William's Training Log (N00B Log)

WilliamC · 26 Feb 2013 at 21:35

So I'm new to going gym etc so I don't really know too much so take it easy yeah?

I'm 16 years old and I've decided I want to go gym to build power and muscle to hopefully help me with my Rugby. It wont be the first time I've ever stepped into a gym before as I did a bit of on and off 'training' last year but nothing serious, I wouldn't even call it training I just went to the gym with my mates did a bit of bicep, tricep, chest and shoulders work then went.

But this time I want that to change and I'm going to do it properly and take it A LOT more seriously and do the right work outs for what I want- I will post some videos of me doing each workout so you can critique me and help me improve!

I'm currently 5ft 6" and about 58KG and look like this (Sorry for the AWFUL pictures!! But it's what I have until I can take something better) Obviously as I've never done any real training there's nothing impressive but I will take pictures again in 12 Weeks so I can compare and contrast between the two and hopefully see a decent difference

I'll probably be doing stronglifts 5X5 However I do want to be going to gym more than 3 times a week and for long than 45 Minutes. I think I will look to go Monday, Tuesday, Wednesday (Light weight training followed by a 3 Mile run then Rugby training) Friday, then either saturday OR Sunday afternoon depending on fixtures. So not 100% what Ill do yet.

I don't have any 1RM yet as I'm just getting comfortable with all the new workouts etc and them when I am abit more confident I will do my 1RM.

I probably won't be updating the log every training session but I will keep it up to date with just how I'm getting on, what I'm lifting etc.

Any advice or suggestion will be great as like I mentioned I'm completely new so any help is going to make a difference.

Thanks guys

If the pictures aren't working then this might just visit these links-
http://imageshack.us/photo/my-images/32/munch20130226210605.png/

http://imageshack.us/photo/my-images/405/munch20130226210226.png/

http://imageshack.us/photo/my-images/809/munch20130226210215.png/

Zefan · 26 Feb 2013 at 21:51

In!

You're making such a good decision, I wish I was as sensible at your age! From your pictures you don't look bad at all, I think you'll make progress quite quickly.

WilliamC · 26 Feb 2013 at 21:57

Zefan said:
In!

You're making such a good decision, I wish I was as sensible at your age! From your pictures you don't look bad at all, I think you'll make progress quite quickly.

Thank you! And I just need to do a lot of research on what I should be eating atm on just what I know from the top of my head I'm taking my normal family meal then just like tonight had an extra 3 egss, 3 peices of chicken breast and a bowl of cereal

I told my career to get me a chick tomorrow when he goes shopping so I will be eating that. but the problem I have is when Im at school I don't like eating lunch...stupid I know and it's not going to help me at all and I also find it difficult to find time to fix breakfast in the morning

and you can see the pictures? Great

On my screen I cant

but thank you anyway.

Skillmister · 26 Feb 2013 at 21:59

16, lean, manlet, getting (and hopefully following) sensible advice.

Inb4 monster status.

WilliamC · 26 Feb 2013 at 22:09

I'm following most the advice given

All the guys on the thread I posted few days back about getting into gym were really cooled and helped loads tbh

and whats inb4? haha

BennyC · 26 Feb 2013 at 22:23

No images showing for me.

I echo the others though, being sensible with your training and using something structured and well designed from the off is the best thing you can do.

My first years training was not bad was no where near optimal. Rome wasn't built in a day yadayada. There's lots of conflicting information you'll come across over the next few years so don't take it all on face value, be wary of 'teh bro science'.

WilliamC · 26 Feb 2013 at 22:30

I'm going to be just getting used to all these no excersise over the next few gym sessions and working on my technique then ill go 1RM then ill draw up a training programme but I like the sound of the stronglift 5X5 but I don't know what to do because like I said I want to go more than 3 times a week for 45 minutes shall I just like...repeat it?

WilliamC · 26 Feb 2013 at 22:36

Just updated the post with new links to the photos. Hopefully you can see nowm

Zefan · 26 Feb 2013 at 23:14

I think you'll find it very hard trying to fit Stronglifts 5x5 in to 45 mins if you add in an assistance exercise (pull ups or dips are the usual choices, depending on which Stronglifts workout you're doing that day), and a core exercise such as planks or pallof press. My gym sessions are always over an hour, mostly 90 mins ish, if I rush myself I can get some sort of assistance exercise in there as well as a core exercise but I always feel like I could use a little more rest between sets.

