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Thread: Noob Journal

  1. #1
    Luke
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    Noob Journal

    Hey ya'll, I'm new here, but I've been lurking for awhile. I've been lifting "seriously" since the middle of last October, but I figured having a journal here with experienced lifters to give me pointers would definitely help me out!

    My name is Luke, I'm 20, 6'2, 164 lbs (which is 20 more than when i started!), and using WBB 1.1 as a template

    Anyone who has questions, introductions to make, or ideas to help me out, don't be shy! I need all the help I can get.


    3.10.11 Workout:

    Squats
    45 x 5
    95 x 5
    135 x 3
    155 x 5
    160 x 4
    160 x 5

    Good Mornings
    55 x 3
    95 x 6
    105 x 5
    105 x 5

    Alternating DB Lunges
    80 x 10 (5 for each leg, 40 in each hand. Is this correct notation?)
    90 x 10
    90 x 10

    45 Second Stabilizer with elevated legs
    Last edited by bloodybob; 03-11-2011 at 10:50 AM. Reason: Notation

  2. #2
    Luke
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    3.11.11 Workout

    Bench Press
    45 x 5
    95 x 4
    135 x 5
    135 x 5
    140 x 5

    Standing DB Shoulder Press
    60 x 5
    70 x 6
    70 x 6
    70 x 4

    Dips
    8 x BW
    8 x BW
    8 x BW
    8 x BW

    Alternating DB Curls
    60 x 10
    60 x 10

    40 Crunches
    20 Dead horses


    Kinda felt weak today, ate a lot of Papa John's breadstick crap last night.

  3. #3
    Luke
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    So I have to miss my day 4 workout this week, so I sort of haphazardly threw the pull ups into today's workout. Meh. The deads felt good, though!

    3.13.11 Workout

    Rack Pull
    45 x 5

    Deadlift
    95 x 5
    135 x 5
    155 x 5
    165 x 5
    165 x 3
    135 x 7

    Pull Ups
    BW x 7
    BW x 5

    Cable Pull Through
    70 x 7
    85 x 8
    100 x 7

    Seated Calf Raise
    115 x 8
    125 x 7

    One arm planks, 30 seconds each side
    Last edited by bloodybob; 03-20-2011 at 11:01 AM. Reason: 45 + 45 + 25 = 115

  4. #4
    Senior Member GazzyG's Avatar
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    Hi mate, welcome to WBB.

    Nice workouts!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  5. #5
    Luke
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    Thanks Gazzy, I appreciate it!

    3.16.11 Workout

    Squats
    45 x 5
    95 x 3
    135 x 3
    155 x 5
    165 x 4
    165 x 4
    155 x 6

    Good Mornings
    65 x 3
    95 x 3
    105 x 6
    110 x 6

    Alternating DB Lunges
    40s x 10
    40s x 10
    40s x 10

    1 minute stabilizer

  6. #6
    Senior Member tom183's Avatar
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    ^--Good progress from the previous leg workout.

  7. #7
    Luke
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    Thanks, Tom. I feel like I'd been stagnant for a little while, but my focus and determination has soared the past week knowing that I have a bunch of stroonng dudes watching my progress now. I'm happy I started this journal. That was the first time I'd squatted 165 for reps!

  8. #8
    Luke
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    I reallly suck at the bench, and it bothers me. I don't look forward to having to do it :/ Ugh.

    3.17.11 Workout

    Bench
    45 x 5
    95 x 5
    135 x 5
    135 x 6
    135 x 5

    Standing DB Shoulder Press (really ****ty form on the heavier weights. Damn!)
    35s x 3
    40s x 5
    40s x 5
    35s x 5

    Dips
    BW x 8
    BW x 8
    BW x 8
    BW x 9

    Alternating DB Curls
    30s x 12
    30s x 10

  9. #9
    Luke
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    3.19.11 Workout

    Rack Pull
    45 x 5

    Deadlift
    95 x 5
    135 x 5
    155 x 3
    175 x 5 (YES!!)
    165 x 5

    Step Ups
    40s x 10
    40s x 10
    40s x 10

    Cable Pull Throughs
    100 x 8
    115 x 7

    Seated Calf Raise
    125 x 8
    125 x 7

  10. #10
    Senior Member tom183's Avatar
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    Solid deadlift progress.

    Why do you think your bench sucks? Post a video for us to critique if you think it's form related.

  11. #11
    Luke
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    I think it might be more of an issue of me complaining about not being very strong lol. But yes, I think videos of ALL major lifts would be a good idea for me too get some pointers.

  12. #12
    Luke
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    3.20.11

    Pull Ups
    BW x 5
    BW x 5
    BW x 5

    Seated Cable Rows
    102.5 x 5
    107.5 x 5
    107.5 x 7

    Pushups
    BW x 20
    BW x 20

    Scaptions
    20s x 5
    17.5s x 10

    Skull Crushers
    20s x 8
    20s x 8
    Last edited by bloodybob; 03-23-2011 at 09:34 PM.

