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Thread: Brian's Start to become STRONG!

  1. #1
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    Brian's Start to become STRONG!

    Hey I'm Brian Torman, I'm here to post the start of my work out, I'm just wanting to gain strength so here is my routine:

    Bench press 75% of max. 3 reps - 3 sets
    DB Bench press 8reps - 2 sets
    DB French press 10reps - 2 sets
    Skull crushers 8reps- 3 sets
    manual push ups w/weight on back 10 reps - 3 sets.

    I'm 18 6ft 135pounds!! Skinny huh? My goal is to get 180 pounds about feb 25th.

    Eh, I'll have the food I'm eatting on here soon. I just logged in to the thing I used to calculate the food, I guess i forgot to save it. Basicly 3000 calories a day 50/30/20 is my goal. Any recommandations on protein foods would be nice. I will keep this udated thx for looking!

  2. #2
    Banned bjohnso's Avatar
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    Hi Brian, and welcome to WBB! I used to be pretty skinny too (155 at 6ft) but then I found WBB and got HHHYYYYOOOOOOGE! (sounds like an infomercial, doesn't it?). Anyway, good sources of protein would be milk, cottage cheese, peanut butter, steak, beef, chicken, fish, eggs. It looks like you've done some research, which is swell. Good luck!

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    Correct

    Yes I have done a lot of research, as a skinny person if I do not have muscle I must have brains lol.. so they say. Thx for the food advice : ), tomorrow I plan on going out to food lion/wal-mart to pick up some foods. What do you think take the 3000 calories a day turn it into 6 meals a day?

    also a few questions here "would be milk, cottage cheese, peanut butter, steak, beef, chicken, fish, eggs" Milk whole milk will be fine? peanut butter can contain loads of fat, is there a certain kind is hould look for? Steak hmm lol, eggs.. just normal eggs? when i use fitday.com or whatever that is. They name all kinds of stuff lol. What kind of fish? i'm thinking tuna in a can. Any kind of chicken? lol sorry for all the questions but I've looked up a lot of stuff, and everything is so fatty now and days.
    Last edited by Sharkxx; 08-08-2007 at 09:53 PM. Reason: questions

  4. #4
    T.J.W. SupRsmall's Avatar
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    Hey Brian. Welcome To WBB.
    I have some concerns with your routine if you are wanting to put on muscle. You realize the only muscles you are working are your chest, and triceps aswell as your shoulders and lats to a smaller degree. The fact that your routine which is OVERtraining your muslces is so limited it will really hinder your gains.

    -Do you have a gym to workout at or is this to be done at your house?
    -Do you have any weightlifting experience?


    As for diet some great protein packed foods would be..

    Peanut butter - Also good for calories (fat.. good fat)
    Tuna
    MILK
    Eggs
    Meat (Chicken/Turkey/Steak)

    If you are a "Hardgainer" which is likely looking at your weight. Then you should try to get about 6 meals a day. And i mean Meals not snacks. Also dont forget about sleeping!
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  5. #5
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    I have done some weight lifting, but not really enough to be experienced at it. I also forgot to state the work outs would be done on monday/wednessday/friday other days are rest days. The work outs will be done at my house, the gear is limited. I do not have the courage to go to the YMCA, or anything like that. If you knew what I went through then u'd understand lol.

    Any advice on a routine maybe?

  6. #6
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Sharkxx View Post
    I have done some weight lifting, but not really enough to be experienced at it. I also forgot to state the work outs would be done on monday/wednessday/friday other days are rest days. The work outs will be done at my house, the gear is limited. I do not have the courage to go to the YMCA, or anything like that. If you knew what I went through then u'd understand lol.

    Any advice on a routine maybe?
    Hmm.. Could you please list the equipment you do have (Tell me how heavy your weights are too)
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

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    I have the basic set up, I have a bench for bench presses, also you can raise it up for inclined stuff, at the end of it is this set up where you can work out ur legs, basicly u lay down on ur stomach and put ur legs under the pad (below the pad is where u add the weights) then you raise ur legs to do a 90 degree angle. Lol sorry I couldn't give u a better set up, and tomorrow I was going to buy another dumbell so I'd have 2.

    I have 2 25lbs, 2 10lbs, 2 5lbs, and 2 8.8lbs.
    Last edited by Sharkxx; 08-08-2007 at 10:10 PM. Reason: forgot something

  8. #8
    phil 4:13 Bako Lifter's Avatar
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    Go to YMCA dude. I went to the gym when I weighed 124 lbs, SupR goes to the gym (he started at like 130, is now 145). You better have a good excuse because being too small and weak ain't gonna cut it.

    It sounds like you're scared of too much fat. Fat is good for you. You need it in your diet, and lots of it.

    That leg thing is called a leg extension, aka knee destroyer. Don't use it.

