
Hello,
I've been a member on here for a few months now, but I've only joined a gym a couple of weeks ago. Basically, I'm ~6ft and ~133lbs. I want to build some muscle mass and have some definition in my body. I've only just started doing the three big lifts, but hopefully they will improve quickly! Today I decided I would start the WBB1 routine, so here's what I got done today: (Weight is rounded because I have to convert it from KG).
Today: Chest and Back
Bench Press:
99 x 8
110 x 8
110 x 8
110 x 8
Low Incline Dumbbell Press:
66 x 8
66 x 8
66 x 5 (33 each dumbbell)
Dips
BW x 7
BW x 7
BW x 5
Chin ups
BW x 8
BW x 8
BW x 6
Deadlifs
88 x 8
88 x 8
99 x 8
Barbell Rows:
66 x 8
66 x 16
66 x 12
Shrugs
66 x 15 (33 each dumbbell)
I was starting to slack off with the last set of a few, I don't think I was giving myself enough time between them. I need to work on my deadlift form; it just didn't feel right when I was doing them (the last set felt the best though). Today was also the first time I had done barbell rows. I could really feel it working my upper back! All in all it went pretty well I think.
Last edited by Steven001; 01232008 at 03:18 PM.
The only thing about this routine is that SatSun is an offday, so no more progress until Monday
Just got back from the gym and had another good workout. The workout is the same as the first one posted, just because I started on Friday instead of the Monday, I decided to start from scratch.
Bench Press:
110 x 8
132 x 8
132 x 8
132 x 8
(inc 25kg bar, is that right?)
Dips
BW x 7
BW x 7
BW x 6
Chin ups
BW x 8
BW x 8
BW x 6
Deadlifs
99 x 8
110 x 8
110 x 8
110 x 8
Barbell Rows:
77 x 8
77 x 10
77 x 8
Shrugs
66 x 15 (33 each dumbbell)
Today was leg day, but I got a little bored and added some extras in:
Bench Press:
121 x 8
132 x 8
132 x 8
132 x 8
Squats:
44 x 8
66 x 8
66 x 8
66 x 8
Calf Raises:
77 x 8
77 x 8
77 x 8
Straight Legged Deadlifts:
99 x 3 (too light)
110 x 8
110 x 8
110 x 8
Even 100lbs was a little light, but they were already staked on the barbell so I just used it. Next time I'll go a little heavier.
Lever Leg Extensions:
I've forgotten what weight I used! I done 3 sets of 8.
Chin Ups:
BW x 7
BW x 7
Pull Ups:
BW x 7
BW x 7
Decline Sit Ups:
BW x 10
BW + 10KG on chest x 10
Military Press:
44 x 8
55 x 8
55 x 8
Seated Dumbbell Press:
55 x 8 (12.5 each)
55 x 8
55 x 6
Standing Lateral Raises:
16.5 x 12
16.5 x 8
16.5 x 8 (7.5 each, pathetic)
Narrow Grip Bench Press:
99 x 8
110 x 8
110 x 8
French Press:
44 x 8
44 x 8
44 x 8
Barbell Curls:
44 x 8
44 x 8
44 x 5
Hammer Curls:
16.5 x 12
16.5 x 8
16.5 x 8 (7.5 each, pathetic)
Added some extra stuff, was quite tired by this time:
Chinups:
BW x 8
Pullups:
BW x 8
Sit Ups:
BW x 20
BW x 15
BW x 15
Bench Press:
110 x 8
110 x 8
110 x 8
Last edited by Steven001; 01252008 at 09:48 AM.
Today: Chest and Back
Bench Press:
132 x 8
132 x 8
132 x 8
Low Incline Dumbbell Press:
55 x 8 (27.5 each)
77 x 8
77 x 5 (38 each dumbbell)
Dips
BW x 8
BW x 8
BW x 8
Chin ups
BW x 8
BW x 8
BW x 8
Deadlifs
110 x 8
121 x 8
121 x 8
165 x 8
Barbell Rows:
66 x 15
66 x 13
66 x 10
Shrugs
77 x 20 (38 each dumbbell)
I hate to put a pessimistic spin on things, I just want to issue you a word of warning.
First off let me say that around this time last year I was on a routine pretty much identical to yours. Lots of compound lifts, getting up around 20 sets per workout total, etc
Now I'm not saying you're doing anything wrong  this is great for some people, namely the quick recoverers (something I am not)  just be careful you don't get into overtraining (that's what happened to me).
Clues that you might be overtraining:
1. Plateaus that you can't seem to get over, even though you haven't been lifting long and should still probably be enjoying some nice newbie gains.
