Thread: NewKid: From the Block, to the Gym

The workout I will be doing is Victor Martinez's workout plan featured in Octobers issue of Muscle and Fitness.

Workout Split
Mon- Back, Hamstrings, and abs
Tues- Chest, triceps, and calves
Wed- Off
Thurs- Quads and abs
Fri- Shoulders, traps, biceps, and calves
Sat- Off
Sun- Off

Workout 1 (Back, Hamstrings, and Abs)

Back
--Front Pulldown, 4 sets 10 reps
--Bent Over BB row, 4 sets 10 reps
--Seated Cable row, Seated Cable Row, or Machine Row, 4 sets 10 reps
--Deadlift, 4 sets 10 reps
Hamstrings
--Seated Hamstring Curl
--Standing Singe-Leg Curl
Abs
--Hanging Leg Raise 4 sets 25 reps
--Crunch or Machine Crunch, 3 sets 20 reps


Workout 2 (Chest, Triceps, and Calves)

Chest
--Push-ups, warm-up
--Incline Barbell Press, 4 sets 10 reps
--Incline DB Flies, 4 sets 10 reps
--Smith-Machine Flat Bench Press, 4 sets 10 reps
--Flat Bench DB Fly, 4 sets 10 reps
Triceps
--Rope Push-Down,4 sets 10 reps
-- Smith Machine Close grip bench, 4 sets 10 reps
--Dips, 3 sets of 20 reps
Calves
--Standing Calf Raise, 4 sets 25 reps
--Seated Calf Raise, 3 sets 20 reps


Workout 3 (shoulders, traps, biceps, and calves)

Shoulders
--Rotator Cuff Raise 2 sets, 20 reps
--Barbell Front press or machine press, 4 sets 10 reps
--Dumbell Lateral Raise, 3 sets 10 reps
--One-Arm DB Side Lateral on incline bench, 3 sets 10 reps
--Seated Dumbell Press, 3 sets of 8-10 reps
--Reverse Pec Dec Fly, 4 sets of 10 reps
Traps
-- Behind the back Smith Machine Shrug, 3 sets of 15 reps
Biceps
--Seated DB curl, 4 sets 10 reps
--Standing BB curl, 4 sets 10 reps
--EZ bar or Preacher Curl, 4 sets 10 reps
Calves
--Standing Calf Raise, 4 sets 25 reps
--Seated Calf Raise, 3 sets 20 reps


Workout 4 (Quads and Abs)

Quads
--Leg Extension, 4 sets 15 reps
--Leg Press, 5 sets 10 reps
--Front Squat or Hack Squat 4 sets 10 reps
--DB walking lunge or stationary lunge, or db step up, 2 sets 10 reps
Abs
--Hanging Leg Raise 4 sets 25 reps
--Crunch or Machine Crunch, 3 sets 20 reps


Comments-He says rep ranges of 10 are best for muscle growth. Once you start getting closer to 4-6 reps, he says its more powerlifting. He only works out 4 days a week to allow his muscles to grow. If any body part is lagging, rather than add an extra day for that body part, one should examine one's form in the exercises related to that muscle. He states strict form is critical for maximum muscle growth.

Diet (Influenced by Palumbo Diet)

0600 #1 4 whole eggs add another 4 egg whites
0900 #2 50g Whey Protein with 1.5 tablespoon of All Natural Peanut butter
1200 #3 8oz chicken with 1/2-cup sunflower seeds
1500 #4 50g Whey Protein with 1.5 tablespoons of All Natural Peanut butter
1800 #5 8oz Tuna with a green salad 1 tablespoon hazlenut oil
2100 #6 4 eggs and 4 extra whites

Total cals 2,980-- 295.0 protein -54.0 carb -169.0g fat

Originally Posted by newkid

Total cals 2,980-- 295.0 protein -54.0 carb -169.0g fat

Ouch! Those carbs are low! Well, good luck cutting man. Got any plans for cardio?

Cardio- 20 to 30 minutes cardio for cardiovascular benefits 2-3 times a week. Treadmill level 3 or 4 at incline of 3. For fat burning closer to the end, I will do interval cardio on stationary bike alternating between level 6-7 and level 12.

Originally Posted by newkid

Cardio- 20 to 30 minutes cardio for cardiovascular benefits 2-3 times a week. Treadmill level 3 or 4 at incline of 3. For fat burning closer to the end, I will do interval cardio on stationary bike alternating between level 6-7 and level 12.

