I totally agree...that's the trouble with posting when distracted... definitely insert at least one more step in there before going for the workset.Warboss Alex said:that'll work. although I like pulling to within 20lbs of the target weight (I think it's safer), sometimes less. it also gives you a feel of what the workset'll be like. but that's how I'd warmup too, apart from that.
Quik's Workout Log
- Thread starter Quiksilver
- Start date
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Update:
Yikes it's been awhile! I stopped putting my log up here when I started working out at school and keeping a written log. I'm too tired to post my full stats/log up here right now, but i'll get around to it on the weekend. And also start regularly posting on here again!
Just thought I'd post something interesting quickly, just for all you haters around here that don't think young guys like me or Skilla_Staz can lift heavy.
My squat on Wednesday was 440lbs(including bar). I failed to come up on my 2nd rep of 440, it just killed me. Im still feeling that workout now. I'm top of the class in the heavy lifting department(squats & deads), thanks to you guys and telling me how to put on real muscle. I know it's still relatively early on in my routine(6 weeks?) but I can definitely see changes, notably in shoulders, @ss, and quads...My back also feels stronger but i cant see it very well!
And I have to say, the rest of my workout class spend their time doing preachers and bench, its pretty sad because they aren't really changing much. I'm developing a little posse of squaters as well, i used to be the only one on the squat rack on a regular basis, now i got guys watching me every wednesday and trying to replicate...its awesome!
Anyways, nough bullsh1t, time to get some goals layed out.
Goals:
1) Bench is something thats falling behind, i have to start really going at that.
2) My cardio has fallen behind, this is huge for me as im trying to gain some definition
3) Squat to 460 - 470lbs by December 1st
I'll post more here as I think of them.
And P.S. for all u haters out there that won't believe I squat 440, I used to be a competitive cycler, so I have alot of mass in my quads to start with.
peace out guys
Yikes it's been awhile! I stopped putting my log up here when I started working out at school and keeping a written log. I'm too tired to post my full stats/log up here right now, but i'll get around to it on the weekend. And also start regularly posting on here again!
Just thought I'd post something interesting quickly, just for all you haters around here that don't think young guys like me or Skilla_Staz can lift heavy.
My squat on Wednesday was 440lbs(including bar). I failed to come up on my 2nd rep of 440, it just killed me. Im still feeling that workout now. I'm top of the class in the heavy lifting department(squats & deads), thanks to you guys and telling me how to put on real muscle. I know it's still relatively early on in my routine(6 weeks?) but I can definitely see changes, notably in shoulders, @ss
, and quads...My back also feels stronger but i cant see it very well!And I have to say, the rest of my workout class spend their time doing preachers and bench, its pretty sad because they aren't really changing much. I'm developing a little posse of squaters as well, i used to be the only one on the squat rack on a regular basis, now i got guys watching me every wednesday and trying to replicate...its awesome!
Anyways, nough bullsh1t, time to get some goals layed out.
Goals:
1) Bench is something thats falling behind, i have to start really going at that.
2) My cardio has fallen behind, this is huge for me as im trying to gain some definition
3) Squat to 460 - 470lbs by December 1st
I'll post more here as I think of them.
And P.S. for all u haters out there that won't believe I squat 440, I used to be a competitive cycler, so I have alot of mass in my quads to start with.
peace out guys
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Monday
1. Push-ups(warmup for chest/shoulders)
- 1x20
set1: 20xbodyweight
2. Bench Press
- 3x10
set1: 10x120
set2: 10x130
set3: 7x140
3. Military Press
- 4x10
set1: 10x60
set2: 10x80
set3: 10x110
set4: 8x120
4. 1.75-mile Run
Time: 9.31.03
-----------------------------------------
All round steady gains on each exercise since I posted here last. I cut the number of workouts I was doing(incline bench, shoulder press). And I've trimmed my cardio time average down about 20 seconds, which is pretty sweet, my PR is 9.12.00 and I'm hoping to get my average down at 9.00.00 flat by Christmas, should be doable.
So far, so good
1. Push-ups(warmup for chest/shoulders)
- 1x20
set1: 20xbodyweight
2. Bench Press
- 3x10
set1: 10x120
set2: 10x130
set3: 7x140
3. Military Press
- 4x10
set1: 10x60
set2: 10x80
set3: 10x110
set4: 8x120
4. 1.75-mile Run
Time: 9.31.03
-----------------------------------------
All round steady gains on each exercise since I posted here last. I cut the number of workouts I was doing(incline bench, shoulder press). And I've trimmed my cardio time average down about 20 seconds, which is pretty sweet, my PR is 9.12.00 and I'm hoping to get my average down at 9.00.00 flat by Christmas, should be doable.
So far, so good
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
It's a mission to keep updating this page, but I am for my own interests.
Update: New workout schedule!
