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Ac/Dc
02-01-2010, 12:56 AM
Hey, i am a beginner, i have been cutting for the first 5 months of my training, was 95kg and now i'm 70kg. I'm now ready to start adding some mass, and this routine look like a great place to start :)

Stats:
16
6'1
80kg
Ozzy

Squat Max: 90kg
Bench Max: 65kg
Deadlift Max: 100kg


Monday
Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2-3 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday


Thats the routine for those who dont know what the SPBR is. I'm expecting to make great strength and size gains on this. I'll update today with my first workout.

This is my Diet Aswell, please tell me if i'm eating enough and if it's the right food:

M1: 4x weetabix, 1 cup whole milk, 1 banana

M2: 200 grams chicken breast, some veg

M3: PB sandwich, some fruit

M4: 200 grams baked beans, 150 grams tuna

M5: PWO Shake= 1 cup oats, 1 cup whole milk, 30 grams protein powder

M6: 150 grams Steak, 4 eggs

Cals: 3078
Protein: 265g
Carbs: 288g
Fat: 109g

I think this is a good starting caloric intake for my diet, i will adjust it as time rolls on.

DOA
02-01-2010, 01:20 AM
You will just lift hard and eat up. Dont worry about the litle things and drive up the 4 main lifts

lawlz_xD
02-01-2010, 01:20 AM
Good luck dude, you chose a GREAT routine, I am currently on it as well and am making good progress. Wish I had found this routine a year ago.

Ac/Dc
02-01-2010, 03:09 AM
Thanks for the support guys, heres todays workout (Weak as fuk, i know):

Squat: 75kgx5, 75kgx5, 80kgx5 (75KG felt light by the second set, so i upped the weight and got 80kg with minimal struggle. I will up it to 82.5kg next squat)

Ham Raises: 40kgx10, 40kgx10 (Really felt it, but got the reps with minimal struggle, will up it to 45kg next time)

Barbell Rows: 45kgx6, 45kgx6, 45kgx6, 45kgx6 (I really feel ashamed at how weak i am in this lift, hopefully i can make this lift blast up. Will up it to 47.5kg next time)

Barbell Curls: 25kgx8, 27.5kgx8, 27.5kgx8 (Loved these, got a real good pump, will up it to 30kg next time)

Calf Raises (On the calf machine): 60kgx15, 65kgx15, 65kgx15 (Will keep weight the same and see how these feel next week)


Overall, really enjoyed it, hopefully this is what i need to really up my lifts and size.

Ac/Dc
02-03-2010, 02:58 AM
Bench Press: 60kgx5, 60kgx5, 60kgx5 (Now this is where my bench has been platued at for the past 5 months, if i even get to 70kg BP with this routine, i'll be happy lol. Will up it to 62.5kg next time)

Incline DB: 17.5kgx8, 17.5kgx8, 17.5kgx8, 17.5kgx8 (Was very easy, will go up to 20kg next time)

Lateral Raises: 10kgx8, 10kgx8, 10kgx8 (Was fairly easy, will up it to 12.5kg next time)

Skullcrushers: 10kg(+EZ Bar)x10, 10kg(+EZ Bar)x10, 10kg(+EZ Bar)x10 (Dont know the EZ bar weight, and i did alright with these, will keep it at same weight or up it next time, depending on how i'm feeling.

Weighted Abs: BW+5kgx10, BW+5kgx10, BW+5kgx10 (Will up it next time to 7.5kg)

Overall good workout, cant wait till next time to see if i progressed on bench or not.

aaron
02-03-2010, 02:27 PM
Good luck mate! I'm sure you will get 62.5x5 next week. Small increasements are great. Feel how light 2.5kg is in your hand before you do your set. I always do this if i'm attempting to grind out a pr. Gives me a good mental boost!

Ac/Dc
02-04-2010, 01:23 AM
Good luck mate! I'm sure you will get 62.5x5 next week. Small increasements are great. Feel how light 2.5kg is in your hand before you do your set. I always do this if i'm attempting to grind out a pr. Gives me a good mental boost!

