Danco's Beginner Training Program - Ausbb

Danco · 13-12-2009, 08:59 PM

Hey Guys,

So today i did my first session of the Beginners Training program that PTC provided in the Strength section.

I am currently 6'5" and weigh 88kg. My current goal is to bulk up and improve my strength.
I've taken some steps to improving my diet (and still adjusting it) and a couple of days worth of eating are over in the 'What are you eating' thread, any comments/suggestions are more than welcome

I haven't really been training for long, which im glad, as it was mainly isolated type exercises, so im glad to have not wasted an inordinate amount of time on that stuff.

Below you'll notice my squat goes from a barbell to dumbbells. I currently don't have a squat rack, hopefully will get one for xmas, but i tried to make do with raising my bench to cater. After doing one set of light weights i realised this wasn't going to cut it, so have resorted to holding dumbbells on each shoulder for the time being.

Also, after reading a few other training programs on here i've noticed people count the barbell (which makes sense, although i never used to).
For below, i have counted the barbell as 5kg as i don't have an accurate way of weighing it (so i just roughly guess compared to my plates). More accurately it would probably be about 7kg?

SQUAT:

25kg x 1 x 10 (barbell)
20kg x 1 x 7 (dumbbells) - bit disappointed, but i gotta start somewhere.
15kg x 3 x 10 (dumbbells) - focusing on my technique as squat is newish territory for me

BENCH PRESS:

45kg X 1 X 8
55kg x 1 x 8
65kg x 3 x 8

BENT ROW:

25kg x 1 x 8
45kg x 1 x 8
55kg x 3 x 8

MILITARY PRESS:

15kg x 1 x 8
25kg x 1 x 8
30kg x 3 x 8

DEADLIFT:

25kg x 1 x 8
45kg x 1 x 8
65kg x 3 x 8

BB CURLS:

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

I've got some before photos as reference which i'll post up during the week when i get a chance to upload them to my pc

Any comments/suggestions appreciated.

Cheers,
Daniel.

Shrek · 14-12-2009, 08:30 AM

Good luck Danco.
Program looks fine, consistancy is the key.

PTC · 14-12-2009, 02:01 PM

Drop by PTC in Frankston and I'll double your deadlift in one session, guaranteed.

I'll also show you that you dont need a squat rack to squat.

Good luck Dancorub, hope to see you soon.

Danco · 14-12-2009, 02:18 PM

Thanks PTC. Unfortunately Frankston is a bit away. I live over the West side of Melbourne

However, if im ever round there, i'll definately drop in

Last week at my mates i did a 50kg squat which didn't seem too difficult. I think it was the holding the dumbbells in place with my arms that may've let me down.

Apart from not having a squat rack, i also don't have a partner to spot me

My mate is only available once a week

PTC · 14-12-2009, 05:53 PM

You dont need a spot, you dont need a rack.

I had a guy from Sydenham or somewhere out there come for a session last week, he's off this forum.

I showed him a STACK of stuff he can do alone, and a handful of 15 minute workouts that would destroy him. In fact, he was stunned some of the compounds had on him after one set.

He is time poor, he needs effective workouts, has no spotter. He now understands that NOBODY NEEDS a spotter

hyjak · 14-12-2009, 08:47 PM

I'm in the west too. What suburb are u in?

Danco · 15-12-2009, 10:45 AM

Quote:

Originally Posted by PTC

You dont need a spot, you dont need a rack.

I had a guy from Sydenham or somewhere out there come for a session last week, he's off this forum.

I showed him a STACK of stuff he can do alone, and a handful of 15 minute workouts that would destroy him. In fact, he was stunned some of the compounds had on him after one set.

He is time poor, he needs effective workouts, has no spotter. He now understands that NOBODY NEEDS a spotter

Im not far from Sydenham. Coming into holidays i might just take you up on that offer PTC

Im sure it would be a great step in the right direction for my workouts, especially not having to care about working out alone.

Quote:

Originally Posted by hyjak

I'm in the west too. What suburb are u in?

Im in Sunshine, near the old golf course (before it moved). Where bouts are you?

Danco · 17-12-2009, 09:09 PM

Couple days late, but below is my workout for 15/12/09:

SQUAT (Barbells):

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

BENCH PRESS:

45kg X 1 X 8
55kg x 1 x 8
65kg x 1 x 8
67.5kg x 2 x 8

BENT ROW:

25kg x 1 x 8
45kg x 1 x 8
55kg x 3 x 8

MILITARY PRESS:

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

DEADLIFT:

35kg x 1 x 8
45kg x 1 x 8
65kg x 3 x 8

Ran out of time so skipped BB Curls today, but got my compounds in so im happy

Danco · 17-12-2009, 09:14 PM

17/12/09:

SQUAT (Barbells):

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

BENCH PRESS:

45kg X 1 X 8
55kg x 1 x 8
65kg x 1 x 8
70kg x 2 x 8 (Very happy with this, i was plateau'd around 60kg for ages!)

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:

45kg x 1 x 8
55kg x 1 x 8
70kg x 3 x 8

BB CURLS:

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

First week done, and feeling good. Its good to now be able to look back and see my progress as i go along.