Monday:
1. Cardio - 45 minutes of jogging
2. Run - 1.75mile run at 5pm
Tuesday:
1. Cardio - 10minute jog
2. Chest - Bench, pec deck, pushups
3. Shoulders - Shoulder press, Military press, lat. raises
4. Run - 1.75mile run
Wednesday:
1. Cardio - 10minute jog
2. Squats
3. Triceps
4. Run - 1.75mile run
Thursday:
1. Cardio - 15minute jog
2. Abs - Weighted situps, crunches
3. Biceps - Barbell curls
4. Run - 1.75mile run
Friday:
1. Cardio - 10minute jog
2. Deadlift
3. Shoulders - Shoulder press, Military Press, lat. raises
Saturday:
1. Tennis training - usually 1.5h, pretty intense
Sunday:
1. Rest
-----------------------------------------------------------------------------
That's my new schedule, its still being adjusted because I've recently been invited to a gym for free because of tennis. Next semester when I don't have access to the school gym I'll start working out there, and also tennis may be pushed out into the week soon as well. Might take the place of the 10 minute fast run I do in the evening. Either way, I'm starting to like the amount of exercise I do each week. My friends wonder why I always look tired and sore every friday night
If you see anything in the schedule that could be patched up, tell me please. I know that doing Chest tuesday is abit unorthodox but our retarded gym teacher decided that we do an "activity" day every monday instead of hitting the weights, which throws a wrench into the Monday-Wednesday-Friday routine.
Thanks I'll report how it goes. Right now I'm 159lbs, gained approx. 6lbs of muscle since I started working out consistently in September, and intend to level off at 170. In my dreams I'd like to get 180 but I'm also trying to stay light enough for tennis.
So far I have to say that, as we all know, that Alex is correct in saying that we can lose bf% and put on muscle at the same time. I've been going for almost 3 months now and have lost body fat and gained muscle. Props!:rockon:
Update: New workout schedule!
Monday:
1. Cardio - 45 minutes of jogging
2. Run - 1.75mile run at 5pm
Tuesday:
1. Cardio - 10minute jog
2. Chest - Bench, pec deck, pushups
3. Shoulders - Shoulder press, Military press, lat. raises
4. Run - 1.75mile run
Wednesday:
1. Cardio - 10minute jog
2. Squats
3. Triceps
4. Run - 1.75mile run
Thursday:
1. Cardio - 15minute jog
2. Abs - Weighted situps, crunches
3. Biceps - Barbell curls
4. Run - 1.75mile run
Friday:
1. Cardio - 10minute jog
2. Deadlift
3. Shoulders - Shoulder press, Military Press, lat. raises
Saturday:
1. Tennis training - usually 1.5h, pretty intense
Sunday:
1. Rest
-----------------------------------------------------------------------------
That's my new schedule, its still being adjusted because I've recently been invited to a gym for free
because of tennis. Next semester when I don't have access to the school gym I'll start working out there, and also tennis may be pushed out into the week soon as well. Might take the place of the 10 minute fast run I do in the evening. Either way, I'm starting to like the amount of exercise I do each week. My friends wonder why I always look tired and sore every friday night If you see anything in the schedule that could be patched up, tell me please. I know that doing Chest tuesday is abit unorthodox but our retarded gym teacher decided that we do an "activity" day every monday instead of hitting the weights, which throws a wrench into the Monday-Wednesday-Friday routine.
Thanks
I'll report how it goes. Right now I'm 159lbs, gained approx. 6lbs of muscle since I started working out consistently in September, and intend to level off at 170. In my dreams I'd like to get 180 but I'm also trying to stay light enough for tennis.So far I have to say that, as we all know, that Alex is correct in saying that we can lose bf% and put on muscle at the same time. I've been going for almost 3 months now and have lost body fat and gained muscle. Props!:rockon:
Last edited:
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Monday:
1. 12 minute run - 27 laps around a 3-court indoor gym in 12 minutes. I don't know the distance, but I know that there were 3 basketball courts in the middle. It was a killer run, part of some evaluation. I finished 3rd in the class behind some skinny ****ers.
2. 1.75mile run - completed this. My average time up till today has been around 9min 30sec, but after the run earlier, I logged a full minute slower than normal at 10.31.78. Expect better results tomorrow!
I'm actually making a graph of the times I've been logging on the run, and ill post it up here some time. It's pretty neat to see my improvement from when I started this afew months ago.
--------------------------------------------------------------------------
Summary: good start to the week, heaps of running though.
1. 12 minute run - 27 laps around a 3-court indoor gym in 12 minutes. I don't know the distance, but I know that there were 3 basketball courts in the middle. It was a killer run, part of some evaluation. I finished 3rd in the class behind some skinny ****ers.
2. 1.75mile run - completed this. My average time up till today has been around 9min 30sec, but after the run earlier, I logged a full minute slower than normal at 10.31.78. Expect better results tomorrow!
I'm actually making a graph of the times I've been logging on the run, and ill post it up here some time. It's pretty neat to see my improvement from when I started this afew months ago.
--------------------------------------------------------------------------
Summary: good start to the week, heaps of running though.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Tuesday:
1. Cardio - 10 minute run
2. Bench
-4x10
set1: 10x40lbs(warmup)
set2: 10x80lbs
set3: 10x120lbs
set4: 8x150lbs(couldn't find the 9th rep)
3. Push-ups
-1x20
set1: 20xbodyweight
4. Shoulder press
Forgot what the weights were..i know, its a tragedy.
5. Military press
Again, don't have the info...
6. 1.75mile run - it's winter and was -3ºC when i did this run, its getting miserable out, will have to start using the treadmill soon.
