ntssv's workout journal

[ntssv]

I’ve decided to make a change in my life, not with women but myself. Fvck them for now. I’m not to thrilled about my tiny physique. After some basic realization, I finally figured out one problem, I get no fvcking respect. I was good in the eighth grade simply because I was just about the same size as I am now, only 20 pounds heavier now and it’s been about 17 years. So here I go.

Note: the first couple of weeks being posted were pretty much dialing in a routine and getting used to weights so the numbers are all over the place. Also, I’m working on tuning in my diet, which I truly started today and learned I’m still eating like a hamster. I ate more today then I have in a long time, so tomorrow, I’m stepping it up another notch. Eat more!!!

It would be nice for fellow members to help push me through this with advice and a good hard kick in the a$$ when warranted.

I’m starting of with the 3 day split Warboss Alex promotes (where is he?).

5’8” 173 pounds
Goal in three months, 185 lbs. Is this reasonable?

 

[ntssv]

WEEK ONE

Day 1 5/1/06

Standing BB Curl 65x10, 45x10, 45x10
Lat Pull down 60x15, 80x10, 60,12
Deadlift 115x8, 115x8, 115x8

Day 2 5/4/06

Incline BP 75x12, 80x12, 80x10
Flat BP 65x12, 75x12, 80x12
CG BP 45x10, 60x10, 60x10
Not sure about the name of this one, it’s using the lat tower with a straight handle and pull down to work the tricepts – note: getting the rope is on my list.

15x12, 25x10, 25x12

Note: In junior high I could almost bench my weight, about 120. Not even close now. Weak!

Day 3 5/5/06

Military press 55x12, 55x12, 55x12
Hamstring curl 20x12, 45x12, 55x9.5 – does half a rep count?
BB Squats 70x10, 95x10, 125x6

 

[ntssv]

Week two

5/8/06

Lat pull down front 70x12, 80x12, 85x11, 75x7
Lat pull down behind 85x6, 75x10, 75x9, 70x9
Standing BB curl 55x6, 45x10, 45x9
Deadlift 125x7, 125x8, 125x8

5/10/06

Incline BP 115x6, 95x10, 95x10 – the 115 killed me
Flat BP 95x9, 95x6, 95x6
Pulley triceps thingy 30x10, 30x10, 30x10
Sit ups 35 lb weight – three sets of twelve

5/13/06

Hamstring curl 50x12, 60x10, 60x10
Not sure of this name either, I sit on my bench and pull of the leg thingy in front of me.
50x12, 60x10, 70x 14
BB Squats 115x7, 135x6, 115x8, 115x9

 

[ntssv]

Week Three

5/15/06

lat pull down front 85x10, 85x12, 85x8
lat pull down back 80x8 80x10, 80x10
Deadlift 130x10, 130x10, 135x10

5/17/06

Incline BP 100x7, 100x6, 100x6
Flat BP 100x7, 100x6, 100x6
CG BP 65x10, 70x10, 70x10
French Press? 45x8, 45x9
Pulley triceps 30x6 –

Was getting over sickness this day, energy was low

Skipped third day this week – I know, not good, foot in A$$ time

 

[ntssv]

Week 4

Note: this is the week I’m trying to get my diet nailed down

5/22/06

Military Press 65x9,65x9, 65x6, 45x16 – burnout
BB Shrugs 95x12, 115x12, 125x12 – new exercise for me, any good?
BB Squats 125x8, 130x8, 130x8, 95x15 – burnout

 

[ntssv]

My water bill is going to go up because I'm p!ssing so much from all this water.

I just go out back.

 

[Lifeforce]

Warboss has left the board.

Very good to decide to change your life. In a year you'll look back and shrug when you see old pictures of yourself.

Just a few pointers to help you on your way.

* Try to get some form of row into your workouts. If deadlifts are the lower back builders, rows are the king for upper back thickness. I ignored rows and my upper back is worthless.
* Avoid doing burn-outs. Your leg will be more stimulated by the heavy squats than using lighter weight squats. It feels good but in my experience it doesn't do that much for size and it will lengthen the recovery time.
* Shrugs are ok exercise but if you do deadlifts it should be adequate stimulation unless you want uber-traps, then feel free to shrug away.

Otherwise it's a pretty good routine for starting out, probably better than what 95% of the people use when they start out in the gym. Doing the heavy work and not going overboard with the arm and chestwork. Good luck with achieving your goal. With the "newbie-gains" and some motivation you'll get there in no time.

 

[ntssv]

Thanks Lifeforce...

Today is an off day and I'm trying like hell to stuff my face. Been full all day.

Wasn't even looking forward to that big A$$ peice of ribeye I just ate.

 

[mrRuckus]

I’m starting of with the 3 day split Warboss Alex promotes (where is he?).

I heard that he turned on himself since he figured such a large muscular man must be an awesome source of protein.

 

[mrRuckus]

* Avoid doing burn-outs. Your leg will be more stimulated by the heavy squats than using lighter weight squats. It feels good but in my experience it doesn't do that much for size and it will lengthen the recovery time. .

Wait wait wait.. aren't you the one doing 3 widowmakers a week? How is that not burn-out and doing lighter weight?

 

[Lifeforce]

Wait wait wait.. aren't you the one doing 3 widowmakers a week? How is that not burn-out and doing lighter weight?

No problem ntssv.

Thing about widowmakers is that you don't use a light weight. I can maybe push 220 for 8-10 reps or something but 210 for 20 so I don't lighten the weight that much. Burn outs are just squats with a weight you CAN do many reps with.

 

[mrRuckus]

No problem ntssv.

Thing about widowmakers is that you don't use a light weight. I can maybe push 220 for 8-10 reps or something but 210 for 20 so I don't lighten the weight that much. Burn outs are just squats with a weight you CAN do many reps with.

Oh, ok.

10 lbs less and you can do double the reps?! I can't do that.

I did 225 the other day for 3 reps. Then followed with a widowmaker of 155. No way i could add much more weight and still do the widowmaker. I'm not much good at the endurance thing but my strength does alright.