Captain Planet's Workout Journal

[Captain Planet]

I've decided to keep a journal here to track my progress over the months and to give myself some motivation to not skip workouts.

Ive been lifting using machines at my apartments gym for a little while but want to move up to freeweights and deadlifts, squats etc.

Im currently a little overweight, 5'10-11 and 176 pounds, though not sure of exact bodyfat %. My short term goal atm is to get the freeweight form correct and get the weights up to something respectable for a beginner. During this time I also hope to cut around 10 pounds of bodyfat by eating smart and doing cardio on my off days.

My routine split looks like this:

Chest/Shoulder/Triceps
BB Bench
Military Press
Tricep pulldowns ( will move up to dips when I'm strong enough)
Flyes

Day off

Back/Biceps/Forearms
Deadlift
DB Rows
Lat pulldown (move up to pullups later)
BB Curl
Wrist Roller

Day off

Legs/Abs
Squat
Straight Leg Deadlift
Standing Calf Raise
Weighted Crunches

2 Days off.

Ive never attempted some of these excersices before so my weights will be pretty pathetic to start with. I also have no spotter which will force me to be more carefull. I would really appreciate some advice on doing squats safely as this is the excercise I'm most scared of .

 

[Warboss Alex]

Yours is a sensible split mate, and your goals are definitely attainable - you also appear to have the proper mindset for it, so I wish you the best luck!

Incidentally, you may well grow muscle from your workouts, so your bodyweight may not drop (it might even increase since muscle is heavy) so rely on the mirror and tape measure to track your progress.

I've a few comments on the routine though.

Drop BB Bench for Incline/Decline BB Bench (or on the smith), it'll help your chest get stronger quicker and is much safer.

Tricep pulldowns are a waste of time. Skullcrunchers, close grip bench and reverse grip bench will put meat on your tri's - choose one of the three.

I'm not too hot on flyes but for a beginner they should be fine - when you stop progressing (in weight) on this exercise, change to db press.

I'm not convinced you need db rows AND deadlifts in the same workout, the deads should fry your back anyway .. see how you go on this.

Wrist roller is ****e; hammer curls, pinwheel curls, reverse barbell curl or even wrist curls at a pinch for forearms - even though deadlifts will work them well.

Remember to lift in good form always, do this and your weights will increase quickly. Try to progress every workout, even 2 reps or 2lbs is enough, it's still progress!

Best of luck mate.

 

[Captain Planet]

Backdated workout

I tried to do all excersises with perfect form, bar touching my chest on Bench etc. I noticed everyone else in the gym seemed to go nowhere near touching their chest. Am I better off doing this or upping the weight/reps?

Chest / Shoulders / Triceps

BB Bench
50 KG x6
55 KG x 3
50 KG x 4

Military Press
30 KG x 6
30 KG x 6
30 KG x 4

Tricep Pulldown
27.3 KG x 7
27.3 KG x 6
27.3 KG x 5

Flyes
7.5 KG x 8
10 KG x10
10 KG x 10
My chest and shoulders were sore as hell the day after this workout, hopefully that means I'm doing it properly.

 

[Captain Planet]

Wow you reply fast Alex, I'll definately take a look at the exercises you suggested. The triceps pulldowns in particular felt like they werent doing much.
Thanks for your advice.

 

[Warboss Alex]

Incline bench: let the bar drop to just above your nipples. (not touching)

 

[Captain Planet]

Todays workout

This is what I did today just before starting this online journal. Was my first time ever doing deadlifts so I was just trying to get the motion down today, keep my back straight etc.

Deadlift
50 KG x7
50 KG x6
50 KG x6

DB Row
20 KG x8 (each side)
20 KG x8
20 KG x7

Lat Pulldown
59 KG x6 (stopped here because my chest was really sore from previous workout 2 days ago)

BB Curl
25 KG x 7
27.5 KG x 5
25 KG x 5

Felt like it was a decent enough workout today, I'm dreading my first try at squats in a few days, hope I dont fall backwards or anything

 

[Captain Planet]

I totally messed up my back trying to up my deadlift, had to take a week or so off to let it heal.

