Starting from Square One - ABCbodybuilding

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  #1  
Old 06-06-2008, 07:42 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
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Default Starting from Square One

Alright so here goes.

I'm starting from pretty much square one with the goal of builking up like a mini-hulk of sorts. Given that I've only been lifting weights seriously for the past 10-ish months I figure compared to most that's pretty much square one (with nowhere to go but up)

I workout from home and thankfully have access to:
A chin-up bar
Two Barbells
An Easy-curl Bar
A Bench (which can incline)
A Smith Machine (with two pulleys that work for 'some exercises)

I'll post my workout schedule and eating routine as well... I'm more than happy listen to any and all advice comming my way. In fact.. the more help the better [img]/forum/images/graemlins/smile.gif[/img]

Wake-Up


First Meal (ie breakfast I)
Whey Protein Shake w/ glutamine + creatine + amino supplement
Bowl of Cereal
Banana

Second Meal (ie breakfast II)
1 cup of Oatmeal
(in that bowl I also put a scoup of protein powder for flavour, 3 tsp. of wheat germ, 3 tsp. of hemp hearts)


Workout (Workout schedule to seen below)


Third Meal (ie lunch I)
Post Workout Shake with all supplements advised by this site


Fourth Meal (ie lunch II)
Usually Chicken of Salmon
Some Stir-Fry Veggies or Salad
Mashed or Baked Potato
(I like to have three things in my dinner... so just what they are changes regularily... if that info would be helpful to include just let me know and I'll be happy to post a daily eating journal too)

*****sometimes fifth and fourth meal get switched*****

Fifth Meal (ie dinner I)
A slice of meatloaf (Or a turkey burger)
A banana
Sliced veggies on the side


Sixth Meal (ie dinner II)
Two whole eggs and One Egg White
Two pieces of toast with natural peanut butter (if I find I'm not overly hungry I cut the toast)


Meal Seven (ie bed-time snack)
What I call "Ch-ogurt" because I'm not a huge fan of cottage cheese: I blend low fat cottage cheese with milk to make it creamy and smooth, then blend that with splenda-sweetened yogurt for flavour
A big hand-full of sliced veggies to help stave off hunger for the night


When I started traking weight, body fat, and est. water precentage on 11/11/2007 I was
174.4 lbs
19 % body fat
62 % water
(oh and I'm not sure if my height is relevant but I'm about 5'9"-5'10")
At first I started weighing in every week to try to track progress and that later became every 2-3 days.

Anyhow... today being 06/06/2008 my numbers are as follows:
186.8 lbs
22.5 % body fat
58 % water

So I have made gains in the way of bulking and would like to continue, however my body fat has gotten higher than I am comfortable with... although that is more than likely because I have completely neglected cardio over the past year... well really since highschool and am just now starting to incorporate that into my routine (as I am a naturally smaller fella doing cardio didn't really cross my mind until more recently)

My workout routine:
Day 1 Chest and Tris
Day 2 Bis and Back
Day 3 Rest (which will probably be cardio from now on)
Day 4 Shoulders and Traps + Abs (I haven't seen a lot of routines that have a day for just that so I wonder if I should just be putting those into other days)
Day 5 Legs and Lower Back
Day 6 Rest (again.. probably be cradio)

I usually do three sets of three exercises per body part for three weeks, then I switch it up to bits and pieces from routines found throughout this site (including a lot more supersets and such. Right now I only really have two variations that I work with (Workout A and Workout B), and I just alternate back and forth after three weeks of one or the other. I only started doing that to keep better track of progress and to see which weights for which exercises I can be pushing harder (or to higher weights)

So for the sake of this journal I will be starting my first workout on day 2 (bis and back) and on a quick note I did about 10 minutes of jogging and 10 minutes of walking yesterday and I was hacking up a lung... so cardio will wait for the tomorrow while my shins recover from the beating :P
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  #2  
Old 06-06-2008, 10:29 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

Bis and Back

Seated Barbell Curl Negatives (@55) 10,9,7 (for some reason I tweeked my back pretty good on the negatives... but I thought for my first post it'd really suck just to stop at one exercise)
Seated Cable Rows (@160) 8,8,7
(By this point I'm sweatin')
21's (@ 40 lbs)--> Broken into 21 parts 21,18,15
Bent Over Barbell Rows (@70) 10,8,8
Standing overhand grip curls (30) 10,10,8
Chin-Ups/Negs Wide: 5/4 Reg:1/6 Underhand:2/6