2. Getting sick all the time. When I was overtraining, I got sick 3 or 4 times withing 3 months, and I'm normally a guy who gets sick maybe twice a year.
3. Not gaining (or losing) weight. Eat more!!
4. Just being really tired all the time.
As long as none of that crap happens to you and your numbers keep going up, don't worry about it, you're doing fine. If it does start happening, try shrinking your daily routine down to maybe 12 sets at the most and splitting up those taxing compounds (Deadlift, Bench, Squat, Dips, and Chinups/Pullups I find to be the most taxing).
Again, sorry to rain on your parade, I just had to say something because I wish someone would've told me what I was doing wrong back then. I had to figure out the hard way ;>_>
Good luck with your routine!!
::::::::::::::::::::Updated 91611::::::::::::::::::::
Deadlift 1x5 @ 408 Squat Max @ 370
CG Bench 1x7 @ 225 Power Clean Max @ 235
W Chinups 3x10 @ +50 Dips 1x5 @ +115
Height  6'3 Weight  194lbs Age  21
"I've got a theory that if you give 100% all of the time, somehow things will work out in the end."  Larry Bird
Thanks for your input! I'm really only doing the WBB1 routine, just with 3 sets instead of 2. I don't find that 2 sets is enough. I haven't felt any of those symptoms so far, though I was very sore after my first few workouts, especially my legs, but that's expected.
I'm trying to more than usual, but I do find it quite hard to get enough protein in one day.
The only lift I find difficult is the Deadlift, it's so hard to get the form right!
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Today was leg day. Could really feel them working, that's what I like about doing legs! Because they're so week, they can hurt for a few days afterwords which means I've done a good workout in my books. I can feel them growing.
Bench Press:
143 x 8
132 x 8
132 x 8
Squats:
99 x 8
110 x 8
110 x 8
Hack Squats:  First time doing these!
88 x 8
99 x 8
99 x 8
Straight Legged Deadlifts:
99 x 8
99 x 8
99 x 8
(Good proper form I think)
Standing Calf Raises: Heels over an edge.
66 x 12
77 x 10
77 x 10
77 x 10 (38lbs each dumbbell)
Lever Leg Extensions:
77 x 8
77 x 8
77 x 8
(I think it was 77lbs or heavier)
Ab Machine (not sure what it's called)
99 x 8
99 x 8
99 x8
Slight Incline Dumbbell Press:
77 x 8
77 x 8
77 x 8 (38lbs each)
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
I didn't have time last night to post my workout up, so here it is:
Bench Press:
143 x 8
143 x 8
143 x 5
Seated Dumbbell Press:
55 x 8 (12.5 each)
66 x 8 (15 each)
55 x 6
Standing Lateral Raises:
16.5 x 15
16.5 x 8
16.5 x 8 (7.5 each, pathetic)
Narrow Grip Bench Press:
132 x 8
French Press:
28 x 8
28 x 15
28 x 12 (proper form this time, but need to go heavier!)
Barbell Curls:
22 x 8
22 x 8
22 x 8 (This is excluding the weight of the curl bar, how much does that way?)
Hammer Curls:
16.5 x 20
16.5 x 12
16.5 x 8 (7.5 each, pathetic)
I think that's it. My shoulder was clicking every time I did a shoulder press which was really annoying! I don't know why, but every time I rotate my arm something 'pops'. It's happened for as long as I can remember.
My bench is getting a little stronger I think. Is it ok to be benching every second day?
Cheers,
Steven
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
From now on all of my dumbbell exercises are going to be the weight of each dumbbell instead of them both multiplied together.
Bench Press:
143 x 8
143 x 8
132 x 8
Low Incline Dumbbell Press:
39 x 8
39 x 8
39 x 7
Dips
BW x 8
BW x 8
BW x 8
Chin ups
BW x 8
BW x 8
BW x 8
Deadlifs
143 x 8
165 x 8
165 x 8
143 x 8
Barbell Rows:
99 x 8
121 x 8
99 x 8
Shrugs
39 x 20
39 x 20
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Another day working my legs hard!
Squats:
99 x 8
110 x 8
121 x 8
Hack Squats:
99 x 8
121 x 8
132 x 8
I could really feel my legs working here! Ouch
Straight Legged Deadlifts:
99 x 8
121 x 8
132 x 8
Standing Calf Raises: Heels over an edge.
50 x 8
50 x 8
50 x 10
Lever Leg Extensions:
77 x 8
77 x 8
77 x 8
Ab Machine (not sure what it's called)
110 x 10
99 x 8
99 x 8
88 x 20
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
So what are your big 3 at? How old are you? We are similar yet i weigh about 135. We should monitor each other.
