The awkward "Hi everybody, i'm a newbie" post

[Dark Nyt]

Whats happening people, thought i'd introduce myself and post my training programme (i'm a newbie so take it easy on me). I've been training on and off (mostly off) for the last 6 years, and most of my "programme" i got outta magazines. This time i want to take my training seriously and get some really good results. I'm 29, 6'3" and as of 26/02/10, weigh 108.6kgs and bf% at 20.3%. Goals are to get to 10% bf, gain 5 - 10kgs of muscle. Keen to get some feedback, when to change your programme, best way/s to lean up, and most importantly...best songs i should stick on my ipod to lift weights to :pfft: things like that. I have a cultural comp in 6 months (yup, wearing just a grass skirt) but am looking at entering the bodybuilding world and hopefully a comp in 2011, maybe even 2010.

Chest and Shoulders

Bench Press

Incline Press

Cable Crossovers

Dumbell Shoulder Press

Side raises

Upright Rows

Legs

Squats

Leg Press

Leg Ext

Leg Curls

Standing Calf raises

Back

Deadlifts

WG Pulldowns

Bent Rows

Seated Rows

Shrugs

Biceps and Triceps

Standing Curls

Incline Curls

Hammer Curls

Skullcrushers

Dips

Pulldowns

Sets for Chest, Shoulders, Arms and Back start at 8 reps, 6 reps, 4 reps, 2 reps with weight getting progressively heavier each set, and a 1 min rest between each set. Legs are basically the same but the seps start at 12 and end at 6. I don't do much cardio (i only run if someone is chasing me, or vice versa), but i walk a couple times a week.

Photos, nutrition plan to come...once i figure out how to upload photos properly...

[Outkast]

Welcome.. Seems to be a few people on here from "West Auckland" lol

[Beef]

good man, another westie! the split looks good, when are your rest days. i hope you're not doing triceps the day before you do chest but other than that it's looking solid

[Jigga]

You don't sound like a newb What are your stats?

[Pseudonym]

Hey Dark Nyt - welcome! Come on in, and don't feel awkward about it.

start at 8 reps, 6 reps, 4 reps, 2 reps with weight getting progressively heavier each set

One of the nice things about this forum is that every now and then someone posts something that makes me think, "Ooh, haven't done that for while, I should start doing it again." This was one of those times. Cheers! :grin:

[Dark Nyt]

good man, another westie! the split looks good, when are your rest days. i hope you're not doing triceps the day before you do chest but other than that it's looking solid

Churs gymsta. My week is as follows...Chest and shoulders on a Mon, Legs Tues, Rest Weds, Back Thurs, Arms Fri, Sleep in Sat & Sun... 8)

You don't sound like a newb What are your stats?

Umm, like i said, i've been to the gym on and off for a few years, but i'm a newbie to this site (if you know what i mean). Not sure what you mean by stats though bro...

[BigRunna]

Umm, like i said, i've been to the gym on and off for a few years, but i'm a newbie to this site (if you know what i mean). Not sure what you mean by stats though bro...

He means your statistics

Height, weight, BF%, basic lift numbers etc

[Dark Nyt]

Got it. Thanks Big Runna

Weight: 108.6kgs (wanna stay between 105 and 110 but more muscle-oriented and less fat-oriented)

Height: 6'3"

BF%: 20.3% (trying to get to 10% in 6 months)

Lifting stats at the moment are:

Bench: 4 reps @ 105kgs

Shoulder Press (BB): 4 reps @ 65kgs (smith machine)

Squats: 4 reps @ 120kgs (not as strong as i'd like to be with my legs, but will hopefully get there)

Deadlifts: 4 reps @ 135kgs (using straps...wouldnt mind knowing what peoples thoughts are on using straps/lifting aids)

Standing bicep curls (BB): 2 @ 42.5kgs

Dips: 2 reps with a 20kg plate

One of my training goals is to be able to bench my own bodyweight for a count of 8...so i'ma have to either get stronger, or lose weight...

[Gym rat]

I suggest that you change from straps to versa grip pro straps plus they are heaps better then using normal straps.

[drizzt]

BF%: 20.3% (trying to get to 10% in 6 months)

Nice goal mate, it will take a fair amount of hard work and dedication to achieve that in 6 months, but it certainly isn't impossible.

Your bench goal is good too, I've always liked basing my goals around bodyweight in relation to what I'm lifting :nod:

As for deads, I personally just use chalk and an alternate grip and find that suits me, but you'll get many differing opinions on what the "right" way is (if such a thing exists). I used to use straps when I was starting out, but when I reset my lifts I stopped doing it in favour of chalk, and found my grip strength improved hugely without them That's just my opinion though, I don't believe there is anything wrong with using straps :shrug:

Overall, you look to have a solid base there mate :nod: I'd suggest starting up a journal to keep a record of your progress, and it also allows others to chip in if they have any ideas etc.

Good luck!

[Grover]

Cardio is going to have to be a big part of your training if you want to drop 10% BF in 6 months and your diet will have to be spot on.

What are your eats like

[Dark Nyt]

Cardio is going to have to be a big part of your training if you want to drop 10% BF in 6 months and your diet will have to be spot on.

What are your eats like

DAMN!! :x I spose i'll have to start liking cardio then :? . Trying to figure out which way is best for me (or which way the majority recommends), as i have done a bit of reading on when the best time to do cardio is i.e in the morning on an empty stomach, after resistance training, on your rest days, etc, etc. Without trying to start a war, any suggestion/recommendations would be helpful.

Started this diet (do people still say 'diet', or is it 'nutritional lifestyle change') as at 01/03/10

Days 1 - 6

• Breakfast: 3 weetbix or one cup of rolled oats with low fat yogurt and trim milk
  3 egg omelet (1 whole, 2 whites)
  Snack 1: Fruit
  Protein Shake
  Lunch: 1 serving of tuna/chicken
  salad
  Snack 2: 1/2 cup Cottage cheese
  1 slice of sunflower and barley bread
  Protein Shake
  Dinner: 1 serving of chicken/steak/ lean meat
  steamed veges
  Snack 3: Protein Shake

Am using Inner Armour Whey Protein, and Omega 3 fish oil capsules (got a dodgy shoulder and knee). After all the reviews and stuff am looking at giving jack3d a go (have never used pre workout supps before). Looking at using a good thermogenic too if anyone can recommend a good one. Tried Thermodynamix once but got stomach cramps, put me off fat burners for a while.

Doing well so far, seeing as it's only the second day though.....