Fitness Journal

[TheNewGuy]

Originally posted by Warboss Alex

Try to keep the same weight throughout the exercise though, although it's hard to tell whether 25lbs or 30lbs (to use your flat db press example) is going to be the work weight.. you'll get used to it.

Thanks, I was always under the impression you should do light (relatively) weight on the first set, more weight on the second, and even more on the third.

 

[TheNewGuy]

Week 1 - Day 3

Dumbell Press
Set 1 - 8 reps 20lbs
Set 2 - 6 reps 20lbs
Set 3 - 6 reps 20lbs

Leg Extensions
Set 1 - 10 reps 70lbs
Set 2 - 10 reps 70lbs
Set 3 - 10 reps 70lbs

Calf Raise
Set 1 - 10 reps 20lb dumbells in each hand
Set 2 - 9 reps 40lbs / hand
Set 3 - 10 reps 40lbs / hand

Dumbell Squats
Set 1 - 8 reps 40lbs / hand
Set 2 - 4 reps 50lbs / hand
Set 3 - 3 reps 50lbs / hand


I work out at my home, so I don't have a powerbox. Dumbell squats are the closest I can get to the real thing

I was a little dissappointed in the db squats, but the rest of my workout was good.

EDIT: I need to buy heavier weights, currently I only have 10lb plates. On my leg extension thing, it can only hold 7 plates.

 

[TheNewGuy]

Week 2 - Day 1

Weight - 111lbs
Goal - 125lbs
Difference - 14lbs

Standing Barbell Curl
Set 1 - 10 reps 40lbs
Set 2 - 7 reps 45lbs
Set 3 - 5 reps 45lbs

Hammer Curl
Set 1 - 10 reps 10lbs / hand
Set 2 - 6 reps 15lbs / hand
Set 3 - 3 reps 15lbs / hand

Deadlift
Set 1 - 7 reps 125lbs
Set 2 - 6 reps 125lbs

I need to get a ride to the sports store to get the lat pull extension for my bench, so until then I can't do that exercise =(

I was wiped after the second deadlift set, so I stopped.

 

[TheNewGuy]

Week 2 - Day 2

Flat DB Press
Set 1 - 8 reps - 30lbs (per db)
Set 2 - 7 reps - 30lbs
Set 3 - 7 reps - 30lbs

Incline DB Press
Set 1 - 8 reps - 25lbs
Set 2 - 7 reps - 25lbs
Set 3 - 5 reps - 25lbs

Close Grip Bench
Set 1 - 10 reps - 60lbs
Set 2 - 7 reps - 60lbs
Set 3 - 7 reps - 60lbs

Weighted Crunch
Set 1 - 20 reps - Holding 10lbs under chin
Set 2 - 15 reps - 15lbs
Set 3 - 15 reps - 15lbs

 

[TheNewGuy]

Week 2 - Day 3

Dumbell Press
Set 1 - 8 reps 20lbs
Set 2 - 8 reps 20lbs
Set 3 - 5 reps 20lbs

Leg Extensions
Set 1 - 10 reps 80lbs
Set 2 - 10 reps 80lbs
Set 3 - 10 reps 90lbs

Calf Raise
Set 1 - 10 reps 40lbs / hand
Set 2 - 10 reps 50lbs / hand
Set 3 - 10 reps 50lbs / hand

I got more weight, so I can do more weight on leg extensions . I think I need to order the lat pull extension to my bench from the manufacturer, but hopefully someone around me sells it so I can have it in time for mondays workout.

I was talking to someone that said doing dumbell squats was worthless, so I'm looking at other exercises to do in place of them. What's your opinion on DB squats? If you don't like them, what do you do instead?

 

[TheNewGuy]

Week 3 - Day 1

Weight - 110.5lbs
Goal - 125lbs
Difference - 14.5lbs

Standing Barbell Curl
Set 1 - 8 reps 45lbs
Set 2 - 7 reps 45lbs
Set 3 - 5 reps 45lbs

Hammer Curl
Set 1 - 9 reps 15lbs / hand
Set 2 - 5 reps 15lbs / hand
Set 3 - 5 reps 10lbs / hand

Deadlift
Set 1 - 8 reps 125lbs
Set 2 - 7 reps 125lbs
Set 3 - 6 reps 125lbs

Turns out like, nobody, carries the accessories for the bench I got, so I'm gonna have to order the Lat Pull accessory straight from the manufacturer. I plan on doing that soon.

