ExRx.net

Male, 27, 6’0”, 180

I’ve been working out for a long time, but for 7 years I was doing a very typical ineffective beginner workout (Too many machines, not enough compound movements, and too much upper-body). I’ve been doing a lot of research and reading on exercise and fitness for the last few months, and I think I’ve really just started working out effectively. My squats are way behind the rest of my lifts because I’ve just started going much deeper. I’m posting this log mostly just to keep tract of what I have been doing, but I’d love to hear any comments about how I could improve.

I start every workout with a 5-minute warm-up on a heavy bag, and a core routine. I stretch after every workout focusing on hip mobility. As far as diet goes, I just make sure to get my three square meals, and drink a protein shake with a banana after workouts. Ultimately I’d like to continue to get stronger and replace 5-10 lbs of fat with 15-20 lbs of muscle, but I’m in no hurry on the weight gain.

My first workout entry will be the one I did last Friday:

8/12/2007
1. Power clean/ front squat/ push press (all one motion): warm-up, 8 x 95, 5 x 115, 5 x 115
2. Bench Press: warm-up, 10 x 155, 4 x 185, 4 x 185
3. Dead lifts: warm-up, 10 x 225, 5 x 275, 5 x 275
4. Pull-ups: body weight warm-up, BW+15 x 8, BW+25 x 5
5. Upright rows: warm-up, 8 x 95, 5 x 105, 3 x 115

8/13/2007
20 minutes interval trail running

8/14/2007
Rest/ Frisbee golf

10/15/2007
hang clean&push press: 135 x 2 sets of 4
dead lifts: 305 x 2 sets of 3
Bench press: 185x2 sets of 4
deep squats: 185 x 2sets of 4
one leg calf raises: body weitht + 95 x 2 sets of 5

10/16/2007
20 minutes Interval training on stationary bike

10/17/2007
One handed dumbell snatch: 60lbs x 3 sets of 10
dumbell side lunges: 80 lbs x 3 sets of 10
dumbell bent over rows: 65 x 3 sets of 10
inclined dumbell chest flys: 70 x 3 sets of 10
hamer curls: 40 x 3 sets of 10
dumbell triceps extentions: 25 x 3 sets of 10



10/19/2007
single leg squats: body weight + 40 x 3 sets of 14
cleans: 115 x 3 sets of 15
stiff legg deadlifts: 185 x 3 of 15
declined bench press: 145 x 3 of 14
military press : 95 x 3 of 14
Calf raises: 135 x 3 of 15

10/21/2007
My friend bailed on the Frisbee golf game today, so I brought my dog for company while I golfed alone. The problem was that my dog kept bringing the disks back to me. On the tea-off shots, and midrange drives, the disk goes far enough that I can’t see where it lands. Obviously I can’t outrun a large dog, but if I threw the disk, then sprinted at top speed down the fairway, I could get close enough to see where the disk landed before the dog picked it up. The course I was playing was 21 holes, and each hole required at least one or two full speed, 100-200 foot sprints, jumping over bushes and boulders, up and down the sides of hills, weaving through trees, and finally wrestling the Frisbee away from my 90lb dog. I had planned on doing a HIIT routine today, but after this I was so beat that I couldn’t have done it if I tried.

It was actually kind of fun, I’ll defiantly do it again sometime as a change of pace from my typical routine.