Looks good bro who does your diet?

I've been working on it myself and take a few things from different diets I find. I've tried all sorts of diets, the egg diet, the peanut butter diet, etc lol I just try to see what works best for my body.

Good luck

Back/Hamstring Day 4/8/11
I worked my backout yesterday with the workout found on the first day. It was my first time doing this workout so I kept my pace up and minimized rest times. I was able to do pulls for 10,10,8,8 and then few other back exercises to get pump goin.

Then it was time for deads. I havent deadlifting in like 4 months and they raped me. I kept it light at 315 for 4 sets of 10 and boy am i feeling it today. After deads, I was so dizzy in the gym but made sure I finished my hammys and abs to keep up with you guys in the contest.

Todays bench/tris/calves, we'll update later! BOOM

For all those out there looking for nutrition/dieting help, you can be best prepared to transform your body with your diet. Nutrition Perfection - Nutrition Consulting and Advice has been a great help tweaking mine. Feel free to check it out, the owners a very nice guy willing to help people out.

Thanks for linking, newkid - I am sure some people would be interested. Prices are a bit high, but that's just me. I would rather spend that money on food and supplements and do the research myself. I have learned allot off this board and still learning. Looks like your pretty solid on things and I like how detailed you are - it helps others as well.

Thanks bro, I just repped you for the compliment Prices are high but the guys really good at what he does, his user name is nut nut im not sure if he's on here or not. I also will be very open about my lifts and dieting. I really like working out and if anyone can learn from my log I will be very happy, because I will be looking around the logs here and seeing if i can learn a thing or two myself.

The one thing I will stress is full range of motion. It does not matter much how heavy you do your reps if you are not doing them correctly. I understand theres sometimes a need to do reps not full motion, but I am talking about quarter rep squats, benching when your no one near hitting your chest. That sort of thing.

I have not gotten accustom to my workout program as of yet, so I started my incline bench a little to high. First set I did 225 for 10 reps and struggle at the end. I had to do the remaining 3 sets at 205. I really hate lowering the weight. I did flat bench on the smith machine like my program has outline, it's going to take some time to get used to the racking and unracking but I felt it really focus on my chest going up and down.

By the mid workout, I was shot. It's hard having energy for these long workouts when I am on the Palumbo diet which is a ketosis based diet. I focussed on proper form and finishing each set with as close to 10 reps as possible. I'm really used to going for 6 to 8 reps which much higher weight, but to change up my lift to gain more muscle I'm doing the more volume. I'll keep you guys posted!

Good luck Newkid!

newkids photos have been added

Thanks for uploading the pics, although they're not much to look at.

Goals after Seeing Pics
-Lose More Bodyfat
-Tan
-Develop Better Upper Chest and Arms

OFF Day 4/11/2011

Today was just an off day, I took time to grill my chicken for the week and open up a 4lb can of tuna to put in the frig. I eat basically the same thing everyday, so do not feel I am cheating the log by copy and pasting my diet. I havent decided if I shall or not. I believe the deadline to enter contest is 4/15, so I will begin that day as Day 1 and have updated pics/stats every 4 weeks.

My hamstrings are still shot from the deads and my chest is getting more sore as I type. I forgot to mention what supplements I am on currently so here's the list below.

Supplements
-Isopure Protein
-Kreaklyn creatine
-Multi-Vitamin
-Testabolan V2
-DAA Powder
-Muscle Marinade

Good luck, you will look huge if you loose a like 15 pounds of body fat.

Thanks bro, I plan on doing a switch, sub out some of the body fat and sub in some muscle weight lol. I guess its sort of like a recomp I will be attempting over the next 3 months.

Eat big and train hard bro we will be looking bad ass by summer time

thanks brother.. tomorrow I am expecting a 50lb shipment of whey isolate protein, so I should be ready to go! I may also be receiving a few other things this week in the mail, but you will have to check back on the log in the upcoming days to see!

Best of Luck to you!

Originally Posted by newkid

I hope to lose my belly and get a solid six pack once these 12 weeks are up!

Great goals. Good luck, newkid.

Good luck

Quad and Abs 4/12/2011
These workouts have all been kicking my arse since I'm more used to low reps and 3 sets. Doing 4 sets 10 reps is really tough. My calves and hammies were still a little sore from deadlift/calf raises, so squats were really tough.. I think i may be able to front squat close to my back squat, so i may just focussed entirely on quads this day and forget about back squats and see how things go. What do you guys think?

