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View Full Version : Small Fry wants to be the ****



blacknapolean
05-21-2007, 09:41 PM
Okay guys so this is the Journal I'm going to keep and see where it goes. I'll give you some info about me, i'm small. Thats about it. I'm weak and scrawny and small. I got a membership about a week ago and have been 3 times with a buddy.

Stats:
Height: 5'6
Weight: 125

Day 1 Chest/Back

Bench press
65 lbs 2 sets of about 8-10... needed help
60lbs... couldnt get to 6... forget to put weight blocker.. unbalanced..noob

60 lbs 6x

Incline Dumbbell
50lbs 4x
30lbs 12x, 12x, 14x ( ****ed up on 1rst 12x)
Didn't know where to start, explains the 50lbs ;-)

Flies
20 lbs 15x, 15x, 12x
(Next time will do 10lbs,10lbs,till faliure)

Gravitron
40lbs 10x
60lbs (stopped at 3 because of VERY POOR form)
80lbs 15x,15x,10x

Lat Pull
40lbs 15x,15x,20x

Low row
40lbs 15x,15x,20x

Goal for upper body - 85lbs 10x with 3 reps

Tell me what you guys think. As well as all of this I am eating more because this is all about getting bigger. Please help because I spent time! lets have fun guys. Tell me what you think about this Chest/Back workout.

cphafner
05-21-2007, 09:51 PM
post up your routine and diet. People will be glad to give you some help.

Bako Lifter
05-21-2007, 10:00 PM
Great first day... but I don't know what a Gravitron is.

cphafner
05-22-2007, 06:13 AM
Here.

Correct me if I'm wrong.

Show me where you have read low reps/high weight = getting big. Telling a new lifter to focus on low reps/high weight is an equation for big injury risk,

BN, sorry to hijack your journal. Stick with moderate reps (6-12) and focus on form, form, form.

redFury
05-22-2007, 11:00 AM
I'll give you some info about me, i'm small. Thats about it. I'm weak and scrawny and small.
Stats:
Height: 5'6
Weight: 125


Those are almost my current stats... best of luck with lifting! There are plenty of people to give you great advice around here.

blacknapolean
05-22-2007, 07:02 PM
Alright, I know this is a terrible session. My exp friend could not show up and he told me to take a rest but i was because i was waiting for him, so i didnt. I really wanted to squat again so i decided to go in on my own. I was bored and undirected. Give me advice on what i did wrong and what i should do. I'd really like help, if any advanced ppl could private message me, that'd be great.
(If you left any annoying comments not relating to my journa/fighting eachother please delete them)

Food for the day
Breakfast-Eggsandwish(2eggs, ham, cheese, OJ, Milk)
Lunch- Pizza, fries, 4oz oj, 8oz milk
2nd lunch-2 hard boil eggs, pb sandwish, fish oil, milk, OJ
Dinner, not sure yet.. :)
(I know this isnt a lot, i'm trying to get fatter. Help me out with what I can throw in to bulk up the meal)
Squat
65lbs 12x
65lbs 12x
65lbs 20x
(I could feel it but it never felt too hard at all.. this is including the bar)

Leg press
3 sets of 180lbs at 10 reps each.
This is not including the bar.. so if its 45lbs, it would be 245

leg press calf
90lbs
15x
20x
30x
This was too easy, will go double next time

calf
3 sets of 12x 70lbs

inner thigh machine
60lbs
12x
12x
20x

Seat Leg Curl
130lbs 12x
150lbs 12x

Jaybird88
05-22-2007, 07:34 PM
Squat
65lbs 12x
65lbs 12x
65lbs 20x
(I could feel it but it never felt too hard at all.. this is including the bar)

Leg press
3 sets of 180lbs at 10 reps each.
This is not including the bar.. so if its 45lbs, it would be 245

leg press calf
90lbs
15x
20x
30x
This was too easy, will go double next time

calf
3 sets of 12x 70lbs

inner thigh machine
60lbs
12x
12x
20x

Seat Leg Curl
130lbs 12x
150lbs 12x

I'm still kinda new, but I think I can throw out some basic advice to sharpen your routine a wee bit. Hopefully someone a little more experienced can drop in and add.

