Improver21's Workout JOURNAL

[Improver21]

k guys. i'm new to this so please feel free to flame, critique and most importantly give me some good advice so that i will improve with time.

So just some background. I'm Azn and about 5'10'. Used to weigh about just under 60kg at the start of the year, but been hitting the gym for the last month and a half or so and with it been eating generally as much and as healthily as i can, and last weigh in tonight was just under 65kg. Which is looking good.

Went with a mate to the gym for about 1.5 hrs, and did a few exercises, here it goes:

to warm up:
row machine, 2 min slow warm up, then 500m in 2 mins

Bench: 1 set just bar (20kg? ) 10 reps.
1 set 20kg + bar =40kg *10 reps
2 sets 30kg + bar = 50kg *6 reps

Squats:
1 set just bar 10 reps
1 set 20kg + bar *10 reps
2 sets 40kg + bar *8 reps

Chinups (wide grip, palms facing away):
4 sets of 4-5 chinups (all that i can manage at this time)

Dips:
4 sets 4-5 dips (all i can manage)

Deadlifts:
3 sets, 20kg + bar *10 reps

ok. i'm not sure what this move is.. but i'll try and describe it.. and maybe someone can tell me.
using.. 6kg weights. incline bench sitting down.
weights are held arms extended with thumbs facing me at about eye level.
i move hands (always extended slightly bent) each to the side, away from my body.
I THINK THEY ARE CALLED FLYs??? anyway.. 6kg 8 reps, IMMEDIATELY FOLLOWED BY incline bench 8 reps. 3 of these supersets.
6kg seems easy, but i usually get lactic acid buildup and tire by end of 3rd

hmmn.. what else.
i think thats it.


ok. so please critique weights used etc.. or what exercises i should do?!?!


i try to go every second day, but as can be seen i'm just doing random exercises, with no real reigime as to what parts of the body on what day. i just do what i feel isnt still sore from the past workouts.

THANKS IN ADVANCE and looking forward to the critique/ advice.

Cheers.:woo:

 

[Improver21]

Oh yea.. forgot.

woops.. in addition, i'm taking 30g of body science weigh protein on MOST DAYS after gyming. and on the off days, i take it as a snack.

1 multivitamin daily, +5*1000mg fish oil caps a day (stopped for a while as got the runs when taken without a meal.)

Cheers.

 

[Improver21]

ok.. RIGHT. so i just read EFFORTS post for noobs.

OK.. so maybe i should give rippetoes program a go eh??

or should i stay with the current.. i mean.. i am getting gains from it.



oh yes..regarding AB EXERCISES...
i've found this exercise a great workout for my abs..

sitting on an decline benching station, have a partner toss you a 5kg (or thereabouts) medicine ball on the downward movement, and tossing it back on the upwards movement.
do this for normal, and left and right side twist variations..its a damn good workout imho.

 

[Improver21]

ok. so i was sidetracked/ busy with some other stuff (excuses really), but i'm proud to say i'm back to it

i'm finally putting on some mass, up to about 68kg (admittedly quite a bit of this is fat, as i've stopped goin to the gym for about 8 weeks now) but its the heaviest i've been.

cant really be bothered with isolation exercises unless its after my primary workout of compounds. i've lost some strength, but from my last workout i still seemed to have improved over my very 1st post.

all i can/have been doin pretty much is:

-squats (bar+ 40-45kg max) * 3-5 sets
-chins palms facing away 6-7 * 3 sets (aiming for 4-5 sets, max before stoppage was about 9 reps max so i've lost some here)
-dips 7 * 3 sets (aiming for 20kg weighted by 4-5 sets of around 7-8 reps, used to be able to do 7 reps with 10kg weight for 3 sets, lost some str here too)
-miliatry press with dumbells/barbell (forgot weight, havent done this in a while)
-bench/pushups at home (forgot weight, neglected this for a while, at home i do about 15 by 2 sets with legs raised, aim for substantial weight gain here)
-sit ups with 5kg medicine ball tossed by training mate(30 reps, 10 straight 10 left twist 10 right twist, declined)
-deads too. light weight though with progressive increase. i've heard too many stories and i want to have a back when i'm 30

short term goal of about 6 weeks is to be compliant and keep goin to the gym to pwn my body. lose some fat gain some muscle. might do 5 wks of weights, then 1 week of cardio, i'll see how i go. why 6 weeks? gold coast australia baby for the hot aussie christmas and new years. BEACH WOOO!!

short term goal in the diet compartment is less junk and more nutrients in the trunk. be compliant with my multi-v + fish oil + ginko biloba supplements, and less of that KFC maccas trash i've been eating like a ***** during exams.

medium term goal. 12 weeks? 70kgs. reduced fat, increased strength. 12 weeks will still give me some summer fun time. looking forward to it!

long term? i'll leave that till when i get to the medium term!

WISH ME LUCK BOYS and GIRLS!

=)

 

[supersaiyanjason]

good to see ur doing big compound lifts,

give ripptoe a try, or read the thread i started here:
http://www.sosuave.net/forum/showthread.php?t=133924

 

[Quagmire911]

Looks like you have been making some progress, well done.

I recommend you now get onto something a little more structured, EFFORTS where to start would be perfect.

Post up what you eat everyday as well to see if we can give you some tips.

Good luck,

Quagmire

 

[Quiksilver]

Wow another GC boy.

How's it goin man?

I used to go to the Southport School, right along the broadwater.

Where abouts down there do u live?

 

[Improver21]

haha.. i'm actually from syd.. but my parents decided to live up there as they love it. its called mermaid waters i think..


i've been basing my workout loosely on the rippetoe program..
though i admit i probably should actively put a regular structure into each week..

at the moment.. its just back /biceps then legs/ abs..or.. chest /shoulders/triceps then legs /abs

that sort of breakdown i do on the 2 separate days spaced apart.. if i feel that i can take a bit more punishment i usually do some extra squats or abs... as i find they heal a lot quicker and can take a bit more damage.

as with the food.. i'm a bit of a sucker in the breakfast department. but otherwise i really dont know.. i eat at least 3 meals a day.. and generaly i eat to my hearts content ( i dont hold back until i'm full) lean meats, full cream milk, leafy greens and less fruits..