I also lost half a pound this week, but I'm seeing gains in the weight I'm pushing and my muscles are much more visible. So, as much as I want to gain weight I guess this is good too =/

 

[semag]

eat more!!

good job bro, keep it up

 

[TheNewGuy]

Week 3 - Day 2

Flat DB Press
Set 1 - 7 reps - 30lbs (per db)
Set 2 - 10 reps - 30lbs
Set 3 - 8 reps - 30lbs

Incline DB Press
Set 1 - 10 reps - 25lbs
Set 2 - 9 reps - 25lbs
Set 3 - 8 reps - 25lbs

Close Grip Bench
Set 1 - 10 reps - 65lbs
Set 2 - 5 reps - 75lbs
Set 3 - 3 reps - 75lbs

Weighted Crunch
Set 1 - 15 reps - Holding 15lbs under chin
Set 2 - 15 reps - 15lbs
Set 3 - 15 reps - 15lbs

I'm starting to see decent improvements, so next week I'll probably add some weight. I got a little ****y today and tried adding 10lbs to my CG Bench... but didn't do as good as I thought I would, so I'll take off 5 next week.

 

[TheNewGuy]

Week 3 - Day 3

Dumbell Press
Set 1 - 10 reps 20lbs
Set 2 - 8 reps 25lbs
Set 3 - 4 reps 25lbs

Leg Extensions
Set 1 - 10 reps 90lbs
Set 2 - 10 reps 90lbs
Set 3 - 10 reps 100lbs

Calf Raise
Set 1 - 10 reps 50lbs / hand
Set 2 - 10 reps 50lbs / hand
Set 3 - 10 reps 50lbs / hand

I didn't work out yesterday, so I did it today. Added some weight on everything. My calf's never hurt after calf raise, but it's still hard to do. It hurts my hands more than it does my calfs =/

 

[Hendrix]

Damnn, you're possessed! Just kidding, that's a good sign that you're motivated. What I noticed through the short duration of your workout progress you haven't been adding weight. I have no idea what your physical capabilities are, but speaking from experience when I progressively added 5 lbs of weight or so every new workout say to my bench press I became physically and mentally stronger 200% quicker than trying to do the same weight for more reps. Remember, higher intensity weights will make you bigger, not more reps. That's good to do when you're built like Terrell Owens, but you're wanting to get bigger, so keep stacking the weight and keep us posted! Remember, 5-8 reps is ideal when experimenting with more weight, if you can reach that you're working yourself out enough, for 3 sets.

 

[TheNewGuy]

Originally posted by Hendrix
Damnn, you're possessed! Just kidding, that's a good sign that you're motivated. What I noticed through the short duration of your workout progress you haven't been adding weight. I have no idea what your physical capabilities are, but speaking from experience when I progressively added 5 lbs of weight or so every new workout say to my bench press I became physically and mentally stronger 200% quicker than trying to do the same weight for more reps. Remember, higher intensity weights will make you bigger, not more reps. That's good to do when you're built like Terrell Owens, but you're wanting to get bigger, so keep stacking the weight and keep us posted! Remember, 5-8 reps is ideal when experimenting with more weight, if you can reach that you're working yourself out enough, for 3 sets.

Cool, thanks for the advice

I've been doing the same weight until I could do (at least) 2 sets of 10 reps, then I would increase it. I'll start experimenting, maybe increasing weight when I can do 1 set of 10, or 2 sets of 8.

 

[TheNewGuy]

Week 4 - Day 1

Weight - 111lbs
Goal - 125lbs
Difference - 14lbs

Standing Barbell Curl
Set 1 - 8 reps 50lbs
Set 2 - 6 reps 50lbs
Set 3 - 3 reps 50lbs

Hammer Curl
Set 1 - 8 reps 15lbs / hand
Set 2 - 8 reps 15lbs / hand
Set 3 - 3 reps 15lbs / hand

Deadlift
Set 1 - 8 reps 135lbs
Set 2 - 8 reps 135lbs
Set 2 - 6 reps 135lbs

 

[TheNewGuy]

Week 4 - Day 2

Flat DB Press
Set 1 - 8 reps - 30lbs (per db)
Set 2 - 10 reps - 30lbs
Set 3 - 5 reps - 35lbs

Incline DB Press
Set 1 - 5 reps - 30lbs
Set 2 - 5 reps - 30lbs
Set 3 - 6 reps - 30lbs

Close Grip Bench
Set 1 - 7 reps - 70lbs
Set 2 - 3 reps - 70lbs
Set 3 - 5 reps - 70lbs

Weighted Crunch
Set 1 - 15 reps - 25lbs on chest
Set 2 - 10 reps - 25lbs
Set 3 - 10 reps - 25lbs

 

[TheNewGuy]

Week 4 - Day 3

Dumbell Press
Set 1 - 8 reps 25lbs
Set 2 - 6 reps 25lbs
Set 3 - 6 reps 25lbs

Leg Extensions
Set 1 - 10 reps 100lbs
Set 2 - 10 reps 100lbs
Set 3 - 8 reps 100lbs

I think I'm going to move my friday workouts to saturday... as I'm usually doing stuff on fridays now.


