WORLDS BEST WORKOUT JOURNAL! (by Perfect10)

[Perfect10]

Hey everyone!

I'm going to keep this short because this is for me to write and for you to read if you're intrested or just plain bored, I don't care. It's so I'll remember what I've done and also hold my motivations high (Which is acctually at the top right now, but you never know).

I'm now doing my army time and it's is 9 months. Where I'm from its obligatory which isn't a very nice way to spend my tax money
I'm in a "marine" type brigade but we are called "Coastal Infantery" so we do our buisness at the coast and islands. It's like the third toughest line in the army, coming after Parachute infantery and Diving infantery.
I of course didn't know that before I chose that line

So now the last three months I've got alot of spare time now that the new recruits joined, and I'm learning them some stuff. Takes about 3h of my day.
Rest is freetime.

On my freetime it's boring so I go workout. I've not worked out before so I went on a site called Ironaddicts.com. I took a beginners guide from there and here I am, ready to write this sh!t.
I can write only about once a week when I come home 'cause there isn't really a way to use the internet there.

Here goes nada!

Stats:

Age: 19
Height: 6.4 ft
Weigth: 220 lb (Fatty fatty)
Bf%: 20%

Is there anything more? Don't think so.

In the next post I'll write what I've done the past week.
(Well I didn't keep it THAT short after all)

 

[Perfect10]

Monday 3/8/2009
This week goes on learning my strength and how much I should use.

Bench 5,5,5 70kg (Not easy, not hard)

Incline bench (db) 5,8,8,8 first set with 40kg which was too heavy then I took 30 kgs because I hurt my breast.

Dumbell shoulder press 8,8,5 1 sets with 30 kg which was heavy as **** so I reduced to 20 kg

Skull crush 5,10,10 first set with 25 kgs too heavy so I swithed to 15 kg.

Abs 10,10,10 with a 20 kg weight on my chest.
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Wednsday 5/8/2009

Deadlift 5,5 first set 90 kg second set 100 kg.
First time I tried, I was so excited and nervous! NO ONE does this at the gym and I've never even seen people do this in real life. I have to learn the tecnique cause my back muscles we're sore the next day.

Legpress 10,10 150kg

Chin pulldown 6,6,6,6 60kg.

Biceps 8,8,6 25kg

Calfs on a wooden block with one foot. 3x15 or something lost count becouse my ankle started to make sounds. Not cool.
_________________
Friday 7/8/2009

Incline bench (db) 8,8,8,6 Started with 36 kg and It felt light so I took 40 kilos for the rest of the sets. Used different weights than on monday and it felt lighter? Crappy incorrect weights. Last set lost balance.

Bench DB 4,4,8,8 two first sets with too heavy because there we're missing weights that I wanted so I took 40kg again and it was too easy **** ****ing army quality gyms.

Dumbell shoulder press: 8,8,8 took all with 20kg with is not good

Tric pushdown: 10,10,5 Well **** there is no ropes so I did it with a metally
thing started with 40kg and last with 60kg because I was pissed off.

Abs: 10,10,10 with 10kg weight, it was very much inclined.


There we go, my workout for the week!
Hope you like reading this as much as I like working out

 

[Quagmire911]

Don't go to heavy on the accessory stuff. Hit the squats/deads/bench/ohpress hard, but don't fail on them either. With the accessory, it should be working you, but you shouldn't be struggling to complete reps.

Here is a deadlift article:

http://www.ironaddicts.com/forums/showthread.php?t=20524

Keep it up,

Quagmire

 

[Drum&Bass]

I think its to early for you to be hitting anything hard. It took me YEARS to learn each of those 4 lifts to perfection and there are still slight tweaks I am still learning about to maximize lifting efficiency. So far judging from your log your hurting yourself from eagerness to lift heavy and get strong.

Take your time, trust me !! The only way to truly learn how these lifts are properly executed is through repetition...over and over again..until the movement makes sense and feels intuitive to the point where your able to execute the movement with explosive speed (without any snaps crackles or pops from joints).

Use light weight and forget using low reps and forget pyramiding the weight upwards for now. If your just starting out with no one to teach you anything (besides the net) dont even think about strength routines at this point. RE-TRAIN your brain to forget about sets reps and LOCKED numbers. At this stage of your game you should be focusing on 2 things...Neuromuscular control and proper movement.

FOCUS ON WHICH MUSCLES ARE STRESSED DURING A MOVEMENT AND THE PROPER WAY TO MOVE.

that will only happen by lifting the same weight over and over again for high reps until your able to FEEL which muscles are working and your able to FEEL where your strongest leverages are during the movement.

 

[Perfect10]

So basically I've got to learn the proper tecnique before lifting heavy, yeah makes sense otherwise I'd try something too heavy and hurt myself with faulty technique. Start with low to get the movement better.
Thanks guys that you told me now so that I haven't hurt myself yet.
Next workout I'll be doing squats, and those I don't know AT ALL! No one does them in the gym so I've got no one to teach me the proper way

 

[Huffman]

I can only support this, I once hurt my collarbone pretty bad from bench pressing 85kg, which was my max at the time... so even if your body can handle it it doesn't mean it's safe.

I know it feels great to roar and hit the bar with all you've got but you'd better damn well know what you're doing, especially when it gets heavier than you're used to.

 

[Perfect10]

Back again and more powerful that EVAR!

Havent been able to write since 8/8 because I didn't get my weekend vacation. No biggie. So instead I trained in the gym
I can't remember the reps and weights I used 'cause they vary from day to day but what I do know is that I've become stronger! I think my form is better, atleast my friends said I look bigger? I think it's just my posture, which weightlifting has helped with I stand my straighter than before. I haven't lost any weight in kilos but I think it's some muscles building and some fatburning.

Either way it's been really fun! My enthusiasm for weightlifting has caught up with my room friends in the army and now they as well have started going to the gym. I've offered IA's routine but no one is intrested, but that's their fault.

I'm still trying to learn squats and deadlifts without hurting myself. I saw this guy doing deadlifts, a sarge or something, so I went to ask him if he could show me how he deadlifts (this is again the first time I've seen a person deadlift, ever). So he showed me and it was totally different from what I had been doing. My main problem is that when I try to lift the bar up my knees are in the way so I would bend the knees a bit first which would **** up the whole lift and hurting my back.
Now what he did was that hes knees were very little bended in the start and he'd lift it up with hes entire back and legs. I've watched some videos on youtube but it's always better to see live where you can watch from all angles.

Only problem with squating is shaky-syndrome so I'm starting slow and soon I'll be able to lift well.

That's all for today!
Hope you like reading this as much as I like working out!
Good sunday everybody!