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-   -   Bill's conquest for strength & size. (http://www.muscleandbrawn.com/forum/showthread.php?t=10193)

WilldBill88 06-07-2012 03:04 AM

Bill's conquest for strength & size.
 
Hello everybody, I'm a new member here and figured its time to get my first journal started. Ever since seeing Arnold Schwarzenegger in the movies as a kid, I always wanted to look and be like arnold. May sound corny, but its true. Around 5 months ago I decided I want to follow my childhood dream and get 'Big & Strong'. So, only having access to a 75lb barbell and one 20lb dumbbell, I set off to start training.

I started looking up bodybuilding routines and exercises, then thought "If I want to get big like Arnold, I need to train like Arnold." So I purchased his book: The New Encyclopedia of Modern Bodybuilding. I read everything and followed the guidelines he layed out. I was starting to seem some gains but, nothing major since I didn't belong to a gym and my abilities were limited. After awhile I wondered who Arnold looked up to? I discovered it was Reg Park, a old school weight-lifter, one of the first men to bench 500lbs. I found out my Idol started out training for strength & power like Park and I started to understand the benefits of heavy compound movements. Which created Arnolds impressive physique.

I just joined a gym about 3 weeks ago and I'm following Reg Parks 5x5 beginning strength routine. My numbers are low, but take it easy on a newb will ya!? :D

Workout A
Back Squat 5x5
ChinUps Or PullUps 5x5 (I chose ChinUps)
Dips Or Bench Press 5x5 (I chose Bench)
*Incline Press 5x5
Wrist Work 2x10 (Reverse Arm Curls)
Calves 2x15-20 (Standing Calf Raises)

*I added incline bench to the program to build my upper chest. Not sure if it matters for me as a beginner, but I want to have a big chest

Workout B
Front Squat 5x5
Bent Over Barbell Row 5x5
Standing Military Press 5x5
*Deadlift 3x5
Wrist Work 2x10 (Barbell Wrist Curls)
Calves 2x15-20 (Standing Calf Raises)

*Deadlift - 2 warm-up sets and 1 stabilizer set.

3x a week

Week 1: A,B,A
Week 2: B,A,B
Week 3: A,B, ect

Started: 5/16/12

Plan on doing this for 4-6 months then advance to power training. If you'd like to know a little more about me I stated that in the introduction thread. Will post this weeks stats tomorrow.

IronWill 06-07-2012 04:27 AM

Welcome Bill! Nothing wrong with low numbers, with steady progression the big ones will come. Wish you the best in attaining your goals.

BendtheBar 06-07-2012 05:53 PM

Glad to see the log and best of luck. Will be following along.

WilldBill88 06-07-2012 07:47 PM

Thanks for the warm welcome!

Monday, June 4th. 2012
Workout B

Set x Reps x Pounds

Front Squat
1x5x85
1x5x115
3x5x135

Bent Over Barbell Rows
1x5x45
1x5x65
3x5x75

Standing Military Press
1x5x50
1x5x60
3x5x70

Deadlift
1x5x135
1x5x175
1x5x200

Barbell Wrist Curls
2x10x60

Standing Calf Raises
2x15x25

NOTE: My goal is to add 5lbs each time to each lift.

WilldBill88 06-07-2012 08:07 PM

Wednesday, June 6th. 2012
Workout A

Sets x Reps x Pounds

Back Squat
1x10x45 (warm-up)
1x5x90
1x5x115
3x5x150

ChinUps
1x5
1x4
1x3
2x2
*Not my strong point

Bench Press
1x10x45 (warm-up)
1x5x65
1x5x85
1x5x105 (-5lbs from last week, felt weaker)

Incline Bench
1x5x65
1x5x75
3x5x85

Reverse Arm Curls
2x10x40

Calf Raises
2x15x30

Chillen 06-07-2012 08:37 PM

Welcome, Bill!

Raise your standards! Do not accept the unacceptable! Change the changeable!

Unleash your POWER within you!

You will do well with this log and your personal goal wants.

Welcome to the forum, and I wish you the best!


Chillen

IronWill 06-08-2012 05:09 AM

Quote:

Originally Posted by WilldBill'88 (Post 249122)
ChinUps
1x5
1x4
1x3
2x2
*Not my strong point

Ha! Your doing better than a lot of us!

BendtheBar 06-08-2012 03:21 PM

Good work Wild Bill.

WilldBill88 06-10-2012 12:33 PM

Friday June 8 2012

Skipped the last two lifts, had to go home and get ready for work. I usually work 1pm - 9pm so I gotta get up a little early to get sh#t done.

Front Squat
1x10x45 (warm-up)
1x5x85
1x5x120
3x5x140

Bent Over Barbell Row
1x5x50
1x5x70
3x5x80

Standing Military Press
1x5x60
1x5x70
3x5x80 (Failed on last rep of 5th set)

Deadlift
1x5x135
1x5x165
1x5x205

------------------------------

My Diet (Examples)

Breakfest: Two eggs scrambled, One banana, One slice of toast w/ butter & honey and a bowl of Corn Flakes. With a glass of milk or juice.

Pre-Workout: 1 tablespoon of L-Glutamine powder mixed with water or Gatoraide

Post-Workout: 1-2 scoops of Whey protein mixed with milk.

Lunch: Tuna sandwich, soup, and Lays chips with milk or water

Mid afternoon: Protein Shake

Dinner: Steak, salad, baked potato, bread and butter and desert.

Late evening: English muffin with jam, butter or peanut-butter and maybe another protein shake


Thats a pretty average diet for me...

Chillen 06-10-2012 01:57 PM

Keep on Rocken! :)

With each day that passes, with each progressive lift, with each sweat droplet that streams down your face, you are raising your personal standards, and stirring your heart toward your goal.

WillBill, keep up the good hard work.........

Knowing I am "in-charge" of my own "self-controlled" destiny.
I PISS "persistence and consistency" and Crap a "self-controlled" bad @ss!


best regards,


Chillen


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