Time: 10.06.15 - I think the 30 extra seconds are in part due to the freakin cold weather.
-----------------------------------------------------
Summary: I'll have to buckle down on the organization to make sure I don't forget info. Sloooow run, but still felt just as drained by the end. Bench is getting up there, thats good. so i guess it was an average workout...
1. Cardio - 10 minute run
2. Bench
-4x10
set1: 10x40lbs(warmup)
set2: 10x80lbs
set3: 10x120lbs
set4: 8x150lbs(couldn't find the 9th rep)
3. Push-ups
-1x20
set1: 20xbodyweight
4. Shoulder press
Forgot what the weights were..i know, its a tragedy.
5. Military press
Again, don't have the info...
6. 1.75mile run - it's winter and was -3ºC when i did this run, its getting miserable out, will have to start using the treadmill soon.
Time: 10.06.15 - I think the 30 extra seconds are in part due to the freakin cold weather.
-----------------------------------------------------
Summary: I'll have to buckle down on the organization to make sure I don't forget info. Sloooow run, but still felt just as drained by the end. Bench is getting up there, thats good. so i guess it was an average workout...
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Wednesday:
1. Cardio - 10 minute jog(at 5mph)
2. Squats - took an exact measurement of the bar, turns out to be 45lbs instead of the 37lbs i'd heard it was. Sorry 'bout that
-10xbar(45lbs)
-6x90 +bar=135
-5x180 +bar=225
-2x280 +bar=325
-1x380 +bar=425
-1x400 +bar=445
-3x420 +bar=465
-15x70 +bar=115
Very happy with this! I was only hoping to reach 410 today, but got ambitious and reached for the 10lb plates instead of the 5s. Managed to crank out 3 reps.
Curious, am I only supposed to 1 rep? 3 reps? or 5 reps of workset? And should I also be doing the followup 15 reps of lighter weight?
3. Triceps: Dips, Pulldowns
Dips:
-3x15
set1: 15xbw
set2: 15xbw
set3: 15xbw(did this last set after pulldowns, almost didnt make it)
Pulldowns:
-3x10
set1: 10x35
set2: 10x45
set3: 10x50
4. 1.75mile run - I'm convinced it's the cold air that's slowing me down. I don't feel it in each stride, but my times have shot up about 15 - 20 seconds since it started getting frosty.
Time: 9.51.56
--------------------------------------------------
Summary: Got the Squat to 420; that's all I could ask for today.
1. Cardio - 10 minute jog(at 5mph)
2. Squats - took an exact measurement of the bar, turns out to be 45lbs instead of the 37lbs i'd heard it was. Sorry 'bout that
-10xbar(45lbs)
-6x90 +bar=135
-5x180 +bar=225
-2x280 +bar=325
-1x380 +bar=425
-1x400 +bar=445
-3x420 +bar=465
-15x70 +bar=115
Very happy with this! I was only hoping to reach 410 today, but got ambitious and reached for the 10lb plates instead of the 5s. Managed to crank out 3 reps.
Curious, am I only supposed to 1 rep? 3 reps? or 5 reps of workset? And should I also be doing the followup 15 reps of lighter weight?
3. Triceps: Dips, Pulldowns
Dips:
-3x15
set1: 15xbw
set2: 15xbw
set3: 15xbw(did this last set after pulldowns, almost didnt make it)
Pulldowns:
-3x10
set1: 10x35
set2: 10x45
set3: 10x50
4. 1.75mile run - I'm convinced it's the cold air that's slowing me down. I don't feel it in each stride, but my times have shot up about 15 - 20 seconds since it started getting frosty.
Time: 9.51.56
--------------------------------------------------
Summary: Got the Squat to 420; that's all I could ask for today.
Last edited:
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Okay, I'm officially a dumbass, I don't care what anybody says.
Somehow I've been working my schedule as:
Monday - Chest
Wednesday - Legs
Friday - Back
All the while, Wed. and Fri. are conflicting muscle groups, and being so close together in the week, it ****s me up for Deads on friday, which would account for the fact that my deadlift is falling behind my squats. Gah...
New Schedule:
Monday - Cardio
Tuesday(soon monday) - Legs / Biceps
Wednesday - Chest / Triceps
Thursday - Abs / Cardio
Friday - Back / Shoulders
I'm putting Legs/Bi's on Monday as soon as I get certified to use the weight room at the new gym I'm at. So for now, with gay activity day on monday at school, it'll have to be tuesday...I'll finish out the week properly and have Back this friday, but it'll get swapped next week.
Somehow I've been working my schedule as:
Monday - Chest
Wednesday - Legs
Friday - Back
All the while, Wed. and Fri. are conflicting muscle groups, and being so close together in the week, it ****s me up for Deads on friday, which would account for the fact that my deadlift is falling behind my squats. Gah...
New Schedule:
Monday - Cardio
Tuesday(soon monday) - Legs / Biceps
Wednesday - Chest / Triceps
Thursday - Abs / Cardio
Friday - Back / Shoulders
I'm putting Legs/Bi's on Monday as soon as I get certified to use the weight room at the new gym I'm at. So for now, with gay activity day on monday at school, it'll have to be tuesday...I'll finish out the week properly and have Back this friday, but it'll get swapped next week.