Workout # 4 Shoulders/Biceps/Calves
This workout is by far the hardest to fit within an hour. It has the most exercises and volume of the 4 workouts in general. I do not have a seated shoulder press thing at my gym to use barbell so i settled for the smith machine. I did 185 for 4 sets of 10 with minimal rest. I then rushed through the lat raises and shrugs and pounded my biceps.

By that time it was already an hr in, and I had to get to work, so I skipped calves. I'm pretty pissed about that but it was only my first time doing this workout so I will forgive myself.

On a positive note, I feel the workout is a great change from what I've been doing and hope to get some great results. Once the deadline to enter the contest passes, I will break the contest down in 3 months, and count each day of the month with my log update. I feel it'll be easier to follow this way. I will post my workout guideline in my next post for anyone interested in printing it out and follow along.

Saturday Workout 1 (Back, Hamstrings, and Abs)

Back
--Pull Ups, 4 x 10 ____, ____, ­­____, ____,
--Bent Over BB row, 4 x 10 ____, ____, ­­____, ____,
-- Seated Cable Row, 4 x 10 ____, ____, ­­____, ____,
--Deadlift, 4 x 10 ____, ____, ­­____, ____,
Hamstrings
--Seated Hamstring Curl ____, ____, ­­____, ____,
--Standing Singe-Leg Curl ____, ____, ­­____, ____,
Abs
--Hanging Leg Raise 4 x 25 ____, ____, ­­____, ____,
--Crunch, 3 x 20 ____, ____, ­­____,

Sunday Workout 2 (Chest, Triceps, and Calves)

Chest
--Push-ups, warm-up
--Incline Barbell Press, 4 x 10 ____, ____, ­­____, ____,
--Incline DB Flies, 4 x 10 ____, ____, ­­____, ____,
--Smith-Machine Flat Bench Press, 4 x 10 ____, ____, ­­____, ____,
--Flat Bench DB Fly, 4 x 10 ____, ____, ­­____, ____,
Triceps
--Rope Push-Down,4 x 10 ____, ____, ­­____, ____,
-- Smith Machine Close grip bench, 4 x 10 ____, ____, ­­____, ____,
--Dips, 3 x of 20 ____, ____, ­­____,
Calves
--Standing Calf Raise, 4 x 25 ____, ____, ­­____, ____,
--Seated Calf Raise, 3 x 20 ____, ____, ­­____,

Sunday Cardio
45 minute Walk

Monday OFF


Tuesday Workout 3 (Quads and Abs)

Quads
--Front Squat 4 x 10 ____, ____, ­­____, ____,
--Leg Extension, 4 x 15 ____, ____, ­­____, ____,
--Leg Press, 5 x 10 ____, ____, ­­____, ____, ____,
--Stationary lunge, 2 x 10 ____, ____, ­­
Abs
--Hanging Leg Raise 4 x 25 ____, ____, ­­____, ____,
--Crunch, 3 x 20 ____, ____, ­­____,

Wednesday 4 (shoulders, traps, biceps, and calves)

Shoulders
--Rotator Cuff Raise, 2 x 20 ____, ____, ­­
--Barbell Front Press, 4x10 ____, ____, ­­____, ____,
--Dumbell Lateral Raise, 3 x 10 ____, ____, ­­____,
--Side Lateral on incline bench, 3 x 10 ____, ____, ­­____,
--Seated Dumbell Press, 3 x 8-10 ____, ____, ­­____,
--Reverse Pec Dec Fly, 4 x 10 ____, ____, ­­____, ____,
Traps
-- Behind back Shrug, 3 x 15 ____, ____, ­­____,
Biceps
--Seated DB curl, 4 x 10 ____, ____, ­­____, ____,
--Standing BB curl, 4 x 10 ____, ____, ­­____, ____,
-- Preacher Curl, 4 x 10 ____, ____, ­­____, ____,
Calves
--Standing Calf Raise, 4 x 25 ____, ____, ­­____, ____,
--Seated Calf Raise, 3 x 20 ____, ____, ­­____,

Thursday Cardio
45 Minute Walk

Friday OFF

Wo looks good bro! I wish I had the time for a wo like that but I gotta go five days to accommodate everything lol! Keep it up Lookin solid!

good log. good luck!