Danco's Beginner Training Program - Page 2 - Ausbb

eaglebay · 17-12-2009, 09:31 PM

I agree on the layout, I had problems at the start of mine because I did MP and BP together which I was suffering with.

You will make good gains if you stay consistent, I have not been very consistent lately and it is starting to show. But saying that all of my lifts have improved and it is good to go back and have a look, its motivating!

Good luck Daniel!

PowerBuilder · 17-12-2009, 09:33 PM

nothin's motivating like progress eh boys!!

Danco · 17-12-2009, 09:40 PM

Thanks

Yeah im running with the workout posted up by PTC in the strength section. I'll run with this for 3-6months and re-evaluate how im going then.

Just needa keep the diet in check (still adjusting/adding to that) to make sure the fuel is there

I plan on staying consistent, also trying to get my mate into this routine as he's one of those classic 'hardgainers' who reckons he'll never gain even though he says he eats like a horse. Im trying to push him out of the isolated crap and get onto a real program.

Danco · 20-12-2009, 05:35 PM

20/12/09

SQUATS (DUMBBELLS):

10kg x 1 x 10
15kg x 2 x 20 (needa try the 20 reps at 20kg dumbbells next time)

BENCH:

50kg x 1 x 8
60kg x 1 x 8
70kg x 1 x 8
70kg x 2 x 6

BENT ROW:

45kg x 1 x 8
50kg x 1 x 8
55kg x 3 x 8

MILITARY PRESS:

25kg x 1 x 8
35kg x 3 x 8

DEADLIFT:

55kg x 1 x 8
65kg x 1 x 8
75kg x 3 x 8

Today's session took it outta me so i decided to skip the BB Curls for today.
Also, my right shoulder is feeling a bit weak, almost like its ready to give out, so ill try some light workouts and stretching on my days off this week and see how it goes. Got a holiday coming up in 2 weeks so it will get a nice rest then

PTC · 29-12-2009, 12:31 AM

I see you can MP 35kg x 8.

I'm going to guess you can push press 60kg x 1.

For f u c k s sake stop f u c k i n g around with your pissy DB's for squats.

Press a bar overhead and lower it onto your back.

You are in no shape or form doing MY workout. The key ingredient in MY workout is the squat, the lift your avoiding.

Are you not embarrased posting up your DB squat "lifts"

Worse case, clean the bar and do front squats, press the bar and do overhead squats, anything except 2.5kg DB squats

And if youve got more weight, please chuck it on the bar when you deadlift. You should be repping 140kg by now.

Only trying to help.

Danco · 29-12-2009, 09:48 PM

Lol. Yeah well i finished last week with DBs... i was a lil embarassed posting up my DB squats, but i wasn't going to try to push press 60kg over onto my shoulders, i cant afford to drop them in my current workout area... anyway now i have a rack so i can move onto BBell squats. However the weight probably still aint up to scratch for you

Also, ive got more weight, not 140kg, needa get more plates, but currently the deadlift fkn hurts, i dunno htf i should be managing 140kg already... but, i will try adding more and see how i go

Anywayz, needa backtrack and post the last two workouts with the DB's, then onto this weeks workout.

22/12/09

SQUATS (DUMBBELLS):

15kg x 1 x 10
20kg x 3 x 10

BENCH:

50kg x 1 x 8
60kg x 1 x 8
70kg x 1 x 8
70kg x 2 x 6

BENT ROW:

45kg x 1 x 8
55kg x 1 x 8
60kg x 3 x 8

MILITARY PRESS:

25kg x 1 x 8
35kg x 3 x 8

DEADLIFT:

65kg x 1 x 8
75kg x 3 x 8

B.B. CURL:

25kg x 1 x 8
30kg x 3 x 8

Danco · 29-12-2009, 09:53 PM

24/12/09

SQUATS (DB'S):

15KG x 1 x 10
20kg x 3 x 10

BENCH:

50kg x 1 x 8
60kg x 1 x 8
70kg x 1 x 8
70kg x 1 x 7
70kg x 1 x 6

BENT ROW:

45kg x 1 x 8
55kg x 1 x 8
60kg x 3 x 8

MILITARY PRESS:

25kg x 1 x 8
35kg x 3 x 8

DEADLIFT:

45kg x 1 x 8
65kg x 1 x 8
75kg x 3 x 8

Danco · 29-12-2009, 10:01 PM

Ok, so finally moving from DB's to BB's for the squats.

SQUATS:

45kg x 1 x 10
55kg x 1 x 10
65kg x 3 x 10

BENCH:

50kg x 1 x 8
60kg x 1 x 8
70kg x 2 x 8
70kg x 1 x 6

BENT ROW:

45kg x 1 x 8
55kg x 1 x 8
60kg x 3 x 8

MILITARY PRESS:

25kg x 1 x 8
37.5kg x 3 x 8 (Not a big increase, but better than no increase)

DEADLIFT:

45kg x 1 x 8
65kg x 1 x 8
80kg x 3 x 8

B.B. CURL:

25kg x 1 x 8
30kg x 3 x 8

Another session lined up for tomorrow, going to try and focus on upping my Squat and Deadlift as much as i can.

PTC · 30-12-2009, 12:13 AM

Good to see

Shrek · 30-12-2009, 08:17 PM

Yay for the barbell squats.

Now try front squats.