PowerBuilder · 17-12-2009, 09:22 PM

that's a pretty good laid out plan, with a good rest between squats & rows & deadlifts...as well as a rest between the bp & Mp. This is goin to be a cool log!

13-12-2009, 08:59 PM	#1 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Danco's Beginner Training Program Hey Guys, So today i did my first session of the Beginners Training program that PTC provided in the Strength section. I am currently 6'5" and weigh 88kg. My current goal is to bulk up and improve my strength. I've taken some steps to improving my diet (and still adjusting it) and a couple of days worth of eating are over in the 'What are you eating' thread, any comments/suggestions are more than welcome I haven't really been training for long, which im glad, as it was mainly isolated type exercises, so im glad to have not wasted an inordinate amount of time on that stuff. Below you'll notice my squat goes from a barbell to dumbbells. I currently don't have a squat rack, hopefully will get one for xmas, but i tried to make do with raising my bench to cater. After doing one set of light weights i realised this wasn't going to cut it, so have resorted to holding dumbbells on each shoulder for the time being. Also, after reading a few other training programs on here i've noticed people count the barbell (which makes sense, although i never used to). For below, i have counted the barbell as 5kg as i don't have an accurate way of weighing it (so i just roughly guess compared to my plates). More accurately it would probably be about 7kg? SQUAT: 25kg x 1 x 10 (barbell) 20kg x 1 x 7 (dumbbells) - bit disappointed, but i gotta start somewhere. 15kg x 3 x 10 (dumbbells) - focusing on my technique as squat is newish territory for me BENCH PRESS: 45kg X 1 X 8 55kg x 1 x 8 65kg x 3 x 8 BENT ROW: 25kg x 1 x 8 45kg x 1 x 8 55kg x 3 x 8 MILITARY PRESS: 15kg x 1 x 8 25kg x 1 x 8 30kg x 3 x 8 DEADLIFT: 25kg x 1 x 8 45kg x 1 x 8 65kg x 3 x 8 BB CURLS: 25kg x 1 x 8 30kg x 3 x 8 I've got some before photos as reference which i'll post up during the week when i get a chance to upload them to my pc Any comments/suggestions appreciated. Cheers, Daniel. Last edited by Danco; 17-12-2009 at 09:10 PM.

14-12-2009, 08:47 PM	#6 (permalink)
hyjak Active Member Join Date: Jul 2009 Location: Melbourne Gender: Posts: 1,877	I'm in the west too. What suburb are u in? __________________ Resident Reese's addict - powered by peanut butter cups

17-12-2009, 09:22 PM	#10 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,166	that's a pretty good laid out plan, with a good rest between squats & rows & deadlifts...as well as a rest between the bp & Mp. This is goin to be a cool log! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

14-12-2009, 02:01 PM	#3 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	Drop by PTC in Frankston and I'll double your deadlift in one session, guaranteed. I'll also show you that you dont need a squat rack to squat. Good luck Dancorub, hope to see you soon.

14-12-2009, 02:18 PM	#4 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Thanks PTC. Unfortunately Frankston is a bit away. I live over the West side of Melbourne However, if im ever round there, i'll definately drop in Last week at my mates i did a 50kg squat which didn't seem too difficult. I think it was the holding the dumbbells in place with my arms that may've let me down. Apart from not having a squat rack, i also don't have a partner to spot me My mate is only available once a week

14-12-2009, 05:53 PM	#5 (permalink)
PTC Active Member Join Date: Jul 2009 Location: Frankston Gender: Posts: 6,725	You dont need a spot, you dont need a rack. I had a guy from Sydenham or somewhere out there come for a session last week, he's off this forum. I showed him a STACK of stuff he can do alone, and a handful of 15 minute workouts that would destroy him. In fact, he was stunned some of the compounds had on him after one set. He is time poor, he needs effective workouts, has no spotter. He now understands that NOBODY NEEDS a spotter

17-12-2009, 09:09 PM	#8 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	Couple days late, but below is my workout for 15/12/09: SQUAT (Barbells): 10kg x 1 x 10 15kg x 1 x 10 20kg x 3 x 10 BENCH PRESS: 45kg X 1 X 8 55kg x 1 x 8 65kg x 1 x 8 67.5kg x 2 x 8 BENT ROW: 25kg x 1 x 8 45kg x 1 x 8 55kg x 3 x 8 MILITARY PRESS: 25kg x 1 x 8 35kg x 3 x 8 DEADLIFT: 35kg x 1 x 8 45kg x 1 x 8 65kg x 3 x 8 Ran out of time so skipped BB Curls today, but got my compounds in so im happy

17-12-2009, 09:14 PM	#9 (permalink)
Danco Junior Member Join Date: Dec 2009 Location: Melbourne Gender: Posts: 191	17/12/09: SQUAT (Barbells): 10kg x 1 x 10 15kg x 1 x 10 20kg x 3 x 10 BENCH PRESS: 45kg X 1 X 8 55kg x 1 x 8 65kg x 1 x 8 70kg x 2 x 8 (Very happy with this, i was plateau'd around 60kg for ages!) 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: 45kg x 1 x 8 55kg x 1 x 8 70kg x 3 x 8 BB CURLS: 25kg x 1 x 8 30kg x 3 x 8 First week done, and feeling good. Its good to now be able to look back and see my progress as i go along.