PDA

View Full Version : Cue-Ball's weight training journal



Cue-Ball
03-07-2002, 08:57 PM
Alright. I've finally decided to get serious about weight lifting and changing my physique. I started working out about three weeks ago but have just started to figure out what i'm doing. My goal is to gain a visible amount of lean muscle and get to ~15% body fat by June 1st. I would like to be able to see my abs by then, but gaining mass and losing weight at the same time might be tough. Hopefully i can gain for the first 2-2.5 months and then cut for the last two weeks or so. I don't have any pictures right now but should be getting a digital camera soon.

My current stats:
28 years old, 6'2", 190lbs.
According to my crappy calipers, i'm running about 24% body fat. Not sure if that is at all accurate, so i'm just going to use the "how hot am i" rating instead. :D

Diet will consist of 6 meals daily, starting with a protein shake in the morning before my 7am workouts. I'm going to try to stick to ~200 protein, ~200 carbs, ~40 fat. This may fluctuate a bit since i eat lunch at the cafeteria at work and can't find *exact* details on the nutritional value. I will try to keep my eating clean though (with the exception of a cheat day on Saturdays).

Here's my planned schedule:
Sunday - Cardio (30 - 60 minutes)
Monday - Lower body
Tuesday - Upper body
Wednesday - Cardio
Thursday - Lower body
Friday - Upper body
Saturday - Off (cheat day for meals. will try to include exercise outside of the gym).

Cue-Ball
03-07-2002, 09:05 PM
I'll be posting my workouts for Monday-Thursday (today) all at once. I have them recorded on my paper gym-journal and i want to make sure they're here for the record. Plus signs indicate that i should increase weight next session. Minus signs indicate that i should decrease. I'll try to go up 5-10lbs for each major muscle group each week. This first workout is a little quirky since i was still finding a good starting weight for each exercise.

Quads
Leg Press - 12x180, 10x360, 10x360
Leg Extensions - 15x80(+)

Hamstrings
DB Lunges - 12x25's(-), 5x50's(-)
Leg Curls - 15x50(+)

Calves
Standing Calf Raises - 12xBW, 10xBW+150(-), 10xBW+130(-)
Seated Calf Raises - 15x50

Abs
Crunches - 10xBW
Leg Raises - 6xBW
Crunches - 6xBW
Leg Raises - 10xBW

Cue-Ball
03-07-2002, 09:26 PM
Chest
BB Bench Press - 12x100
DB Bench Press - 10x55's, 10x55's
DB Flyes - 15x35's

Back
DB Rows - 12x25's, 10x40's, 10x40's
Wide-Grip Pulldowns - 15x60(+)

Shoulders
DB Overhead Press - 12x15's, 10x30's, 10x30's
Side Raises - 15x12's

Biceps
Preacher Curls - 10x60(-), 10x50
Hammer Curls - 10x25's

Triceps
Lying Tricep Extensions - 10x35's(-), 12x20's(+)
Overhead Tricep Extensions - 12x12's

Then i tossed in 20x20lbs cable crossovers since my pecs didn't feel tired. I may need to work harder on flyes. My arms were toast, but my chest wasn't yet.

Cue-Ball
03-07-2002, 09:28 PM
45 minutes on the elliptical machine. Kept my heart rate at 130 or higher the whole workout (to maximize fat burning). Hit 150HR for a while when Orbital and Prodigy came on my headphones. :)

Cue-Ball
03-07-2002, 09:31 PM
Saturday was my day off. Even so, i didn't cheat on my diet too badly. I had a few chocolate turtles, but everything else was reasonably clean.

Sunday i missed my cardio workout altogether. I got up early and went to the rally races with a friend. We had to leave by 10am and didn't get home until 7pm. My gym is only open from 11am to 7pm on Sundays. Would have swapped my workout to Saturday had i know ahead of time. Next time i'll try to plan accordingly. Didn't eat great since there was only one place to eat in the town we were in. Had a turkey hoagie but it had mayo on it (yuck). Drank lots of water and had jerky and protein bars the rest of the time.

