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 Post subject: jps' journal
PostPosted: Tue Apr 07, 2009 8:12 pm 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
I have recently started a new program and decided I'd start a journal...both written and online...to get some feedback.

A little background: I have been lifting for a couple months doing an awful 2 day split I came up with, and have decided to change to a different 2 day split that I found here at ExRx. I work out at home....and don't know any of my 1RM....and can't push too far with some things due to not having a partner. I work a physical job that makes it difficult to want to work out some days....and I wonder if my body is even getting enough rest. Anyway....I am ready to start pushing myself a little harder.

Goals? I'd like to get larger. I'd like to lose the tire around my stomach...the neck fat....and the man boob thing that was starting! :eek: Get stronger and more fit. Some of the reading I have done makes me think I fall in the bodybuilding category....<shrug>

I'll start with yesterdays workout, since I got a lat machine and it was the first day using it.

Mon. 4/6/09

Bench Press
100 12reps
120 10 reps
140 ?
160 didn't do this weight...need more weights

Lat Pulldown <----first time doing this...playing with weight
60 12 reps
70 10 reps
80 9 reps
will add more weight on Thursday

Incline Dumbell Bench Press <----need more variety of weight to use DB's...used bar and very dangerous the way my bench is set up, so kept weight low for control
70 12 reps
70 10 reps
70 10 reps

Seated Row <----first time doing this exercise....playing with weight
40 12 reps
60 10 reps
80 09 reps
will add more weight on Thursday

Military Press
65 10 reps
75 08 reps

Upright Rows
40 10 reps
50 09 reps

Shrugs <----new exercise....playing with weight
50 10 reps
60 10 reps



Today:

Squat
50 12 reps
60 10 reps
70 09 reps
80 07 reps
will raise weight on Friday

Leg Curl
45 12 reps
50 10 reps
55 10 reps
60 08 reps <----ouch!

Calve Raises
60 15 reps

Tricep pushdown <----another new exercise
35 12 reps
40 10 reps
45 10 reps
50 09 reps
will raise weight on Friday

Barbell Curls
45 12 reps
50 10 reps
55 10 reps
60 07 reps <---- new high

Incline Leg/Hip Raise
3 sets to failure/bad form


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 Post subject:
PostPosted: Thu Apr 09, 2009 7:15 pm 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
100 12 reps
110 10
130 08
150 03 <---new max

Pulldowns
70 12 reps
80 10
90 07

Incline DB BP
30 12 reps
40 10
40 10
First time doing DB BP's...lol. Talk about wobbly....may take a couple workouts to get better stability.

Seated Row
50 12 reps
70 10
90 09
New handle! Not sure what its called...double handle? Much better than a straight bar.

Military Press
65 10 reps
75 07

Upright Row
40 10 reps
55 09

Shrugs
60 12 reps
80 10


Overall a decent workout....considering my workload has been crazy. I am a flooring subcontractor, and I am in the 'heavy' stage of a house. Many tons of material being moved around and installed.


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 Post subject:
PostPosted: Fri Apr 10, 2009 7:44 pm 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Incline leg/hip raise
3 sets to failure/bad form 15/12/11

Squat
50 12 reps
65 10
75 08
85 07

Leg Curl
40 12 reps
50 05
50 05
Pain in the back of left knee....probably due to my job....happens from time to time. Had to cut this one short.

Calves
70 15 reps

Tricep pushdown
35 12 reps
45 10
50 08
60 08

Barbell Curls
40 12 reps
50 10
55 08
60 07
65 05


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 Post subject:
PostPosted: Sun Apr 12, 2009 6:17 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
090 12 reps
100 10
110 08
130 06
150 03

Pulldown

70 12 reps
80 10
90 08

Incline DB BP
30 12 reps
35 10
40 08
50 05

Seated Row
50 12 reps
60 10
80 10
100 08

Military Press
65 12 reps
75 08

Upright Row
40 12 reps
55 09

Shrugs
65 12 reps
85 10

All around good workout for me....I will however lower weight on the pulldowns. Form gets bad pretty quick on the 3rd set.


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 Post subject:
PostPosted: Mon Apr 13, 2009 5:24 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Incline Leg/Hip Raise
3 sets to fail/bad form 15/13/11

Squat
50 12 reps
65 10
80 08
90 06
100 05

Leg Curl
20 12 reps
30 10
40 08

Calf Raise
80 12 reps
80 12

Tri Pushdown
35 12 reps
45 10
55 08
65 06
75 04

BB Curls
40 12 reps
50 10
55 08
60 07
65 05

Note's: Took it easy on the leg curls due to my left knee. End of third set started getting painful....better than last workout though. Maybe having yesterday off from work helped. We'll see...if not I guess DL's will be better for my knee issue. ??


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 Post subject:
PostPosted: Wed Apr 15, 2009 9:07 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
080 12 reps
100 10
120 08
140 05
150 03

Pulldown
60 12 reps
70 10
80 08
85 06

Incline DB BP
30 12 reps
35 10
40 08
50 06

Seated Row
50 12 reps
60 10
80 09
100 07

Military Press
65 12 reps
75 10

Upright Row
45 10 reps
60 08

Shrugs
65 12 reps
90 10

Notes: Very good workout for me....pulldowns still don't feel right though. Bar should be coming down to the chest right? And I almost feel like I am hitting my shoulders too much.


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 Post subject:
PostPosted: Thu Apr 16, 2009 6:55 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Incline Leg/Hip Raise
3 sets 15/13/11

Squat
50 12 reps
65 10
80 08
90 06
100 05

Leg Curl
20 12 reps
30 10
40 08
40 10

Calf Raise
80 14 reps
80 14

Tri Pushdown
35 12 reps
45 10
55 08
65 07
75 04

BB Curls
40 12 reps
50 10
55 08
60 06
65 05

Notes: All around decent workout...great news on the left knee....very little pain in 3rd set and 4th set it was gone. Couple more days rest and easier days at work and I should be back to normal.

