Fitness Journal

[TheNewGuy]

Week 7 - Day 2

Flat DB Press
Set 1 - 5 reps - 40lbs (per db)
Set 2 - 7 reps - 40lbs
Set 3 - 5 reps - 40lbs

Incline DB Press
Set 1 - 8 reps - 35lbs
Set 2 - 4 reps - 35lbs
Set 3 - 5 reps - 35lbs

Close Grip Bench
Set 1 - 7 reps - 75lbs
Set 2 - 5 reps - 75lbs
Set 3 - 5 reps - 75lbs

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

 

[TheNewGuy]

I was sick from last friday to today. I had to skip friday's workout and lost a good chunk of weight.

Week 8 - Day 1

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


Standing Barbell Curl
Set 1 - 8 reps 55lbs
Set 2 - 4 reps 60lbs
Set 3 - 3 reps 60lbs

Hammer Curl
Set 1 - 4 reps 25lbs / hand
Set 2 - 3 reps 25lbs / hand
Set 3 - 3 reps 25lbs / hand

Deadlift
Set 1 - 5 reps 145lbs
Set 2 - 3 reps 145lbs
Set 2 - 3 reps 145lbs

 

[RaWBLooD]

Originally posted by TheNewGuy
I was sick from last friday to today. I had to skip friday's workout and lost a good chunk of weight.

Week 8 - Day 1

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


Standing Barbell Curl
Set 1 - 8 reps 55lbs
Set 2 - 4 reps 60lbs
Set 3 - 3 reps 60lbs

Hammer Curl
Set 1 - 4 reps 25lbs / hand
Set 2 - 3 reps 25lbs / hand
Set 3 - 3 reps 25lbs / hand

Deadlift
Set 1 - 5 reps 145lbs
Set 2 - 3 reps 145lbs
Set 2 - 3 reps 145lbs

YOU ONLY FAIL, IF U DONT GET UP AGAIN.
very nice bro, how come no other back workouts?

 

[TheNewGuy]

Originally posted by RaWBLooD
YOU ONLY FAIL, IF U DONT GET UP AGAIN.
very nice bro, how come no other back workouts?

Thanks

I'm kinda limited on back workouts, I workout at home and just have a bench. I'm open to suggestions.

 

[semag]

bent rows

 

[TheNewGuy]

Week 8 - Day 2

Flat DB Press
Set 1 - 6 reps - 40lbs (per db)
Set 2 - 7 reps - 40lbs
Set 3 - 3 reps - 40lbs

Incline DB Press
Set 1 - 7 reps - 35lbs
Set 2 - 4 reps - 35lbs
I don't know why, but this set I just couldn't get the first lift up. I just got "fully" rid of my cold today, so maybe that weakened me a bit.

Close Grip Bench
Set 1 - 8 reps - 75lbs
Set 2 - 5 reps - 75lbs
Set 3 - 5 reps - 75lbs

It was getting late so I skipped crunches.

 

[TheNewGuy]

Week 9 - Day 1

Weight - 110lbs
Goal - 130lbs
Difference - 20lbs


Standing Barbell Curl
Set 1 - 7 reps 60lbs
Set 2 - 6 reps 60lbs
Set 3 - 3 reps 60lbs

Hammer Curl
Set 1 - 5 reps 25lbs / hand
Set 2 - 4 reps 25lbs / hand
Set 3 - 2 reps 25lbs / hand

I was doing deadlifts today and it felt really unnatural. I would lift it up, put it down and wait about 10 seconds then do it over again. Is that the way it should go? Should I immediately pick the bar back up after it touches the ground?

 

[TheNewGuy]

I've been feeling real weak lately, i'm not sure why. I tried doing this workout yesterday, but couldn't get the first db bench rep up so I put it off till today. After finishing up my DB press and finally getting out of my little motivational slump I felt sooo good.

I've been doing good with nutrition, today I had 4335 calories and 168g protein... and I still have my pwo/night meal left.

Week 9 - Day 2

Flat DB Press
Set 1 - 5 reps - 40lbs (per db)
Set 2 - 8 reps - 40lbs
Set 3 - 7 reps - 40lbs

Incline DB Press
Set 1 - 7 reps - 35lbs
Set 2 - 6 reps - 35lbs
Set 3 - 6 reps - 35lbs

Close Grip Bench
Set 1 - 8 reps - 75lbs
Set 2 - 4 reps - 75lbs
Set 3 - 5 reps - 75lbs

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

 

[semag]

4335 calories and 168g protein..... what the fukk did you eat?? THat's a diet to get fat on, not a diet to grow on. More protein!!! less carbs/fat.

Seriously... that's 3663 calories from protein and fat... which if you split 50/50 is 203.5 g fat, and and 457 carbs..... ridiculous.



I think you just really messed your numbers up.


part c) yeah, individual reps on the deads, make them look like this.

http://www.ironaddicts.com/video/deads.545avi

right click, save as...

 

[TheNewGuy]

Originally posted by semag
4335 calories and 168g protein..... what the fukk did you eat?? THat's a diet to get fat on, not a diet to grow on. More protein!!! less carbs/fat.

