Trainwreck Now but Watch I Will Prove All Wrong

newbie2bb · February 18, 2010, 9:29pm

[quote]Monopoly19 wrote:
I think you made a good decision switching to compound lifts. You are not at the point of needing lateral raises, and butterfly chest machines.

Keep you lifts simple and hard. Squat, bench, deadlift. Bent over rows, pull/chin ups. I am not going to give diet advice as I’m horrible at it but there are TONS of good articles on this site with different outlines. Pick one that you think will work with your lifestyle and stay with it. You can do it if you want it bad enough, best of luck.[/quote]

hey thanks appreciate u stopping by and follow the log but definate goingto stay with this for now . Dont worry determination isnt going anywhere !!

newbie2bb · February 19, 2010, 2:16pm

Workout A

3x5 Squat
warm up:
1x10= bar (45 pounds)
1x10= 95 pounds
work set:
3x5=120 pounds (go up)

3x5 Bench Press
warm up:
1x10=bar (45 pounds)
1x10=95pounds
work set:
3x5=110 (go up)

1x5 Deadlift
warm up:
1x10=bar (45 pounds)
1x10=95 pounds
work sets:
1x5=120 pounds (go up)

2x8 Dips
2x8= assisted machine @28 pounds all 8 done (less assisted next time)

Cardio:
15 min on treadmill afterworkout speed of 4.5 and incline 1.0 . 1.00 miles at heart rate of 170 (fasted heart rate ever ).

Man today was awesome. I thought i would be like worn out. Crazy pump. Well i found out that the reason i don’t get crazy DOM’s is due to Prime that i take it helps recover fast. So i am going up in weight very excited . maybe i can get two plates on everything by time a months or two months end which would be 135 pounds on each …dare i say 4 plates. … i can dream ( after all i gotta live up to canada --my big brother. and trav my Nutrition guy …I gotta be hulk.)

Vires_Eternus · February 19, 2010, 2:35pm

[quote]newbie2bb wrote:
i know this sounds very dumb but macros

P-40%
C-40%
F-20%

is that right ?

also where do u log ur food intake at . u can pm me

where can u find the maintance calories or the math of it . so many diffrent versions out there

lastly …i cant sleep …best sleeper pilll or thing to do?
[/quote]

Z-12 and ZMA stack. Z-12 will set you back more but three of those babies plus three ZMA will have you sawing logs like a wee baby.

newbie2bb · February 19, 2010, 2:37pm

awesome and thanks for checking out me log !! keep coming back !! …seems like if u dont have 500 posts no one writes lol

newbie2bb · February 22, 2010, 5:24pm

Official weigh in

1 week results :

weight:
started out 170 pounds now at 166 pounds

bodyfat
started out 20 percents almost 21% now down to 19%

Looks wise :
I no longer look like i have a kangroo pooch in front. its actually coming along nicely. I’m amazed . Cloths are fitting snuggie so thats a plus and i am gettin complements at work. so its feeling kinda groovy. so the hard work is paying off ( should have listen to u all long time ago.
Supplemnent wise

Prime-
I’m telling you i dont get DOM’s . I am even gettin up to the weight i was and still not the soreness i am used to aka 2 days out. but i am glad i am on this i feel like i can bust a hard work out in the gym and then not worry about soreness. so the recovery is good
Oxyelite pro-
Now its only 3 caps a day which is awesome. i feel totallly focus’d and no jitters with in 30 min’s …like a deer in headlights. so on that fact alone I lve the product and will always use it . and also no crash at all coming down off them. Still able to get my sleep that i need and no insomina . plus it also is a thermogetic which keeps burning fat like a furnace. I do find i sweat tad bit more but im ok with that.
Powerfull-
excellent as well. I get the pumps that i need a it makes sleep deeper.
but i am excited about the results and now to work out !!
Side effects?
with the supps i am taking some have asked so i will answer. I barely have any side effects. sometimes a tad dizzy but i find when i drink more water . almost galln and half then they go away. sometmies also muscle cramps but they dont lastall day maybe 15 min but its worth it . other than that test is up so that good. but other than that nothing .

Now u wonder why i went all balls to the walls . and quite simply its due to the fact that i am either all or nothing type of person. I had the chance to get all these supps and correct my diet (tax refund) and i decide what beter way to spend money on myself than on a flat screen tv. though i must admit i want a flat screen but i set out to prove even though i lost my car for a year i would be an example to everyone out there that set backs will come but success is dependant on you

on a personal note. I hve seen people come and go on these forums. congrats to all who still read my thread and who push forward to meet there goals. it truly is a testimate to character !!

now off to the gym !!

my new signature
two motto’s to success in Body building:

