T Nation

Don's Journey


Decided i'd finally make a log today to keep me motivated and see my progression. Lets get straight to it..

About Me:

I'm 6ft weighing 152lb at the moment . Ive been skinny all my life and decided its time for change. Started taking gym serious a month or so go. No more than 7 weeks..

My split:

sunday- chest/biceps
monday- legs

My diet:

On a 3500-4000 calorie diet. Not really paying too much attention on fat..

150g-200g protein daily


weight 190lb

Bench - 250 for 1 rep

Squat - 350 for 1 rep

Deadlift - 400 for 1 rep

Status -

Bench - 145 1RM
Squat - 190 - 1RM
Deadlift - 230 - 1RM

Those are just my big goals over all. I have many other short ones and will include them later on..

and heres my workout that i did today. I started off the week with legs. It was pretty good.Also feel free to give me tips and critque the workout as well. I get most of my information from T-Nation.com and my brother in law who was a former bodybuilder in Dominican Republic.

Squats - 4x 8-10 (did all sets fine raising the weight next week)
10 X 135
10 X 135
10 X 135
6-8 x 145
Hack Squats (close stance) - 3x 8-10 (did all sets fine raising the weight next week)

RDL's - 4x 6-10 (didnt feel right.. going to stick with this weight one more week)
10 x 115
10 x 115
10 x 115
10 x 115
6-10 x 125

Lying leg curls - 3x 8-10(only got 8 on last setgoing to to try to get 10 next week)
10 x 90
10 x 90
8-10 x 115

(i go sorta light on these. only do them to exhaust my hamstrings and quads)(raising weight next week)
Leg press - 3x8-10

10 x 90lb-dont know how much the machine weighs
10 x 90lb
8-10 x 100

and yes i know i didnt do calves. thats because my left ankle still hasnt fully recovered from the sprain it got 2 months ago.. =\ any tips on that?


Don't worry about calves right now, especially if you're recovering from an injury. Squats, pulls, and presses have a much greater effect on your results than calf work. Just focus on the big barbell lifts and eating enough food.

And if RDLs aren't your thing, try good mornings. Similar benefits, but it feels entirely different.


good idea. might try good mornings instead. I was RDL's since my forearm's were really skinny and felt they good help a bit. thanks man

and today im resting. tomorrow ill be shoulders/tricep . hopefully its a good workout


sorry i couldnt go to do the gym this whole last week due to real life problems ,but i went today. Today was my chests and biceps day. Workout was alright..

Flat Bench Press-

100 x 10
100 x 10
110 x 8
120 x 6-8(6)

Incline Dumbell Press

30 x 10
30 x 10
35 x 6-10(6)

im thinking of switching this exercise to incline barbell since i hardly feel it with dumbell. maybe im doing something wrong? =\

Machine Flyes

85 x 10
85 x 10
85 x 7
85 x 8

Dumbell Curl

20 x 10
20 x 10
25 x 10

Preacher Curls

45 x 10
45 x 8
45 x 7

Hammer Curls

15 x 10
15 x 10
20 x 7

I've gotten so week since i stopped eating proper. Im getting my diet in check again hopefully no more irl problems to distract me =S.