Cue-Ball
03-07-2002, 09:41 PM
Normally i'm going to be upping my weights on my Monday workouts, going up 5-10lbs from the previous week. However, since i wasn't sure about most of my weights last week, this weeks workouts won't go up in weight. I'll increase weight starting next week.

Quads
Leg Press - 12x180, 10x360, 10x360
Leg Extensions - 15x90

Hamstring
DB Lunges - 12x12's, 10x30's, 10x30's
Leg Curls - 20x60(+)

Calves
Standing Calf Raises - 12xBW, 10XBW (one leg -), 10xBW+100
Seated Calf Raises - 20x50(+)

Abs
Incline Sit-ups - 10XBW(Rung3)
Incline Leg Raises - 6xBW(Rung3)(-)
Incline Sit-ups - 6XBW(Rung3)
Incline Leg Raises - 10xBW(Rung3)(-)

I've determined that my calves just aren't strong enough to do one legged raises on the machine. I can do one-legs with bodyweight + dumbbells without too much problem, but not when i'm using this machine. Unfortunately, it's the only thing in the gym with a high enough platform to really let me stretch the calf muscles. Otherwise i'd just use bodyweight and free weights.

I've also determined that i like incline sit-ups better than other ab exercises. I have an easier time with them and don't feel the pressure on my lower back that i feel with crunches. Will have to go down to the 2nd or 1st rung in the future though. I was really cheating on the leg raises.

Cue-Ball
03-07-2002, 09:48 PM
Chest
BB Bench Press - 10x100 (somehow, i spaced my last two warmup reps)
DB Bench Press - 10x55's, 10x55's
DB Flyes - 20x35's

Back
DB Rows - 12x25's, 10x40's, 10x40's
Wide-grip Pulldowns - 20x80

Shoulders
DB Overhead Press - 12x15's, 10x30's, 10x30's
Side Raises - 15x12's

Biceps
Preacher Curls - 10x50, 9x50 (the last set was a real struggle)
Hammer Curls - 10x25's

Triceps
Lying Tricep Extensions - 10x25's, 10x25's
Overhead Tricep Extensions - 10x15's

Then i threw in some cable crossovers again. I just never feel the burn in my pecs like i want to. Looks like my arms are the weak link (not what i would have thought). Did 10x30's and 10x40's cable crossovers. Might start doing these after the DB flyes in the future.

Cue-Ball
03-07-2002, 09:49 PM
45 minutes on the elliptical again. Kept the heart rate between 130-145 or so. If i can get my ass into the gym a few minutes earlier i'll start trying for a full hour.

Cue-Ball
03-07-2002, 09:54 PM
Quads
Leg Press - 12x180, 10x360, 10x360
Leg Extensions - 15x90

Hamstrings
DB Lunges - 12x12's, 10x30's, 10x30's
Leg Curls - 15x80(+)

Calves
Calf Raises - 12xBW, 10xBW+80(+), 10xBW+80(+)

Abs
Incline Sit-ups - 10xBW(3R)
Incline Leg Raises - 10xBW(2R)
Incline Sit-ups - 10xBW(2R)

Lower Back
Stiff-Leg Deadlifts - 10x50
Deadlifts - 10x90

Threw in the deadlifts at the end because my lower back has always been problematic. I'm hoping that i can make it stronger using these lifts. But since it's so bad, i'm going to have to be careful not to overdo it and use good form.

Cue-Ball
03-08-2002, 09:55 PM
Chest
BB Bench Press - 12x100
DB Bench Press - 10x55's, 10x55's
DB Flyes - 15x35's
Cable Crossovers - 10x40's

Back
DB Rows - 12x25's, 10x40's, 10x40's
Wide-Grip Pulldowns - 20x75's

Shoulders
DB Overhead Press - 12x12's, 10x30's, 15x30's
Side Raises - 12x12's

Biceps
Preacher Curls - 10x50, 10x50, 15x50

Triceps
Seated Tricep Extension - 10x25's, 10x25's, 7x25's

This is my last weight day for the week. Next week i'll try to move up my weights 10lbs for the big muscle groups (chest, quads) and 5-10lbs for the smaller groups (biceps, triceps, calves).

