5UBs Training Log

fiveub

fiveub

fiveub

OcUK Staff
Joined
12 Apr 2008
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Hi guys,

I want to put this here, something I can "blog" about every time I go to the gym, but not only that, but I am open for advice too.

I have signed up to the gym, and it is great. Been 2 times so far and I like the place, nice, clean, cool, and quiet so plenty of machines to go on.

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This is what I look like, I am skinny. I want to change myself, I want the nice T-Shirt muscles, along with nice abs and legs. Basically my aim is to get bigger, more toned, and most of all, actually feel good and healthy.

I currently do not own any gym wear etc. However, I do have tracksuit bottoms, some old trainers and a tshirt. I will be investing in some new trainers soon, and maybe a tshirt that doesn't tend to soak up the sweat.

I almost got myself a towel, they look good as they have a pocket in, saves me having to take a bag, as I can put my keys and wallet in there. However I did have a problem getting the towel from the vending machine!

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So my plan currently is to get comfortable with the machines, get to know what I am doing and know where everything is in the gym.

I have an induction on Monday at 7.30PM, so I am sure the trainers will go through all that with me too, even though I have given myself a head start by going there twice already.

I have a few friends going to this gym too, my friend who is looking to lose weight wants to go every day apart from weekends. But I don't think that is something I should be doing? - I was thinking more 3 times a week for myself?

I need to get myself a routine, and also a good eating diet too, so I know exactly what I need to eat and what I need to workout when I am in the gym.

On top of all of this, I need Whey Protein. I prefer the milkshakes, so I will need to get myself a shaker, and powder, and start having a bottle of these after the gym. :)

Any suggestions on what machines/weights and routines I should be doing, please let me know.

So here I go, the journey begins!
 
Forget the machines.. If I was you I'd go straight to "strong lifts 5x5" routine for a year or more! Eat aclean and a lot and you'll fill up in a year or so :) take before pics if you want to compare.. !

My brother was pretty much the same build 2 years ago when we started he's a lot fuller now and quite muscular, bigger chest, lats etc.

Always remember that form is very important, don't worry about small weights at the start etc..
 
I'm sure someone will be along to reply in full to your post, but a couple of pointers - you don't need whey! Whey is really a good tool to keep your protein intake high while cutting calories - something you should definitely not be doing. If you're eating lots of calories - which I'd suggest you do - you should be hitting your protein goals anyway. I'd really try to just get the meat, eggs, fish in without resorting to whey straight off the bat. If you find that it is really a massive pain in the ass then add in some whey here and there as a convenience.

Also machines, pls, pls, pls no. Do not want. You want to be using free weights as much as you can, they allow you to move naturally and won't be messing with your movement patterns in this crucial stage of grooving in the form.

Also, stronglifts 5x5. Don't take everything Mehdi (the guy who "made" the routine) says as gospel, always come here and discuss it! Logging is the best thing you can do brah, looking forward to seeing dat der progress.
 
Okay, well I was just going to take a drink of whey protein after each gym session. I wasn't going to use it to replace any food I eat. Just something extra to help with my muscles I guess.

I am going to eat more meat as much as I can, I have a problem as I do not like eggs or fish! :(

Seems like the current situation is to not use machines! - And does anyone have a guide to the stronglifts 5x5 that you both suggested?

I guess that is doing 5 reps, 5 times? And do I do a weight that I am comfortable with lifting, or weights that are extremely hard for me to lift?

Also, should I be doing 3 times a week at the gym, or 5 times a week? I heard sometimes doing less it more, and let the body repair...
 
Some general advice which I hope is useful
1. Persistence is key and gains come from a marathon of sustained effort and not a quick sprint for results.
2. Goals are good - make some big ones and then break these down into things you can achieve every month/ week/ workout.
3. Spend time learning the basic compound movements - don't cheat it won't bring results and injuries are very serious setbacks to your goals.
4. Eat a lot but eat well - no processed **** and no junk. Cut down/ out booze.
5. Stronglifts/ starting strength are great routines and a super foundation to build on. But bear in mind that 5 reps might not be your body's sweet spot for adding mass, so be prepared to experiment once you've got 6-12 months under your belt.
6. Keep your blog going - the history and the encouragement from others will help keep you on track.
7. No machines!

Good luck dude!
 