Squats are a risky movement to perform solo, especially when you are alone and still relatively inexperienced. Your drive to do them is admirable, but I would really advise having someone more experienced around to critique and perfect your form as well as spot you. You have alot of reps there, also. I tend to work in sets of 5, though you most definitely could alter this based on your goals. I invite you to check out my journal and have a look at the leg workouts I have done the past couple of weeks. I have found it VERY effective. Perhaps you will find the same. :)

Side note on your journal notation(this is your journal so feel free to disregard), but when noting leg press weight, most refer to the number of 45lb plates on each side. It just makes keeping track of things easier. For example:

1x10 - 2pps(plates per side)

I'm not too familiar with the Seated leg curl or inner thigh machine, so I can't really make an educated comment. I try to stay away from machines whenever possible, though I do love a good Leg Curl.

Some exercises I like include walking lunges, hack squats, Straight Leg Deadlifts, and many others.

blacknapolean
05-23-2007, 07:51 PM
Diet the past 2 days!!! (4 fish oil caps a day)

Breakfast Egg sandwish (2 eggs, cheese ham) Coffee, cup Milk, cup OJ

Lunch- Pep Pizza, 1/2 cup OJ, Milk, Fries

2nd lunch-2 hard boiled eggs, PB Sandwich, OJ, Milk, 2tbl olive oil

Dinner- Rice and Beans, Cup of Milk

!!BREAKFAST= 2 eggs, 2 toast, OJ and Milk
Lunch - OJ, Milk, Pizza, Salad

2nd lunch - 2tbl oil, Choclate Icecream, Milk, Coffee grinds

Dinner - Big ass plate of Rice and beans and steak. 1 cup milk. Icecream

blacknapolean
05-24-2007, 07:41 PM
Shoulder Press (machine)
20lbs
5x (to see what its like)
10x
8x
(not too hard, just learning how to use machine)

Standing shoulder press dumbbells.. 8lbs
11x
6x
6x
(owner of gym told me to do lower reps of this)

upright rows 30lbs
10x... 3 set

shrugs 75 lbs
10x .. 3 sets

front raises 8 lbs
10x, 10x, 10x

Crunches
20x 3 sets

V ups
15x
15x
10x STRUGGLE..

Hyper ext
15x 3 sets

Sensei
05-26-2007, 10:11 AM
Diet the past 2 days!!! (4 fish oil caps a day)

Breakfast Egg sandwish (2 eggs, cheese ham) Coffee, cup Milk, cup OJ

Lunch- Pep Pizza, 1/2 cup OJ, Milk, Fries

2nd lunch-2 hard boiled eggs, PB Sandwich, OJ, Milk, 2tbl olive oil

Dinner- Rice and Beans, Cup of Milk

!!BREAKFAST= 2 eggs, 2 toast, OJ and Milk
Lunch - OJ, Milk, Pizza, Salad

2nd lunch - 2tbl oil, Choclate Icecream, Milk, Coffee grinds

Dinner - Big ass plate of Rice and beans and steak. 1 cup milk. Icecream
I'm not one of those guys that spends time keeping an eating log, monitors calories, etc., but there's NO WAY I could do much on what you eat... Is that really ALL you ate those two days? Vegetables are good for you. At the very least add a shake or two.

blacknapolean
05-30-2007, 07:51 PM
Bi/tri

(something where i hold a dumbbell behind my head, works on tri) 30lbs, 3x, 6-8
graviton- took 80off1x, 70off1x, 60off 3x
bar curll 55lbs, 3x, 6-8 reps
skull crush - 35lbs, 3x 7-10 reps
hammer curll 15 lbs, 3x 10
tricep press 10lbs 10 reps

K so read over my entire journal, these are the workouts i want to do and i'm familiar with.... could anyone split these guys up into a 5-6 day plan for the summer..

blacknapolean
06-02-2007, 09:24 AM
Legs

Squat 75lbs, 3x, 10
leg press 90lbs 2pp, 3x, 10
leg press calf, 90lbs 2pp, 3x, 10
Calf something - 45lbs 1pp
inner thigh machine 70lbs, 3x, 10
seated leg curl, 150lbs, 3x

I'd really like some help with cleaning up my routine..

andy51
06-02-2007, 10:02 AM
why dont you try WBB1 or BGB. These routines have proved successful.