    I'll let Supa take care of the rest.

  9. #9
    T.J.W. SupRsmall's Avatar
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    The weights above are the plates? if im correct you could only work up to about a 140 pound bench (including the 45 pound bar which i dont know if you have). That doesn't allow for much progress but i guess you could buy the plates as you go.

    Well heres what you could do:

    Day 1 - Upper Body A

    Bench press
    Scaption (Inbetween a Lateral and Front Raise)
    Dips (If you can find a place in your house to do them (inside corner of a counter?.. between tables?)
    Chinups (If you can find a place to do them...)
    One Arm Rows

    Day 3 - Legs

    Quad Extensions (Can be dangerous) Keep weights lower reps higher and smaller breaks
    Lunges
    Standing Calf Raises
    Ab Work

    Day 5 - Upper Body B

    Incline DB Press
    Pec Flyes
    Bicep Curls
    Tricep Extensions
    Shoulder Press
    Shrugs
    Last edited by SupRsmall; 08-08-2007 at 10:22 PM.
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  10. #10
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    Lol my excuse.. uh.. well it begins with skinny and ends with whiter then sour cream lol. If I did walk in I'd feel very akward at first, I just don't know how to approach it.

  11. #11
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Sharkxx View Post
    Lol my excuse.. uh.. well it begins with skinny and ends with whiter then sour cream lol. If I did walk in I'd feel very akward at first, I just don't know how to approach it.
    Oh, I thought there was actually something SERIOUS keeping you outta tha gym. Haha yeah seroiusly go to the YMCA it would be way better for your progress. We all did it that first little while yes can be awkward, but thats just your own mindset, once you get used to it. The gym will feel like home. Honestly.


    ---BAKO --- Wow i started at 124 too. Im bound to have a 280lb. bench!!!!!

    and weigh 155... hah...
    Last edited by SupRsmall; 08-08-2007 at 10:25 PM.
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  12. #12
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    Okay now I'm seriously thinking about starting it (YMCA), but this is what i'll feel like when i first enter lol, I won't know what machine is what, or what to do any advice?
    Last edited by Sharkxx; 08-08-2007 at 10:27 PM.

  13. #13
    phil 4:13 Bako Lifter's Avatar
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    All you need is a rack and a bar.
    You shouldn't use machines or anything anyways.

    Here's a routine you can do once you go to the gym.

    A:
    Squat 3x5
    Bench Press 3x5
    Barbell Row 3x5
    Dips 2 x 8
    Abs 2 x 8

    B:
    Squat 3x5
    Over head press 3 x 5
    Deadlift 3 x 5
    Curls 2 x 8
    Abs 2 x 8

    Rotate A and B. Workout Mon, Wed, Fri.

    So it should go

    Mon - A
    Wed - B
    Fri - A
    Mon - B

    Sets do not include warmups.

    Simple and easy. If you eat 3,000 (actually I'd go for 3,500) calories like you were planning, you will grow and you will get stronger. Guaranteed. Any questions?
    Last edited by Bako Lifter; 08-08-2007 at 10:35 PM.

  14. #14
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Sharkxx View Post
    Okay now I'm seriously thinking about starting it (YMCA), but this is what i'll feel like when i first enter lol, I won't know what machine is what, or what to do any advice?
    Well if you are that big of a gym newbbbbbb
    Then i think you should go in and orientate yourself with the gym equipment to start off. First thing to remember (Machines are great... but dont get to interested in them... free weights are where its at).

    Spot out these areas to start off:

    Squat Rack
    Bench Press
    Chinup Bar
    Dip Bar

    You should be spending a high majority of your time in these areas.

    As for a routine. Im currently doing a modified version of WBB 1.1, but that routine includes alot of exercises you probably have never done before (or heard of for that matter) so id suggest to start off with something simpler for a couple weeks.
    Last edited by SupRsmall; 08-08-2007 at 10:35 PM.
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  15. #15
    phil 4:13 Bako Lifter's Avatar
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    Sorry Supa, couldn't help it .

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    I will ask the question below.

    A:
    Squat 3x5 (with weight, if so how much should i start with (or find out how much))
    Bench Press 3x5 (75% of max?)
    Barbell Row 3x5 (don't know what this is)
    Dips 2 x 8 (nor this)
    Abs 2 x 8 (crunches?)

    B:
    Squat 3x5
    Over head press 3 x 5 (this is where u sit down back str8, put barbell behind head, rest on the shoulders then rise it til arms are str8 above head?)
    Deadlift 3 x 5 (don't know)
    Curls 2 x 8 ( 75% of max?)
    Abs 2 x (if crunches for the first one, what for this one (the same))

  17. #17
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Bako Lifter View Post
    Sorry Supa, couldn't help it .
    bitched outttt.
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  18. #18
    T.J.W. SupRsmall's Avatar
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    Quote Originally Posted by Sharkxx View Post
    I will ask the question below.

