PDA

View Full Version : my journal



beginner18
01-02-2002, 02:42 PM
as my new years resolution ive chosen to begin taking working out seriously, ive previously been on and off for the past few months, and have been wanting to get back into it

im currently 96kg (not sure what that is in lbs)
and am 185 cm and 18 years of age

i`m borrowing a book off a friend with all different kinds of workouts in it to decide what i want to do, but im thinking of basing my plan something along the lines of this..

Mon - Legs
Tue - Chest, Triceps
Wed - Rest
Thur - Back, Biceps
Fri - Shoulders, Abs

any suggestions would be more than helpfull and ill post up my
routine soon

beginner18
01-02-2002, 03:27 PM
just checkt it out
im 196lbs and around 5'11 with 20% body fat

im thinking i wana loose some weight while bulking up? is this possible? if so.. how? just cutin fatty foods out or cutin calories?

beginner18
01-03-2002, 07:13 AM
i borrowed my mates book, and these are the area's im goin to work on..

-chest
-back
-shoulders
-arms
-legs
-abs

this is how my plan looks so far following the spread
workout | rest | workout | rest | workout | rest | rest |

day1:
chest
-barbell bench press
-incline barbell press
-wide grip push ups

abs
-5 minutes of sit-ups with ab-roller

day2:
one hour of cardio (basketball)

day3:
back
-one arm dumbell row (neutral grip)
-bend over barbell row (pronated grip)

legs
-squats

day4:
one hour of cardio (basketball)

day5:
shoulders:
-standing military press (barbell)
-alternative front arm raise (barbell)
-upright row

arms:
-standing barbell curl
-tricep pushdown (barbell)

day 6 & 7:
one hour of cardio (basketball) each day

i will figure out which weights and how many sets i will do once i have a feel of what i can lift

Reinier
01-03-2002, 07:30 AM
"im thinking i wana loose some weight while bulking up? is this possible? if so.. how? just cutin fatty foods out or cutin calories?"

losing fat and gaining muscle at the same time naturally is not possible since the one would require eating fewer calories than you burnn and the other requires fewer.

you play basketball?
u any good? i play loads myself/

if you are 96 kilograms you are more like 211 lbs...
0.454 kilograms = 1 lbs

so ur pretty big already...

dont use an ab roller. they stink. use weighted crunches or cable crunches to train abs.

i recommend you post your routine in training board so people can comment on it.

same with diet post your diet in diet and nutrition...

beginner18
01-03-2002, 07:51 AM
thanks 4 the tips.. ive posted both my routine and the diet im thinkin of doing in the diet section..

..ive been playin ball for a few years now, used to play in division 1 in our local league untill i broke my ancle, now i just play hoops wif mates at the park

how long do u think i should bulk up my muscles before i start cutin down and loosing weight & bodyfat?

Reinier
01-03-2002, 08:14 AM
depends how how bf% you are willing to get.
be ready to get some really weird looks when people see a guy like 25-30% bf who works out all the time.

when i started to lift seriously i was 18% and faced the hard choice of whether to cut or to bulk first.
i chose to bulk but i have often had second thoughts, and often i was sure i made the right choice.
i suppose it doesn`t matter much, its just your preference.
usual is to bulk from end of summer till spring and then cut from spring to summer to look ripped when its warm and you will wear fewer clothes.

i feel strange telling you stuff, cuz your far bigger than i am lol.
I play basketball, im the starting center for my team, we won first place this season, but im not sure if it means too much cuz the level we were up against wasn`t too high.

anyway i wouldn`t like to swing back and forth between cutting and bulking too much, usually takes some time to really get your bulk or cut going and get the hang of it.

beginner18
01-03-2002, 02:38 PM
lol *pats his pot belly*
i think i might bulk up for 5 weeks, then start cutting down..
would this leave me enought time to bulk up?

beginner18
01-03-2002, 04:06 PM
ok heres my diet im goin to try and stick to while workin out...

