Muscle Building Blog

Been stalling for last couple months. Changed routine around some. Feel lost.

So i bought Practical Programming Strength Training and am following a new Intermediate Routine.

Consists of going 5×5 on Mondays, 2×5 Wednesdays, 4×10 on Fridays.

Will post progress. and pics.

today i stacked 45lb plates on my bench press!

been wanting to do that ever since i saw a weight room years ago. YEAH!! finally got to it!!

today i stacked 2 45lbs plates on each side of the bar for my squats.

when i did it i was like……am i really able to lift that??? and i could. before i was uping my weights with smaller weights to get the count. today i stacked the 2 big plates instead of smaller plates to add up.

YEAH!!!!

finally posted some progress pics.

They are of my 5th week on Rippetoes. 7th week working out in total.

Posted Front body, Front Biceps, and Back.

I accomplished a Goal today.

Today I finally was able to do Dips with my own body weight and not use any weight assistance!

I guess I will need to buy a weight belt or hold a weight between my feet.

After lots of forum searching and talking to other bodybuilders I learned that I should be doing a full body workout 3 days a week. As opposed to a split routine.

This is because as a beginner I do not really have any muscles yet. So, I need to train my whole body throughout the week in order to gain muscle. After a few months, then I can move onto more isolated muscles (after I found out my weak points.)

Therefore, I have begun Rippetoe’s Strength Training Program. It includes 2 different workouts that are alternated between. Working out every other day.
Workout A

3×5 squat

3×5 BB press

1×5 Deadlift

2×5-8 Dips

3×5 Weighted Sit Ups

3×8 Weighted Hyperextensions

Workout B

3×5 Squat

3×5 Standing Military Press

3×5 Pendlay Rows

2×5-8 chinups

3×5 Weighted Sit Ups

3×8 Weighted Hyperextensions
Last Workout of the Week Only

2×8-12 skull crushers

2×8-12 BB/DB/EZ Bar curls

started HIIT training today. Read that it is equal to long distance running at moderate pace. I burned 300 calories in 20 minutes (5 of it was warm up.)

seems like a great program to do. Gets me in and out of the gym fast on cardio days. It’s an intense workout. i was sweating a whole lot.

couldn’t do 30 on 30 off the whole time. sometimes i did 20-30 on 30-1min off. but i will build up my stamina. i know it.

Ordered ON 100% Whey Gold Standard Strawberry Protein,
Dextrose, and Carbo Gain today.

People say that making this my post-workout shake will give my body the nutrients it needs to help me to gain muscle.