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,175
- Reaction score
- 30
I'm gonna be an arsehole here or at least sound like one, but your squats are meaningless. You drop down to 115 for 15 reps? You should be doing 350 for 15 reps if you can truly squat 420. Please drop the weight and go all the way down, you will NOT lose anything, in fact you'll gain.Quiksilver said:
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
The squat rack I have access to now has a guard that prevents me from going that low...Believe me, I'm all for getting the most gains out of each workout. I'll check the rack in the new gym next time I'm there, see if it goes any lower.
350 x 15? I'll start that next week.
By the way, you don't have to act like an ******* to get the point across. If it makes sense, I'll listen. I'm not posting my workouts on here to be niave, I'm doing it to help myself with advice from you guys.
thanks for the 350 x 15 though, I had no idea it was supposed to be so high
350 x 15? I'll start that next week.
By the way, you don't have to act like an ******* to get the point across. If it makes sense, I'll listen. I'm not posting my workouts on here to be niave, I'm doing it to help myself with advice from you guys.
Since I'm going as low as I can, am I not doing the right thing by increasing the weight? Again, if the new gym has a better squat rack I'll gladly use it instead and go arse to the floor with lower weights.
thanks for the 350 x 15 though, I had no idea it was supposed to be so high
Warboss Alex
Master Don Juan
- Joined
- Jun 7, 2005
- Messages
- 4,175
- Reaction score
- 30
Your 15-20 repper after your heavy set should be about 30-50lbs lighter.
As for the squat rack, I suggest getting one of those aerobic steps and stand up on while squatting (the step parallel to the bar obviously) so you stand taller and the rack won't stop you going lower. Build up the step as tall as it needs to go but make sure it's stable.
Once you've built up the step so you can go ass to grass, halve your squat weight and see how you go.
As for the squat rack, I suggest getting one of those aerobic steps and stand up on while squatting (the step parallel to the bar obviously) so you stand taller and the rack won't stop you going lower. Build up the step as tall as it needs to go but make sure it's stable.
Once you've built up the step so you can go ass to grass, halve your squat weight and see how you go.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Tuesday:
1. Cardio - 10 minute jog
2. Squats - I dropped the weight(420 to 360) and located an aerobic step, now i can finally go low!
-10 x bar
-8x50% = 180
-4x75% = 270
-1x90% = 330
-5x100% = 360
-3x100% = 360 - couldn't get 4th rep up
-15x300
3. Bicep curls - been neglecting the iso's...Gonna start putting energy into biceps and such.
-10x50
-10x60
-10x70
-10x70
4. Run - 1.75mile
Time: 9.58.00
-------------------------------------------------------------------------
Summary: while doing squats, the muscle directly above my left knee felt abit odd. not painful by any means, just odd...
On that note, squats feel alot different going that low, alot harder I must admit. As always, if you see anything strange, by all means post it.
1. Cardio - 10 minute jog
2. Squats - I dropped the weight(420 to 360) and located an aerobic step, now i can finally go low!
-10 x bar
-8x50% = 180
-4x75% = 270
-1x90% = 330
-5x100% = 360
-3x100% = 360 - couldn't get 4th rep up
-15x300
3. Bicep curls - been neglecting the iso's...Gonna start putting energy into biceps and such.
-10x50
-10x60
-10x70
-10x70
4. Run - 1.75mile
Time: 9.58.00
-------------------------------------------------------------------------
Summary: while doing squats, the muscle directly above my left knee felt abit odd. not painful by any means, just odd...
On that note, squats feel alot different going that low, alot harder I must admit. As always, if you see anything strange, by all means post it.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Took afew weeks off for school, starting up again. The squats I was doing on that weird squat rack our school had were strange. I was able to get 460lbs(including bar), yet when I started using olympic bars I can only lift around 230lbs. These ones are helping me more though, so we'll see where it goes.
Anyways...