Yeh i hope so man, when i started i really didn't get any newbie gains, i went up a little bit in my lifts but thats it, i'm guessing thats because of my diet. Hopefully my lifts will get up relatively quickly, but i may just have shitcan genetics, i really don't know.

EDIT: Please also give me some feedback on my diet,, it's been put in the OP, thanks.

Ac/Dc
02-05-2010, 12:49 AM
Deadlift: 100kgx5, 100kgx5 (Good stuff. My back was slightly arched on the last few reps, but apart from that there was average amount of struggle, should be able to pull 105kg next time)

Leg Press: 100kgx10, 100kgx10 (Really felt it, will go up to 110kg next time)

Pullups: 4, 2, 2, Negatives (Not very good at these, hopefully i can get better at them fast)

Barbell Curls: 30kgx8, 30kgx7, 30kgx5 (So godamn dissapointed in these. I only went up 2.5kgs and i failed the last 2 sets, when before at 27.5kgs i got the sets easy. Maybe pullups are more strenuous on my biceps than Rows? So my biceps were more fatigued than last time? I don't know, can anyone shed some light on this?)

Calf Raises: 65kgx15, 65kgx15, 65kgx15, 65kgx15 ( felt easy, will up it next time.)

Alright i guess, but pretty dissapointed with my barbell curls.

Ac/Dc
02-08-2010, 04:52 AM
Incline Bench Press: 55kgx5, 55kgx5, 55kgx5 (Felt real good, didn't think i'd be able to lift it seeing as its so close to my flat bench)

DB Flat Bench Press: 20kgx8, 20kgx8, 20kgx8, 20kgx8 (I reckon i can make 22.5kg next time)

Lateral Raises: 12.5kgx8, 12.5kgx8, 12.5kgx8 (Felt heavy and swung a bit to get them up, but only a little bit, so i think i'll stay at this weight)

Tricep Pushdowns: 11kgx10, 11kgx10, 11kgx10 (Average struggle, will try 12kg next time)

Couldn't do abs today, i had a time limit and there was a ridiculous amount of people on the mats, so i just said fuck it.

Felt good today, had lots of energy, cant wait till wednesday

DNR
02-08-2010, 10:49 AM
Great work bud! It sucks when the gym gets so busy were you have to skip part of your workout.

Ac/Dc
02-10-2010, 03:13 AM
Squat: 85kgx5, 85kgx5, 85kgx5 (Were good, struggled a bit on the last rep but still got it up, hopefully i can keep getting 5kg prs on this)

Ham Raises: 45kgx10, 45kgx10 (Nice, i'll try and do 50kg next week)

Barbell Rows: 47.5kgx6, 47.5kgx6, 47.5kgx6, 47.5kgx6 (Got these good, was minimal struggle, will try 50kg next week)

Barbell Curls: 30kgx8, 30kgx8, 30kgx8 (Well i got all the reps out, was pretty hard though, the last couploe reps on the ;last set wasnt all that good form wise, but i got the reps out, i'll either try 32.5kg next week or the same weight but for 9 reps)

Calf Raises (On the calf machine): 70kgx15, 70kgx15, 70kgx15 (These were easy, will go up to 75kg next time)

Overall good stuff, if i continually progress like this i'll be a happy man.

Ac/Dc
02-12-2010, 03:05 AM
Bench Press: 62.5kgx5, 62.5kgx5, 62.5kgx5 (I went up in weight, struggled a bit on the last rep, will be very happy if i can continuously go up in this lift, i'll be fuking stoked)

Incline DB: 20kgx8, 20kgx8, 20kgx8, 20kgx8 (Was a good weight, i think i might raise it 1 rep next time, then if i can get that go up in weight)

Lateral Raises: 12.5kgx9, 12.5kgx9, 12.5kgx9 (This was hard, form wasnt perfect but it got done, i'll raise it to 10 reps next time)

Skullcrushers: 12.5kg(+EZ Bar)x10, 12.5kg(+EZ Bar)x10, 12.5kg(+EZ Bar)x10 (Felt pretty hard on the last rep, i'll keep it at this weight next time)

Once again couldnt do fuking abs, there were renovations going on in the gym and no place to do my abs, unless i did them in the middle of the walkway lol)

Overall good workout, cant wait till next time to see if i progressed on bench.