  13. #13
    Luke
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    Quote Originally Posted by bloodybob View Post
    I think it might be more of an issue of me complaining about not being very strong lol. But yes, I think videos of ALL major lifts would be a good idea for me too get some pointers.
    I also have very long arms, and it can be pretty discouraging seeing guys that are even smaller than me putting up bigger numbers. Excuses excuses...

  14. #14
    Luke
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    Weird gym day! I couldn't turn my brain off... while I was lost in thought about whether or not I should consider this a successful squatting day, I put 35s onto the bar for the GMs intstead of 25s. I was wondering why it felt so darn heavy...
    The heavier-than-I-thought GMs beat the shit out of me, so my lunges and ab workout were lame. However, it taught me a valuable lesson about how much lifting is a mental game.

    3.23.11

    Squats
    45 x 5
    95 x 3
    135 x 3
    165 x 5
    165 x 5
    155 x 5

    Good Mornings
    65 x 5
    115 x 5
    125 x 5 (Questionable form)
    115 x 5

    DB Lunges
    45s x 6 (these felt terrible)
    40s x 10
    Last edited by bloodybob; 03-23-2011 at 09:25 PM.

  15. #15
    Luke
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    My bench felt much better this week. I could've done more weight, but I had no spotter
    A little disappointed I couldn't improve my shoulder press, but everything else went well, IMO.
    3.24.11

    Bench
    45 x 5
    95 x 5
    135 x 6
    140 x 6
    140 x 6

    Standing Shoulder Press
    35s x 5
    40s x 5
    40s x 5
    35s x 5

    Dips
    BW x 8
    BW x 8
    BW x 10
    BW x 10

    Alternating DB Curls
    30s x 14
    30s x 12

  16. #16
    Luke
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    I'd like to add some weight to my dips next week. Is just holding a DB with my feet an effective way to do this?

  17. #17
    Luke
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    Friend called me in the middle of my workout saying it's an emergency and to come over ASAP (turns out our friend's boyfriend broke up with her and she needed moral support?). So i cut my workout short to go be a good friend. It sucks, but it was the right thing to do.

    3.26.11

    Rack Pull
    45 x 5

    Deadlifts
    105 x 5
    145 x 3
    175 x 5
    175 x 5
    155 x 6
    Last edited by bloodybob; 03-26-2011 at 12:14 PM.

  18. #18
    Luke
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    Very satisfied with today's workout!

    3.27.11

    Pull Ups
    BW x 6 x 3

    Cable Rows
    102.5 x 6
    107.5 x 6
    115 x 6 x 2

    Pushups
    BW x 25 x 2

    Scaptions
    20s x 6
    20s x 5

    Skull Crushers
    20s x 8 x 2
    Last edited by bloodybob; 03-27-2011 at 12:12 PM.

  19. #19
    Luke
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    3.30.11

    Squats
    45 x 5
    95 x 3
    135 x 3
    165 x 5
    170 x 4
    165 x 4 (fail on 5th rep)

    Good Mornings
    45 x 5
    95 x 5
    115 x 5
    115 x 5

    DB Lunges
    45s x 10
    45s x 10
    45s x 10

  20. #20
    Senior Member tom183's Avatar
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    I'd like to add some weight to my dips next week. Is just holding a DB with my feet an effective way to do this?
    It works but a dipping belt would be better.

  21. #21
    Luke
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    3.31.11

    Bench
    45 x 5
    95 x 5
    135 x 5
    145 x 5
    145 x 4

    Standing Shoulder Press
    40s x 5 x 3

    Dips
    BW x 8
    BW + 20 x 7 x 2

    Alternating DB Curls
    35s x 8
    35s x 7 (left arm fail)

    ^I wanted to drop back down to 30s for that last curl set, but they were MIA

    Pre workout bodyweight: 167 lbs
    Last edited by bloodybob; 03-31-2011 at 04:44 PM.

  22. #22
    Luke
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    4.2.11

    Rack Pull
    45 x 5

    Deads
    95 x 5
    155 x 5
    175 x 1
    180 x 5
    175 x 5

    Step Ups
    45s x 10 x 2

    Pull Throughs
    100 x 8
    115 x 8

    Calf Raises
    135 x 5
    135 x 6


    Felt dehydrated today... took like sixty water breaks. Still progressing with the deads though, so I feel ok about things.
    Last edited by bloodybob; 04-02-2011 at 12:17 PM.

  23. #23
    Luke
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    I bought 2 gallons of Goldenrod milk yesterday... and it tastes terrible! How do you screw up milk???

  24. #24
    Senior Member GazzyG's Avatar
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    Great work with the pullups and dips mate - they're exercises a lot of people avoid because they're tough.

    Good progress on all your other lifts too.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  25. #25
    Luke
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    Deadlifts and squats are wayyy tougher - at least for me.

    I saw your 6 month HCT-12 pics, Gaz, and you are making some great progress yourself!

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