When talking about my big three, it depends. Bench, I do 3 sets of 143x8. Squat, I do 3 sets of 121x8 (started today) and Deadlifs: 165lbs (Not full deadlifs because I'm not 100% sure on form).
I'm 19, ~6ft and probably weigh over 133 now, I'll weigh myself tomorrow! What's your big 3 like?
Last edited by Steven001; 02062008 at 07:03 PM.
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Seated Military Press:
77 x 8
77 x 8
77 x 8
Seated Dumbbell Press:
28 x 8
28 x 8
28 x 8
Standing Lateral Raises:
16 x 12
16 x 8
16 x 8
Narrow Grip Bench Press:
99 x 8
99 x 8
99 x 8
French Press:
30 x 8
30 x 8
30 x 8
Barbell Curls:
55 x 8
55 x 8
44 x 5
Alternating Hammer Curls:
16 x 20
18 x 20
18 x 20
18 x 20
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Have fun with it and watch yourself grow man, just be patient...bet you carry little bodyfat if at all.
Thanks Cocoa, here's the little progress I've made so far: http://wannabebigforums.com/showthread.php?t=106976 I know it's not much, but it's a start I guess.
Off to the gym now!
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Yesterdays log:
Low Incline Dumbbell Press:
28 x 8
33 x 8
39 x 8
39 x 8
39 x 8
Bench Press:
121 x 8
132 x 8
132 x 8
Dips
BW x 8
BW x 8
BW x 8
Chin ups
BW x 8
BW x 8
BW x 8
Deadlifs
99 x 8
143 x 8
165 x 8
176 x 8
Barbell Rows:
99 x 8
121 x 8
121 x 8
Shrugs
50 x 20
39 x 20
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
I forgot to post up Wednesdays leg workout  shame on me! It was good and I had improved from last week. Going today and will post up the routing tomorrow.
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Mondays workout:
Bench Press:
99.2 x 8
121 x 8
132 x 8
Low Incline Dumbbell Press:
39 x 8
44 x 8
44 x 8
Dips
BW x 8
BW x 8
BW x 8
Pull ups (Done pullups instead of chins)
BW x 8
BW x 8
BW x 8
Deadlifs
143 x 8
154 x 8
176 x 8
Barbell Rows:
99 x 8
110 x 8
121 x 8
Shrugs
39 x 20
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Hey man, you're working pretty good. Just have fun with it. I bet you could deadlift more though. Other than that, right on bro.
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
Bench Press:
99 x 8
121 x 8
132 x 8
143 x 8
143 x 7
Low Incline Dumbbell Press:
38.6 x 8
44 x 8
44 x 5 (33 each dumbbell)
Dips
BW x 8
BW x 8
BW x 8
Pull Ups  Hard!
BW x 8
BW x 8
BW x 8
Deadlifs
143 x 8
154 x 8
165 x 8
Barbell Rows:
99 x 8
110 x 16
121 x 12
Shrugs
44 x 20
I don't think I'm eating enough, so I'm thinking about taking Whey. Holland And Barrett have a deal on at the moment  3 for 2, which seems good. Going to read up a little on it first.
Last edited by Steven001; 02252008 at 03:38 PM.
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
I like those numbers, looks like your starting off pretty good.
Also I don't know if when you say pullups which you mean. But palms facing away from you are much harder but much better for your back. You may want to use one of those assisted ones so you can do it until you get strong enough for body weight. I am on the lowest setting of assistance right now so I am almost there.
You should be a gram of protein for every lb you weigh. Set up a fitday account and start eating more calories then you burn and the weight will come
Last edited by Brad263; 02252008 at 03:48 PM.
Age 24
Weight 180lbs Goal 200lbs by 06/01/08
Height 6'1"
Journal
Bench 150x6 Goal 200
Squats 165x5 Goal 250
Deadlift 205x6 Goal 300
"Speed has never killed anyone, it's suddenly becoming stationary that will get you."
Thanks for you comment, Brad!
When I talk about pull ups, I mean palms facing away from me  palms facing towards me = chin ups. I'm not using a very wide grip, but they're still difficult. I can manage three sets of 8 at a push. I'm also not using the assist machine, I'm just using a sort of... rack.
I'm sure I'm not eating enough protein, so I'm going to have a look at whey today. Any suggestions on flavour? Strawberry sounds nice.
The Time is Now  My Journey to 180lbs
Skinny Guy Starts Training
Progress Pictures
Height: 6'6'1"  Weight:160lbs  Start Weight: 140lbs  Goal Weight: 180lbs
Bench: 176.4lbs x 5
Squat: 187.4lbs x 2
Deadlift: 264.6lbs x 5
Nothing maxed yet!
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