Cue-Ball
03-09-2002, 02:17 PM
Did one full hour of cardio/fatburn on the elliptical machine today. Got lots of sleep last night to make up for my sub-8 hours during the rest of the week. Workout felt really great and i was sweating like a hog. Kept my HR above 130 the whole workout and was at 155 or so most of the time. Will have to put some new music on my MP3 player tonight so that the music i'm listening to now doesn't get too monotonous.

weight = 190 (still)
I figure i burned about 800 calories. At least, that's what the machine says :scratch:

Cue-Ball
03-11-2002, 08:40 PM
Quads
Leg Press - 12x100, 10x370, 10x370
Leg Extensions - 15x100

Hamstrings
DB Lunges - 12x15's, 10x35's, 10x35's
Leg Curls - 15x90

Calves
Standing Calf Raises (machine) - 12xBW, 10xBW+100, 10xBW+100
Seated Calf Raises - 10x90

Abs
Incline Sit-ups - 20xBW(3R)
Incline Knee Raises - 15xBW(2R)
Incline Sit-ups - 10xBW(2R)

Lower Back
Deadlifts - 10x100
Back Hyperextensions - 10xBW

I made a stupid, stupid mistake today. I wasn't paying attention and did my first set of leg presses at 100lbs instead of the 190 i had planned. I still upped my work sets from 360lbs to 370lbs though, so i guess it didn't hurt me too badly. I'm still trying to do a few lower back exercises on leg/ab day. The deadlifts are really light, but i don't want to overdo it. If i mess up my back it will throw my whole workout off. I'd rather go slow on my back and not have to worry about undoing my progress on the rest of my body.

I'm also thinking about doing three work sets + warmup instead of two + warmup. Even though i've read that two sets is just as good, if i have time i'd like to squeeze in the extra set. Time will be the factor though. I cannot let my workouts go over 1 hour.

Cue-Ball
03-12-2002, 10:25 PM
Chest
BB Bench Press - 11x110 (note that all my barbell weights do NOT count the weight of the bar)
DB Bench Press - 10x60's, 10x60's, 8x60's
DB Flyes - 14x40's

Back
DB Rows - 12x30's, 10x50's, 10x50's, 10x50's
Wide-Grip Pulldowns - 15x90

Shoulders
DB Overhead Press - 12x15's, 10x35's, 9x35's, 10x35's
(not enough rest between the 1st and 2nd work sets)
Side Raises - 15x15's (cheated those last three badly)

Biceps
Preacher Curls - 10x60, 4x60, 5x60
(looks like the jump from 50 to 60 was too much. I'll try 55 next time.)

Triceps
Sitting Tricep Extension - 10x30's, 7x30's, 8x25's
(30's might be a little to heavy on these, but i'll try to grunt them out anyway since there are no 2.5lb add-ons for the dumbbells).

Cue-Ball
03-15-2002, 12:00 AM
I'm going to be changing my routine up a bit now. Instead of doing a 2-day split twice per week i'm going to do a 4 day split instead. I've also decided to drop my Wed/Sat cardio because i feel i can lose the fat that i need to just by doing weights and other activities on the weekends.

Leg Press
180x12, 380x10, 380x10, 380x8
will increase to 400lbs next week and go for 8 reps per set.

Leg Curls
100x10, 100x10, 100x10, 100x10
will increase to 120lbs next week and go for 8 reps per set.

Leg Extensions
100x10, 100x10, 100x10, 100x10
increase to 120 next week. 8 reps per set.

Calf Raises
BW+100x10, BW+100x10, BW+100x10, BW+100x10
Increase to 120lbs next week, 8 reps per set.

Tomorrow (Friday) will be shoulder and abs day from now on.
I'm also going to be adding a lot more fiber to my diet per the recommendations of Body Rx.