Desire, discipline and dedication and openminded for suggestions:rinse and repeat
Kiss method-- keep it simple stupid- dont overcomplicate just do it

newbie2bb · February 22, 2010, 5:24pm

3x5 Squat
warm up:
1x10=45 pounds
1x10=95 pounds
work set:
3x5=135 pounds (go up)
3x5 Standing military press
warm up:
1x10=45 pounds
1x10=65 pounds
work set:
3x5=85 pounds (go up)
3x5 Bent Rows
warm up:
1x10=45 pounds
1x10=65 pounds
work set:
3x5=75 pounds (go up)
**2x8 Chin-ups @ 28 pounds assisted
1x8
1x4 (will stay at this weight till get soild 8’s )

Good workout day . skipped cardio due to lack of time. alot of errands to do today. also gettin close to my max’s so going to do sort of mini increase by 5 pounds but i feel i am gettin close. but all in all good workout. I love that at the YMCA no one uses the squat rack. everyone always uses the smith machine. and even though i say start with this they always look at me like the dumb one. or they say i cant and i was like no its u wont. everyone starts at 45 pounds sometime

newbie2bb · February 23, 2010, 4:53pm

so from stats from the new year

jan 6,2010
starting weight 175 and at 21 percent

Present feb 23
starting weight 166 and at 19 percent

woot i will take 9 pound loss and 1 percent body fat

celebrating

newbie2bb · February 24, 2010, 6:01pm

3x5 Squat
warm up:
2x10= bar (45 pounds)
1x10= 95 pounds
work set:
3x5=145 pounds (go up)

3x5 Bench Press
warm up:
2x10=bar (45 pounds)
1x10=95 pounds
work set:
3x5=120 (go up) gettin up to max

1x5 Deadlift
warm up:
2x10=bar (45 pounds)
1x10=95 pounds
work sets:
1x5=150 pounds (go up)

2x8 Dips
2x8= Done with body weight !!! awesomeness i know small but heck yeah
Cardio:
15 min on treadmill afterworkout speed of 4.5 and incline 1.0 @1.04 miles at heart rate of 150 (fasted heart rate ever ).

Today went 20 pounds heavier on deadlift and going to go up 20 more pounds next time cause i only do one set . so going to go tad stronger maybe 10 pounds who knows we shall see. but good workout .

newbie2bb · February 24, 2010, 7:48pm

how am i doing gang any suggestions ?

newbie2bb · February 26, 2010, 1:02pm

3x5 Squat

warm up:

2x10=45 pounds

1x10=100 pounds

work set:

3x5=225 pounds (start @215 next time dont wanna stall) PERSONAL BEST (was suppose to do 155 pounds)

3x5 Standing military press

warm up:

1x10=45 pounds

1x10=95 pounds

work set:

3x5=105 pounds (start @95 so progress dont stall) PERSONAL BEST (was suppose to do 90 pounds)

3x5 Bent Rows

warm up:

1x10=45 pounds

1x10=65 pounds

work set:

3x5=105 pounds (start back 95 so dont stall in progress ) PERSONAL BEST (was suppose to do 80 pounds)

**2x8 Chin-ups @ 28 pounds assisted

1x8

1x5 (will stay at this weight till get soild 8’s )

today i woke up late for the bus at 530 am rushed hit bus at 610 am then walked to gym (20 min) …and was like u know what i am going to just F’ it and try something . try to get 4 wheels on the bar on squat . And i did it …amazed myself …I mean i thought i was pushing it before but i guess not. So here i am shocked and awed this morning so on the high of my squats i just went further than i thought on all lifts.

question:

Do i start lower next work out like planned so i dont stall or just add 2.5 pounds ? i’m only on week 2 of a 8 week program

newbie2bb · March 1, 2010, 6:03pm

3x5 Squat
warm up:
2x10= bar (45 pounds)
1x10= 95 pounds
work set:
3x5=230 pounds (reset go down to 215 pounds )

3x5 Bench Press
warm up:
2x10=bar (45 pounds)
1x10=95 pounds
work set:
3x5=135 (was suppose to do 120 but felt i could)

1x5 Deadlift
warm up:
2x10=bar (45 pounds)
1x10=95 pounds
work sets:
3x5=235 pounds (was suppose to do one set but apparently im dumb did 3 ) personal record

2x8 Dips
2x8= done with bodyweight. will try to find way to add wegiht

Cardio:
10 min on treadmill afterworkout speed of 4.0 and incline 1.5 @.68 miles at heart rate of 160 (fasted heart rate ever ).

definately felt better today and had full 8 hours sleep so decided to push to max. dead lift was crazy but i got it . was suppose to do one set but ended up doing 3 sets …

so stoked that i got 225 pounds …so thats two out of the big three that i got . so my guess was right . my reasoning was if i got 4 plates for squat i def should do it for 1 set of deadlifts. so now just need to get bench and officially in the big boys club . so my choice of stack is def kicking in and proud to be diong it .

