My progress log

[stargazer]

all right...a lot of people seem to be doing these, so i thought i'd give it a shot too.
ok..this is my first week lifting...i just got an old, old bench and weight set from my uncle, so i'm lifting in my basement, and doing the wwb1 routine minus the leg curls, caz i dont have a machine to do those. Anyways...heres my starting stats:

5'10"
145lbs
Chest: 36"
Waist: 34"
Biceps: 12"
Thighs: 19.5"
Calves: 13"

i've only done day one so far, and heres my results
note: all weight is in lbs.

weight sets x reps
Chest

Flat Barbell Bench Press 85 2 x 6
Low Incline Dumbell Press 20 2 x 8
Dips Body 2 x 6

Back

Chin Ups Body 2 x 6
Dead Lifts 85 2 x 6
Barbell Rows 85 2 x 6
Shrugs 85 1 x 10

Legs

Squats 85 2 x 8
Hack Squats 85 2 x 8
Leg Curls dont have machine for leg curls
straight Legged Dead Lifts 70 2 x 8
Calf Raises 85 4 x 10

Shoulders

Military Press 60 2 x 6
Seated Dumbell Press 20 2 x 8
Standing Lateral Raises 10 2 x 10

Triceps

Narrow Grip Bench Press 60 2 x 8
French Press 50 2 x 8

Biceps

Barbell Curls 60 2 x 8
Hammer Curls 20 2 x 6



Its kinda embarrasing posting such low weights compared to some other guys here, but ya gotta start somewhere, right?

[mickyjune26]

You bet you need to start somewhere. Man, if you just keep at it, eat and sleep right, you will make huge gains.

When you lift for the first time, you get to see large increases in strength. What are you eating for nutrients these days? Protein? Carbs?

[stargazer]

well, i added my results from doing the legs today. trying to keep everything around 85lbs to get used to lifting and get good form. I took some weight off for the stright legged deadlifts, caz i was worried about pulling my back with to much weight. Anyways, feeling pretty good afterwards..my lower back felt a bit sore for a bit afterwards too, but now feels good again. Hopefully im doing everything right. I'm trying to do the exercises how they're executed in the wwb1 videos.
oh, and thanks for the motivational words mickyjune26 .. my diet definately needs to improve...i know im not eating enough, and that will change...just gotta get used to eating when im not hungry?? ... anyways, umm, as for what i eat...well, today i slept in a bit, and had my first meal at 12:00, which was a leftover hamburger from last night...not exactly the breakfast of champions, but usually i'll have a bowl of vector cereal or a toasted bagel with jam. Then, i made some tuna pasta salad for lunch, and have been snacking on that throughout the day. And i had a cold cut sandwhich on a 8" sub bun for the after dinner snack. I also had 4 scoops of whey protein. and 3 glasses of milk...and only drank water other then that. If i had anything else i really cant remember what it was right now. but im pretty sure that thats it anyway. oh, and i added up everything i ate at fitday.com .. and the total protein was about 120g, and calories were about 1970 i think ... and that wasnt including the 4 scoops of whey or the milk i drank with it.

[mickyjune26]

You're off to a great start.

Tell you what...I'm going to start posting my meals too. Can't wait to see your gains in the next two months.

[stargazer]

just added my results from fridays workout. I was a little disapointed with the amount of weight i was lifting, and im not sure if the amount was so low because its my first workout in those areas and im weak there...OR, if its caz i did it like 5 minutes after i woke up, and didnt have anything to eat before hand.
Either way, hopefully i'll see an improvement next week.

On another note...is working out ONLY 3 times a week good enough to see gains?? it seems like a week rest for each body part is a bit too much. Let me know what you think.

[stargazer]

and then there was progress...
i've decided to only post my results at the end of every week, so i only have to make one post each week.
anyways, this is how it went down this week....

CHEST:

Flat Barbell bench press

80 x 8
85 x 8
90 x 8
95 x 6
100 x 6
100 x 4

Low incline dumbell press

20 (2x8) .. unfortunately i dont have dumbells over 20lbs, so this is as far
as i can take it for now.

Dips

1 set of 8
1 set of 6

BACK

Chin ups

2 sets of 8

Deadlifts

115 x 6
120 x 6

Barbell Rows

90 (2 x 6)

Shrugs

110 x 8
120 x 7

LEGS

Squats

120 (2 x 8) .. found this a bit easy, but didn't want to increase to much more caz i don't
have a squat rack yet.

Hack squats

120 (2 x 8)

Straight legged Deadlifts

120 (2 x 8)

Calf Raises

130 (4 x 10)

SHOULDERS

Military press

70 (2 x 6)

seated dumbell press

20 (2 x 8)

standing lateral raises

15 (2 x 10)

TRICEPS

narrow grip bench

85 (2 x 6)

French Press

65 x 1
70 x 1

BICEPS

Barbell curls

75 (2 x 6)

Hammer curls

20 (2 x 6) *these seemed much easier then last week, i definately need
to invest in some heavier dumbells.


and thats it...overall, i was pretty surprised with the gains i saw in a few of
the exercises, too bad its just newbie gains and wont last long :(

[stargazer]

results for week 3



weight sets x reps
Chest

Flat Barbell Bench Press 95/100 1 x 6
Low Incline Dumbell Press 20 2 x 8
Dips body 2 x 6

Back

Chin Ups body 1 x 7/6
Dead Lifts 125/130 1 x 6
Barbell Rows 90/95 1 x 6
Shrugs 130 1 x 10

Legs

Squats 130/140 1 x 8
Hack Squats 130 2 x 8
Leg Curls n/a n/a
Staight Legged Dead Lifts 130 2 x 8
Calf Raises 140 4 x 10

Shoulders

Military Press 75 2 x 6
Seated Dumbell Press 20 2 x 8
Standing Lateral Raises 15 2 x 10

Triceps

Narrow Grip Bench Press 90 2 x 6
French Press 60 2 x 7

Biceps

Barbell Curls 80 2 x 6
Hammer Curls 20 2 x 6

Abs

Weighted Crunches 30 4 x 10 (day 3)



notes**...ok, french press went down, but im fine with that because i felt like i was really cheating it last week and not doing it properly at all. And i think bench press stayed the same because i was reading so many different views on bench press form, and decided to try it with my elbows tucked in a bit this week. So, can someone clarify if elbows should be out or in for this exercise??
also, since i started 3 weeks ago, i have gained about 10lbs and am now at 155lbs. Hopefully, i can keep the weight coming, and be around 170ish for christmas time.

[mickyjune26]

http://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress.html

there's a good form directory.

Keep it up with the lifts. If you stay at it until Christmas, i know you'll be happy with the results.