Now, by all means give me the title of ‘noob’, ‘beginner’, ‘rookie’, or whatever you deem appropriate. It seems that I lift for about a month or two, then find some excuse to quit for about the same time. You could also call me ‘lazy’,‘unmotivated’, or whatever.
However, I figure it’s about time to get my ass in gear. Tomorrow, I will be posting some beginning pictures. I choose to do this in the natural light to prevent any of that “good lighting” stuff from happening. I’ve got to be as real as possible.
Current Stats:
Height: 5’9
Weight: 150lbs
BF%: Eh, I can see my abs a little in the morning, better when I flex…hell if I know.
Dead: 315x5 (April 15th, 2007)
Bench: 170x5 (In early March sometime)
Squat: 275x5 (In early March sometime)
My lifts have had higher totals, but for all I care, my form was horrible, and needed to be stripped of my “stats”.
Body measurements:
Chest: 37"
Upper Arms Flexed: 13.25"
Quads: 21"
Calves: 14"
Waist: 32"
Neck: 16.25"
Forearms: 11"
Yes. I’m skinny. No, I don’t label myself as a “hardgainer”. I label myself as lazy and undisciplined. Now, assuming I get my shit together, meaning get an optimal diet, routine, sleep cycle going, I’m hoping to make these goals in about two months time.
Weight: 160lbs
Neck: 16.5" (+.25)
Chest: 38.5" (+1.5)
Upper Arms: 13.75" (+.5)
Waist: 30.5" (-1.5)
Quads: 22" (+1)
Calves: 14.5" (+.5)
Now, I like to think I’ve got some basic knowledge about lifting and what not. I will be the first one to admit, though, that I’m by no means a genius when it comes to this stuff.
First, I would like to know if my measurement gains equate to 10lbs, assuming that it’s all lean mass. I’m looking for small goals, short times spans, that I can meet. This will provide the mental support I need, and allow me to keep progressing in terms of goals.
Lift Goals:
Dead: 365x5 (My dead goes up about 10lbs/week when first starting out. Levels out usually around 365x2)
Bench: 200x5 (Goes up about 5lbs/week when starting out)
Squat: 315x5 below || (10lbs/week, but thats before I went below ||, we’ll see how things workout)
Again, for a beginner, goals realistic? I know I can meet the deads/squats, but the bench is my only “concern”
Routine:
Monday: Deads
Deads: 5x5
Pullups: 3x8
Bent Over Rows: 3x8
One Arm Shrugs: 3x8
Wednesday: Bench
Bench: 5x5*
Incline DB Press: 3x8*
Dips: 3x8
Shoulder Press: 3x8
Friday: Squat
Squat: 5x5
Glute/Ham Raises: 3x6
RDLs: 3x8
Calf Raises: 10x10 (No clue. Going to experiment)
Leg Press: 3x8? (Not sure on including this one)
Might add grip/forearm work to Bench day, as it isn’t really needed until Monday, except for the RDL’s.
Hopefully, adding some sprinting “cardio” 2-3 times/week.
Also: * signifies that every two weeks I’ll switch the lifts up. Then I’ll have incline barbell (5x5) and flat dumbell (3x8)
Diet: Looking to put in about 3500 calories/day. 2g/lb of protein. Around 350g of mainly complex carbs. Majority of those coming at breakfast and around workout. Filling the rest with healthy fats. C+P and F+P meals, no C+F mixes. Plenty of water. Thinking about purchasing Surge…
Please critique/tear apart in the typical T-Nation fashion. Feelings won’t be hurt. (Not that you’d care anyways haha)
**I also plan on starting a journal. Maybe here, maybe in another thread. Keeping track of my progress on Bodyspace.com, and my diet stuff on fitday.com. Also, next week, videos of my lifts for both verification, and form critique.
Sorry this was all scattered. It’s late, I’m excited.