--------------------------------------------------------------------------
Current Stats: 27-Jan-07 (will get measurements on weekend)
Weight: ~163 lbs (153lbs in september 06)
Height: 5'9
Bf: ~12% (will get exact % on weekend)
Measurements:
chest - [tba]
waist - [tba]
quads - [tba]
calves - [tba]
neck - [tba]
biceps - [tba]
forearms - [tba]
**** - joking
-----------------------------------------
Goals: by 31-June-2007
Weight: 175lbs
Height: taller with any luck
Bf: 8-9%
Measurements:
chest - [tba]
waist - [tba]
quads - [tba]
calves - [tba]
neck - [tba]
biceps - [tba]
forearms - [tba]
----------------------------------------------------------------------------------
Routine: Fancy Lad's Spring 2003 from bb.com [Modified]
-----------------------------------------
Schedule:
Monday - Workout#3
Tuesday - Workout#1
Wednesday - Workout#2
Thursday - Workout#4
Friday - Workout#5
Saturday - Workout#6
Sunday - even god took a rest on sunday
----------------------------------------------------------------------------------
Workouts:
Workout#1
- Incline Dumbbell - 6-10 Reps - 4 sets
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
- Hammer Strength Decline - 6-10 Reps - 3 sets
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
Workout#2
[added]- Romanian Deadlift - 6-8 Reps - 4 sets
- Chins (switch Grips on sets, superset last) - 10 Reps - 4 sets
- Barbell Rows - 6-10 Reps - 4 sets
- Hammer Strength Rows - 6-10 Reps - 3 sets
- Hammer Strength Hi-Rows - 6-10 Reps - 3 sets
- Hyperextensions - 12-15 Reps - 3 sets
Workout#3
- Squats - 6-12 Reps - 4 sets
- Leg Extensions - 8-15 Reps - 4 sets
[added]- Leg Press - 8 Reps - 3 sets
- Leg curls - 8-15 Reps - 5 sets
- Seated calf raises - 8-15 Reps - 3 sets
Workout#4
- Dumbbell Shoulder Press - 6-10 Reps - 4 sets
- Smith Machine Behind Neck Press - 6-10 Reps - 3 sets
- Side Dumbbell Laterals - 6-12 Reps - 3 sets
- Front Dumbbell Raises - 8-12 Reps - 3 sets
- Shrugs - 6-10 Reps - 4 sets
Workout #5
- Barbell Curls - 6-10 Reps - 4 sets
- Preacher Curls - 6-10 Reps - 3 sets
- Incline Dumbbell Curls - 6-10 Reps - 3 sets
- Hammer Curls - 6-10 Reps - 3 sets
Workout#6
- Skull Crushers - 6-10 Reps - 4 sets
- Overhead French Presses - 6-10 Reps - 3 sets
- Pressdowns - 6-12 Reps - 3 sets
- Reverse 1-Arm Pressdowns - 8-12 Reps - 3 sets
----------------------------------------------------------------------------------
Supplements and Vitamins:
Every day:
- 1 zinc pill
- omega 3,6,9 pill
- calcium/magnesium pill
- multivitamin
- 2 scoops of whey isolate
- 1 tbsp of creatine
----------------------------------------------------------------------------------
Cardio:
Monday - 30 minutes of intervals
Tuesday - 30 minutes of intervals
Wednesday - 30 minutes of intervals
Thursday - 30 minutes of intervals
Friday - 30 minutes of intervals
----------------------------------------------------------------------------------
This is an intense program, but I've been working out steadily for several months now, and know I can make more gains with more effort.
My diet is relatively clean, I'm not a robot, but I do my best and am conscious of my eating habits.
This is going to be a mission, but the results will be worth it.
I'm not a bodybuilder and am not looking to bodybuild, fyi.
Looking to lose that layer of fat, gain strength, and look good.
If you guys see anything strange or bad, chuck some advice down my way.
----------------------------------------------------------------------------------
Pictures:
> 27-January-2007 - [I'll add these over the weekend]
> 31-June-2007 - [tba]
----------------------------------------------------------------------------------
Lets roll ladies.
Anyways...
--------------------------------------------------------------------------
Current Stats: 27-Jan-07 (will get measurements on weekend)
Weight: ~163 lbs (153lbs in september 06)
Height: 5'9
Bf: ~12% (will get exact % on weekend)
Measurements:
chest - [tba]
waist - [tba]
quads - [tba]
calves - [tba]
neck - [tba]
biceps - [tba]
forearms - [tba]
**** - joking
-----------------------------------------
Goals: by 31-June-2007
Weight: 175lbs
Height: taller with any luck
Bf: 8-9%
Measurements:
chest - [tba]
waist - [tba]
quads - [tba]
calves - [tba]
neck - [tba]
biceps - [tba]
forearms - [tba]
----------------------------------------------------------------------------------
Routine: Fancy Lad's Spring 2003 from bb.com [Modified]
-----------------------------------------
Schedule:
Monday - Workout#3
Tuesday - Workout#1
Wednesday - Workout#2
Thursday - Workout#4
Friday - Workout#5
Saturday - Workout#6
Sunday - even god took a rest on sunday
----------------------------------------------------------------------------------
Workouts:
Workout#1
- Incline Dumbbell - 6-10 Reps - 4 sets
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
- Hammer Strength Decline - 6-10 Reps - 3 sets
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
Workout#2
[added]- Romanian Deadlift - 6-8 Reps - 4 sets
- Chins (switch Grips on sets, superset last) - 10 Reps - 4 sets
- Barbell Rows - 6-10 Reps - 4 sets
- Hammer Strength Rows - 6-10 Reps - 3 sets
- Hammer Strength Hi-Rows - 6-10 Reps - 3 sets
- Hyperextensions - 12-15 Reps - 3 sets
Workout#3
- Squats - 6-12 Reps - 4 sets
- Leg Extensions - 8-15 Reps - 4 sets
[added]- Leg Press - 8 Reps - 3 sets
- Leg curls - 8-15 Reps - 5 sets
- Seated calf raises - 8-15 Reps - 3 sets
Workout#4
- Dumbbell Shoulder Press - 6-10 Reps - 4 sets
- Smith Machine Behind Neck Press - 6-10 Reps - 3 sets
- Side Dumbbell Laterals - 6-12 Reps - 3 sets
- Front Dumbbell Raises - 8-12 Reps - 3 sets
- Shrugs - 6-10 Reps - 4 sets
Workout #5
- Barbell Curls - 6-10 Reps - 4 sets
- Preacher Curls - 6-10 Reps - 3 sets
- Incline Dumbbell Curls - 6-10 Reps - 3 sets
- Hammer Curls - 6-10 Reps - 3 sets
Workout#6
- Skull Crushers - 6-10 Reps - 4 sets
- Overhead French Presses - 6-10 Reps - 3 sets
- Pressdowns - 6-12 Reps - 3 sets
- Reverse 1-Arm Pressdowns - 8-12 Reps - 3 sets
----------------------------------------------------------------------------------
Supplements and Vitamins:
Every day:
- 1 zinc pill
- omega 3,6,9 pill
- calcium/magnesium pill
- multivitamin
- 2 scoops of whey isolate
- 1 tbsp of creatine
----------------------------------------------------------------------------------
Cardio:
Monday - 30 minutes of intervals
Tuesday - 30 minutes of intervals
Wednesday - 30 minutes of intervals
Thursday - 30 minutes of intervals
Friday - 30 minutes of intervals
----------------------------------------------------------------------------------
This is an intense program, but I've been working out steadily for several months now, and know I can make more gains with more effort.
