T Nation

New Guy Intro


Hey everyone,

Been lurking for a couple of months now and just wanted to post up and say thank you for all the advice I've been taking from this site. I'm 41 176lbs and started working out in mid January and have been really enjoying it. I'm seeing some progress in my physique and I keep a spreadsheet of my workouts and really see progress there with the numbers continuing to rise, whether I'm adding weight or just an increase in reps.

This is the first time I've lifted weights except for a short stint in my 20's when I had a used bench in my backyard, and that only lasted for about a month. Other than that, I've done some martial arts, 3 times and was injured and stopped each time (sprained ankle, fractured bone in foot). So my level of exercise was nothing until now.

I'm following a plan I got from another site which is a 3 day/week plan. Bis/Back, Legs and Chest/Tris. I'm not following a nutrition plan, but have been eating much better than I used to, and including more oats, veggies etc. along with whey and some other supps.

Anyhow, this seems like a good group so I wanted to introduce myself. I look forward to learning more with/from you all.



it sounds like you have a firm beginning right now and other members here will have lots of great ideas on where to go next when you want some advice.


Welcome to the family.

Uncle Bird.







Thanks all!

Just got back from the gym and am motivated by some improvement on the flat bench. Last week with the same weight I was failing on the 2nd set, and on the 6th rep of the 3'd set. This week, 10, 10, 14. So I'll be adding more weight next week. This is only the 2 week of flat benching, I switched inclines to flat to see if I get more noticeable results. Maybe it's working.

I also added "con-cret" creatine to my supps a week ago but I'm not sure it would really be helping me quite this soon.


Glad you are here!


Hello, the good news is you are blank slate. You'll surely progress well.


Welcome. Are you doing any shoulder specific work, e.g. presses?


waitaminute...The Bird's over 35??


second the vote for presses.


A note about diet: be sure you're getting plenty of protein. At least 2 lbs of meat a day, in addition to supplements.


Thanks for the advice and welcomes!

@hel320: About shoulder work, my current workout routine is below, and I do 3 sets of 10 for each. If I can do more on a certain day then I add weight the next time until I can do more than 10 on the last set before bumping up again which is almost every week, or every other week. Which is probably because I'm new and am not lifting much yet. I'm usually pretty done after this workout, but I try to add something else at the end which is either abs or shrugs.

@cavalier: I eat a lot of chicken which is my main source of meat. I'll eat just about any type of carcass, but my wife only does chicken and fish, so I've conformed. I will get in a steak, a burger and fish once a week or so too. I do drink at least 2-3 shakes a day so that's an added 40-60gr of protein, overall I hover around the 200gr mark of protein on a daily basis. I'd have to bump up quite a bit to get to 2lbs of meat a day... not questioning you, but I'm not sure I could stomach that much meat! :slight_smile:

Barbell Deadlift
Wide Grip Lat Pulldowns
Straight Arm Pulldowns
Seated Cable Rows
Reverse Grip Bent Over Rows
Dumbbell Alternate Bicep Curls
Preacher Curls

Dumbbell Squat
Leg Press
Leg Extensions
Romanian Deadlift
Seated Leg Curl
Standing Calf Raise
Seated Calf Raise

Flat Bench Press (just changed that from incline BP last week)
Cable Crossover
Seated Dumbbell Press (usually use the machine)
Rear Delt Flyes
Tricep Dip (using weight assist, but decreasing weight each week)
Cable Rope Overhead Extensions

I'm always open to advice. My goal was to finish this routine then do another cycle(?) until I stopped progressing with it (I'm 2/3 through week 9 of 12 now). I like the variation in this program versus what I've read about some other beginner programs which seem kind of boring to me. I'm sure they produce results, but I prefer more variety in exercises. Other than leg day, I look forward to my workouts.






You'd be surprised. The carbs are really filling, but meat goes down nicely. It's the potatoes that fill you up, not the steak. Space it out through the day.

Sounds weird, but I wasted many years before realizing I need to gorge on protein or else didn't have a prayer of gaining.


My original plan was to start over with this plan again but there seems to be a lack of credibility for the person who designed it. I am a complete noob with bodybuilding, and I am seeing gains, but its got me wondering if there is something better out there. I've read "if it's working, keep at it" but the amount of disrespect (on a different site) being shown to the creator of this plan has me thinking that there might be something better.

I've looked at SS (bought the book, haven't read all of it yet), Stonglifts and a couple other beginner programs, but they seem on only include the main lifts. I'm sure you could also incorporate some compound and isolation exercises, but I wouldn't know where to begin to add my own exercises to target all the muscles. I'd like to have something that has the variety that this program has. I've also looked at full body routines, but my question on that would be that I'm still sore from my last workout 2 days ago, would it be wise to work those same muscles again so soon? Or would my body adapt to working out so much.

My goal is mostly for aesthetics, then strength/health reasons, and 3 days is about all I can make time for right now without missing a day here and there.

If you think what I'm doing now looks good, I'd like to know. Thanks in advance for your advice.


I'll take your advice and try to start eating more. Thanks Cavalier!