I'm thinking about doing some incline situps for a couple weeks to break things up on the abs....


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 Post subject:
PostPosted: Sat Apr 18, 2009 6:10 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
080 12 reps
100 10
120 08
140 06
150 03

Pulldown
60 12 reps
70 10
80 08
90 06

Incline DB BP
30 12 reps
35 10
40 08
50 06

Seated Row
50 12 reps
60 10
80 09
100 8

Military Press
65 12 reps
80 07

Upright Row
45 12 reps
60 08

Shrugs
065 12 reps
100 10

Woot!


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 Post subject:
PostPosted: Sun Apr 19, 2009 6:19 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Incline Situps
3 sets/15 reps

Squat
50 12 reps
65 10
80 08
95 06
105 04

Leg Curl
20 12 reps
30 10
40 08
50 06
60 05

Calf Raise
80 15 reps
80 15

Tri Pushdown
35 12 reps
45 10
55 08
65 06
75 04

BB Curls
40 12 reps
50 10
55 08
60 06
70 05

Notes: I'm stoked! No pain in the left knee doing leg curls! Feels great being able to do the whole leg workout! Seeing some progress....slowly adding weight...seems every workout there is a small increase somewhere. :grin: Squats may be a problem in the near future....I don't have a rack.


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 Post subject:
PostPosted: Tue Apr 21, 2009 5:53 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
080 12 reps
100 10
120 08
140 06
150 03

Lat Pulldown
50 12 reps
60 10
70 08
80 06

Incline DB BP
30 12 reps
35 10
40 08
50 07

Seated Row
50 12 reps
60 10
80 08
100 07

Military Press
65 12 reps
80 08

Upright Row
45 12 reps
65 07

Shrugs
65 12 reps
100 12

Notes: I dropped weight on the pulldowns.....thought my form was bad, so lower weight and slow deliberate motions......felt better. Decent workout considering I was dead tired and totally not motivated. Been feeling sluggish the past couple days....<shrug>


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 Post subject:
PostPosted: Wed Apr 22, 2009 5:37 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Decline Situps
3 sets 15/15/15

Squat
50 12 reps
65 10
80 08
95 06
110 05

Leg Curl
30 12 reps
40 10
50 08
60 06

Calf Raise
80 15 reps
80 15

Tri Pushdown
35 12 reps
45 10
55 08
65 06
75 05

BB Curls
40 12 reps
50 10
55 08
60 06
70 05

Broke a good sweat today....feels good.


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 Post subject:
PostPosted: Fri Apr 24, 2009 6:51 pm 
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Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
80 12 reps
100 10
120 08
140 06
150 04

Lat Pulldown
50 12 reps
70 10
80 08
90 05

Incline DB BP
30 12 reps
40 10
45 08
55 05

Seated Row
50 12 reps
70 10
80 08
90 08

Military Press
70 11 reps
85 07

Upright Row
50 10 reps
70 07

Shrugs
75 12 reps
110 12

Notes: Workout felt great....more sweat! Gotta love it! I added more carbs to my diet today, and added a 1/2 a scoop more protein (I haven't been doing the full recommended serving size) and a banana to my preworkout shake. More energy today for sure....


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 Post subject:
PostPosted: Mon Apr 27, 2009 10:05 am 
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Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Workout from 4-25-09:

Decline Situps
3 sets 15/15/15

Squat
80 11 reps
80 09
90 07
100 05
115 04

Leg Curl
30 12 reps
40 10
50 09
60 06
70 03

Calf Raise
80 15 reps
80 15

Tri Pushdown
40 12 reps
50 10
60 08
70 06
80 03

BB Curl
40 12 reps
50 10
60 08
70 05
75 04

Notes: Great workout.....went up on most everything. I celebrated by going to a German beer garden and drank many liters of Dunkel and ate a Jagershnitzle with spatzle........a cheat day to say the least... :lol: I spent most of yesterday recovering.

Squats will become more difficult until I get some sort of a rack. Wish I would have thought things through a little more and bought a rack setup instead of just a simple lat cable pulldown machine....<sigh>


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 Post subject:
PostPosted: Mon Apr 27, 2009 5:40 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Bench Press
80 12 reps
100 10
120 08
140 06
150 04

Lat Pulldown
50 12 reps
70 10
80 08
90 06

Incline DB BP
30 12 reps
40 10
45 08
55 06

Seated Row
55 12 reps
75 10
85 10
95 09

Military Press
70 12 reps
85 07

Upright Row
50 11 reps
70 07

Shrugs
85 15 reps
120 12

Notes: Good workout considering I feel weak and nauseous from Saturday night....almost didn't work out today because of it.


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 Post subject:
PostPosted: Tue Apr 28, 2009 5:43 pm 
Offline
Associate Member
Associate Member

Joined: Sat Mar 28, 2009 2:21 pm
Posts: 397
Location: Florida panhandle
Squat
60 12 reps
80 10
90 08
100 06
115 04

Leg Curl
30 12 reps
40 10
50 08
60 07
70 04

Calf Raise
80 15 reps
80 15

Tri Pushdown
40 12 reps
50 10
60 08
70 06
80 03

BB Curl
40 12 reps
50 10
60 08
70 06
80 03

Decline Situps
3 sets of 15

Notes: I feel terrible....feel sick, flu like. Almost hurled twice....but kept at it. Probably should have taken the day off....


edited to add situps


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