eaglebay's beginner program - Ausbb

eaglebay · 29-10-2009, 03:22 AM

Gday again, here is my strength training log as inspired to me by Markos.

My name is Gary, 27, 184cm 79kg. I have always been pretty lean but very unfit, joined a gym 2 months ago doing machine work as instructed by the pt. Enjoyed the program and began to think I could hit the gym 3 times a week for the next decade or so.

Started looking for an alternative and come across this forum which eventually led me to issue 39 of the PTC newsletter, everything made perfect sence and was keen to start training asap.

I now have some goals which I never really thought about;

Short (ish) term
90kg squat
70kg bench
120kg deadlift

Longer term goals would be
160kg squat
100kg bench
180kg deadlift

Having never lifted free weights before, my very first session basically involved getting used to the movements before adding any weight to the bar, was a bit embarrassing but its something I needed to do.

24/10/9
Squats
20kg x 10 x 3

Overhead press
20kg x 8 x 3

Bent row
20kg x 8 x 3

Bench press
20kg x 8 x 3

Deadlifts
35kg x 8 x 3

BB curl
20kg x 8 x 3

Didnt feel much after this, legs were sore the following days as I had never done squats before which felt good! Starting get used to the movements which was what I set out to achieve from this first session.

26/10/9
Squats
30kg x 10 x 3

Overhead press
20kg x 8 x 3

Bent row
25kg x 8 x 3

Bench press
25kg x 8 x 3

Deadlifts
40kg x 8 x 3

BB curl
25kg x 8 x 3
25kg x 6 x 1 (failed here)

28/10/9
Squats
40kg x 8 x 3 (forgot that I should of done 10 whoops)

Overhead press
27.5kg x 8 x 3

Bent row
27.5kg x 8 x 3

Bench press
30kg x 8 x 2
35kg x 8 x 1

Deadlifts
50kg x 8 x 3

BB curl
25kg x 8 x 3

So there are my first 3 sessions, felt good tonight. Feel as though I can easily add more weight to the deadlifts, starting to feel it on the last reps of squat and bench press so I will start adding weight to these a little slower than the deads. Must also mention that im really starting to enjoy this program, I would recommend it to anybody that may be in a similar position to me

Have been adding some assisted dips at the end but im sure I will eliminate these once I get my numbers up.

Please feel free to comment, may need some advice on warming up because all I have done is stretching and 5 mins cardio before hitting program.

Cheers
Gary

permalink · 29-10-2009, 09:36 AM

Hi, its good to see that im not the only one doing this program, you have the same height as me but I weight 95kg and 28yrs.

permalink · 29-10-2009, 11:05 AM

Nice work mate. It is good to see beginners on the right track from early on. You will reap the rewards for that! You also have setup some good very achievable goals.

Do you feel as though you are doing more now than you were on the machines?

I will be following this with interest. Have you thought about taking photos now upon beginning and then taking some 3 months down the track?

Shrek · 29-10-2009, 11:20 AM

Good luck EB.

eaglebay · 29-10-2009, 12:29 PM

Quote:

Originally Posted by lazy

Hi, its good to see that im not the only one doing this program, you have the same height as me but I weight 95kg and 28yrs.

Im surprised too lazy, perhaps that thread should become a sticky so the new members find it! I bet there are others out there doing it but not posting a training log.

Quote:

Originally Posted by Josh_GTiR

Nice work mate. It is good to see beginners on the right track from early on. You will reap the rewards for that! You also have setup some good very achievable goals.

Do you feel as though you are doing more now than you were on the machines?

I will be following this with interest. Have you thought about taking photos now upon beginning and then taking some 3 months down the track?

I will try and get some pics, not much to see at the moment (bit of a beanpole) but it will be good to post them up in 3 months once I start to pack on the weight. I defiantly feel it in different places and have started to sweat which I never used too, just shows the extra effort thats going into these lifts even with baby weights!

Quote:

Originally Posted by Shrek

Good luck EB.

Thanks mate, cant wait till training on friday and get some of those numbers up a little more

eaglebay · 31-10-2009, 12:09 AM

30/10/9
Squats
30kg x 8 x 1 (warm up)
42.5 x 8 x 2 quads really burning here, maybe because this was my 4th session in 7 days
40kg x 8 x 1

Overhead press
30kg x 8 x 3 love doing these

Bent row
30kg x 8 x 3 feel I could do a lot more

Bench press
35kg x 8 x 1 easily my weakest area and felt as though I wouldnt be able to get another set of this weight done
32.5kg x 8 x 1
30kg x 8 x 1 going backwards

will stick to 32.5 and not move up till I complete these easily

Deadlifts
60kg x 8 x 2
65kg x 8 x 1 love these also and feel I could do more, my back is defiantly stronger than my chest

BB curl
25kg x 8 x 3 only just got these in last session and so decided to stay the same, was much easier today, 27.5 next time

Fadi · 31-10-2009, 12:59 AM

Quote:

Originally Posted by eaglebay

30/10/9
Squats
30kg x 8 x 1 (warm up)
42.5 x 8 x 2 quads really burning here, maybe because this was my 4th session in 7 days
40kg x 8 x 1

I was going to ask you to explain which is the set and which is the rep; but it's fine now thanks.