Cue-Ball
03-15-2002, 10:54 PM
DB Shoulder Press
35's x12, x8, x8, x8
(will move up to 45lbs next week)

Seated Lateral Raises
25's x8, 15's x8, x8, x10
(will move up to 20lbs next week)

Rear Deltoid Flyes
30x12, 40x8, 50x8, 70x10
(will try to do all sets of 70x8 next week)

Incline Sit-ups
3rd rung x20, x15
2nd rung x13, x12

Hanging Leg Raises
BWx10, x12, x10, x10

Machine Obliques
120lbs x 20 reps (per side)

Because i've never done shoulders on their own day, i was able to do more weight than i expected. I was used to doing shoulders after chest, by which time my shoulders were somewhat fatigued. Next week i'll probably have this problem on my other exercises as well. I'll just have to try a heavier weight than i would normally use.

I've started eating two bowls of Fiber One cereal for breakfast (following my protein shake and workout). This should allow me to meet my target of 60g of fiber per day.

Cue-Ball
03-19-2002, 08:23 PM
DB Bench Press
60's x8, x8, x8, x8

Incline DB Bench
50's x8, x8, x8, x8

Cable Flyes
40's x8, 50's x8

Flyes Machine
100 x8, 120 x8

Seated Tricep Extension
30's x8, x8, x8, x7

Tricep Cable Ext.
60 8x, x7, 50 x7, x6

I used to do dumbbell flyes but honestly didn't feel like i was getting a good workout from them. They were hard on the outside of the movement, but there was no resistance at the end of the movement (arms above chest). I think that the Flyes Machine gives me a much better workout, even though it doesn't really use any stabilizer muscles. Hopefully, DB Bench and DB Incline Bench will make enough use of my stabilizers that i can use the Flyes Machine to isolate my pecs.

This is my first week of the Sorta-BodyRx workout and i think it will work well. I got used to doing my entire body twice per week (two two-day splits) but this seems more targeted.

Cue-Ball
03-19-2002, 08:29 PM
Lat Pull-down
100 x10, 120 x8, x8, 120 ,10 (Go with 130lbs next week)

Seated Row
120 x8, x8, 100 x8, x10 (110lbs should be just right)

Wide Grip Row
80 x8, x8, x8, x10 (Go with 90lbs next week)

Seated DB Curl
40's x5, 30's x8, x8, x12 (Use 35's next week)

Preacher Curl
50 x8, x6, x6, x5

Again, this was a good workout. My biceps were really toast by the end. I might need to swap preacher curls and DB curls though. After the DB curls my arms are so tired it's hard to get started with the preachers.

Cue-Ball
03-21-2002, 08:13 PM
Leg Press
180 x12, 400 x8, x8, x8

Leg Extensions
120 x8, x8, x8, x8

Leg Curls
120 x8, x8, x8, x8

Calf Raises
BW+120 x8, x8, x8, x8

Don't think i'm getting enough calories each day. I'm going to figure it out tonight but i think i'm running around 2600-2800 per day. I'm going to try to up myself to 3500 per day (at least 200g protein).

Cue-Ball
03-22-2002, 10:14 PM
DB Shoulder Press
45's x8, x8, x8, x8 (jump up 5lbs per DB next week)

Seated Lat Raises
20's x8, x8, x8, x10 (jump up 5lbs per DB next week...even if you have to cheat those last few reps)

Rear Deltoid
70 x8, x8, x8, x8 (add 10lbs next week)

Incline Sit-ups
3rd rung x20, x15
2nd rung x10, x10

Hanging Leg Raises
BW x10, x10

Lying Knee Tucks
BW x20, x20

Machine Obliques
100 x10 left, 100 x10 right

I'm going to do lying knee tucks and/or machine crunches instead of hanging leg raises from now on. My lower abs aren't strong enough to do them after doing sit-ups. With the lying knee tucks i can really feel the burn and feel like i'm getting more benefit.

