Tom's PTC Beginner Journal - Ausbb

birch · 22-03-2010, 05:23 PM

So here goes, enough running, time for some lifting.

Starting stats
Height - 178cm
Weight - 71.2kg
Neck - 37cm
Abs - 32cm

Diet
1 - 3 whole fried eggs. Shake with 1/3 cup oats, 1 banana, 1 scoop WPI & 350ml milk
2 - Apple & 15 almonds
3 - Garden salad with 125g tuna slices in springwater
4 - 2 chicken tenderloins with mixed vegetables
5 - 1 scoop WPI with 250ml milk & 1 teaspoon creatine with 200ml grape juice
6 - 2 chicken tenderloins with mixed vegetables

Workout
(Mon - 3x6, Wed - 3x7, Fri - 3x8)

Squat
Bench Press
Deadlift
Overhead Press
*Bent Over Rows
*Barbell Curls

* Add after 12 weeks

(Tues, Thurs)

30 min run
3x1minute Planks
5x15 Reverse Crunches

Supplements
Optimum Nutrition Gold Standard - Breakfast & PWO
MyoPure Creapure Micronized Creatine - Breakfast (non training days) & PWO

Before Pictures (22-03-10)
Imageshack - beforev.png
Imageshack - before2u.png

1 month (18-04-10)
Imageshack - sdc11855r.jpg
Imageshack - sdc11862.jpg
Imageshack - sdc11859k.jpg

birch · 22-03-2010, 05:28 PM

22/03/2010

Squat
1 x 6 x 20kg
1 x 6 x 30kg
3 x 6 x 40kg

Felt good, was pretty easy

Bench Press
1 x 6 x 10kg
1 x 6 x 20kg
3 x 6 x 30kg

Kept hitting the barbell holders, need to go a bit slower I think

Deadlift
3 x 6 x 50kg

Felt these the most, lower back is a bit sore afterwards. Need to find some good stretches to do before and after

Overhead Press
1 x 6 x 10kg
1 x 6 x 15kg
3 x 6 x 20kg

Felt good

Chin-ups
6,6,5

Wasn't that tired after the workout so did some of these

Ben · 22-03-2010, 07:32 PM

What are your goals?

Why the staggered lifts through the week?

birch · 22-03-2010, 07:43 PM

Quote:

Originally Posted by blbarclay

What are your goals?

Why the staggered lifts through the week?

Mainly just wanna build muscle and harden up. My upperbody is pretty flabby so I wanna harden that up mostly. Just put up some before pics to show you what I mean.

What do you mean by 'staggered lifts' ?

Ben · 22-03-2010, 07:52 PM

Quote:

Originally Posted by birch

What do you mean by 'staggered lifts' ?

Quote:

Originally Posted by birch

Workout
(Mon - 3x6, Wed - 3x7, Fri - 3x8)

Just follow his program to the letter mate, it works.

birch · 22-03-2010, 07:55 PM

Quote:

Originally Posted by blbarclay

Just follow his program to the letter mate, it works.

Kyle was the one that suggested I do 3x6,3x7,3x8 and put weight up at the start of each week so yeah. Not sure what to do now

Danco · 22-03-2010, 08:40 PM

Birch, when you get a chance, check out my training diary. I also do this beginners program, and have seen some great results so far. I also have a few stretches in there provided by Kyle to help my lower back and glutes. They work a treat!

I don't see an issue with the 'staggered' workout. It's not that staggered, and think about this... if you are upping the weight each week, you don't want to be able to push out 3x8 on the first session, if you can, your not using enough weight, so if u do 3x6, 3x7, 3x8, that's just a guideline for you building up through the week to push across to the next weight.

Good luck and stay consistent. Consistency is key to good results with this program

birch · 22-03-2010, 09:13 PM

Quote:

Originally Posted by Danco

Birch, when you get a chance, check out my training diary. I also do this beginners program, and have seen some great results so far. I also have a few stretches in there provided by Kyle to help my lower back and glutes. They work a treat!

I don't see an issue with the 'staggered' workout. It's not that staggered, and think about this... if you are upping the weight each week, you don't want to be able to push out 3x8 on the first session, if you can, your not using enough weight, so if u do 3x6, 3x7, 3x8, that's just a guideline for you building up through the week to push across to the next weight.