Don't just repeat it. Keep to Workout A, rest, workout B, rest, workout a, rest, rest, workout b... etc. You will find out very fast that squatting 3 times a week is more than enough.

mrthingyx · 27 Feb 2013 at 05:45

Zefan said:
I think you'll find it very hard trying to fit Stronglifts 5x5 in to 45 mins if you add in an assistance exercise (pull ups or dips are the usual choices, depending on which Stronglifts workout you're doing that day), and a core exercise such as planks or pallof press. My gym sessions are always over an hour, mostly 90 mins ish, if I rush myself I can get some sort of assistance exercise in there as well as a core exercise but I always feel like I could use a little more rest between sets.

Don't just repeat it. Keep to Workout A, rest, workout B, rest, workout a, rest, rest, workout b... etc. You will find out very fast that squatting 3 times a week is more than enough.

At 16? As Skill alludes, with a teeager's sleeping habits, hormones and appetite, Recovery won't be an issue... :eek:

WilliamC · 27 Feb 2013 at 07:55

Ahh right I see. Fair enough cheers for the advice ill stick with it a while and see how it goes

BennyC · 27 Feb 2013 at 12:12

3 times a week will be plenty.

In my first year of training on occassions I trained somethimes 5 or 6 days a week. A good mix but obviously with reasonably low intensity and a lot of variety.

Now 4/5 years later I find 3 days a week is optimal. Means you can focus on a good effort 3 times a week rather than a mediocre effort 5 times a week.

WilliamC · 27 Feb 2013 at 22:29

Ahh I see I understand what your saying. Ill just to 3 times then.
Tonight wasn't the longest session as I was doing a 2.6 Mile jog and rugby training after it. I just did bench press and squats all on a smiths machine though

because the on only free weights left was a bunch of 2.5kg which obviously wasn't much help. I was benching 47.5 at 1RM and then did 30KG 5X5 and 40KG 5 and squats was 70KG 1RM and I did 60KG 5X5 (I think I need to record it properlly and not try and remember) anyway...one day I will catch up to all you big guys

My lifts may be low now but we will see one day

D

icecold · 28 Feb 2013 at 00:01

WilliamC said:
I'm going to be just getting used to all these no excersise over the next few gym sessions and working on my technique then ill go 1RM then ill draw up a training programme but I like the sound of the stronglift 5X5 but I don't know what to do because like I said I want to go more than 3 times a week for 45 minutes shall I just like...repeat it?

Trust the system mate!

It will also be EXTREMELY easy for the first few weeks, but it's important to stick to the prescribed weights.

As someone mentioned, add in some more accessory work if you have enough energy.

Also, given that you have access to a proper bar, consider the smith to be a total and complete waste of time.

In fact, wtf weights and sets did you do in that session?! FOLLOW THE PROGRAMME

WilliamC · 28 Feb 2013 at 07:26

I will be following programme but atm I'm just getting comfortable at the gym and all the new excersises just getting a little feel for things. And like I said earlier the bars aren't Olympic at there isn't a lot of weights for them?? :/

Zefan · 28 Feb 2013 at 09:04

This is not a gym you want to be going to.

Nitefly · 28 Feb 2013 at 09:35

Zefan said:
My gym sessions are always over an hour, mostly 90 mins ish

90 minutes for three exercises! And you say you need more rest?

You can do it in an hour easily. 45 minutes wouldn't leave much time for faffing though.

Zefan · 28 Feb 2013 at 09:55

No, anything over 90 mins is when including assistance. Also taking in to account time not spent working out but in the gym such as changing.

When did I say I need more rest...?

WilliamC · 28 Feb 2013 at 10:02

Zefan said:
This is not a gym you want to be going to.

I understand that atm it doesn't sound good but I can go now for the month and then they are completely re doing the centre (they already have it built they're moving as late as possible) and then when the new gym comes it will hopefully be brand new and up to date. If not then I will move.

Nitefly · 28 Feb 2013 at 10:10

Zefan said:
No, anything over 90 mins is when including assistance. Also taking in to account time not spent working out but in the gym such as changing.

When did I say I need more rest...?

Here, but I was half-goofing around at the idea of 90mins for just the three main lifts. That would be sloooow.

Zefan said:
My gym sessions are always over an hour, mostly 90 mins ish, if I rush myself I can get some sort of assistance exercise in there as well as a core exercise but I always feel like I could use a little more rest between sets.

I still think you could do the bulk of it in an hour pretty easily. With 3 assistance exercises the whole hog including all faff takes ~90 for me.

OP go with stronglifts, everyone using it seems to be doing well on here.