grow because my back and chest routine incorporates my arms. And this is true, it seems like my arms are huge compared to how they were at the start of my lifting, but that my chest and back have not grown at all. My arms have never been sore after a workout either. Why is this?

noahfor123
05-25-2002, 09:53 AM
5/23

Frech Press

45x8
45x8
45x8

Hammer Curl

30sx8
30x8
30x8

noahfor123
05-25-2002, 09:56 AM
5/24

Squat

145x8
145x8
145x8

SLDL

125x8
125x8
125x8

Leg Curls

45x8
45x8

noahfor123
05-29-2002, 05:03 PM
5/28

BB Bench

135x7
135x4

Incline

100x8
100x7

Decline

85x7
85x7

I think I got weaker on my flat bench, but maybe i just didnt eat enough carbs. also my second decline set was easier than the first for some reason.

ElPietro
05-30-2002, 11:32 AM
Originally posted by noahfor123
I feel awkward when doing these. I'm not sure if I have come close to failure on these, because my form gets bad after a couple of reps. Does anyone have tips on keeping good form.

Since I started working out three minths ago, I have only done back, chest, and a little legs. I have only done arms once because I figured they would grow because my back and chest routine incorporates my arms. And this is true, it seems like my arms are huge compared to how they were at the start of my lifting, but that my chest and back have not grown at all. My arms have never been sore after a workout either. Why is this?

On the deadlifts if your form is being compromised lower the weight. Try to keep your head up...a good way to do this is to focus your eyes on something higher up along the wall. Keep your back straight and have someone watch you do a couple sets to make sure they see you doing the movement correctly.

You can add in some direct arm work if you wish. I generally don't get sore in the biceps either...it isn't a very big muscle. Your triceps perhaps you should do maybe one direct exercise for. They are a bit bigger and will assist you in your bench strength. You can try something simple like pushdowns on the cable machine or get a bit more elaborate and try skullcrushers, also known as french press.

If I could make another suggestion it would be to focus on your legs equally with the rest of your body. Legs are very important to train...you will find that compound movements like squats will help you grow and strengthen overall not just on you quads.

Don't be afraid to try new things at this stage...you are just starting out so the more things you try the more you'll learn what you respond best to, and simply put, what you enjoy doing the most. Keep it up man you're doing great!

noahfor123
05-31-2002, 06:43 PM
5/30

V Pull Downs

130x7
120x8

Deadlift

165x8
165x8

Pull Down

120x7
120x6

Shrugs

90x10

noahfor123
05-31-2002, 06:44 PM
I measured my legs today and they are 24 inches in girth, last week they were 23, and my waist has stayed at 32.5. is it possible that they grew this much in a week, or could it just be fat?

noahfor123
06-03-2002, 05:34 PM
6/3

BB Bench

135x8
135x5

Incline DB Bench

40'sx7
40x5

Decline BB Bench

90x8
90x7

noahfor123
06-04-2002, 02:03 PM
6/4

V grip pulldown

130x8
130x6

Deadlift

135x8
145x8

Curl Grip Pulldown

120x8
110x8

Shrugs

90x10
90x10

noahfor123
02-12-2003, 08:08 PM
Yea so a month after the entry before this one I had surgery and didn't work out until two weeks ago. I decided to start this journal back up to keep track of my lifts. It seemed helpful before.

Monday:

Flat BB bench:

105x7
105x5
105x4

Pulldown:

60x8
60x8
60x8

Deadlift:

105x8
105x8

Shrugs:

70x10

Today:

Leg Curls:

50x8
50x8

Squats:

105x8
105x8
105x8

STDL:

115x8
115x8

I lost almost all the strength and mass I had before, but I am motivated and my diet is intact, so I don't really mind.

noahfor123
12-29-2005, 02:23 PM
3 years later:

Thursday:

Squat 200x5
185x5
185x5

Deadlift 225x5
245x6
245x5

noahfor123
12-29-2005, 02:53 PM
I'm 22 now, still 5'8-9, still 160lbs, approximately 14-18% bf. Right now, I'm on a crash cut for some reason, but I'm going to start bulking soon.

Here is my proposed bulking diet:

Cottage Cheese 1.5 cups
Oats 3 cups
Milk 4 cups
Peanut Butter 3 tbs
Chick Peas 1 cup
Egg White 3 whites
Egg Whole 1 whole
Chicken Breast 1 breast
Tuna 1 small can
Spinach
Green Beans
Whey Powder

Totals: Cal 2917 Fat 92 30% Carb 275 34% Protein 247 36%


I calculated it on fitday.com. I thought protein had as many calories per gram as carbs, so why is protein a greater percent than carbs? Anyway, how does that look? Also, how is it possible to eat only 1 gram per pound protein, have ratio of 40/30/30, and still get enough calories? Also, 39g protein in three cups of oats?

I'm going to use fortifiediron's hypertrophy/strength routine when I start bulking.

My goal is to consistantly gain size and strength.

noahfor123
12-29-2005, 09:30 PM
Here are some pics:

http://tinypic.com/jfgaj4.jpg
http://tinypic.com/jfgaz9.jpg
http://tinypic.com/jfgb5k.jpg
http://tinypic.com/jfgb9u.jpg
http://tinypic.com/jfgbhe.jpg
http://tinypic.com/jfgcw2.jpg

noahfor123
12-30-2005, 01:31 PM
Friday:

Pull Ups:
8
4
4
2

Seated Dumbbell Shoulder Press:
42.5 x 8, 8, 8

Bench Press:
135 x 5, 4, 3

Dumbbell Shrugs:
60's x 8, 8