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Thread: And so it came to pass....

  1. #1
    Wants to be big x2 Ramstein85's Avatar
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    And so it came to pass....

    Hello there,

    I am finally gonna make this my journal.

    My first documented workout will be tomorrow. I am currently doing wbb1.1 but i want to change it next week to 5x5 because i feel it would suit me better. so i will carry on tomorrow and Saturday with what is left on my wbb 1.1 agenda (Thanks Maki for this program) and as of Tuesday i will begin my 5x5 program (because Sunday is Carnival and well, i dunno when/what state i will wake up in on Monday)

    Anyway enough of this jibber jabber.

    Time to rest. Tomorrow we lift!
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  2. #2
    rebuilding the foundations Herandi's Avatar
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    good luck buddy. what's your stats??
    "Our greatest glory is not in never falling, but in rising every time we fall."

  3. #3
    Wants to be big x2 Ramstein85's Avatar
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    Ok just came back from the gym now:

    What can i say i feel like a beginner. Oh wait, thats right i am

    So I started off with squats: 4x10 132 (with bar ) then some big ass guy came to me and was like : Mate mate, you're leaning forwards too much. Come. And so he took me to the Smith Machine where he told me how to do it in correct form although it felt like i was leaning on the bar (so if Smith mac wasnt there i would fall) Anyways i did another 4x10 with 110 (dunno how much Smith bar weighs so im not adding it) It was easy i was doing it just to see if it worked my legs any different. I didnt feel much differenc e in my legs but i felt it in my CORE, lower back especially.

    Lunges: 4x8 with 2x 26.4 lbs dumbells

    Goodmornings: 4x10 110 lbs
    Standing Calf raise: 176 lbs + Smith machine weight
    Diagonal Cable woodchops: 4x12 121 lbs
    Planks: 4x 1 minute

    I sweated so much it was unbelievable. I was a goodworkout but i really want to start 5x5 on Monday/Tuesday (depends on RL circumstances) but since i've been told i dunno how to squat, this might have to be postponed until i have proper form. Hopefully next time i squat i will film it to show you guys.

    Diet has been good

    Meal 1 : 6 egg whites, Cup of oatmeal w honey tbsp
    Meal 2 pre workout - Peanut butter sandwich
    Meal 3 post workout Weight gain shake w 2 tbsp olive oil
    Meal 4 KFC wicked zinger meal (a friend bought it for me and i wasnt gonna say no, first time i eat fast food in over 2 months, it sucked anyways)
    Meal 5 : im gonna have some home made chicken curry, low in fat, made with skinless chicken breast, white rice on the side
    MEal 6: Will have another weight gain shake with some PB

    Tomorow is upper body.

    Oh yah my stats are

    Height: 6.2"
    Weight: 187lbs
    BF: unknown, pretty low im guessing can hardly grab fat/skin anywhere, except my glutes cause they suck.

    Big three 1RM tbc.
    Last edited by Ramstein85; 08-24-2007 at 01:38 PM.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  4. #4
    rebuilding the foundations Herandi's Avatar
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    good stuff. Before that guy came over were you squatting freeweight with a barbell or on the smith? You really need to be using free weights and should try to stay away from as many machines as possible. search for sensei's squat rx videos they're really good to help you with your squat form.

    I'd start the 5x5 routine, just practice squatting keeping the weight low for a few weeks until your form improves, then up the weight slowly.

    Diet looks to be solid, keep it up!

    how long have you been lifting and how old are you?
    "Our greatest glory is not in never falling, but in rising every time we fall."

  5. #5
    Wants to be big x2 Ramstein85's Avatar
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    Ok. Today was another good day. I knew what Arnold meant when he talked about the 'pump' lol.

    Straight Arm Pulldowns 1x9 55kg
    1x8
    1x6 60kg
    1x4
    1x6 55kg
    CG Bench press: warm up set 1x 50kg
    5x6 60kg ( I think i will up the weight, i had no spotter and was scared)

    Bent over Row: 5x50kg (tried with 60 kg but wasnt too sure about the form so i went back to 50)

    Weighted Dips (15kg plate): 1x12
    1x10
    1x9
    1x9
    1x8
    Standing Shoulder DB press: Sported 16 KG DBS in each hand
    1x10
    1x8
    1x7 (rested only 30 secs then did 1x8 with 1 kg DBS) 1x6
    1x6

    DB standing bicep curls: 16kg DBs: 1x10
    1x8
    1x8
    1x7
    1x6
    Hammer Curls: 5x8

    Swiss ball cable crunches: 5x15 (11.9kg setting)

    15 mins jacousi was nice afterwards.

