eaglebay's beginner program - Page 3 - Ausbb

alex · 06-11-2009, 11:27 PM

great to see your progress eaglebay. you have inspired me to start this training and create a log of my own. keep up the good work and ill be watching this thread closely.

would all you other guys recommend this as a really beneficial starting or beginner routine?? could you incorporate dips? sorry to hijack eaglebay :P keep it up bud!!

cheers alex

eaglebay · 07-11-2009, 12:59 AM

Thank you alex! I never thought I would be an inspiration but I guess its easy to get lost in everyone's huge numbers so finding someone on a similar level is warming. Dont worry too much about what anyone else is doing, the biggest hurdle for me was just getting out there and getting that first session out the way, you will be surprised how much you enjoy this routine!

Would be great to see another beginner posting a log here, Im sure by now you would of read numerous posts about these 5 compound exercises and the benefit they bring to building your core strength.

I have been incorporating slightly assisted dips at the end of each session, I guess I should start logging them hey. I am not quite strong enough to stabilize my body weighted dips yet and can only manage about 2 or 3 anyway, soon though I will be ditching the machine as my strength is increasing (slowly lol). Once my numbers increase on the bench, I can see me ditching the dips.

Welcome aboard mate

Gary

alex · 07-11-2009, 01:18 AM

awesome gary, will def log from next week on. realy really keen to give the routine a red hot go. as i can really see the benefit of it. def keen as.

heres a really stupid question and someone can punch me if they want but when you guys are saying that you bench 35kg or 45 kg does that weight include the bar or dont you measure the bar??

cheers alex

eaglebay · 07-11-2009, 01:40 AM

Looking forward to your log mate!
Always INCLUDE the bar!

Fadi · 07-11-2009, 04:52 AM

Alex and Eagle Eye; both of you inspire me if only you knew!

Fadi.

eaglebay · 07-11-2009, 02:51 PM

Thank you Fadi!

Todays session was easily the toughest I have done, have started incorporating warm up sets.

Squats
30kg - 1x8
40kg - 1x5
50kg - 3x10

Bench Press
30kg - 1x8
35kg - 1x5
37.5 - 3x8 felt like I could of done more, glad this is finally progressing since doing this earlier in the session

Bent Row
30kg - 1x8
40kg - 1x5
45kg - 3x8

Military Press
20kg - 1x8
27.5kg - 1x5
32.5kg - 1x8
32.5kg - 1x5 fail
30kg - 1x7 fail, really smashed on these now, just how my bench was. will deload to 30kg and start again

Deadlifts
40kg - 1x8
60kg - 1x5
75kg - 3x8 really starting to feel these now, will progress 2.5kg each session from now instead of 5kg

BB curl
27.5kg - 2x8
27.5kg - 1x6 fail, surprised here, thought I would stick to this weight and improve my form but ended up failing, probably due to the extra sets. will remain at this weight

Assisted dips
3x8 unsure of the weight, 7 plates loaded (how much is on each plate?)

Are these warm up sets sufficient for the level that I am at or should I be doing more/less?

The tough road officially starts from here, bring it on I say!

Kyle Aaron · 07-11-2009, 10:11 PM

Well done, weights all going up, so it's all good.

You'll know if you've not done enough warmup, you'll feel stiff and weak. As time goes on, you start becoming more aware of your body and what it needs and responds to. Just listen to it.

eaglebay · 08-11-2009, 03:32 PM

Thanks Kyle, I was starting to feel like I needed them (like you said, bit stiff etc), I guess I am getting a little more tuned into my body's needs now.

Think I will replace the bb curls with close grip pull ups (bodyweight to failure x3) because the curls are my least favourite exercise and I feel the pull ups will benefit other areas

Kyle Aaron · 08-11-2009, 03:38 PM

You'll probably find it pretty hard to do pullups after doing both rows and deadlifts! I do virtually the same as you, but just the compounds - squats, bench, rows, press and deadlift - and that's more than enough. But maybe you're tougher than me!

eaglebay · 08-11-2009, 03:57 PM

Haha, you are probably right about it being tough after doing those pulls and presses! Especially when the weight gets up there! Will see how it goes!

07-11-2009, 04:52 AM	#25 (permalink)
Fadi Super Moderator Ausbb's resident Yoda Join Date: Jul 2009 Gender: Posts: 3,415	Alex and Eagle Eye; both of you inspire me if only you knew! Fadi. __________________ Squat 200kg, FSquat 195kg, C&J 160kg, PC 140kg, MP 90kg.