newbie2bb · March 4, 2010, 6:59am

3x5 Squat
warm up:
2x10=45 pounds
1x10=100 pounds
work set:
3x5=185 pounds (raise)

3x5 Standing military press
warm up:
1x10=45 pounds
1x10=95 pounds
work set:
2x5=100 pounds
1x3=100 pounds (stay)

3x5 Bent Rows
warm up:
1x10=45 pounds
1x10=65 pounds
work set:
3x5=95 pounds (stay)
**2x8 Chin-ups @ 34 pounds assisted
1x6
1x4 (will stay at this weight till get soild 8’s )

Today’s major lesson…

Listen to your body. Well today took a little longer working out cause. every since monday’s personal best i have been sore. Today i did the squat rack and was like eeek. My middle of back was a tad sore, pinched ish…so i was like listen to your body and i reracked several times till i got to where it was comfortable. So now that i am gettin in too big boy weights i am starting to do more warm up sets and ramping them up and then also tad longer rest in between. Also i have decided mondays are going to be heavy days and then med since i do squats 3 days a week, that way i can recoop but also save my back and other muscles.

Who knew i would learn diffrent things now that i am progressing. Now i see why cardio is not necessary alot of it if ur lifting bigger. I also will vamp up the calories and protein due to the fact to fuel my muscles . So i really feel that i am just starting bodybuilding and learning new rules . its kinda neat and def listen to the body !!

newbie2bb · March 10, 2010, 1:04pm

Squat
2x5=45 pounds
1x5=50 pounds
1x3=60 pounds
1x2=80 pounds
work set : 185 pounds (go up)
Was kinda scared to load the weight due to back …but did pretty good. I kinda felt good and in between sets i did stretches just incase . and i did a warm up of stretches before lifting for about 10 minutes. preventive measure.

Standing military press
2x5=45 pounds
1x5=50 pounds
1x3=70 pounds
1x2=90 pounds
work set:
3x5=100 pounds (go up)
was feeling good on this felt like ultimate warrior

Bent over rows
3x5=45 pounds
1x3=60 pounds
1x2=80 pounds
work set:
3x5=90 pounds (go up)

chins
2x8 = assisted @40 pounds 8 times …going lower (go up)

cardio :
1 mile @4.0 speed and 1.0 incline for 25 min.

felt good to be back in gym. Something was missing and i felt like i was gettin fat. lol …

btw weight is 165 pounds. yay!! so even though back pulled lost 1 pound . I’ll take anything . So i think i will be changing soon either on the 15th or 1st . but yeah feel good looking great !

newbie2bb · March 13, 2010, 12:29am

THE MAX’s oct 30th 2009 march 12th

Squats …210 pounds / 255 pounds
Bench Presses…145 pounds / 160 pounds
Bent-Over Rows…135 pounds / 135 pounds
Overhead Barbell Presses…115 pounds / 125 pounds
Deadlifts…165 pounds / 225 pounds

really excited .

squat …up 45 pounds
bench press… up 15 pounds
Bent-over rows…stayed same
Overhead barbell press …10 pounds
Deads… 60 pounds

so def progress …awesomeness!!!

oh yeah i did 10 min of stretching too…i looked silly but not hurt

Ricochet · March 13, 2010, 3:34pm

Good job… keep it up!

mrodock · March 13, 2010, 4:06pm

I think doing sets of 5 with the warm-ups will be more productive than the sets of 10. For instance, I’ve seen where you will do something like 10 reps at 95 pounds for your last warm-up and then your work sets at 105 pounds for 5 reps.

Instead I would recommend something like the following:

warm-up
2x5x45
1x5x75
work-sets
3x5x105

Keep working hard!

newbie2bb · March 13, 2010, 6:38pm

[quote]Ricochet wrote:
Good job… keep it up![/quote]

hey glad someone is reading . was gettin worried…and thanks def keeping it up and trying to be bigger!!

newbie2bb · March 13, 2010, 6:40pm

[quote]mrodock wrote:
I think doing sets of 5 with the warm-ups will be more productive than the sets of 10. For instance, I’ve seen where you will do something like 10 reps at 95 pounds for your last warm-up and then your work sets at 105 pounds for 5 reps.

Instead I would recommend something like the following:

warm-up
2x5x45
1x5x75
work-sets
3x5x105

Keep working hard![/quote]

Hey def will incoperate that in my work outs . thanks for helping me . im glad i’m not posting in vain.

mrodock · March 13, 2010, 8:05pm

Some people will post for months without getting any replies, but plenty of people are reading. Just keep plugging away, because in the end, all this work is for you, and you alone.

newbie2bb · March 14, 2010, 11:04pm

New workout Program!!! laid out for the newbies so they can see exactly what i am doing

3 days full body . Monday and fri focus on compounds and then wed focus on isolations so i get some recovery from squats deads and rows…

Workout A (done on mondays and fridays )

Barbell Bench Press (chest)