Nick's Log

Training Beginners
1

I’ll start off with a little info about myself. I’m 6’, 190lbs and have only been lifting weights since the beginning of February. I started out about 210, did the VDiet and now I’m sitting around 190. I have been going to the gym pretty steady since I started only missing the odd workout. I haven’t been following any routine; I’ve just been going and lifting weights.

Starting tomorrow I’ll be following the Stripped Down Hypertrophy program that was designed by Joel Marion.

http://www.T-Nation.com/article/bodybuilding/stripped_down_hypertrophy&cr=bodybuilding

So tomorrow I’ll be doing:

Group 1 5x5
A1) Flat Bench Press
A2) Bent Over BB Row
B) Lunge

Group 2 4x10
A1) Wide Grip Dip
A2) Pullup
B) Deadlift

The workouts are supposed to take around 40 minutes each, 5 days a week. I plan on going Mon/Tue and Thur/Fri/Sat but I will have to make exceptions based on my work schedule. I had an interview for a new job last week, so if I get the job it will be easy to go to the gym this often.

Wish me luck, and any advice or comments are welcome.

Thanks,
Nick

2

Well the workout today went excellent, I felt great.

4BCAA’s before
Group 1 5x5
A1)Bench: 1x12(95lbs), 1x8(135), 2x5(155), 1x5(145), 1x4(135), 1x3(135)
A2)BB Row: 2x12(75), 1x5(115), 2x5(125), 2x5(115)
B)Lunge: 1x5(50), 2x5(55), 2x5(40)

5min break + 2BCAAS’s

Group 2 4x10(I forgot about switching the reps and sets until I got to the deadlift)
A1)Dip: 5x5
A2)Pullup: 3x5, 1x2 (I was really weak on these I had to hop from the ground to get some of my last reps) I had to use palms facing grip
B)Deadlift: 1x15(25), 4x10(75)

1.5 Scoops Surge Recovery

I did one set of A1 and went direclty to A2, alternating betweem them. I used 30s rest after doing A1/A2. For lunges I switched to 45s between sets because I needed the rest.

I noticed I am really weak on my pullups and I’m supposed to be doing 4x10 tomorrow. There’s no way I can do 10 in a row and will have trouble doing even two sets of them, what should I do?

I was also thinking that I was adjusting the weight too much in group 1, but I was really trying to shoot for 5reps of each exercise, and I can’t use the same weight for all 5 sets.

Well I’m new to weightlifting, I’m sure I"ll figure it out, lol.

Diet/Nutrition so far:

Breakfast: 4 hardboiled eggs, 1 cup oatmeal, 2 Flameout caps.
Snack: Stirfry (Chicken, Broccoli, Cauliflower, Shrimp, Sugar Snap peas, carrots)
PWO: 1.5 Scoops Original Surge
Lunch: Stirfry (Same except I added 1/2 onion and evoo)
Snack: 1/2 a steak and piece of cheese
Snack: 2 Scoops Whey, 1 scoop Superfood, 2tbs milled flax
Bed Snack: 2 Scoops Metabolic Drive, handful blueberries, 2tbs milled flax

I’m keeping track of my diet on fitday.

Totals 2248-Cals 108-Fat 107-Carbs 216-Protein

I’m not sure what my maintenance calories are, but I think 2250 seems a little low. Protein intake is pretty close to what I’m shooting for.

Advice/Criticism welcome!

3

The best way to get better at pull-ups, is to do pull-ups. An alternative would be to do negative pull-ups, which can help. If you can’t get them all in 2 sets, either do as many as you can in each set, or do more sets until you get all the pull-ups you need.

4

[quote]darwin420 wrote:
The best way to get better at pull-ups, is to do pull-ups. An alternative would be to do negative pull-ups, which can help. If you can’t get them all in 2 sets, either do as many as you can in each set, or do more sets until you get all the pull-ups you need.[/quote]

Thats what I figured. I’m just going to try to do as many as I can, although my arms killed today and I could hardly do any.

5

I felt surprisingly good today at the gym except for being so sore.

4BCAA’s before
Group 1 4x10
Bench: 1x15(65), 1x10(95), 3x10(115), 1x7(115) - I could only get rep 8 up halfway and couldn’t do the last two
Row: 1x5(45), 4x10(75)
Lunge: 1x10(30), 1x10(35), 1x10(30) - Tried to go with 35 but it was a bit much

Drank 1/2 my Surge
Group 2 5x5
Dip: 3x5, 1x4, 1x4 - Arms were very sore today
Pullups(Palms facing grip, my gym doesn’t have a straight bar to use): 1x5, 1x4
Deadlift: 1x10(25), 1x10(75), 1x5(95), 4x5(115)
Finished Surge

Diet/Nutrition:

Breakfast: 4 hardboiled eggs, banana, 2 Flameout (Going to add a shake in here tomorrow, I need more calories)
PWO: 1.5 scoops original Surge
Late lunch: Stirfry
Supper: Homemade clubhouse/burger
Bedtime snack: 1.5 scoops Grow! Whey, 2 scoops Metabolic Drive, 2tbsp milled flax, 1 scoop Superfood

Totals 2417-Cals 90-Fat 152-Carbs 242-Protein

I wasn’t feeling too well today. I’m going to add some more food at breakfast and try to take some snacks with me to work during the day tomorrow.

6

Gym: Walked on a treadmill for 1.5hours
4BCAA’s before + 4 after

Diet/Nutrition:

Breakfast: 4eggs + banana
Snacked on 1.5cups of whole almonds throughout the day
Lunch: Grilled chicken garden salad with extra grilled chicken
Supper: 1/2 a steak, 1 pork chop
Bedtime Snack: 1 scoop Grow!, 2 Scoops Metabolic Drive, 1 scoop Superfood, 2tbsp milled flax

2508-Cals 154-Fat 80-Carbs 199-Protein

I was planning on doing HIIT a few days a week, but there is no way my legs are up for it. I’ll just be spending more time walking outside or on the treadmill instead.

Couple questions: Does it matter what time of day I take Superfood? Can I add some Grow! whey to my pwo drink, or should I just stick with the Surge? Anyone have some input on the amount of BCAA’s I’m taking around my workouts?