meal1: 3 scrambled eggs (only 2 with yolks) & 3 slices of whole wheat bread

meal2: tomato salad with milk

meal3: 1 piece of chicken breast & boiled baby peas

meal4: 1 piece of chicken breast & a cup full of brown rice

meal5: small bowl of pasta & whey

meal6: 2 slices of bread with natural peanut butter & a glass of milk

ill add up the calories / protein / fat levels once i buy the things i dont have and read the info on the packs

beginner18
01-03-2002, 10:36 PM
.. thinking of taking out the 6th meal all together and replasing it with a whey protein shake and leaving meal 5 just as a small bowl of pasta

ericg
01-04-2002, 06:39 AM
You need to do some serious reading in the articles section....

http://www.wannabebig.com/archive.php?catid=2

First I would check out the dieting basics article....food and the way your body reacts to it is a tricky thing, just read up and learn.
:study:

beginner18
01-06-2002, 08:31 AM
change of plans.. takin up the keto diet now.. hehe.. just been readin up on it n read its ideal for tryin to trim down bodyfat while still maintainin your muscle growth.. just reading up on it a lil more then ill begin it..

beginner18
01-15-2002, 10:31 PM
been busy readin up on stuff and busy wif other things..
got my licence last week so ive hadly been home hehe :)

ok ive planned out my workout.. and coz ive got limited resources, i gota use light weights for some excersises, so i'll just jack up the reps for them and do as many as i can.. theyre marked as failure.. the ones where its apropriate 4 me to do more weights, ill do them with pyramid sets..
1st set with a warm-up weights, bout 20-25 reps
2nd set with the max weight and 8-10 reps
3rd set with a lil less weights and 10-12 reps
4th set with a lil less again and 12-15 reps
5th set with the warm-up weights to failure (as many as i can)

im also doin 2 days of cardio.. either basketball or tennis

here is my plan so far.. ill post my diet later on.. im goin to the supermarket 2nite to stock up on low carb foods n stuff.. ill prolly be there for ages lookin @ the nutricion info but its kewl.. its open 24hrs ;)

ok here goes.. ps ignore the page numbers, ive got this lil book with the excersises and stuff n its just a reference to it..

-= MONDAY =-

CHEST:
Barbell Bench Press - pg 14 (Pyramid)
Dumbell Chest Flye - pg 16 (failure)
Wide Grip Push-Up - pg 23 (failure)

ARMS:
Standard Barbell Curl - pg 73 (Pyramid)
Seated One Arm Concentration Curl - pg 75 (failure)
Tricep Pushups - pg 82


-= TUESDAY =-

BACK:
Bend Over Barbell Row - pg 44 (Pyramid)

SHOULDERS:
Standing Military Press - pg 56 (failure)
Alternative Front Arm Raises - pg 61 (failure)

LEGS:
Squats - pg 92 (failure)
Lunges - pg 99 (failure)

ABS:
Bent Leg Sit Up - pg 124 (failure)
Standing Side Bend - pg 134 (pyramid)


-= WEDNESDAY =-

30 min basketball


-= THURSDAY =-

30 min tennis


-= FRIDAY =-

CHEST:
Barbell Bench Press - pg 14 (One Set to failure)
Dumbell Chest Flye - pg 16 (One Set to failure)
Wide Grip Push-Up - pg 23 (One Set to failure)

ARMS:
Standard Barbell Curl - pg 73 (One Set to failure)
Seated One Arm Concentration Curl - pg 75 (One Set to failure)
Tricep Pushups - pg 82

BACK:
Bend Over Barbell Row - pg 44 (One Set to failure)

SHOULDERS:
Standing Military Press - pg 56 (One Set to failure)
Alternative Front Arm Raises - pg 61 (One Set to failure)

LEGS:
Squats - pg 92 (One Set to failure)
Lunges - pg 99 (One Set to failure)

ABS:
Bent Leg Sit Up - pg 124 (One Set to failure)
Standing Side Bend - pg 134 (One Set to failure)

beginner18
01-15-2002, 11:52 PM
ok ive got a bit of time to go till dinner is ready so im gona do a chest workout n see if i can fit in arms too..