My diet is relatively clean, I'm not a robot, but I do my best and am conscious of my eating habits.
This is going to be a mission, but the results will be worth it.
I'm not a bodybuilder and am not looking to bodybuild, fyi.
Looking to lose that layer of fat, gain strength, and look good.
If you guys see anything strange or bad, chuck some advice down my way.
----------------------------------------------------------------------------------
Pictures:
> 27-January-2007 - [I'll add these over the weekend]
> 31-June-2007 - [tba]
----------------------------------------------------------------------------------
Lets roll ladies.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Monday
Workout#3
- Leg Extensions - 8-15 Reps - 5 sets
set1: 60lbsx12
set2: 60lbsx12
set3: 60lbsx12
set4: 60lbsx12
set5: 60lbsx12
- Squats - 6-12 Reps - 4 sets
set1: 135lbsx10
set2: 185lbsx10
set3: 185lbsx10
set4: 185lbsx8
- Leg curls - 8-15 Reps - 5 sets
set1: 50lbsx12
set2: 50lbsx12
set3: 50lbsx12
set4: 50lbsx12
set5: 50lbsx12
- Standing calf raises - 8-15 Reps - 4 sets
set1: 185lbsx15
set2: 185lbsx15
set3: 185lbsx15
set4: 185lbsx15
- Seated calf raises - 8-15 Reps - 3 sets
set1: 80lbsx12
set2: 80lbsx12
set3: 80lbsx12
-----------------
Cardio:
30 minutes of intervals
----------------
I'm concerned about the number of reps I'm doing...I might tweak this to lower the reps and up the weights next week to avoid overtraining...
I eased off the weights in the squat rack for the first week, until I feel the full extent of the routine.
[edit] lowered most workouts by one set, except for 3-setters.
Workout#3
- Leg Extensions - 8-15 Reps - 5 sets
set1: 60lbsx12
set2: 60lbsx12
set3: 60lbsx12
set4: 60lbsx12
set5: 60lbsx12
- Squats - 6-12 Reps - 4 sets
set1: 135lbsx10
set2: 185lbsx10
set3: 185lbsx10
set4: 185lbsx8
- Leg curls - 8-15 Reps - 5 sets
set1: 50lbsx12
set2: 50lbsx12
set3: 50lbsx12
set4: 50lbsx12
set5: 50lbsx12
- Standing calf raises - 8-15 Reps - 4 sets
set1: 185lbsx15
set2: 185lbsx15
set3: 185lbsx15
set4: 185lbsx15
- Seated calf raises - 8-15 Reps - 3 sets
set1: 80lbsx12
set2: 80lbsx12
set3: 80lbsx12
-----------------
Cardio:
30 minutes of intervals
----------------
I'm concerned about the number of reps I'm doing...I might tweak this to lower the reps and up the weights next week to avoid overtraining...
I eased off the weights in the squat rack for the first week, until I feel the full extent of the routine.
[edit] lowered most workouts by one set, except for 3-setters.
Last edited:
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Tuesday
Workout#1
weights are calculated per arm(dumbbells)
- Incline Dumbbell - 6-10 Reps - 4 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 45lbsx10
set4: 45lbsx10
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 45lbx10
- Hammer Strength Decline - 6-10 Reps - 3 sets
set1: 25lbsx10
set2: 35lbsx10
set3: 45lbsx10
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
set1: 20lbsx10
set2: 25lbsx10
set3: 25lbsx10
------------------
Cardio:
30 minutes of intervals(4.0mph/8.0mph)
------------------
felt a pain in the front of my right shoulder doing Hammer declines..weird. It definitely didn't feel right, it felt sharp, but only in one arm which is strange.
I took off 1 set from most of my exercises so I don't overtrain. Working out six days a week is pretty hard on the body, even reducing the weight & volume.
Workout#1
weights are calculated per arm(dumbbells)
- Incline Dumbbell - 6-10 Reps - 4 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 45lbsx10
set4: 45lbsx10
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 45lbx10
- Hammer Strength Decline - 6-10 Reps - 3 sets
set1: 25lbsx10
set2: 35lbsx10
set3: 45lbsx10
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
set1: 20lbsx10
set2: 25lbsx10
set3: 25lbsx10
------------------
Cardio:
30 minutes of intervals(4.0mph/8.0mph)
------------------
felt a pain in the front of my right shoulder doing Hammer declines..weird. It definitely didn't feel right, it felt sharp, but only in one arm which is strange.
