Another new member

[Willsy]

Hi all,

I'm a 20yo Uni student from Dunedin who has finally gotten himself motivated to get into the gym and train properly. I'm an ex lightweight rower who has always had trouble putting any weight on, so have always been a bit discouraged from trying, but now I'm determined to reach some goals I've made for myself.

To be honest I didn't really know where to start, but somehow stumbled across a program called Westside for Skinny B's (WS4SB) which sounded promising, but I haven't heard any opinions on its usefulness as a building program. I've got myself some protein and some rolled oats to mix in and have jumped into doing 4 days a week with a run in the middle. I've had plenty of experience in the gym from my rowing training so no my way around pretty much every exercise, just not the right methods.

Anyway, here is my current program, which I'm prepared to change if it doesn't work for me:

Monday: Max Upper

Bench - 6/7 sets of 5 reps each, starting low and working up

Incline DB press - 2x15-20

Bent over row/Rear delt fly Superset - 4x8-12

Shrugs - 4x8-15

Preacher curls - 4x8-15

Tuesday: Dynamic Lower

Box Jumps - 5-8x1-3

Split Squats, rear leg elevated - 3x8-10

Hyperextensions - 3x8-12

Russian Twist - 4x10-15

Thursday: Rep Upper

DB Incline press - 4x12-15

Lat pulls/rear delt fly Superset - 4x8-12

DB Military Press - 4x8-12

Shrugs/Tricep extension Superset - 3x10

Grips

Friday: Max Lower

Squats - 6/7 sets of 5 reps each, starting low and working up

Reverse Lunge - 3x6-12

Cable Pull Throughs - 3x8-12

Ab circuit x3

I realise that this probably far from an ideal muscle gain program but it looked alright for me to start working out again with exercises I liked so I figured I'd go with it until I got some advice on what I should really be doing.

Last things, before starting 3 weeks ago I was 74kg, 5'11", <10%BF. I'm now around 77kg, but I think that is probably more due to the creatine and dodgy scales than any real gains. I'd like to get to 85-90kg.

Thanks heaps in advance, hope it's not too long!

Edit: Also wanted to ask whether pre workout supplements like Jack3d are useful?

[hhhh1]

what do you study?

[Willsy]

Maths and Spanish

[loveggs]

Maths and Spanish

bueno ver una nueva revista

[thatwaslight]

not another student from dunners :roll: lol welcome

[pyro]

Pre work out supps are ok, but don't rely on them, especially if you are looking to put on a lot of weight. Most of them will suppress your appetite which is the exact opposite of what you want atm. They can be handy on the odd occasion when you are low on energy after a hard days work(study) can't be bothered and need something to kick you in the ass.

Good luck with the training.

[Ronin]

not another student from dunners :roll: lol welcome

:pfft: You fuckers keep sending them to us, you're more than welcome to keep 'em at home

[Willsy]

Haha a warm welcome, thanks. There are 20,000 odd of us so I guess it's inevitable a few would end up here, maybe I should keep that to myself next time? Haha.

@pyro, cheers for that, I'll probably leave it for when I'm working during summer, my timetable isn't too strenuous down here.

@loveggs, gracias, tu has estudiado espanol tambien o eres espanol?