All advice here so far is top stuff

The reason no one has recommended machines or isolation exercises are that they generally work few muscles in only one plane of motion. But life is generally comes from all directions and the big compound lifts (such as squat, deadlift, bench, overhead press) work lots of muscles from all directions which mkes you strong

You can still get big too - that's down to good diet. Good diet I've found is being very honest with yourself - spend a week tracking absolutely everything you consume (it's sound onerous but there are plenty of free apps to do it). At the end of the week take a lok back and analyse it. You might be surprised.
 
Firstly I wouldn't bother with shakes yet. You're thin because you probably don't eat enough, or eat the right foods.

Taking whey will not add many calories, and will not really add much benefit without a decent diet behind it, which initially won't be an issue. Whey helps to get extra protein in you if you have a deficient diet, or are not able to achieve your requirements with food alone. Typically vegetarians, take a fair bit of whey on a daily basis.

As others have said, I'd focus on free weights really as it will exploit your body movement, improve balance and coordination, improve core strength and posture which will in turn lead to be better and more powerful and efficient skeletal muscle movements.

Adding machines as an accessory to free weights is fine, but not the other way round.

Your routine should include the following:

Squats
Deadlifts
Bench Press
Overhead press (shoulder press)
Rowing (either dumbell rows or barbell rows. Worse comes to worse cable rows aren't too bad)

Functional movements are also important such as:

Walking lunges
Pull ups or chin ups
Dips
Bulgarian split squats

Some good core work:

Pallof press
Barbell roll outs
Hanging knee raises
Landmines


Icecold's mobility and form threads are vital reading. Don't miss out on that, if you're starting off you're at the perfect time to get that nailed.
 
Thank you guys. There is a hell of a lot to read. :)

I was chatting to the gym manager yesterday and he gave me a lot of information. - And it matched with a lot of what you have all said on here, which gives me faith in him.

I will carry on what I am doing, whilst reading lots and changing my routine whilst I do it so I am learning while exercising. :)

A lot of these exercises are very confusing not knowing what they are, but I can learn them and put them into action.

I am tempted to get a personal trainer for a few hours, to get myself a routine, and I will mention the exercises I'd like to do, but mainly he is there to ensure I am doing it right. I have seen people already lifting weights differently to each other, and I am sure some of them are doing it wrong, and causing harm to their own body.
 
Freefaller said:
Firstly I wouldn't bother with shakes yet. You're thin because you probably don't eat enough, or eat the right foods.

Taking whey will not add many calories, and will not really add much benefit without a decent diet behind it, which initially won't be an issue. Whey helps to get extra protein in you if you have a deficient diet, or are not able to achieve your requirements with food alone. Typically vegetarians, take a fair bit of whey on a daily basis.

As others have said, I'd focus on free weights really as it will exploit your body movement, improve balance and coordination, improve core strength and posture which will in turn lead to be better and more powerful and efficient skeletal muscle movements.

Adding machines as an accessory to free weights is fine, but not the other way round.

Your routine should include the following:

Squats
Deadlifts
Bench Press
Overhead press (shoulder press)
Rowing (either dumbell rows or barbell rows. Worse comes to worse cable rows aren't too bad)

Functional movements are also important such as:

Walking lunges
Pull ups or chin ups
Dips
Bulgarian split squats

Some good core work:

Pallof press
Barbell roll outs
Hanging knee raises
Landmines


Icecold's mobility and form threads are vital reading. Don't miss out on that, if you're starting off you're at the perfect time to get that nailed.
Click to expand...


All sorts of this. This should pretty much be stickied. I don't do much more (if at all) exercises than this over the past 4 months and have noticed more gains than I thought possible in such a time scale.
 
5UB said:
Thank you guys. There is a hell of a lot to read. :)

I was chatting to the gym manager yesterday and he gave me a lot of information. - And it matched with a lot of what you have all said on here, which gives me faith in him.

I will carry on what I am doing, whilst reading lots and changing my routine whilst I do it so I am learning while exercising. :)

A lot of these exercises are very confusing not knowing what they are, but I can learn them and put them into action.

I am tempted to get a personal trainer for a few hours, to get myself a routine, and I will mention the exercises I'd like to do, but mainly he is there to ensure I am doing it right. I have seen people already lifting weights differently to each other, and I am sure some of them are doing it wrong, and causing harm to their own body.
Click to expand...

eh? don't bother with PT's and don't bother building your "own routine" just do stronglifts 5x5 routine and that's it!

read the icecolds form thread and practise with small weights while watching the youtube videos.

PT's know crap all! I've seen a PT teaching a guy how to deadlift.. his back was rounded, form all over the place etc.. the guy was "that's not how you're meant to do it" his response went along the lines of "but that's how I like doing it"

derpity derp..
 
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