Cue-Ball
03-25-2002, 11:17 PM
DB Bench Press
60's x8, 70's x8, 70's x8

Incline DB Bench
60's x8, 60's x3, 55's x6

Machine Flyes
140 x8, x8, x8 (had to cheat a bit on the last two sets)

Seated Tricep Extension
35 x7R, 35 x4L
30 x8R, 30 x8L
30 x8R, 30 x7L

Lying Tricep Extension
25's x8, x8, x8

I tried for 80's on my first set on DB Bench and it just wasn't happening. I think i could lift the weight if i could just get it into position. The same is true for the Incline Bench. It takes more effort to get the weight into position to lift than it does to actually lift the weight. Sometimes i wish i had a lifting partner so i could use barbells instead. Tried something different on the Tricep Extensions today. Normally i do both arms at the same time but today i did one at a time. I need to find a 2.5lb weight for the dumbbells because the 5lb jump was just too much.

Accipiter
03-25-2002, 11:54 PM
if you're using two hands and doing them seated, they're called skullcrushers, or skulls

Cue-Ball
03-26-2002, 08:09 PM
I thought they were only technically skullcrushers if you use one barbell with both hands or if you use both hands on a barbell or EZ curl bar? Anyway, this is what i'm calling Seated Tricep Extensions: http://www.gymamerica.com/gti/exercise/exercise_animated_demo_popup/0,3132,1_di_264,00.html

I guess from now on i'll call them One-Arm Dumbbell Extensions.

Cue-Ball
03-26-2002, 08:18 PM
Lat Pull-downs
130 x8, x8, x8 (go up 5lbs next week)

Seated Row
120 x8, x8, x8 (these were pretty damn tough. keep this weight for next week)

Wide Grip Rows
90 x8, x8, x8 (increase by 10lbs next week)

Seated DB Curl
35's x8, x8, x8 (hold for next week)

Preacher Curl
50 x8, x8, x8 (these were tough, but i'll try to go up 5lbs next week)

Diet has been good so far. Keeping right around 3500 calories per day with around 300g protein per day. If i can just keep upping the weight and keep my workouts intense, i should gain some good mass before long. My physique is starting to change, though not as much or as quickly as i'd like. Hopefully the extra calories i'm eating now will help.

Cue-Ball
03-28-2002, 09:49 PM
Leg Press
205 x2, 420 x8, x8, x8 (+20)

Leg Extensions
130 x8, x8, x12 (+10)

Leg Curls
130 x8, x8, x12 (+10)

Calf Raises
BW+130 x8, x8, x12 (+10)

Weighed myself after working out today and was at 194.5 lbs. That's 3.5-4 lbs more than my start weight, and the first weight gain i've seen so far. I don't feel like i'm gaining water weight or fat, so i'm hoping at least a *little* of that is lean muscle.

heathj
03-28-2002, 09:53 PM
Hey dude you live pretty close to me :)

Cue-Ball
03-29-2002, 02:24 PM
Where you live at, heathj? I live in Kent but workout at the Renton Athletic Center (RAC) in on 108th in Renton. I'm going to be moving up north in another two months though. Probably somewhere near Bothell. Gotta start looking for a new gym soon...

heathj
03-29-2002, 02:49 PM
I live in North Bend. Another member on here (Buff) lives in Issaquah.

Cue-Ball
03-29-2002, 07:44 PM
Today was supposed to be Shoulders/Abs day but i overslept and didn't have time to get to the gym before work. So, i'll do shoulders/abs tomorrow (Saturday) and cardio on Sunday. Since my gym has shitty hours on the weekend, i'm hoping the weather will be nice enough to jog at the local high school track.

Cue-Ball
03-30-2002, 08:48 PM
DB Shoulder Press
50's x8, x7, x8 (+5)

Seated Lat Raise
25's x8, x8, x8 (Hold)

Rear Deltoid
80 x8, x8, x8 (+10)

Incline Sit-ups
3rd x20, x15

Lying Knee Tucks
BW x20

Machine Obliques
100 x10L
100 x10R

I only got 7 reps on my 2nd set of shoulder presses. The DB started to get away from me on the 7th rep and i was too tired after that to get out another rep. I should be able to bump up the weight next week as long as i keep the dumbbells under control.