I'm not really in the best mood, not depressed but just upset. It's those damn teenage hormones... I didn't feel like doing the rest of my workout... or anything else for that matter. Argggggg

 

[Warboss Alex]

You've been hard at it for a month now bro, how about skipping your next workout and using the time for a nap? Your body will surely thank you, and you'll get your motivation back.. believe me, spend a few days outside the gym and you'll go crazy, and start looking to chew up any slag iron in your back yard.

 

[TheNewGuy]

Took Day 1 off, like alex recommended. Time to get back to work =D

Current Weight: 111.5lbs
Goal: 125lbs
Difference: 13.5lbs

Week 5 - Day 2

Flat DB Press
Set 1 - 8 reps - 35lbs (per db)
Set 2 - 6 reps - 40lbs
Set 3 - 3 reps - 40lbs

Incline DB Press
Set 1 - 8 reps - 30lbs
Set 2 - 5 reps - 35lbs
Set 3 - 3 reps - 35lbs

Close Grip Bench
Set 1 - 8 reps - 70lbs
Set 2 - 6 reps - 70lbs


I have to go somewhere tonight, so I had to cut this workout short. Will make up tomorrow.

 

[TheNewGuy]

Week 6 - Day 1

Weight - 112lbs
Goal - 125lbs
Difference - 13lbs

Pushups - 36

Standing Barbell Curl
Set 1 - 6 reps 55lbs
Set 2 - 5 reps 55lbs
Set 3 - 3 reps 55lbs

Hammer Curl
Set 1 - 7 reps 20lbs / hand
Set 2 - 4 reps 20lbs / hand
Set 3 - 3 reps 20lbs / hand

Deadlift
Set 1 - 6 reps 140lbs
Set 2 - 5 reps 140lbs
Set 2 - 3 reps 140lbs

My friend came down from about 500 miles away on friday, so I skipped that workout. Normally would've made it up on Saturday, but we ended up going to a party. I'm gonna get back on track now.

Also, the statewide fitness test is coming up and I want our school push up record. Last year it was set at 48 at a steady up-down rhythym, so it shouldn't be that hard to break. Before each workout I'm gonna do as many pushups as I can and record the results.

 

[TheNewGuy]

Week 6 - Day 2

Pushups - 40

Flat DB Press
Set 1 - 4 reps - 40lbs (per db)
Set 2 - 4 reps - 40lbs
Set 3 - 4 reps - 40lbs

Incline DB Press
Set 1 - 6 reps - 35lbs
Set 2 - 5 reps - 35lbs
Set 3 - 4 reps - 35lbs

Close Grip Bench
Set 1 - 6 reps - 75lbs
Set 2 - 4 reps - 75lbs
Set 3 - 4 reps - 75lbs

Weighted Crunches
Set 1 - 15 reps - 25lbs under chin
Set 2 - 15 reps - 25lbs
Set 3 - 15 reps - 25lbs

 

[TheNewGuy]

I'm mad about how I've let myself slack off. It's only been 2 times in the past 2 weeks, but I still feel angry. I'm making up for Fridays workout today and will workout tomorrow as well. I'm just going to get a lot of rest tonight.

I'm switching Calf Raise for Wrist Curls (specifically Palms-Down Dumbbell Wrist Curl Over A Bench shown here). My forearms need more of a workout than my calves, plus holding 50lb+ dumbells in each hand while trying to balance when I'm doing calf raises isn't too easy.

I've also decided to do pushups on the days that I don't work out (barring weekends).

Week 6 - Day 3

Dumbell Press
Set 1 - 8 reps 25lbs
Set 2 - 8 reps 25lbs
Set 3 - 3 reps 30lbs

Leg Extensions
Set 1 - 10 reps 100lbs
Set 2 - 10 reps 100lbs
Set 3 - 10 reps 100lbs

Wrist Curls
Set 1 - 9 reps 10lbs / hand
Set 2 - 7 reps 10lbs / hand
Set 3 - 6 reps 10lbs / hand

 

[TheNewGuy]

Week 7 - Day 1

Weight - 113lbs
Goal - 125lbs
Difference - 12lbs


Standing Barbell Curl
Set 1 - 7 reps 55lbs
Set 2 - 5 reps 55lbs
Set 3 - 4 reps 55lbs

Hammer Curl
Set 1 - 8 reps 20lbs / hand
Set 2 - 5 reps 20lbs / hand
Set 3 - 4 reps 20lbs / hand

Deadlift
Set 1 - 7 reps 140lbs
Set 2 - 6 reps 140lbs
Set 2 - 4 reps 140lbs