Hi,

If you don't know already I joined DBB recently. I'm 15 years old between 162-168lbs right now (I'm an ectomorph), 6'1-2 and have been training ever since I was about 11 when I started doing Kung-fu and playing more sports. I used to only do dumbell bicep curls, chin ups, elevated press ups and crunches. That got me fairly strong and defined for my age, but I never ate enough healthy food to gain much muscle. Now I don't do any martial arts but I play a lot of soccer and other sports in school.

I want to seriously bulk now though so I'm starting this journal, hopefully in a few weeks time I'll be able to follow Twisted's program.

I am on a low budget with no supps yet and my mum doesn't give me enough extra food to gain muscle continuously which is why my weight fluctuates a lot. I don't have a bench yet or access to one and the weights I do have are limited to around 70lbs total, I prefer dumbell exercises as my barbell form is crap. After I buy new weights and hopefully a new bench I'll be able to buy more food and cheap supplements.

all weights shown are not including the weight of the bar

10 July 07 Tuesday
I was very busy and it was late so I only did tricep kickbacks, my triceps are tiny so 15lbs takes them to failure, I lift the weight and hold for 2 seconds before completing the rep. (I'm a newb to most excersises I still don't know half of them)

tricep kickbacks
1 set of 10 at 5lbs
1 set of 10 at 10lbs
3 sets of 10 at 15lbs

I also do single tricep extensions.

Will put what I ate and my workout later today.

11 July 07 Wednesday
bicep dumbbell curls
1 set of 20lbs 10 reps
2 sets of 30lbs slow 10 reps
2 sets of 30lbs fast 12 reps
 
I ate two egg mayo sandwiches brown bread, 1litre of milk, 2litres of water, 2 large jacket potatoes with tuna and sweetcorn.

70lbs might work for now
 
barbells add serious size and strength, the reason you might not be good is because youre not used to them, just lower the weight and stick to it, in a month or so youll notice massive strength gains.
I can barbell curl 70lbs at 6'0" 167lbs, so your same weight and a tad taller, so in thoery you could get that too.
 
If thats an entire days food-youve got a problem, but thats better than nothing-or junk food, like i said, just save up and go for a job asap, after the initial wait (which can be unbearable) you can unleash the major diet.
And assuming you took long to save it all up, i doubt youll throw the money away on a crap diet, id assume youd be very serious about what money goes where-which is certainly nice to know as diet is important, just stick with it and youll get there in the end.

Yeah I can Barbell curl 70lbs under 10 reps somewhere, but I'm putting all the weight discs on and I don't have the end parts to keep the weights in place so the weights move a lot at the slightest tilt. I use the barbell for military press and sometimes upright rows but I have a dogdy shoulder so my right feels more strained then my left, but I'm waiting till I buy a new weight set when I finish school in a week.
 
On the food situation I'm going to increase that during the summer as well (school gets in the way of everything for me, it really sucks).
 
I have enough money for the new weight set now, that's 110lbs total iron. I'm going to have to see about the bench though that might take a while. 
 
I will post my workout after I do it today.  
 
 

110lbs still isnt much, seriously, in a couple of months you'll be benching/squatting/deadlifting over that.
 
Getting past 110lbs for the big 3 lifts is easy (apart from bench for me haha).
 
Most people can squat and deadlift a good 176-200lbs even midway through general training, theyre big muscles.
 
Ever thought about training in a gym? They do student discounts too, but yeah, school sucks, i love summer because its tonnes of free time just to work-out and get better gains.
 
 

I can't go to a gym to weight lift till I'm 16 and yes I bench, squat and deadlift more than 110lbs with ease but I will buy a few heavier weight plates eventually though not sure how long that will take.

ORIGINAL: raidendavidb

I can't go to a gym to weight lift till I'm 16 and yes I bench, squat and deadlift more than 110lbs with ease but I will buy a few heavier weight plates eventually though not sure how long that will take.

Get a full set of dumbells thats all you need. After that we can guide you through all kinds of work outs.

I have a set of dumbells with weight discs that I use which are secure, its only the barbell that I can't secure the weight discs because I lost the thing that does on the ends for it, btw thanks for the help.