07-11-2009, 10:11 PM	#27 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	Well done, weights all going up, so it's all good. You'll know if you've not done enough warmup, you'll feel stiff and weak. As time goes on, you start becoming more aware of your body and what it needs and responds to. Just listen to it. __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

08-11-2009, 03:38 PM	#29 (permalink)
Kyle Aaron Active Member Join Date: May 2009 Location: Melbourne Gender: Posts: 3,682	You'll probably find it pretty hard to do pullups after doing both rows and deadlifts! I do virtually the same as you, but just the compounds - squats, bench, rows, press and deadlift - and that's more than enough. But maybe you're tougher than me! __________________ Recent clients' best results: BW +10kg/-27kg ... BF-11% ... ♀/♂1RM/kg SQ65/145 OHP30/65 DL75/170 "fitness and lifting is just an interest I have. Plain and simple. Some people like music, others like shopping, I like deadlifts." - a client[/SIZE]

06-11-2009, 11:27 PM	#21 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	great to see your progress eaglebay. you have inspired me to start this training and create a log of my own. keep up the good work and ill be watching this thread closely. would all you other guys recommend this as a really beneficial starting or beginner routine?? could you incorporate dips? sorry to hijack eaglebay :P keep it up bud!! cheers alex

07-11-2009, 12:59 AM	#22 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Thank you alex! I never thought I would be an inspiration but I guess its easy to get lost in everyone's huge numbers so finding someone on a similar level is warming. Dont worry too much about what anyone else is doing, the biggest hurdle for me was just getting out there and getting that first session out the way, you will be surprised how much you enjoy this routine! Would be great to see another beginner posting a log here, Im sure by now you would of read numerous posts about these 5 compound exercises and the benefit they bring to building your core strength. I have been incorporating slightly assisted dips at the end of each session, I guess I should start logging them hey. I am not quite strong enough to stabilize my body weighted dips yet and can only manage about 2 or 3 anyway, soon though I will be ditching the machine as my strength is increasing (slowly lol). Once my numbers increase on the bench, I can see me ditching the dips. Welcome aboard mate Gary

07-11-2009, 01:18 AM	#23 (permalink)
alex Regular Member Join Date: Nov 2009 Location: South Aust Gender: Posts: 376	awesome gary, will def log from next week on. realy really keen to give the routine a red hot go. as i can really see the benefit of it. def keen as. heres a really stupid question and someone can punch me if they want but when you guys are saying that you bench 35kg or 45 kg does that weight include the bar or dont you measure the bar?? cheers alex

07-11-2009, 01:40 AM	#24 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Looking forward to your log mate! Always INCLUDE the bar!

07-11-2009, 02:51 PM	#26 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Thank you Fadi! Todays session was easily the toughest I have done, have started incorporating warm up sets. Squats 30kg - 1x8 40kg - 1x5 50kg - 3x10 Bench Press 30kg - 1x8 35kg - 1x5 37.5 - 3x8 felt like I could of done more, glad this is finally progressing since doing this earlier in the session Bent Row 30kg - 1x8 40kg - 1x5 45kg - 3x8 Military Press 20kg - 1x8 27.5kg - 1x5 32.5kg - 1x8 32.5kg - 1x5 fail 30kg - 1x7 fail, really smashed on these now, just how my bench was. will deload to 30kg and start again Deadlifts 40kg - 1x8 60kg - 1x5 75kg - 3x8 really starting to feel these now, will progress 2.5kg each session from now instead of 5kg BB curl 27.5kg - 2x8 27.5kg - 1x6 fail, surprised here, thought I would stick to this weight and improve my form but ended up failing, probably due to the extra sets. will remain at this weight Assisted dips 3x8 unsure of the weight, 7 plates loaded (how much is on each plate?) Are these warm up sets sufficient for the level that I am at or should I be doing more/less? The tough road officially starts from here, bring it on I say!

08-11-2009, 03:32 PM	#28 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Thanks Kyle, I was starting to feel like I needed them (like you said, bit stiff etc), I guess I am getting a little more tuned into my body's needs now. Think I will replace the bb curls with close grip pull ups (bodyweight to failure x3) because the curls are my least favourite exercise and I feel the pull ups will benefit other areas

08-11-2009, 03:57 PM	#30 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Haha, you are probably right about it being tough after doing those pulls and presses! Especially when the weight gets up there! Will see how it goes!