Ac/Dc
02-15-2010, 03:41 AM
Deadlift: 105kgx5, 105kgx5 (Good stuff, i think my back arches a little bit, but im not sure, it doesnt hurt my back when deadlifting, so it must be good form)

Leg Press: 110kgx10, 110kgx10 (Felt good, will go up 10kg next time)

Pullups: 4, 2, 2 (Same as last time, and these arent even full reps, more like half reps, i thought i woulda gotten better at these, but i guess after a heavy deadlift in 35 degree heat, i'm gonna have some energy issues)

Dumbell Hammer Curls: 10kgx8, 10kgx8, 10kgx8 (I changed these from barbell curls because i feel my biceps are more strained after pullups rather than rows, so i cant lift the same amount i would be able to on row day. But these were real easy, will go up to 12.5kg next time)

Calf Raises: 75kgx15, 75kgx15, 75kgx15 (Good stuff, felt it pretty well, i'll give 80kg a try next time)

Overall, was very tired today due to the heat, could have been a better workout.

Ac/Dc
02-17-2010, 02:56 AM
Incline Bench Press: 57.5kgx5, 57.5kgx5, 57.5kgx5 (FGood stuff, got all the reps out with average struggle, will go up to 60kg next time

DB Flat Bench Press: 22.5kgx8, 22.5kgx8, 22.5kgx8, 22.5kgx8 (Did well, i think ill just increase the reps next time)

Lateral Raises: 12.5kgx10, 12.5kgx10, 12.5kgx10 (Didnt do very well, i swung a bit and couldnt get the last reps out with good form, ill stay at this weight and rep range next time)

Tricep Pushdowns: 11kgx10, 11kgx10, 11kgx10 (I did the same as last week because i forgot where i was at, so NEXT time i'll increase to 12kg)

Abs: 7.5kgx10, 7.5kgx10, 7.5kgx10 (Struggled a bit, will keep it at this next time)

Very happy about the incline bench increase, even though it is 2.5kg lol, just hope i keep increasing.

Ac/Dc
02-19-2010, 03:07 AM
Squat: 90kgx5, 90kgx5, 90kgx5 (Were good, struggled alot on the last rep but still got it up, hopefully i can keep getting 5kg prs on this)

Ham Raises: 50kgx10, 50kgx10 (Surprised i can keep going up in these, will try 55kg next time)

Barbell Rows: 50kgx6, 50kgx6, 50kgx6, 50kgx6 (Got these good, was minimal struggle, will try 52.5kg next week)

Barbell Curls: 32.5kgx8, 32.5kgx8, 32.5kgx8 (Got these out, form on the last 2 reps wasnt so good, but i got them, will try 35kg next time)

Calf Raises (On the calf machine): 80kgx15, 80kgx15, 80kgx15 (These were good, i'm not sure if i'm getting good rom with these though, i'll try 85kg next time and see how my rom is in the mirror

Overall good stuff, if i continually progress like this i'll be a happy man.

aaron
02-19-2010, 06:43 AM
nice work! wish i was training like u are now at ur age. Your following a good routine!

good squatting!

Ac/Dc
02-19-2010, 07:00 AM
thanks man, i just hope i can keep increasing in my big lifts, then i'll be stoked

Ac/Dc
02-22-2010, 02:07 AM
today was an absoilute piece of shit, couldnt even get 60 kgs out for 5 reps, the fuk is wrong with me? I left as soon as i couldnt even get 5 reps out with 60kgs, am fuking disappointed and depressed, have no idea wat the fuk happenned.