POWERLIFTER87
06-02-2007, 01:34 PM
Don't worry so much about isolation movements. Focus more on compound lifts. That'll help you get alot bigger and stronger. Also, eat more. If you want help talk to me on AIM (my screenname is P0W3RLIFT3R87), I'll be back on in about an hour or so, or pm me.

blacknapolean
07-01-2007, 08:35 PM
Okay so i'm back at the gym and here goes another shot at this journal...

Chest/Bicep day

Bench 15lbs 3x 6-7
Incline 10lbs 3x 5
Bicep Bar curl 10lbs 7
Hammer curl 20lbs 6
crunches 3x 12

Well this is me trying to compie chest with bicep instead of just bi/tri days but i think this might have been a small workout, anyone think i should add or change this in any way? I am also trying to go with more weight than before, lower reps, so I can bulk.

My diet is about 500 cals per meal, 3-4 with 2-3 1000 cal shakes per day... my 1k shakes are as following - (1/2 cup oats, 3tbl oil, 3 scoop icecream, cup milk, 2tbl pb and an egg sometimes)

Alright guys, help me out and give me feedback!!

Goal: Bench 120 by January and get to 140lbs...

pulse
07-01-2007, 09:20 PM
Great first day... but I don't know what a Gravitron is.

It helps you do dips/chins/or pullups by counter-balancing your weight making them easier to do if u cant do bodyweight.

Keep up the lifting. I would recommend starting with big compound lifts also at first. Its what im doing and I just started and they are working wonders.

blacknapolean
07-03-2007, 11:32 PM
Leg day.. lets go

Squats - 115lbs 3x 5-7 reps
leg press 45pp 2p 3x 5-7 reps
calf - 25pp 1p 3x 10
2 leg machines... dont even konw :(.. wasnt really paying attention but i did well with them, i've used them before..
v ups 3x 10+

It was a good workout though... only had 1 shake today... dont want to lose weight but i'm going on a few vacations and I know iwont eat much/get to the gym...

blacknapolean
12-20-2007, 01:18 AM
Hey Guys
First off, sorry about my old posts.

So last time I posted was a while ago. I'm in school now and going semi-regularly but trying my best. I'm using Whey and eating big. I'm on WBB 1. Since then I have
Brought up my bench to 105 from 75
I squat 155 from 115
I can now do 3 plates of 45 on the leg press up from 1...

My point is that I've gotten a little stronger with inconsistent workout.
I'm still 5'6 1/2 but i weigh 135.. about 10lbs up.
I'm posting to get feedback and hear what u guys have to say... i'll also put up a picture if yall want to see it.

blacknapolean
01-06-2008, 08:08 PM
Hey I'm back again.. I'll give some updated numbers and goals.

Bench - 105 but I havent tried more than that in a while. I'm going to put on some more weight and try 115 tomorrow.

Dead lift 155 2x6-7

Squat - 185 2x 5-7

I'm doing WBB1. I'm still around the same 135 :( I'm not gaining much. I guess I'm not eating enough at home but I'll keep trying, starting whey. Any questions or comments?

Oh and from when i first started, i can do dips/pull ups.. my own body weight finally :) I'm looking for some more abdominal workouts too :) THANKS

akb
01-07-2008, 12:28 AM
hey man i started off skinnier than you i was 5'10" 125 almost 3 years ago.. when i started lifting i didnt know about this great website so you already got a head start. i've been working my ass off for 3 years and i'm almost hitting 175 and it feels awesome, although if i could start all over with all the knowledge i have now i could gain that weight twice as fast. you should sign up for www.fitday.com and get addicted to tracking what you eat. this was pivotal for me to gain weight. track what you eat for a week and see if you go up or down in weight. keep adding calories until you're getting the gains you want. i like to track my meals right after i eat so i know how much more i need to eat for the day. buy a weightgainer shake or come up with your own. down that **** a little before bed. by all means, keep hitting up the gym, focus on compound movements and stay around 6-12 reps, but your diet is gonna be the deciding factor in getting bigger. be careful about advice you hear or read. most people are trying to maintain or drop their body weight unlike us skinny ****s. sorry for the long post but i saw your journal and saw a little bit of myself a few years back and thought i would drop some knowledge....