    A:
    Squat 3x5 (with weight, if so how much should i start with (or find out how much))
    Bench Press 3x5 (75% of max?)
    Barbell Row 3x5 (don't know what this is)
    Dips 2 x 8 (nor this)
    Abs 2 x 8 (crunches?)

    B:
    Squat 3x5
    Over head press 3 x 5 (this is where u sit down back str8, put barbell behind head, rest on the shoulders then rise it til arms are str8 above head?)
    Deadlift 3 x 5 (don't know)
    Curls 2 x 8 ( 75% of max?)
    Abs 2 x (if crunches for the first one, what for this one (the same))
    Squat- Work on your form first http://www.wannabebig.com/article.php?articleid=276 That is how i learnt to squat. Dont do any high weights work with the bar and maybe throw on some 10s for the first day but that should be it.

    Bench Press- 75% is too low. Try to work with 80%+ If you can rep it 8+ times you need to up the weight IMO.

    Barbell Row - http://exrx.net/Lists/Directory.html Find almost any exercise imaginable there. http://exrx.net/WeightExercises/Back...ntOverRow.html <--- This is one variation.

    Dips- http://exrx.net/WeightExercises/Triceps/ASTriDip.html

    Abs- Theres a wide range of exercises you could do. Crunches will work.

    Over head press- http://exrx.net/WeightExercises/Delt...lderPress.html <--- One varition. Can be done with Barbell but i prefer dumbells.

    Deadlifts- Definately work on form first.

    Curls- Same Thing as bench.

    Abs- Plank, Side Plank, Walk outs, Twist Crunches, Leg Raises...
    21 | 6'1 | 180lbs
    Bench Press-165*7 | Squat-205*8 |Deadlift-205*5

    ------------------------------------------------

    Check Out The SupRSmall Journal

  19. #19
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    I'm going to try this out for sure, hopefully tomorrow I can stop by the local YMCA, and see what they have up there. If I did this routine and shot for 3500 calories a day (6meals). How fast would it take to get like 160/170 (my goal is 180). I'm very motivated at the moment lol, thx to yall. I can bench only like 100/110 max, i would to at least bench my body weight which at the moment is 135-137. What ya think?

  20. #20
    phil 4:13 Bako Lifter's Avatar
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    :withstupi

    Don't worry about %s. If you can do 6-8 reps, up the weight, etc.
    OH press - if you decide to use the barbell, bring it in front of you, not behind the neck.
    Form is the most important thing. Should be your #1 priority right now.
    Don't be scared of deadlifts (like SupR). Watch videos on youtube, look up articles on proper form, etc.
    Good luck, let us know if you have any more questions.

  21. #21
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    What can you replace dips with, if they don't have that there?

  22. #22
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by Sharkxx View Post
    I'm going to try this out for sure, hopefully tomorrow I can stop by the local YMCA, and see what they have up there. If I did this routine and shot for 3500 calories a day (6meals). How fast would it take to get like 160/170 (my goal is 180). I'm very motivated at the moment lol, thx to yall. I can bench only like 100/110 max, i would to at least bench my body weight which at the moment is 135-137. What ya think?
    Remember you don't have to eat 6 meals. 1 gigantic meal would have the same effect. I prefer 3 big meals a day and shoot for 3,600-4,000.

    You should get stronger very fast, so that should keep you motivated. The weight gain will come steadily. @ 3,500 I'd estimate about 2.5 lbs a week, so in a month you should be 170. It all depends on the person though, not everyone is the same.

    You're already bigger and stronger than I was when I started.
    Last edited by Bako Lifter; 08-08-2007 at 10:56 PM.

  23. #23
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by Sharkxx View Post
    What can you replace dips with, if they don't have that there?
    I'm positive they'll have a dip station, but if not you could do -

    Skull Crushers
    Close Grip Bench
    Kaz Press
    Triceps Extension
    JM Press

    Just to name a few.

  24. #24
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    170 a month? 2.5lbs a week? lol I'm a newbie hardcore, but I think i'm a pro in math. xD

  25. #25
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    I know how to do skull crushers lol. I also remembered it becuz I once said how do they call it that, then I thought if u was lifting like 300lbs and slipped, it'd crush ur head.

    Lol you say i'm bigger, then u when u started. I feel like I have no self convidence around people, unless I really know them. People kind of look down on me i feel like becuz I'm so skinny.

    how much is this going to cost lol getting 3500 cals a day?

    I guess I'm going to head to bed night thx for all the information guys! This is insane on how much I've learned just from these forums thx!
    Last edited by Sharkxx; 08-08-2007 at 11:10 PM.

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