    Diet:

    Meal 1, Cup of porridge, slice of toast with cheese + 3 boiled eggs
    Meal2, Skinless Chicken breast, roasted, peas and mashed potato
    Meal 3, Weight gain shake x 2 tbsp olive oil
    Meal 4, Tuna n cucumber sandwich with potato chips (i was out all day thats why) and a Blueberry drink no sugar.
    Meal 5 : Water packed tuna drained with 2 tbsp olive oil + 1 w wheat pita + 1 banana + 1 nectarine
    Meal 6: Who knows but there is still another weight gain shake to come
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  6. #6
    Wants to be big x2 Ramstein85's Avatar
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    Well lets just say ive lifted but never stuck to it. I only got into working out to get bigger/gain weight at first. I never would have imagined myself into bodybuilding, i used to watch magazines with pro bodybuilders and be like OMG freaks of nature, ugly , veiny. Now im trying to be like them and my fav BBers are Arnold, Yates, Cutler, Ronnie, Dexter and many others.

    I am 21, turning 22 this october. I been lifting for a month now, 3 weeks at home with low weights very high reps, and now in the gym where i can add weights and not do as many reps. (6-10 usually)

    OH YEAH about the squat, i was squatting in the rack man, i hate the smith machine always have but the guy wanted to show me i wasnt gonna say NO leave me alone, i will work on my form slowly with the bar i guess. I know about free weights being the best, and i tend to use them mainly. Hell i don't even like cables etc but they have their uses. Most of my exercises are compounds + free weight.
    Last edited by Ramstein85; 08-25-2007 at 12:34 PM.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  7. #7
    On my command-unleash hell
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    Hi fella, ater you posted in mine, thought 'd have a look in yours - nice dips, I;ve bought myself a belt too so will be able to get on that now.

    As to your squats, you said you might be able to film them - that'd be a good idea there's lots of people on this board who could critique iot and give you practical pointers. I'm not saying that guy who tried to show you the form wasn't right but sometimes they guys who are first to come over and share their wisdom with you don't really have any! Agree with the others, stay away from the smith if possible - I think learning form on the smith machine only teaches you the wrong form anyway - plus you won't get the same muscle activation and some people report they get injuries from it.

    Keep it up and good luck buddy.

  8. #8
    Wants to be big x2 Ramstein85's Avatar
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    Today was rest day. I worked from 7 am - 12 pm. Went home slept for two hours and caught up with some friends in Notting Hill carnival, was crazy but tomorow will be crazier. I will just try and sleeep now cause i been waking up at 5 am for Saturday + Sunday ( i work early shifts).

    Ahhh the bed, so comfy, here i come!!!! Goodnight!
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  9. #9
    Wants to be big x2 Ramstein85's Avatar
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    Woke up feeling a bit fuzzy from the vodka last night but since we are doing
    one last gathering today i felt like i needed to do something.

    Chin ups (bodyweight only, i suck at these)
    1x7
    1x7
    1x6
    1x5
    1x5
    1x5

    Bent over rows

    45kg

    5x10


    Then did these two sets with no rest in between

    35 kg

    1x15

    25 kg

    1x15

    Thats about it, just did something quick and intense and got a good sweat from it. Tomorrow i hit the gym and start 5x5 hopefully.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  10. #10
    Wants to be big x2 Ramstein85's Avatar
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    Some pics: the first ones are from when i first joined wbb.com weighing at 176lbs









    This is a month after, i don't expect to see much progress but i defo feel better now that ive been on a good diet + workout for a month or so weighing at 187:











    Last edited by Ramstein85; 08-27-2007 at 08:39 AM.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  11. #11
    Wants to be big x2 Ramstein85's Avatar
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    Today was a good workout, i wanted to start 5x5 but since i cant squat with good form yet im just doing my own thing.


    Leg Presses: 150kg 4x7

    Back Squats(not really good form im still learning): 60kg 4x10

    CGBP: 60kg 2x8
    70kg 1x5
    1x4
    60kg 1x6

    Cable flys : 45 kg 3x12

    Bent over Rows: 50kg 2x10
    60kg 3x6

    T-Bar Rows: 45kg 4x10
    50kg 1x8

    Tricep Pulldown: 50kg 4x10

    ABs isolator machine: 60kg 5x6

    Thats about it, it wasnt the best workout because i didnt have time to have a pre workout meal and i felt tired halfway through but i finished what i had in mind. Tomorrow is rest and i gotta study plus my neck is killing me cause i slept bad yesterday.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  12. #12
    Wants to be big x2 Ramstein85's Avatar
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    Squats 50kg 4x12 Form is getting better and i feel the exercise in my core&legs
    60kg 1x8 and glutes too.