Good luck and stay consistent. Consistency is key to good results with this program

Cheers, will have a look at the stretches. I'm going to give the 3x6,3x7,3x8 a go and if I don't like it I might just go back to the default.

Ben · 22-03-2010, 09:19 PM

Kyle was probably just giving you a bit of a guideline to follow mate.

Don't get confused, just rememer this:

Bust your ass.

Lift more weight, do more reps or do more sets EVERY session.

birch · 23-03-2010, 08:48 AM

Will do

Lower back is feeling pretty tight this morning. Need to do some more stretching.

22-03-2010, 05:23 PM	#1 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Tom's Lifting Journal So here goes, enough running, time for some lifting. Starting stats Height - 178cm Weight - 71.2kg Neck - 37cm Abs - 32cm Diet 1 - 3 whole fried eggs. Shake with 1/3 cup oats, 1 banana, 1 scoop WPI & 350ml milk 2 - Apple & 15 almonds 3 - Garden salad with 125g tuna slices in springwater 4 - 2 chicken tenderloins with mixed vegetables 5 - 1 scoop WPI with 250ml milk & 1 teaspoon creatine with 200ml grape juice 6 - 2 chicken tenderloins with mixed vegetables Workout (Mon - 3x6, Wed - 3x7, Fri - 3x8) Squat Bench Press Deadlift Overhead Press Bent Over Rows Barbell Curls * Add after 12 weeks (Tues, Thurs) 30 min run 3x1minute Planks 5x15 Reverse Crunches Supplements Optimum Nutrition Gold Standard - Breakfast & PWO MyoPure Creapure Micronized Creatine - Breakfast (non training days) & PWO Before Pictures (22-03-10) Imageshack - beforev.png Imageshack - before2u.png 1 month (18-04-10) Imageshack - sdc11855r.jpg Imageshack - sdc11862.jpg Imageshack - sdc11859k.jpg __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication. Last edited by birch; 26-05-2010 at 07:01 PM. Reason: .

22-03-2010, 05:28 PM	#2 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	22/03/2010 Squat 1 x 6 x 20kg 1 x 6 x 30kg 3 x 6 x 40kg Felt good, was pretty easy Bench Press 1 x 6 x 10kg 1 x 6 x 20kg 3 x 6 x 30kg Kept hitting the barbell holders, need to go a bit slower I think Deadlift 3 x 6 x 50kg Felt these the most, lower back is a bit sore afterwards. Need to find some good stretches to do before and after Overhead Press 1 x 6 x 10kg 1 x 6 x 15kg 3 x 6 x 20kg Felt good Chin-ups 6,6,5 Wasn't that tired after the workout so did some of these __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.

22-03-2010, 07:32 PM	#3 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	What are your goals? Why the staggered lifts through the week? __________________ 137.5/97.5/150 @ 71

22-03-2010, 08:40 PM	#7 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Birch, when you get a chance, check out my training diary. I also do this beginners program, and have seen some great results so far. I also have a few stretches in there provided by Kyle to help my lower back and glutes. They work a treat! I don't see an issue with the 'staggered' workout. It's not that staggered, and think about this... if you are upping the weight each week, you don't want to be able to push out 3x8 on the first session, if you can, your not using enough weight, so if u do 3x6, 3x7, 3x8, that's just a guideline for you building up through the week to push across to the next weight. Good luck and stay consistent. Consistency is key to good results with this program __________________ Daniel

22-03-2010, 09:19 PM	#9 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Kyle was probably just giving you a bit of a guideline to follow mate. Don't get confused, just rememer this: Bust your ass. Lift more weight, do more reps or do more sets EVERY session. __________________ 137.5/97.5/150 @ 71

23-03-2010, 08:48 AM	#10 (permalink)
birch Senior Member Join Date: Mar 2010 Location: Sydney Gender: Posts: 287	Will do Lower back is feeling pretty tight this morning. Need to do some more stretching. __________________ Tom 80.6kg 178cm SQ: 100, BP: 75, DL: 130, OHP: 47.5, BR: 65 Desire. Discipline. Dedication.