I took off 1 set from most of my exercises so I don't overtrain. Working out six days a week is pretty hard on the body, even reducing the weight & volume.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Wednesday
Workout#2
- Romanian Deadlift - 6-8 Reps - 4 sets
set1: 105lbsx8
set2: 175lbsx8
set3: 195lbsx8
set4: 210lbsx8
- Chins (switch Grips on sets, superset last) - 10 Reps - 4 sets
set1: widex10
set2: hammerx10
set3: classicx10 [30lb assist]
set4: widex7 [20lb assist]
- Barbell Rows - 6-10 Reps - 4 sets
set1: 95lbsx8
set2: 95lbsx8
set3: 105lbsx6
set4: 105lbsx3
- Hammer Strength Rows - 6-10 Reps - 3 sets
set1: 60lbsx10
set2: 70lbsx10
set3: 70lbsx9
- Hammer Strength Hi-Rows - 6-10 Reps - 3 sets
set1: 70lbsx10
set2: 80lbsx10
set3: 90lbsx10
- Hyperextensions - 12-15 Reps - 3 sets
set1: +25lbsx15
set2: +25lbsx15
set3: +35lbsx13
--------------------------------------------------------------------------
I need to improve in all of these. Barbell rows really let me down, and Chin-ups sucked. I think it was the mental aspect though...Wasn't really ready to give 110% at Chins..to get any decent results I have to light a fire under my ass(mentally) before i do them.
I eased off the weight on Deads, b/c im still apprehensive about overtraining. Better to play it safe and steady in a program like this.
note to self: buy gloves and straps
Workout#2
- Romanian Deadlift - 6-8 Reps - 4 sets
set1: 105lbsx8
set2: 175lbsx8
set3: 195lbsx8
set4: 210lbsx8
- Chins (switch Grips on sets, superset last) - 10 Reps - 4 sets
set1: widex10
set2: hammerx10
set3: classicx10 [30lb assist]
set4: widex7 [20lb assist]
- Barbell Rows - 6-10 Reps - 4 sets
set1: 95lbsx8
set2: 95lbsx8
set3: 105lbsx6
set4: 105lbsx3
- Hammer Strength Rows - 6-10 Reps - 3 sets
set1: 60lbsx10
set2: 70lbsx10
set3: 70lbsx9
- Hammer Strength Hi-Rows - 6-10 Reps - 3 sets
set1: 70lbsx10
set2: 80lbsx10
set3: 90lbsx10
- Hyperextensions - 12-15 Reps - 3 sets
set1: +25lbsx15
set2: +25lbsx15
set3: +35lbsx13
--------------------------------------------------------------------------
I need to improve in all of these. Barbell rows really let me down, and Chin-ups sucked. I think it was the mental aspect though...Wasn't really ready to give 110% at Chins..to get any decent results I have to light a fire under my ass(mentally) before i do them.
I eased off the weight on Deads, b/c im still apprehensive about overtraining. Better to play it safe and steady in a program like this.
note to self: buy gloves and straps
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Thursday
Workout#4
- Dumbbell Shoulder Press - 6-10 Reps - 4 sets
set1: 25lbsx8
set2: 40lbsx8
set3: 40lbsx8
set4: 40lbsx8
- Smith Machine Behind Neck Press - 6-10 Reps - 3 sets
set1: 40lbsx10
set2: 50lbsx8
set3: 60lbsx8
- Side Dumbbell Laterals - 6-12 Reps - 3 sets
set1: 10lbsx10
set2: 15lbsx10
set3: 20lbsx8
- Front Dumbbell Raises - 8-12 Reps - 3 sets
set1: 10lbsx12
set2: 12lbsx10
set3: 15lbsx12
- Shrugs - 6-10 Reps - 4 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 50lbsx10
set4: 60lbsx10
--------------
Cardio:
30 minute interval(4.0mph/8.0mph)
--------------
Workout#4
- Dumbbell Shoulder Press - 6-10 Reps - 4 sets
set1: 25lbsx8
set2: 40lbsx8
set3: 40lbsx8
set4: 40lbsx8
- Smith Machine Behind Neck Press - 6-10 Reps - 3 sets
set1: 40lbsx10
set2: 50lbsx8
set3: 60lbsx8
- Side Dumbbell Laterals - 6-12 Reps - 3 sets
set1: 10lbsx10
set2: 15lbsx10
set3: 20lbsx8
- Front Dumbbell Raises - 8-12 Reps - 3 sets
set1: 10lbsx12
set2: 12lbsx10
set3: 15lbsx12
- Shrugs - 6-10 Reps - 4 sets
set1: 30lbsx10
set2: 40lbsx10
set3: 50lbsx10
set4: 60lbsx10
--------------
Cardio:
30 minute interval(4.0mph/8.0mph)
--------------
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Monday
Workout #3
- Squats - 6-12 Reps - 4 sets
warmup: barx10
warmup: 115lbsx8
set1: 135lbsx10
set2: 185x8
set3: 195x8
set4: 200x8
repset: 135x15
- Leg Extensions - 8-15 Reps - 4 sets
set1: 70x8
set2: 70x8
set3: 70x8
set4: 70x8
[added]- Leg Press - 8 Reps - 3 sets
set1: 90x8
set2: 180x8
set3: 270x8
- Leg curls - 8-15 Reps - 3 sets
set1: 60x8
set2: 70x8
set3: 70x8
- Seated calf raises - 8-15 Reps - 3 sets
set1: 90x8
set2: 90x8
set3: 100x8
[added]- DB Lunges - 10 Reps - 3 sets
set1: 100lbsx10
set2: 100lbsx10
set3: 100lbsx10
---------------
Cardio:
32 minute interval(4.0/8.0mph)
---------------
I'm adding 2 minutes a week to cardio, probably level off at 45 minutes or so when I get up to it.