Seriously... that's 3663 calories from protein and fat... which if you split 50/50 is 203.5 g fat, and and 457 carbs..... ridiculous.



I think you just really messed your numbers up.


part c) yeah, individual reps on the deads, make them look like this.

http://www.ironaddicts.com/video/deads.545avi

right click, save as...

http://fitday.com/WebFit/PublicJournals.html?Owner=MikeWasHere05
My chicken kinda burned in the oven, which was my pwo meal. I ended up having some milk and wheat thins instead =(

 

[TheNewGuy]

Usually on Friday I'm doing something with my friends or whatever and on Saturday I have to help my parents with stuff around the house, so I usually have to skip that workout. Would it be bad if I took all the excercises I would do on Friday and put them into my Monday/Wednesday workout? I would probably move the Wednesday workout to Thursday, to keep them seperated somewhat.

 

[TheNewGuy]

Week 10 - Day 1

Weight - 112lbs
Goal - 130lbs
Difference - 18lbs


Standing Barbell Curl
Set 1 - 10 reps 60lbs
Set 2 - 5 reps 65lbs
Set 3 - 3 reps 65lbs

Hammer Curl
Set 1 - 7 reps 25lbs / hand
Set 2 - 5 reps 25lbs / hand
Set 3 - 4 reps 25lbs / hand

Bent Over Rows
Set 1 - 10 reps 65lbs / hand
Set 2 - 7 reps 85lbs / hand
Set 3 - 6 reps 85lbs / hand

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

I just found out that I've been doing deadlifts in pretty bad form for the past 10 weeks, so today I cut back on the weight and worked on my form.

 

[Warboss Alex]

Your reps seem a little strange bro, are you rest-pausing? If you're doing 3 straight sets then it'd better to keep the reps more or less the same each time, aim for 3x10 on most exercises but if you get 10, 8, 7 don't worry about it..

 

[TheNewGuy]

Week 11 - Day 1

Weight - 112.5lbs
Goal - 130lbs
Difference - 17.5lbs


Standing Barbell Curl
Set 1 - 4 reps 65lbs
Set 2 - 5 reps 65lbs
Set 3 - 1 reps 65lbs
I just realized this was too much weight for me to extend all the way down. I tried doing it with right form and could only do one rep so I'm going to lower this next week.

Hammer Curl
Set 1 - 9 reps 25lbs / hand
Set 2 - 6 reps 25lbs / hand
Set 3 - 3 reps 25lbs / hand

Bent Over Rows
Set 1 - 9 reps 85lbs / hand
Set 2 - 7 reps 85lbs / hand
Set 3 - 7reps 85lbs / hand

Deadlift
Set 1 - 8 reps 135lbs
Set 2 - 7 reps 135lbs
Set 2 - 7 reps 135lbs

I've been missing a lot, I have so many things coming up between school and stuff it's real easy to miss a workout. I need to get more dedicated =/

 

[TheNewGuy]

Week 11 - Day 2

Flat DB Press
Warmup - 10 reps - 30lbs (per db)
Set 1 - 10 reps - 40lbs
Set 2 - 7 reps - 40lbs
Set 3 - 6 reps - 40lbs
The warmup set really helped me. Normally I get this stabbing pain in my shoulder, this got rid of that and I put up 10 reps the first set. My other sets did worse, which I assume is because I used more energy in the first set.

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

Close Grip Bench
Set 1 - 8 reps - 75lbs
Set 2 - 5 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


EDIT: I just saw WA's post. I'm doing all my sets to failure, so I'm not sure why they're jumping up and down =/

 

[TheNewGuy]

Week 11 - Day 3

Dumbell Press
Set 1 - 5 reps 30lbs
Set 2 - 6 reps 30lbs
Set 3 - 4 reps 30lbs

I did one set of the forearm/wrist curls (first one listed at http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms)
They seemed way to hard to keep good form plus my bench is meant for bench presses, so I don't have a lot of flat area. Does anybody have any forearm recommendations? I'm thinking reverse barbell curl...

Leg Extensions
Set 1 - 10 reps 100lbs
Set 2 - 10 reps 100lbs
Set 3 - 10 reps 100lbs
My leg extension accessory can only hold 7 plates, I only have two 25lb plates. So until I get enough money to spend another $25 on weights ($.5 lb) I can't do anymore weight =/ I hate being 15 and jobless...

This workout day is really in shambles, any ideas on how to make it better?

 

[TheNewGuy]

Arrrrgsatgdsa~!

I skipped monday's workout (it was halloween), so I was psyched to get this workout in. Now, in the past I've had this kinda shooting pain in my shoulder whenever I worked on it. Today, during my warmup set of dumbell flat press (35lbs per db) it was bothering me. I couldn't do past 4 reps of 35lbs. I've asked my doctor about it, he didn't give me a straight answer. Just that I might've pulled it and to rest it (this was about 6 months ago, so it's plenty rested.) It pisses me off that I can't workout because of this. Does anybody have any idea of what it could be/how to help it?

Thanks