    Standing military press: 30 kg warmup 1x10
    40kg 4x5
    35 kg 1x5 (had to reduce to finish the 5x5)
    Regular Deadlifts: I did surprisingly well will have to post a video for my form eventually: 80kg : 1x6
    90kg 4x5

    Pullups: 5x5

    Preacher curl Biceps 2 set max : 30 kg 1x9
    35kg 1x6

    Weighted situps: 10kg on chest

    Abs isolator/pull down machine: 50kg 5x6

    I feel reallllllly tired from the deadlifts. My whole back is aching in a good way, no pain just tired as hell. Workout = success
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  13. #13
    rebuilding the foundations Herandi's Avatar
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    nice strength on the deads there ramstein
    "Our greatest glory is not in never falling, but in rising every time we fall."

  14. #14
    Wants to be big x2 Ramstein85's Avatar
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    Thanks Herandi i was happy i could do a 5x5 of those deads !!

    Today was crazy, i woke up at 5:30 am went to work after my morning shift i hit the gym.

    Squats: Warmup - Bar x lots
    60kg: 12
    70kg: 4x10 My form is getting better, my lower back is still the weak link in the squats but its getting worked nicely with squats.

    Bench press flat: 70kg 1x5
    65kg 3x5
    60kg 1x8

    Incline Bench press: 40 kg: 4x10

    T-Bar Rows: 55kg 5x7 (5x5 just wasnt enough but adding more weight was too much )

    Tricep pulldown: 45kg: 2x10
    55kg: 1x8

    45kg: 1x10
    35kg: 1x10 No rest
    25kg: 1x10

    Swiss ball cable crunches: 15kg setting 4x15

    Abdominals isolator machine: 50kg: 2x8

    45kg: 1x10
    40kg: 1x10 no Rest
    35kg 1x10

    Realised it was almost time for my next work shift, hit the showers, and proceeded to work. GOTTA SLEEP another early shift then im done til next weekend sucks to work when its usually party time but thats my life! A student in London needs the money. !!
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  15. #15
    rebuilding the foundations Herandi's Avatar
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    nice workout, where do ya work?

    btw u doing squats on the smith still?
    Last edited by Herandi; 09-01-2007 at 04:47 PM.
    "Our greatest glory is not in never falling, but in rising every time we fall."

  16. #16
    Wants to be big x2 Ramstein85's Avatar
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    Hey Herandi:

    I work in the Royal Lancaster Hotel next to Hyde Park and no im doing squats in the power rack (that whats its called?). I do them free weight and im trying to strengthen my lower back + legs with them at the moment. I cant do too much weight cause then when i push up my form breaks down and **** and it could seriously hurt me.

    One thing i noticed is my right hip is weird, i think its relaly weak cause my left quad is getting worked whils my right quad isnt as much? even with the leg press i dunno how to explain it. Its like the 'teardrop' muscle on my right gets worked and does most of the work (which is painful) whilst the quad doesnt and on my left leg, the quad is the dominant muscle along with the glutes. Maybe i just need to keep doing squats and it will balance out ( i hope).
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  17. #17
    Wants to be big x2 Ramstein85's Avatar
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    Todays workout: I wasnt meant to workout today it was meant to be rest but i wanted to in order to change my workout routine from being Tuesdays Thursday Saturdays to Monday Wednesday Friday.

    I tried front squats for the first time, i like them!

    Front squat: 60kg 1x6 wasnt too sure about it, bar was kinda wiggling.
    50kg 1x10
    1x8
    1x8
    Leg Press: 100kg 4x10

    Goodmornings: 50kg 4x10

    Bench Press flat Close grip: 60kg 5x6

    Bent-over rows: 60kg 5x5

    Skullcrushers low volume: 20kg 5x10

    Weighted situps (10kg plate): 4x15

    Abdominals isolator 50kg: 4x8

    Forgot to add: 10 mins running on treadmill (high speed) 120 cals burnt :O

    I didnt give enough time to recover thats why the weights are not as high as last week. Ill try and recuperate by sleeping well tonight and downing a fat ass shake before i sleep
    Last edited by Ramstein85; 09-03-2007 at 04:31 PM.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  18. #18
    rebuilding the foundations Herandi's Avatar
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    good effort, definately keep with the squats and hopefully everything will sort itself out.

    i am yet to try front squats, might try 'em soon....
    "Our greatest glory is not in never falling, but in rising every time we fall."

