I am 22, weight= 62kgs, height= 172cm’s
previously was 71kgs before i had a motorbike crash.
Starting out again as a beginner and looking for advice
and want to get big. This is motivation for me writing this
log. Any advice welcome.
Sam
picture 2
picture 3
I take it your a complete beginner?
Wot does your diet currently look like?
My diet is by no means perfect i eat when i need to eat
got a impact whey and refined oats from a manufacture.
I would take that in the morning, would have cereal when
i get to work, then another shake mid morning. Lunch
two sandwiches or pasta meal with meat and sweetcorn and
mayo which i prepared myself, shake again when i get home
from work, dinner and shake again a few hours later, plus
snacks through the day.
I started training when i was 17 years old, started on HIT
training. My training was never consistent, i was training
for a different reason then. Feburary 2007 my conditioning was
good fitness wise, i could do 90 push ups in two mins chest touching a persons fist, 15 over hand pullups, 100 situps in 2mins, 14 on the bleep test, all proper form which was strict
where i was. My running was the my greatest asset and i could put weight 10kgs on my back and run faster than people normally running. I came back from where i was and started weight training, i went from 61kgs to 72kgs in six months. Then i had a motorbike crash, lost my job and couldnt afford to eat and now im 62kgs. My strength has plummented, to the ground. I want to get that strength back again. I got a job again now and financially things are looking up.
Im going to get cod liver oil as well, i felt good when i took
it on my training cycle before.
My strength is shocking now this is what i was doing before. I will list the compound exercises and compare then with now.
march 2007 - August 2007
Olympic equipment
benchpress - 75kgs - 7 reps - 82 kgs 1-2 reps
military press - 50kgs - 12 reps/60kgs - 1-2 reps
deadlift - 115kgs - 10 reps/ 135kgs - 1-2 reps
full squat - 70 kgs - 9 reps
July 2008 - present
Smaller bar and dumbell
benchpress - 51.5kgs - 10 reps
military press - 36.5kgs - 10-12 reps
deadlift - 90kgs - 10 reps
full squat - 50kgs - 10reps
I also had a lot of other exercises implemented in, and i only started the full squat a month before i had my crash. Im really weak on it. Because of the full range on it, i get stuck below the knee, im thinking of doing an exercise specifically for the lower part of my body to get it stronger and isolate it from the bigger muscle groups. Could i get some feedback on this please. Dont forget this is just a training log, i hope to give ppl some motivation by posting photos every month. Im disappointed in my strength. Those photos took some courage to put up xD.
I dont do HIT training anymore, didnt gain much from it, i gained the best on the cycle i have listed. Doing three sets of approx 8 exercies three times a week, going to failure, but i had three mins rest between each or more sometimes. I would usually spend 1hr 30mins in the gym. Though i had a training buddy. That was great fun as we where always competing, made going as far out as possible on a set more durable. Dont also forget the weight i put on was due to where i was before, we didnt get much to eat considering the calorie intake we required.
Weight training tomorrow, done a cycle yesterday, i will list every thing i do from now and post photos up every four weeks.
will be on every day to check on feedback. Goodluck training guys.
For a lighter note on the smaller guys on T-Nation like me :D, dont forget most proessional body builders are naturally big, check what they looked like when they where younger, its unreal. A good bulky physique is obtainable by everyone. Its the effort you put in at the gym, and just as important nutrition. Without both you can never get big, just ripped and small. Not unless your a genetic beast like some ppl on this. Maybe i will get ripped to pieces for posting this on comparison with my photos. Lets see 
Also i have noticed that at certain points in training you seem to stick, things start to slow down like a snail, PPl are going to read this and know the answer to combat this, please tell me how i can resolve this, it wont matter yet but in six months time i will prob come to this same problem again and i need the answer with some sort of survey. I am sick and tired of all the variety of different ways to train and its slowing beginners down, they dont know what to do. All the diferent views on professionals in their academic background. Thats why i just do what works for my body now. Muscles are killing me today, not as sore as the first day, got to get myself some food now
nice one mate keep up the good work and the gains should come.
steve
Mon 21 July 2008
Full squat
51.5kgs
1st set - 15 + powerlift military press
2nd set - 10
3rd set - 6
Barbell rows
41.5kgs 1st set - 7
36.5kgs 2nd set - 10
3rd set - 8
Weighted dips
5kgs
3x5
will do Calve raises next full squat session and 3x20kgs pullovers.
Next session Wednesday 23rd July. Deadlifts, handstand pushups, if cant do positive reps will do negatives and static, dumbbell raises dumbell curls, wrist curls, dumbell press, pull-overs, neck extensions, weighted knee raises.
Will post pics in four weeks, Will take my photos on the third week on my last rest day of the week, that way im not posting a pumped up body.
wednesday 23rd july 2008
pullovers - 25kgs - 8
7
6
dumbell press - 20kgs - 10
8
7
weight dips - 5kgs - 8
6
4
Saturday 26th july 2008
deadlifts 91.5kgs
10
10
6
bent over rows 36.5kgs
10
8
5
military press 36.5kgs
10
7
6
bw dips
13
10
7
monday 28th July 2008
full squats 51.5kgs
20
56.5kgs
10
10
dumbell curls
right arm 15kgs
10
12.5kgs
10
10kgs
10
left arm 15kgs
4
12.5kgs
10
6
10kgs
8
weighted dips 5kgs
10
7
6
annoying not having a squat rack, having to put barbell in between two dining chairs and get under it and then lie down on the double bed afterwards to get the weight off, kind of irritating, will be able to use weights in work in a few months, so that will help alot, free weights and machines combined, and the biggie the weights are ready to go, more variety and less swapping and changing weights.
66kgs before i had a shit and done my work out, 65kgs now Not long till i have to post my first 4 week photos xD
Hi Ginge,
Are you taking any of your sets close to failure?
How long does it take to complete each training session?
What form of progression are you implementing?
im going to failure in everything except for the squat cause i dont have a squat rack, though i work till i know im not going to be able to get back up the ground again, my first squat session i went to complete failure and ended up stuck cuz i dont have a partner, had an awkward two mins in getting the weight off me, didnt want it to drop because im training in one of the spare rooms. I think i see your point about not enough exercises been put in, i will implement more exercises once my body can handle the extra workload, progressing steadily at the moment.
Takes around forty mins to finish the exercises, swapping and changing weights doesnt help the time.
Within form of progression, i think you mean how am i doing my reps and sets, i go steadily, not fast not slow reps, two to three mins rest between sets of the compound exercises, the smaller ones i can take less rest.
Training tomorrow again, its a big day tomorrow as i want to implement alot of upper body exercises into this one.
Have you got a training log up mate?
wednesday 30th july
Dumbell press 20kgs
16
10
7
military press 41.5kgs
5
3
2
weight dips 5kgs
12
8
5
bw dips
10
dumbell pullovers back only on bench 25kgs
5
5
20kgs
10
bw ab work
4 sets variety
3 military press power lifts 4.5kgs
weight has went up again, supplements cod liver oil, refined oats and impact whey. 62kgs on the 19 july 2008, now im approx 67kgs. Putting photos up again the end of next week. Good luck training guys.
oops… 41.5kgs the power lift is at the end xD
Sat 2 August
deadlifts 91.5kgs
12
10
8
Military Press 36.5kgs
12
8
5
Weighted dips 5kgs
10
7
5