Fadi.

eaglebay · 03-11-2009, 11:31 PM

Squats
45kg - 3x10

Overhead press
32.5kg - 2x8, 1x7

Bent Row
35kg - 3x8

Incline Bench Press (flat bench was busy)
30kg - 3x8 (piss weak here but starting to feel stronger)

Deadlifts
65kg - 3x8

BB Curl
27.5kg - 2x8, 1x6

Felt good today even though I am getting over a cold, it just proves to me that it is possible to train while sick!

Will up everything except curls and overhead press next session by 2.5kg, starting to feel the effects. Its amazing how 2 months on machines basically did nothing to increase my strength!

eaglebay · 03-11-2009, 11:42 PM

Never ever thought I would post pics of me shirtless on the net but anyway!

permalink · 03-11-2009, 11:50 PM

Nothing wrong with that mate. Not a bad place to start mate. I wish I had photos from back when I had ribs for pecs.

29-10-2009, 03:22 AM	#1 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	eaglebay's beginner program Gday again, here is my strength training log as inspired to me by Markos. My name is Gary, 27, 184cm 79kg. I have always been pretty lean but very unfit, joined a gym 2 months ago doing machine work as instructed by the pt. Enjoyed the program and began to think I could hit the gym 3 times a week for the next decade or so. Started looking for an alternative and come across this forum which eventually led me to issue 39 of the PTC newsletter, everything made perfect sence and was keen to start training asap. I now have some goals which I never really thought about; Short (ish) term 90kg squat 70kg bench 120kg deadlift Longer term goals would be 160kg squat 100kg bench 180kg deadlift Having never lifted free weights before, my very first session basically involved getting used to the movements before adding any weight to the bar, was a bit embarrassing but its something I needed to do. 24/10/9 Squats 20kg x 10 x 3 Overhead press 20kg x 8 x 3 Bent row 20kg x 8 x 3 Bench press 20kg x 8 x 3 Deadlifts 35kg x 8 x 3 BB curl 20kg x 8 x 3 Didnt feel much after this, legs were sore the following days as I had never done squats before which felt good! Starting get used to the movements which was what I set out to achieve from this first session. 26/10/9 Squats 30kg x 10 x 3 Overhead press 20kg x 8 x 3 Bent row 25kg x 8 x 3 Bench press 25kg x 8 x 3 Deadlifts 40kg x 8 x 3 BB curl 25kg x 8 x 3 25kg x 6 x 1 (failed here) 28/10/9 Squats 40kg x 8 x 3 (forgot that I should of done 10 whoops) Overhead press 27.5kg x 8 x 3 Bent row 27.5kg x 8 x 3 Bench press 30kg x 8 x 2 35kg x 8 x 1 Deadlifts 50kg x 8 x 3 BB curl 25kg x 8 x 3 So there are my first 3 sessions, felt good tonight. Feel as though I can easily add more weight to the deadlifts, starting to feel it on the last reps of squat and bench press so I will start adding weight to these a little slower than the deads. Must also mention that im really starting to enjoy this program, I would recommend it to anybody that may be in a similar position to me Have been adding some assisted dips at the end but im sure I will eliminate these once I get my numbers up. Please feel free to comment, may need some advice on warming up because all I have done is stretching and 5 mins cardio before hitting program. Cheers Gary

29-10-2009, 09:36 AM	#2 (permalink)
lazy Guest Posts: n/a	Hi, its good to see that im not the only one doing this program, you have the same height as me but I weight 95kg and 28yrs.

29-10-2009, 11:05 AM	#3 (permalink)
Josh_GTiR Guest Posts: n/a	Nice work mate. It is good to see beginners on the right track from early on. You will reap the rewards for that! You also have setup some good very achievable goals. Do you feel as though you are doing more now than you were on the machines? I will be following this with interest. Have you thought about taking photos now upon beginning and then taking some 3 months down the track?

31-10-2009, 12:09 AM	#6 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	30/10/9 Squats 30kg x 8 x 1 (warm up) 42.5 x 8 x 2 quads really burning here, maybe because this was my 4th session in 7 days 40kg x 8 x 1 Overhead press 30kg x 8 x 3 love doing these Bent row 30kg x 8 x 3 feel I could do a lot more Bench press 35kg x 8 x 1 easily my weakest area and felt as though I wouldnt be able to get another set of this weight done 32.5kg x 8 x 1 30kg x 8 x 1 going backwards will stick to 32.5 and not move up till I complete these easily Deadlifts 60kg x 8 x 2 65kg x 8 x 1 love these also and feel I could do more, my back is defiantly stronger than my chest BB curl 25kg x 8 x 3 only just got these in last session and so decided to stay the same, was much easier today, 27.5 next time

03-11-2009, 11:31 PM	#8 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Squats 45kg - 3x10 Overhead press 32.5kg - 2x8, 1x7 Bent Row 35kg - 3x8 Incline Bench Press (flat bench was busy) 30kg - 3x8 (piss weak here but starting to feel stronger) Deadlifts 65kg - 3x8 BB Curl 27.5kg - 2x8, 1x6 Felt good today even though I am getting over a cold, it just proves to me that it is possible to train while sick! Will up everything except curls and overhead press next session by 2.5kg, starting to feel the effects. Its amazing how 2 months on machines basically did nothing to increase my strength!

03-11-2009, 11:42 PM	#9 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	Never ever thought I would post pics of me shirtless on the net but anyway!

03-11-2009, 11:50 PM	#10 (permalink)
Josh_GTiR Guest Posts: n/a	Nothing wrong with that mate. Not a bad place to start mate. I wish I had photos from back when I had ribs for pecs.