17-12-2009, 09:31 PM	#11 (permalink)
eaglebay Elite Member Join Date: Oct 2009 Location: Perth Gender: Posts: 862	I agree on the layout, I had problems at the start of mine because I did MP and BP together which I was suffering with. You will make good gains if you stay consistent, I have not been very consistent lately and it is starting to show. But saying that all of my lifts have improved and it is good to go back and have a look, its motivating! Good luck Daniel! __________________

17-12-2009, 09:33 PM	#12 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	nothin's motivating like progress eh boys!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

20-12-2009, 05:35 PM	#14 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	20/12/09 SQUATS (DUMBBELLS): 10kg x 1 x 10 15kg x 2 x 20 (needa try the 20 reps at 20kg dumbbells next time) BENCH: 50kg x 1 x 8 60kg x 1 x 8 70kg x 1 x 8 70kg x 2 x 6 BENT ROW: 45kg x 1 x 8 50kg x 1 x 8 55kg x 3 x 8 MILITARY PRESS: 25kg x 1 x 8 35kg x 3 x 8 DEADLIFT: 55kg x 1 x 8 65kg x 1 x 8 75kg x 3 x 8 Today's session took it outta me so i decided to skip the BB Curls for today. Also, my right shoulder is feeling a bit weak, almost like its ready to give out, so ill try some light workouts and stretching on my days off this week and see how it goes. Got a holiday coming up in 2 weeks so it will get a nice rest then __________________ Daniel

29-12-2009, 09:48 PM	#16 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Lol. Yeah well i finished last week with DBs... i was a lil embarassed posting up my DB squats, but i wasn't going to try to push press 60kg over onto my shoulders, i cant afford to drop them in my current workout area... anyway now i have a rack so i can move onto BBell squats. However the weight probably still aint up to scratch for you Also, ive got more weight, not 140kg, needa get more plates, but currently the deadlift fkn hurts, i dunno htf i should be managing 140kg already... but, i will try adding more and see how i go Anywayz, needa backtrack and post the last two workouts with the DB's, then onto this weeks workout. 22/12/09 SQUATS (DUMBBELLS): 15kg x 1 x 10 20kg x 3 x 10 BENCH: 50kg x 1 x 8 60kg x 1 x 8 70kg x 1 x 8 70kg x 2 x 6 BENT ROW: 45kg x 1 x 8 55kg x 1 x 8 60kg x 3 x 8 MILITARY PRESS: 25kg x 1 x 8 35kg x 3 x 8 DEADLIFT: 65kg x 1 x 8 75kg x 3 x 8 B.B. CURL: 25kg x 1 x 8 30kg x 3 x 8 __________________ Daniel Last edited by Danco; 29-12-2009 at 09:51 PM.

29-12-2009, 09:53 PM	#17 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	24/12/09 SQUATS (DB'S): 15KG x 1 x 10 20kg x 3 x 10 BENCH: 50kg x 1 x 8 60kg x 1 x 8 70kg x 1 x 8 70kg x 1 x 7 70kg x 1 x 6 BENT ROW: 45kg x 1 x 8 55kg x 1 x 8 60kg x 3 x 8 MILITARY PRESS: 25kg x 1 x 8 35kg x 3 x 8 DEADLIFT: 45kg x 1 x 8 65kg x 1 x 8 75kg x 3 x 8 __________________ Daniel

17-12-2009, 09:40 PM	#13 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Thanks Yeah im running with the workout posted up by PTC in the strength section. I'll run with this for 3-6months and re-evaluate how im going then. Just needa keep the diet in check (still adjusting/adding to that) to make sure the fuel is there I plan on staying consistent, also trying to get my mate into this routine as he's one of those classic 'hardgainers' who reckons he'll never gain even though he says he eats like a horse. Im trying to push him out of the isolated crap and get onto a real program.

29-12-2009, 12:31 AM	#15 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	I see you can MP 35kg x 8. I'm going to guess you can push press 60kg x 1. For f u c k s sake stop f u c k i n g around with your pissy DB's for squats. Press a bar overhead and lower it onto your back. You are in no shape or form doing MY workout. The key ingredient in MY workout is the squat, the lift your avoiding. Are you not embarrased posting up your DB squat "lifts" Worse case, clean the bar and do front squats, press the bar and do overhead squats, anything except 2.5kg DB squats And if youve got more weight, please chuck it on the bar when you deadlift. You should be repping 140kg by now. Only trying to help.

29-12-2009, 10:01 PM	#18 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Ok, so finally moving from DB's to BB's for the squats. SQUATS: 45kg x 1 x 10 55kg x 1 x 10 65kg x 3 x 10 BENCH: 50kg x 1 x 8 60kg x 1 x 8 70kg x 2 x 8 70kg x 1 x 6 BENT ROW: 45kg x 1 x 8 55kg x 1 x 8 60kg x 3 x 8 MILITARY PRESS: 25kg x 1 x 8 37.5kg x 3 x 8 (Not a big increase, but better than no increase) DEADLIFT: 45kg x 1 x 8 65kg x 1 x 8 80kg x 3 x 8 B.B. CURL: 25kg x 1 x 8 30kg x 3 x 8 Another session lined up for tomorrow, going to try and focus on upping my Squat and Deadlift as much as i can. __________________ Daniel

30-12-2009, 12:13 AM	#19 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Good to see