Scars' workout journal.

[Scars]

I'm on my 4th week now of lifting, and I'm deciding to keep a journal.

This is my first year weight training, and I'm about 6'0 140 lbs. So try not to laught too hard at my stats.

Today I bench pressed 10 reps of 85. Which fealt pretty good considering 2 weeks ago I could only do 8 reps @ 85. Today I did them with ease. Then I upped the weight up to 95 and I did 8 of those. (8 seems to be my number I guess.) I kept the weight at 95 and I did one more set, I think my last set I only did about 6. I wanted to finish to atleast 8 but my muscles gave out.

Incline press, I started with 75 lbs. I did about 8 of those. My spotter had to help me on the last few. We decided to lower the weight. So I finished 10 reps at 65. Then I did one last set, I think I only did about 4. Yeah, I slacked a little.

After that I did some barbell curls. 10 reps @ 40. then 10 reps @ 50 x2 (twice.) then I decided to try 60, and I could only do it once. heh.

Then I did some dumb bell bench presses. Started with 20 lbs in each hand did 10 reps. Then went up to 25 did 10 reps. Then went up to 30 and did 10 reps. They seemed a little easy. So I'm thinking next workout go 30, 35, then 40.

Then I did some dumb bell curls. I did like 10 reps @ 20 lbs. Then I did 10 reps @ 25. But another dude in my class said I was doing them wrong because I was bending my back, which admittedly I was. So I don't count the 25s. I posted a thread about this earlier. My left arm is weaker than my right. I can do girls easily in my right hand, but for my left hand I have to "cheat". I'm thinking I might just lower the weight until my left hand can catch up. So next workout I might just do 20s in each hand, MAYBE 25 on the last one. But if I see myself cheating, I'm going to lower the weight again.

And that is pretty much it. We barely had any time to work out, I didnt even get to finish my program. I do weights class in my school, and the class is crowded. We usually never get out workouts done, so I try to just focus on the core workouts. and I avoid machines and just do free weight exercises. But yeah. Any tips/advice is very much appreciated, comments.. anything.

 

[Quiksilver]

Thatta boy!

It ain't about what you start at mate. It's about how much you improve, that's where respect is earned.

Now down to business...

What are your longterm and shortterm goals? Give us heaps of detail, really try to think about this one.

And, post up everything(see: EVERYTHING) that you've eaten the past two days. The reason is to find out what your metabolic rate is, so we can decide how to optimize your performance so you aren't spinning your wheelz.

Good luck bro, if you stop updating this weekly, we're gunna hound your ass.

p.s. your log is now in the Workout Logs sticky in the h&f vault.

 

[Scars]

My long term goal is to get bigger, and to gain weight. I want to get to atleast 160 lbs. Seems reasonable if I keep at it right?

Short term goal is to just get stronger. Every week I want to be lifting more than I did last week. I know things will level out eventually and move a little slower, but for now I wanna keep it intense.

Yesterday, I ate steak some mc donalds. And ****, I don't really remember. I know I had a ton of snacks inbetween. I need to start eating healthier.

Today, I had some poptarts. Then I came home and ate some top ramen. Then I had some whey protein shake. I know, I need to eat more. But it's so expensive, and my mom needs to go grocery shopping. I'm about to go cook up some eggs though. But I will log my meals starting to day, cause I know that is a big part of weight training obviously.

 

[Warboss Alex]

post up your whole routine in a format like:

day 1
squats
core
abs

etc..

same with diet, log everything and be anal about detail for the first while.

 

[Scars]

Sorry, I forgot to write my schedule down. Again. I just follow the football training program. It's on our white board at school and it has monday-fri and I just do all the exercises for the day. I'm sure if I update it enough there will be a pretty good idea of what exercises I do those days, then I can go back and edit them in later.

(Wednesday Sept. 5th 07) was cardio day. We ran for about 15 minutes. Did our strecthes. Then we did a bunch of abs. We're suppoused to do about 600. I think I only finished about 250. I did 50 regular crunches, 50 alternating. Then I did this thing where you rest your arms on this thing then lift your legs up (works lower abs ) 3 sets of those ranging from about 15-20. Then I did some other hard ab work outs involving leaning off a bench and lifting my legs etc. We're suppoused to get 600 done, but it's so hard when you have all these other work outs to do. I did some jumping routines where you hop over a line on one foot, switch feet then do both feet. I did that 30 x 3. Then I think that was about it. I didn't have time to finish my other ab work outs or doing any foot fires. I still got a good workout though.

(Thursday 8th, 07) was another arm day. Started off running then did our strecthes. Then I did some dumb bell presses. I think I started with 25's and did 10 reps. Then 10 reps of 30 then 10 repsof 25. Then I did some incline dumb bell presses. I think I did 25 all 3 sets. Just wasn't feeling them that day. My arms seemed really sore and were shaky, but atleast I finished all my sets. Then I did some arm curls. If you read my last post I had problems with my left hand keeping up with my right. So I started with 20s in each hand. Then I went up to 25 and finished my other two sets of 10. After that I did some hyperextension stuff. I think that's what it's called. It's just basically this arm machine stuff like pulling down on rope with weight attached to it. I fricken hate those machines and to be honest I wasn't really feeling them that day but I still did them anyway. It's a pain in the ass to describe all the different exercises, but one machines where you pull down I think I did about 90 lbs and did 10 reps. I think I tried 100 and could only do like 6 or 7 reps. Then there was another machine which is a little more wide gripped, and you pull it to your chest. I think I did about 90 lbs on that too. I wasnt really feeling them. So I just did like one set of however many I could push myself to do then I left. I think it was about 8. After that I think I did one more set or curls but using barbells this time. I started at 40 and did 10 reps. Then did two more sets of 10 at 50 lbs. Then we did 25 pushups, and that was the endof my workout.

Today we took a rest day and watched a movie one squating. So there was no working out today.

Next workout day is monday, so I'll update this then.

 

[Scars]

Wow. I kinda forgot about this journal. I've came a long way sense the beginning of the semester. We did bench press maxing and I did 135. I'm pretty proud.