Back is still hurtin' so I'm going to try to land me a backrub tonight [img]/forum/images/graemlins/wink.gif[/img] or maybe just sneak in some yoga and cross my fingers
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  #3  
Old 06-07-2008, 04:25 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

Rest Day

Got a quick backrub last night [img]/forum/images/graemlins/cool.gif[/img]

Tried stretching out the back but that was too painful

Going to take a rest day today (along with some back relaxants) but will make up my cardio day tomorrow. I don't want to make it any worse... so I figure one day off couldn't hurt it
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  #4  
Old 06-09-2008, 04:34 AM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
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Default Re: Starting from Square One

AM
Delts and Traps

Neutral Dumbell Press (@ 52.5 each hand) 10/8/5
Standing Lat Raises (@ 20 each) 10/10/10(last few were alternating to get a kind of rest-pause)
Alternating Delt Raises (@ 30 each) 9/9/9 (my form was not great)
Rear Delt Raises (@ 17.5 each) 20/12/11
Barbell Shrugs (@ 190) 12/11/10

Abs
(no rest between)
Left Side Crunches 40
Crunches 30
Right Side Crunches 40
Hanging Leg Raises 20

PM
Cardio make-up session
20 minutes of jogging/walking in intervals


On a side note... I was house hunting all day and it went really quite well. I'm excited
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  #5  
Old 06-09-2008, 09:55 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

Legs

Smith Machine Squats (bar weight not incl)
160 - 10
180 - 10
200 - 10
220 - 8
240 - 5
250 - 3

Stiff Legged Deadlifts (bar weight not incl... actually I never include bar weight)
13 @ 150
7 @ 160
7 @ 160

Followed by weightless Box Squats till I drop
45

Standing Calf Raises Holding 140 Pounds without rest
close/shoulder width/wide
30/25/20
(have a hard time holding the dumbells by the end)

One footed standing calf raises (@ 50)
20 (each)

Reverse Calf Raises @25
30/30

Side note: You know... I wish this site had some kind of mentor partnering program...

And on the advice of ROBVINETIME I will be moving my workouts to first thing in the morning in an attempt to burn more fat.
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  #6  
Old 06-10-2008, 05:51 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

Rest Day/Cardio

20 minute jog/walk (intervals) empty stomach first thing in the morning.
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  #7  
Old 06-11-2008, 06:06 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
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Default Re: Starting from Square One

Chest and Tris

(empty stomach workout)
Smith Bench Press (bar not incl) @150: 10/8/7
Tricep Pulldown @ 75: 7/6/6
Incline Bench (Barbells) @ 65 (each hand): 6/5/5
Tricep Pullovers @55: 12/10/9
Smith Critical Bench to Neck (Triple drop set): 150/90/70/bar
Kneeling Tricep Extensions @ 30: 10/9/9

15 Slow Dips for a cooldown

I'll be weighing myself tonight to check results this week (mainly to see if diet is roughly on track)
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  #8  
Old 06-12-2008, 12:03 AM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

According to the scale:
186 lbs
22.5% Fat
58.5% H20
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  #9  
Old 06-12-2008, 09:11 PM
Nathan Nathan is offline
Nathan is getting his plan together for the ultimate bulkingexpedition
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Join Date: Jun 2008
Location: Canada
Posts: 52
Default Re: Starting from Square One

Sorry folks.. no work out today or for the next few days. Out of town for a few.

I'll find me a gym once I'm down there.

Any tips on keeping my eating regiment on track while I'm out of town would be great!

If not.. just wish me luck
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  #10  
Old 06-12-2008, 10:07 PM
Jinxplayer Jinxplayer is offline
Jinxplayer is "Dips, the white, white meat"
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Location: Ann Arbor, Michigan
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Default Re: Starting from Square One

ask for any sauce they would put on anything, to be on the side so you can use it sparingly..and stay away from fried stuff. [img]/forum/images/graemlins/laugh.gif[/img]
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