Ginger_spartan's Beginning Log

Training Logs
1

I just got a power rack, only 100kgs at the moment. I have been training from 13th Jan 2010.
I enjoy training, looking at some of the logs here i have a lot of work to do to become strong.
I am 5ft 7, 23, from ireland, i work as a network engineer and in a comfortable position to commit myself to long term weight training. My past training has consisted of running & bw exercises due to my goals then, my longest consistent run of weight training was between March 2008 to August 2008. My living standard & mood is extremely better now, i have no doubts that this is the start of me becoming a strong, disciplined & more mature person. The physique is an asset.

I have changed my workout as of 10/02/2010, this is were i expect the
real gains to be made, the first month was for my body to get used to
weight training again. My past style of training was Mike Mentzers HIT,
in my opinion its a lazy dogma routine.

I will post up pictures when i have some and continue to do so, it will
give skinny people like myself motivation to continue and not stop.

I eat six meals a day approx, i dont count my calories. My diet mainly consists of
fruits, potatoes, rice, pasta, oats, vegetables, steak, bacon, chicken, kipper
and a takeaway from my favourite chinese once a week. If none of the above
is available, i eat whatever is available or crack some eggs and throw them
into a cup of milk with some choc mint weight gain and drink that. I drink
plenty of water and get enough sleep, could do with more but im sure we all
think we could. My starting weight was 10st 6pounds, i will have to get an
accurate measurement of my weight as i am unsure if my new scales are dodgy
as it is weighing me in at 11st 13pounds at the current date. I have put
on weight but most of it is water retained, i put some creatine as well
in my protein shakes.

Sometimes i will post in notes at the bottom of my workouts for information only.

Its embarassing posting up the below results after looking at some of the other
training logs, but you have to start somewhere.

Workout 1
Bench press, Seated press, Tricep ext (pulley)
Workout 2
Deadlifts (Alternate palms), Shrugs, Hanging leg raise
Workout 3
Pullups, BB rows, BB curls
Workout 4
Full squat, SLDL (palms facing inwards)

REPEAT SAME

1st set - 10-12
2nd set - 6-8
3rd set - 3-5
1 day off every 2-3 weeks

Workout 1 - 10/02/2010
bench press - 55kg - 12 / 60kg - 8 / 70kg - 4
seated press - 30kg - 12 / 35kg - 8 / 40kg - 6
tricep extension - 20kg - 8 / 25kg - 8 / 30kg - 3

Workout 2 - 11/02/2010
Deadlifts - 80kgs - 10 / 100kgs - 8 / 100kgs - 6
shrugs - 60kgs - 10 - 8 / 70kgs - 6
Hanging leg raises bw - 10 - 10 - 6
(Forearms weak)

Workout 3 - 12/02/2010
Pullups bw - 8 / Pulldowns - 50kgs - 10 / 60kgs - 7 / 60kgs - 3
BB rows - 40kgs - 10 - 10 / 50kgs - 6
BB curls - 30kgs - 12 / 35kgs - 8 / 40kgs - 3

Workout 4 - 13/02/2010
Full squat - 70kg - 12 / 80kg - 8 / 85kg - 6 / 90kg - 2
SLDL - 70kg - 12 / 80kg - 8 / 100kg - 3

2

Workout 1 - 14/02/2010
bench press - 55kg - 12 / 60kg - 8 / 70kg - 8 +4
seated press - 30kg - 12 / 35kg - 8 / 40kg - 9 +3
tricep extension - 20kg - 12 +4 / 25kg - 8 / 30kg - 7 +4 /35kg - 2

I felt tired today, but i exceeded what my mind said i couldnt do today. This
program can either go badly or excellent. I am going to need to make sure i
have my food squared away at all times and i get excellent sleep at night, at
the moment i dont think sleep will be a problem. Hope it continues to progress
like this. Workout 2 tomorrow, i hope the deadlift shows great improvement
i find my forearms are the weak point at the moment.

3

Workout 2 - 15/02/2010
Deadlifts - 80kgs - 10 / 100kgs - 8 / 100kgs - 11 +5
shrugs - 60kgs - 10 - 8 / 70kgs - 7 +1
Hanging leg raises bw - 10 - 10 - 10 +4

Happy that the deadlifts are going up whilst using good form. Will be buying more weight next week as the 100kgs is been over utilized. Still need my forearms to become stronger so i can hit the main
muscle groups effectively.

4

Workout 3 - 16/02/2010
Pullups bw - 9 +1 / Pulldowns - 50kgs - 12 +2 / 60kgs - 10 +3 / 65kgs - 4 +1 +5kgs
BB rows - 40kgs - 10 - 45kgs - 10 – +5kgs / 50kgs - 9 +3
BB curls - 30kgs - 12 / 35kgs - 10 +2 / 40kgs - 5 +2

Increase of 15 reps, increase of weight in two. weight in 2nd set in all above
forms needs increased to bring the rep range down to desirable range 6-8.

