Watch me Grow

[hardGainer]

Thought I would start an online journal to to keep track of my progress starting with a new program and new determination!

I started getting into body builiding a couple of months ago, been more of a swimming, running cycling kinda guy but decided I seriously needed to beef up.

So after a few weeks of getting into it and reading heaps of posts on MP, I feel ready to seriously start. Thanks to everyone for their input and advice on the other threads, I feel like I have gone from an absolute newbie to having a basic understanding of a couple of things that will hopefully help me in my progress.

When I started just over 2 months ago in November my total body weight was just a little over 57 kg, see why I wanna put on some weight?!

Since then I have stopped most aerobic exercise (for the moment while I am bulking up), been hitting the gym, getting plenty of rest and have seriously changed my eating habits (Thanks to the wealth of knowledge available here!)

I am now sitting at 60.0 kg with 10.9% body fat, height 171 cm. My goal over the next few weeks is to bulk up as much as possible while developing and adjusting my training routine and tailoring my diet.

Hope this journal may be inspirational to any other beginners and would welcome any comments and advice from anyone.

Wish me luck!

[Resurrected]

Great to see another journal joining the ever growing number and welcome to the forums. I hope you enjoy it here. It might be an idea to post what your routine is going to be just to get some advice before you start

[hardGainer]

The basic program I will be following is a 5 day split as follows. I liked this one because I could be a bit flexible with it, maybe shuffle a day around every now and then. I also find it a little easier to focus on smaller number of excercises than trying to cram the whole lot in.

So here goes:

Day 1: Chest / calves
Day 2: Back
Day 3: Quads / Hams
Day 4: Arms
Day 5: Shoulders / Traps

[Resurrected]

The guys will know what i am going to say here

I think a 5 day split is much to much for someone who has only been training for 2 months and especially who is as light as yourself. Have you read any of the journals with a basic 3 day push/pull/legs?

You'll complete these workouts within 45-60 mins maximum if you are working out intensely enough.

[hardGainer]

So I'm 4 days into the program, this is basically what I have done so far. Not too sure I have got it all correct, but here goes.

Week 1 - Day 1 (Chest / Calves):

Chest dumbell fly w/up 10 x 7.5 Kg
3 x 8 x 12.5 Kg

Calf raises w/up 15 x 34 Kg
3 x 15 x 70 Kg

Pec Fly 2 x 8 x 42 Kg
1 x 8 x 36 Kg

Shoulder Press 8 x 42 Kg
8 x 36 Kg
6 x 28 Kg

Day 2: (Back)

Lat rise w/up 10 x 6 Kg
3 x 7 x 10 Kg

Bent over dumbell row w/up 10 x 6 Kg
3 x 10 x 12.5 Kg

Chin assist w/up 10 x 30 Kg
3 x 8 x 25 Kg


Lat pull down ? -> didnt get any weights etc for these!
Seated low row ?
Back extension ?

Day 3/ 4: (Quads, Hams / Arms)

Couldnt make it to the gym on friday (day 3) so combined the two days. Think this was okay as it doesnt work anything that should be resting or whatever...

Guess I'll have to log this one tomorrow when I can find my paper.

[finlee]

welcome Hard gainer.

Good to see you putting a journal up!

[MartinM]

Quote

on the journal name, it completely confused me!

LOL, me too!

Welcome to the board mate

[Gareth83]

Seriously mate,
I think your doing it all wrong. As you have only just started training like 43 said I think your taking the wrong approach. I would drop it to a 3 day or 4day split. You need time to recover and grow.

a) I wouldn't do the chest fly or pec fly. what's wrong with the good old bench press? either incline or flat??
b) Lat pull down. dont bother. do wide grip chin ups instead
c) Why calves on a chest day?? seems a bit odd


Apart from that welcome to the training journal section. Look forward to seeing your progress.

[finlee]

One thing missing for me - Compounds. Get them in as these are the good muscle builders e.g. deadlift, squats etc

good luck

[GALTONATOR]

my suggestions would be to focus on the basics. You wont build a big chest unless your press! I think a 4 day split is to much drop to 3 days and just remember the pro train like they do becuase they are gebetic freaks we however are not!