Started back tonight with my first leg workout and dam are my legs weak.. I tried going the slightest bit past parrallel with 40KG and I sort of collapsed in the rack. Really hope they grow fast because its ****ing embarrasing doing that with such pathetic weight on the bar ( this is the corporate gym at work, I have to see these people all day).

Squat
20KG x 6 ATG
40KG x 7 parrallel
40KG x6 parrallel

Stiff leg deadlift
30KG x 8
35KG x 8
40KG x 6
40KG x 6

Standing calf raise
40KG x 8
60KG x10
80KG x 6

I also did my chest workout straight after I finished legs. There was this little hottie I know moaning as she did her tiny dumbell curls and I wanted to stick around and talk to her.

Incline bench DB
12.5 KG x 8
15 KG x 7
17.5 KG x 7
20 KG couldnt get the ****er's up

Incline bench BB
40 KG x6 went to failure and just slid the weight onto my lap, definately safer than flat bench.

Military press
30 KG x 6
30 KG x 5

Skullcrusher
25 KG x 8 straight bar
25 KG x 8
30 KG x 6 ezy bar

Really hope my leg strength improves fast.

 

[Double]

it's normal to start with tiny weights on squat, it improves really fast in the beginning

 

[Captain Planet]

Back Bicep Day

BB Curl EZ bar
25KG x 10
30KG x 8
32.5KG x 6
30 KG x 5

I did sumo style deadlifts for 2 sets to try and force my legs to start doing more of the work. Felt like I could easy lift at least 20KG more but I'm going to ease into it.

Deadlifts
60 KG x 6
60 KG x 6
60 KG x 6

Bent over row
35 KG x 6 BB
20 KG x 6 DB

Lat pulldowns a lot harder after doing deadlifts, might do them before next time.

Lat Pulldown
59 KG x 6
59 KG x 5

 

[Warboss Alex]

Originally posted by Captain Planet
Back Bicep Day

BB Curl EZ bar
25KG x 10
30KG x 8
32.5KG x 6
30 KG x 5

I did sumo style deadlifts for 2 sets to try and force my legs to start doing more of the work. Felt like I could easy lift at least 20KG more but I'm going to ease into it.

Deadlifts
60 KG x 6
60 KG x 6
60 KG x 6

Bent over row
35 KG x 6 BB
20 KG x 6 DB

Lat pulldowns a lot harder after doing deadlifts, might do them before next time.

Lat Pulldown
59 KG x 6
59 KG x 5

Why make your legs work on deadlifts?

Lose the rows, stay with the deadlifts and do these last; cut the weight down and try to get your form in because something's obviously wrong.

 

[Captain Planet]

I had an experienced guy at the gym watch my form last week. He said I needed to strengthen my legs more, as I was basically just standing up with my back bent and then lifting the weight.

I know it needs to be legs and upper body in partnership type thing, but my legs are so weak that my lower back ends up doing the work instead.

Doing the sumo style deadlifts helps me keep my back arched and makes sure im using BOTH legs and back. My plan is to stay at the same weight for two more workouts to try and get the form down %100.

 

[Warboss Alex]

Do stiff-legged deadlifts then - don't use regular deadlifts to strengthen legs; that's my opinion anyway.

Squat more.

 

[Captain Planet]

I'm going to start doing benches on the Smith Machine, as I don't have a spotter. This way I can go to complete failure on every set without having to worry. To work the stabilizers, I'll keep doing DB bench as a warm up.

Smith Machine Incline
40KG +bar x 8
42.5KG +bar x 6
45 KG +bar x 4 or 5

Incline DB
15 KG x 6
17.5 KG x 5 ( arms shaking everywhere)

Military Press
30 KG x 7
30 KG x 5

Skullcrusher
30 KG x 6
30 KG x 5 or 6

BTW does anyone know how much a smith bar weighs? It's the same size as an olympic bar, it must be counter-ballanced or something as it feels a lot lighter.

 

[Warboss Alex]

You'd be better off with lighter weights and more reps IMO - MPing 30kg for 5 seems very low to me - same with the incline bench and everything else.