Big day tomorrow, workout four, i am including front squats in workout four after
the main squats. I want to get the 90kgs in the squat in my 2nd set range as soon
as possible, i think its possible if i continue to eat loads and rest.
That was a good workout tonight, im surprised as again my mind was telling me
i was too tired.

5

Workout 4 - 17/02/2010
Full squat - 80kg - 12 – +10 kgs / 90kg - 8 – +10kgs / 100kg - 2 – +10kgs
SLDL - 80kg - 12 – +10kg / 90kg - 8 – +10kg / 100kg - 6 +3

Got that 90kgs in on the 2nd set range faster than i thought. Things are going well so far
and very fast. Got a massive piece of shoulder beef in the oven and a pork chop, going
to devour it along with some bread, protein shake then bedtime.

I decided not to add the front squats, it will only delude things. In the future i will
add alot of different exercises, at the moment i am trying to bulk up fast and get strong
on the core exercises.

6

I have taken a few photos of my current size & physique. I have put on quite alot of weight in a month.
Although its embarassing now, at least i have a bridge to look back on and can compare future photos.
As i said i am bulking, im sick of been a skinny guy, im eating alot of food now to get bigger and
most importantly stronger.

7

http://images.t-nation.com/forum_images/c/d/cdc82_ORIG-front_relaxed.jpg

front relaxed

8

front tensed

9

back

10

legs

11

side legs

12

As i said the above is embarassing and the fatness is probably going to get worse because im bulking.
Legs are really bad, always have been.

13

Workout 1 - 18/02/2010
bench press - 55kg - 12 / 60kg - 8 / 75kg - 5 -3 +5kgs
seated press - 35kg - 12 +5kgs / 40kg - 8 +5kgs / 45kg - 5 -4 +5kgs
tricep extension - 20kg - 12 / 25kg - 8 / 30kg - 9 +2 / 35kg - 4 +2

14

Workout 2 - 19/02/2010
Deadlifts - 80kgs - 12 +2 / 100kgs - 8 / 100kgs - 13 +2
shrugs - 60kgs - 12 - 8 / 70kgs - 10 +3
Hanging leg raises bw - 12 +2 - 11 +1 - 11 +1

forearms are burning off me, hanging leg raises at the end
is forearm work rather than abs. At least they are getting
stronger thats the main thing.

15

my power rack

16

Workout 3 - 20/02/2010
Pullups bw - 9 / Pulldowns - 50kgs - 12 / 60kgs - 7 -3 dropped last set
BB rows - 50kgs - 10 – +10kgs - 55kgs - 8 -2 +10kgs / 60kgs - 7 -2 +10kgs
BB curls - 30kgs - 12 / 35kgs - 10 / 40kgs - 8 +3

Felt weak on the pullups & pulldowns, dropped last set on pulldowns due to a minus on
the 2nd set. Shall complete workout 4 tomorrow & then take a day off.

17

Workout 4 - 21/02/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 2
SLDL - 80kg - 12 /90kg -5 -3 / 100kg - 6

I am going to take 2 days off instead of one. I can feel my body needs it & the best
thing is to listen to it when minus starts to crop up on the training log. Think my body &
nervous system needs a rest. Next workout shall be on Wednesday afternoon. I will expect
workout 1 on Wednesday to take a leap. I will need to square away my food by then. I have
only been eating 4 meals a day for the past few.

18

Workout 1 - 23/02/2010
bench press - 55kg - 12 / 60kg - 8 / 75kg - 7 +2 /80kg - 3
seated press - 35kg - 12 / 40kg - 8 / 45kg - 6 +1
tricep extension - 20kg - 12 / 25kg - 8 / 30kg - 10 +1 / 35kg - 6 +2

19

Workout 2 - 24/02/2010
Deadlifts - 80kgs - 12 / 100kgs - 8 / 100kgs - 16 +3
shrugs - 65kgs - 12 – +5kgs / 70kgs 8 – +5kgs - /80kgs - 8 -2 +10kgs
Hanging leg raises bw - 15 +3 - 12 +1 - 12 +1

20

Workout 3 - 25/02/2010
Pullups bw - 9 / Pulldowns - 50kgs - 12 / 60kgs - 11 +1 / 65kgs - 5 +1
BB rows - 50kgs - 12 +2 - 55kgs - 8 / 65kgs - 4 -3 +5kgs
BB curls - 35kgs - 12 – +5kgs / 40kgs - 8 -2 +5kgs / 45kgs - 5 -3 +5kgs