Still haven't hit max weight in these workouts yet...I'll try to make pyramid sets with them once I've found the 10-rep max for them.
Squats are still abit low for my liking, but I'm working on going down as far as possible now while still keeping good form, so I don't care about the weight yet. It'll also turn into a proper pyramid set once I find the 8rep max.
These workouts aren't too draining actually, I've been working on eating as much real protein as possible(steak, tuna, fish) with carbs and fats as well. Putting an emphasis on diet and rest and water this week, getting that sh1t under control.
bought gloves, still need straps...I don't know where to get them though, we don't have any devoted exercise equipment store around here and the general sports joint didnt have them...
P.S. Rugby training starts in a couple months!!!
Workout #3
- Squats - 6-12 Reps - 4 sets
warmup: barx10
warmup: 115lbsx8
set1: 135lbsx10
set2: 185x8
set3: 195x8
set4: 200x8
repset: 135x15
- Leg Extensions - 8-15 Reps - 4 sets
set1: 70x8
set2: 70x8
set3: 70x8
set4: 70x8
[added]- Leg Press - 8 Reps - 3 sets
set1: 90x8
set2: 180x8
set3: 270x8
- Leg curls - 8-15 Reps - 3 sets
set1: 60x8
set2: 70x8
set3: 70x8
- Seated calf raises - 8-15 Reps - 3 sets
set1: 90x8
set2: 90x8
set3: 100x8
[added]- DB Lunges - 10 Reps - 3 sets
set1: 100lbsx10
set2: 100lbsx10
set3: 100lbsx10
---------------
Cardio:
32 minute interval(4.0/8.0mph)
---------------
I'm adding 2 minutes a week to cardio, probably level off at 45 minutes or so when I get up to it.
Still haven't hit max weight in these workouts yet...I'll try to make pyramid sets with them once I've found the 10-rep max for them.
Squats are still abit low for my liking, but I'm working on going down as far as possible now while still keeping good form, so I don't care about the weight yet. It'll also turn into a proper pyramid set once I find the 8rep max.
These workouts aren't too draining actually, I've been working on eating as much real protein as possible(steak, tuna, fish) with carbs and fats as well. Putting an emphasis on diet and rest and water this week, getting that sh1t under control.
bought gloves, still need straps...I don't know where to get them though, we don't have any devoted exercise equipment store around here and the general sports joint didnt have them...
P.S. Rugby training starts in a couple months!!!
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
- Reaction score
- 55
Tuesday
Workout#1
- Incline Dumbbell - 6-10 Reps - 3 sets
set1: 35x10
set2: 45x10
set3: 50x10
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
set1: 35x10
set2: 45x10
set3: 50x8
- Hammer Strength Decline - 6-10 Reps - 3 sets
set1: 30x10
set2: 40x10
set3: 45x10
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
set1: 25x10
set2: 30x10
set3: 30x10
----------------
Cardio:
32 minute intervals(4.0mph/8.0mph)
----------------
Okay, I believe that I'm doing the Hammer Declines wrong...This is the second time I've done that workout and both times did something bad to my shoulders. I might exchange Hammer Declines for Dips next week.
Only had 3 hours sleep last night, and an exam this morning, so I was a little beat up going into the workout. I'm sure I can put better numbers up next week, so we'll see how that goes as well.
One more thing...With this workout, I've opted to not use barbells(bb bench press, etc), is this a good idea for improving strength?
peace
Workout#1
- Incline Dumbbell - 6-10 Reps - 3 sets
set1: 35x10
set2: 45x10
set3: 50x10
- Dumbbell/Smith Bench - 6-10 Reps - 3 sets
set1: 35x10
set2: 45x10
set3: 50x8
- Hammer Strength Decline - 6-10 Reps - 3 sets
set1: 30x10
set2: 40x10
set3: 45x10
- Incline Dumbbell Flyes - 6-10 Reps - 3 sets
set1: 25x10
set2: 30x10
set3: 30x10
----------------
Cardio:
32 minute intervals(4.0mph/8.0mph)
----------------
Okay, I believe that I'm doing the Hammer Declines wrong...This is the second time I've done that workout and both times did something bad to my shoulders. I might exchange Hammer Declines for Dips next week.
Only had 3 hours sleep last night, and an exam this morning, so I was a little beat up going into the workout. I'm sure I can put better numbers up next week, so we'll see how that goes as well.
One more thing...With this workout, I've opted to not use barbells(bb bench press, etc), is this a good idea for improving strength?
peace