oh yeah, n b4 i start.. i dont have that many weights here n im kinda a begginer so there my escuses for the low weights im liftin at the moment.. but in a few months time ill buy some more weights :cool:

CHEST:
=Barbell Bench Press=
1st set: 20-25 @ 77 lbs
2nd set: 8-10 @ 143 lbs
3rd set: 10-12 @ 121 lbs
4th set: 12-15 @ 95 lbs
5th set: failure (20) @ 77 lbs

*5 min break & glass of water*

=Dumbell Chest Flye=
1st set: 100 @ 10 lbs
2nd set: 70 @ 10 lbs
3rd set: 80 @ 10 lbs

*need to buy some heavier dumbells* hehe :(
*5 min break & glass of water*

=Wide Grip Push-Up=
1st set: 20
2nd set: 15

*not to self.. your a weak ass biatch haha* :D
*5 min break & glass of water*

hehe.. just done a chest workout. chest feels good, n my arms feel tight.. :eek: haha.. well anywayz.. dinner is ready..

peace out

heathj
01-16-2002, 12:12 AM
Umm...those reps for the db flyes are a LITTLE on the high side...

beginner18
01-16-2002, 07:00 AM
hehe i know.. but i need to do that many reps for me to feel it workin.. coz the weights are too light

ericg
01-16-2002, 07:56 AM
Dam boy, use your little sister or somehting

beginner18
01-22-2002, 08:22 AM
ok.. ive been putin this start off 4 too long.. i start this properly 2morrow! hehe

ill try get 10 hrs sleep or so.. gona be workin my chest and arms 2morrow!!

beginner18
01-22-2002, 11:03 PM
CHEST:
=Barbell Bench Press=
1st set: 25 @ 77 lbs
2nd set: 10 @ 143 lbs
3rd set: 12 @ 121 lbs
4th set: 15 @ 95 lbs
5th set: failure (20) @ 77 lbs

*5 min break & glass of water*

=Dumbell Chest Flye=
1st set: 100 @ 10 lbs
2nd set: 100 @ 10 lbs
3rd set: 100 @ 10 lbs

*5 min break & glass of water*

=Wide Grip Push-Up=
1st set: 20
2nd set: 15

ill do arms when i get some more free time today.. maybe in an hour or so

beginner18
02-09-2002, 01:37 AM
CHEST:
=Barbell Bench Press=
1st set: 25 @ 77 lbs
2nd set: 10 @ 143 lbs
3rd set: 12 @ 121 lbs
4th set: 15 @ 95 lbs
5th set: failure 25 @ 77 lbs

*5 min break & glass of water*

=Dumbell Chest Flye=
1st set: 100 @ 10 lbs
2nd set: 100 @ 10 lbs
3rd set: 100 @ 10 lbs

*5 min break & glass of water*


ARMS:
=Standard Barbell Curl=
1st set: 40 @ 22 lbs
2nd set: 10 @ 77 lbs
3rd set: 20 @ 40 lbs
4th set: 25 @ 33 lbs
5th set: failure 100 @ 22 lbs

Seated Two Arm Concentration Curl
1st set: 100 @ 10lbs

Taras
02-09-2002, 09:44 AM
Beginner,

I think you really need to find some heavier weights and aim for a lower rep range. For example, if the most weight you can put together right now for bench pressing is 143 lbs, try sticking with that weight for all three heavy sets and forget the fifth set of 25 reps. (This assumes you have a spotter. Obviously, you don't want to push your sets to failure in the bench press if you are working out alone.) I wouldn't even bother with the dumbell flyes. For one thing, they're a waste of time with such a light weight, and if you're a beginner, you don't need them anyway. Same thing for biceps. Also, you don't need more than 15 reps or so for your warm up sets. What happened to back, shoulders, legs, etc? Did you ever look up the WBB workout? That might give you some good suggestions.

Anyway, keep at it, because nothing's going to work unless you're consistent. Keep reading and asking questions. Good luck!