  19. #19
    Watchya talkn bout willis
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    keep at it ramstein, your heading down the right path
    Weight:207
    375/300/365 Goal by summer:415/315/415

  20. #20
    Wants to be big x2 Ramstein85's Avatar
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    Thank you guys i appreciate the drop-ins
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  21. #21
    Wants to be big x2 Ramstein85's Avatar
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    Workout:

    Back Squats: 70kg 1x10
    80kg 4x5 PR haha i suck
    70kg 1x10

    Standing Military Press: 42.5kg: 3x5
    40kg 1x5
    37.5kg 1x7

    Regular Deadlifts: 90kg: 5x5
    95kg: 3x5 PR yay got to herandi's level! Kinda of

    Pull-ups: 5x5 struggled like a mofo shoulders were aching from the MP

    Lat Pull-Down: 55kg 5x5

    Biceps low volume: 40kg Ez bar: 1x6 (cheated a lil, but since i have long arms its justifiable damnit!!
    35kg: 1x6

    Leg Raises: 4x30 (15 for each side)

    Abdominals isolator machine: 65kg 1x5
    60kg 1x5
    55kg 1x5

    50kg 1x10
    45kg 1x10 No rest
    40kg 1x10

    This workout always DRAINS me. it must be the deadlifts and military press. My back is killing.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  22. #22
    rebuilding the foundations Herandi's Avatar
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    Quote Originally Posted by Ramstein85 View Post
    Regular Deadlifts: 90kg: 5x5
    95kg: 3x5 PR yay got to herandi's level! Kinda of
    aha! nice job, my deadlifts are definately way behind my bench and squat. I'm gonna shoot for 100kgx5 next week, you better keep up
    "Our greatest glory is not in never falling, but in rising every time we fall."

  23. #23
    Wants to be big x2 Ramstein85's Avatar
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    Todays workout:

    Squats: 80kg 5x5

    Leg Press: 100kg 5x5

    Incline Bench Press: 50kg 1x5
    55 1x4
    50kg 3x5

    PullOvers: 32kg: 5x5 (finally found the way to use your lats to pull it up, and it rocks )

    T-Bar Rows: 55kg 5x5

    Decline situps: 15kg on chest 5x10

    SkullCrushers: 30kg 5x5

    Tricep pull-down: 60kg:1x5
    55kg:2x5
    50kg:1x5

    45 1x5 No Rest
    40kg 1x5

    Abdominal isolator machine: 60kg 2x5
    55kg 3x5
    45kg:2x10

    Seated Calf raise: 65kg: 3x8
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  24. #24
    Wants to be big x2 Ramstein85's Avatar
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    Today's workout:

    Squats: 60kg x10 (warmup)
    80kgx5
    85kg4x5 PR

    60kg 1x10

    Goodmornings: 40kg x10 (warmup)
    60kg 2x5
    70kg3x5 PR

    Bent-Over Row: 60kg 5x8

    Decline Bench Press: 60kg 1x10
    70kg 4x5 PR

    Lat Pull Down: 55kg 5x5

    55kg x5
    50kg x5 No Rest Burnout
    45kgx5

    Skullcrushers: 30kg 5x5 (Not so strong at these )

    Swiss ball cable crunches: 5x8 13.5 kg

    Tricep Pull down 100lbs 5x5

    Today was great i feel i am stronger already. I used to struggle with 60kg squat now they are like potatoes. Also the benching has improved, in general i'm happy with what im witnessing. Still early in the game too
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

  25. #25
    Wants to be big x2 Ramstein85's Avatar
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    Yesterdays workout was not posted because i was so tired i just fell asleep randomly. Anyways i have a cold which sucks, but its not so severe as to stop me working out.

    Squats: 60kg 1x10
    80kg 1x8
    3x7 PR
    70kg 1x10

    Standing Military Press: 50kg 1x3 PR
    45kg 2x4
    42.5 1x4
    40kg 1x4
    Deadlifts: 50kg 1x10
    80kg 1x5
    90kg2x5
    95kg 1x5
    90kg 1x5
    100kg 1x2PR

    Pull-Ups: 5x5 BW

    Bicep Curls Flat bar: 30kg 2x8
    EZ Bar: 40kg 3x3

    Decline situps: 15kg plate 5x10

    Abdominals isolator Machine: 60kg 2x10
    55kg 1x10

    50kg 1x10
    45kg1x10 NO Rest
    40kg 1x10


    Good workout. my squats are definitely getting better and i realised i was not pushing with alllll i had especially on my right leg. Now i am starting to.
    It all comes down to "Light W e i g h t... babeh!", "Ain't nuthin but a peanut!" and "Yeahhhhh buddy!" - Ronnie Coleman

    It's all about the benjamins....

    And so it came to pass...

    Weight: 85kg/13 Stone
    Status: Just Lifting, eating and sleeping.

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