Go for a weight you can do 2x8 or 2x10 with; in a month your weights'll soar up, don't worry. Form over ego always, but I doubt you're taxing your body enough right now.

The bar on the smith depends on the counterbalance, an oly bar weighs 20kg but it might be lighter on the machine; ask the gym owner.

 

[Captain Planet]

I'll try the 8 rep sets for a few weeks and see what happens. I just want to get a solid routine set down so I can concentrate on getting results and not whether or not I'm doing everything properly. There's so much conflicting advice out there, I'll be glad when I've got it all sorted.

 

[semag]

listen to alex, he knows his stuff, although here's my observation, maybe he'll chime in too.

a)Looking at your exercises and weights, I'm almost willing to bet your form is a little screwy on a few things, or you're cheating on them. For example, 40KG on a squat, yet 30KG on both skullcrushers and curls?? I don't think so...

b)secondly, you went from 20KG squat ATTG, then you went up to 40 and "parallel." Here's what I'm telling you bro, don't fukk with going "parallel," because you're just going to end up not going low enough and cheat yourself. Go all the way down and get those legs deeeeeep. Then you'll have good strength in the hole and get a damn good rep.

c) I don't think you're overweight at 5'10" and 176 you may be a little pudgy and fat, but not overweight, hehe.


d) I saw in one of the days you pulled incline DB and incline BB??? dude, don't do that... see if you can go for 2x8 incline and 2x8 decline.

 

[simon]

Those skullcrushers are damn good if you're doing them right. After a few sets of 15kg 'crushers my arms are shaking to feckery and back.

 

[Captain Planet]

Thanks for your reply Seamag.

Before I started this journal I trained upper body for around 3 months at my apartment gym. I could only use machines here but still doubled my very beggining lifts.
Before this I have NEVER trained legs at all, which explains the massive discrepancy.

I might be confused on skullcrushers, what I'm doing is called lying overhead tricep extension (BB). I do the same range of motion as on exrx.net. With BB Curls I do them standing with EZ bar and try not to swing my hips.

I did today's squats before reading your post, I know I should do them ATG its just my ego holding me back. Seeing all the bigass security dudes lifting 250 KG, then I go and lift the 20 KG bar by itself... feels so embarrasing. I guess I just have to get it over and done with though.

Yeah I'm not really fat at 176, I just have a bit of a gut and undefined chest. Look alright as long as I keep my shirt on .

Leg Day

Stood on a platform this time so I got full range of motion.

Straight leg deads

40 KG x 10
50 KG x 8
50 KG x 8

Squats

20 KG x 8 ATTG
40 KG x 8
45 KG x 6

Standing Calf Raise

60 KG x 10
80 KG x 8
80 KG x 8

I'm thinking I should do squats twice a week for a month or so.

 

[Captain Planet]

Back / Bicep Day! :woo:

EZ Bar curls

28 KG x10
30.5 KG x 8
30.5 KG x 6
Turns out the bar was 2 KG lighter than I was told, 8KG not 10KG. I went and measured it on the gym scales to be sure. On the upside I have made definate progress since last bicep day, the same weight felt so much lighter


Lat Pulldowns

120 lbs x 8
Some wanker stole the machine from me when I went to get a drink and I forgot about them later.

Deadlift

60 KG x 8
60 KG x 10
70 KG x 6 or 7
70 KG x 6
My form is definately improving, the guy who first told me I was gonna screw my back up said the 60 KG reps were fine. I upped the weight to 70 KG and went all right, the last few reps were a bit questionable though. I need stronger legs!

DB Rows

20 KG x 8
20 KG x 8
These felt easier than last week too. Feels good to be making progress.

 

[Captain Planet]

Chest / Triceps day

I found out the smith bar weighs 25 lbs which I'll just round down to 10 KG.

Also I'm moving military press to leg day as my triceps are too tired by the time I've done bench.

Incline bench DB
15KG x12
17.5KG x 8

Incline bench Smith
50KG x 7
50KG x 5

Flat bench Smith
50KG x 8

Lying Tricep Extension
23 KG x 10
28 KG x 7
28 KG x 7