Dumbell - Side lateral raises - shoulders
hammer curls - biceps
Single arm overhead tricep extensions or two arm
tricep kick backs
Front lateral raises - shoulders
Flat bench - chest
Incline bench - chest
shoulder press - shoulders
Concentrated preacher curls "you can do that off a chair"
Dumbell Rows - back
Dumbell Flys - chest

Barbell

Barbell Rows - back
Floor Bench - chest
Squats - legs
Power Cleans - full body work out
Standing Military Press - Shoulders "best work out"
Barbell Curls - biceps
Skull crushers - triceps
Shoulder Shrugs - shoudlers and traps
Forearm Curls
Reverse Curls - forearms
Deadlifts - lower back
calve raises holding barbell

Now you have a bunch of stuff to add into your routine.

You worked your triceps yesterday.. today you should do your biceps and your back.

This is your work out today so follow my lead and report back to me tomorrow and tell me how your body feels


I will write down the routine for you.

hammer curls:

3 sets of 10

Dumbell Rows:

3 sets of 10

Barbell Curls :

3 sets of 10

Barbell Rows:

3 sets of 10

Stiff leg Deadlifts

3 sets of 10 "SLOW AND CONTROLLED KEEP YOUR BACK STRAIGHT"
I said still leg because it will work your legs as well as your lower back.. you don't have enough equipment to work your legs thats why you will do this form.

Total sets = 15!! perfect for an ecto morph. This is a good work out follow it its a beginner work out. Tomorrow I can give you some other things to do.

thanks will search the net for ones I don't know and I don't have a bench yet is there anything I can do for my chest without a bench for now? I've been using a dumbell in each arm, with both arms up at right angles from my elbow its similar to the multigym but not as good. 
 
Should I do more deadlift reps as I don't have enough weight to get a good workout from 10 reps, I was thinkin around 15 or 20.
 
Other than that sounds great I'll get started today. Thanks for the help IBB hopefully I'll reach your size in a few years.

ORIGINAL: raidendavidb

thanks will search the net for ones I don't know and I don't have a bench yet is there anything I can do for my chest without a bench for now? I've been using a dumbell in each arm, with both arms up at right angles from my elbow its similar to the multigym but not as good.

Should I do more deadlift reps as I don't have enough weight to get a good workout from 10 reps, I was thinkin around 15 or 20.

Other than that sounds great I'll get started today. Thanks for the help IBB hopefully I'll reach your size in a few years.

Floor bench with the barbell. Just lay on the floor and bench the floor will stop your arms exactly parallel.

Get on the floor lean up against something as if your in a reclining seat and do incline dumbell press.

You don't have something you can lay on and do dumbell press's? Just lay down and press the dumbells. But you need to be elevated so that you can bring your arms down low you don't want them stopping parallel.

Flys you can lay on the floor extend your arms out parallel and then squeeze them together squeezing your chest.

You don't need a bench press set... you just need a bench or something you can lay on.. You can do alot of the work with a chair.. EVEN IF YOU HAD A ICE CHEST TO PUT YOUR BACK ON! YOU CAN USE THAT! Lay ontop of an ice chest and do the dumbell press's..

Anything man you have to be creative when working out at home.

I'll use a footrest beanie bag, have a freezer which I might fit on but my mum will flip if she sees me using it to bench.
 
12 July 07 Thursday
 
3 sets hammer curl 30lbs
3 sets dumbbell rows 25lbs
1 set 40lbs bar 40lbs
1 set dead lift 70lbs
 
I think I overtrained as I did biceps yesterday, should have remembered to say. I'll use lighter weights till I get used to the routine and allow more time as I have to go now.
 

So far (in order of when I ate it) today I have had no breakfast except milk, 2 egg sandwiches, water, frosties(processed cereal), water, milk, crackers (quite healthy with some protein), breaded fish and pasta with water. I'm going to have more pasta now with water and then more milk later.

Going to do barbell rows, deadlifts and squats today. I'm not too organised right now as I still haven't finished school and am doing loads of homework.

13/07/07

Deadlifts 70lbs 3 sets of 10
Squats 70lbs 3 sets of 10
Didnt get the barbell rows done weights kept slipping.

14/07/07

I ate porridge (full fat milk and jam), 3 boiled eggs, toast with butter, crackers,  3 large chicken breast, rice and broccoli, yogurt, more crackers and milk.

crunches 1 set 10 reps
sit ups with my knees at right angles in the air 1 set 10 reps
the thing where you lie down on your back and lift your legs up (it works your abs) 2 sets of 10

I tried making a temporary bench from some stuff at home but when I use it the weight discs slide of the barbell easily and I have nowhere to rest the barbell.

I still benched 60lbs 3sets of 10 so it cant be that bad although I nearly crushed my manhood at the end of it.