Cue-Ball
03-31-2002, 07:55 PM
Today i did 1.5 miles of jogging/walking as cardio. Pretty much, my cardio sucks. I can do the elliptical machine and keep my heart rate at 140 for an hour without a problem. But i can't jog for ****. Less than one lap (1/4 mi.) of jogging had my heart pounding in my chest. When i finished, i got a terrible case of the hiccups (that happens all the time). For the rest of the day, i was coughing up phlem. <yuck> I'm going to have to keep jogging and try to work up my cardiovascular endurance and clear out my lungs.

Cue-Ball
04-01-2002, 09:21 PM
DB Bench Press
70's x8, 75's x8, x8, x4 (hold)

Incline DB Bench
60's x8, x6, 55's x7 (hold)

Machine Flyes
140 x6, 130 x7, 120 x6 (hold at 140)

One Arm DB Ext.
30 x8L/R, x7L/8R, x7R/7L (hold at 30's)

Skullcrushers
25's x8, x8, x9 (+5lbs)

My flyes actually went down this week. I think my chest was more tired this week from doing 75's on bench and 60's on incline. Didn't have much left in me by the time i started flyes. Since i did at least 6 reps at 140 i'll hold there for next week. Even if i have to struggle, i don't want to drop the weight down.

Cue-Ball
04-03-2002, 11:13 AM
Lat Pull Down
130 x8, 135 x8, x8 (+5)

Seated Row
120 x8, x8, x8 (+5)

Wide Grip Rows
100 x8, x8, x10 (+10)

Seated DB Curl
35's x8, x8, x8 (+5 will be VERY tough, but try anyway).

Preacher Curl
50 x8, x8, x8 (hold)

I may have to switch to the EZ Curl bar for preacher curls. The bars i'm using now are non adjustable and only go up in 10lb increments. I *just* sqeezed out all my preacher curl reps but would like to try for 55lbs next week.

Cue-Ball
04-03-2002, 10:09 PM
Leg Press
215 x10, 430 x8, x8, x8 (+10)

Leg Extensions
140 x8, x8, x8 (+10)

Leg Curls
150 x8, x8, x8 (+10)

Calf Raises
130 x8, 150 x8, x8 (hold at 150)

Normally, Wednesday would be cardio or rest. However; i'm going snowboarding tomorrow (Thursday) and didn't want to do my leg day right before going snowboarding for 6 hours. So, i bumped leg day up and will hopefully get a decent cardio/fatburning workout tomorrow on the slopes. :cool:

Cue-Ball
04-06-2002, 11:16 PM
As planned, i went snowboarding today. Also as planned, it was a great workout. I got some cardio in from trudging through the deep, slushy snow in heavy snowboarding boots. I also got a good workout on my quads from taking several long runs down the mountain. Unfortunately, i got a *severe* sunburn on my face and neck. No way in hell i'm going to be able to do my shoulders/abs workout tomorrow (or Saturday either, i think). So, i'm going to end up missing my first workout in quite some time. Hopefully it won't negatively affect me too badly.

Cue-Ball
04-08-2002, 09:04 PM
DB Bench Press
75's x8, x8, x6, 70's x7 (hold)

Incline DB Bench
60's x5, x5, x3 (hold)

Machine Flyes
140 x8, x7, 130 x8 (hold)

One Arm DB Extensions
30's x8, x8, x8 (+5)

Skullcrushers
30's x8, x8, x8 (hold)

Cue-Ball
04-09-2002, 10:35 PM
Lat Pull Down
140 x8, x8, x8 (+10)

Seated Row
125 x8, x8, x8 (+5)

Wide Grip Row
110 x8, x8, x8 (hold)

Seated DB Curl
40's x8, 35's x8, x8 (hold)

Preacher Curl
50 x8, x8, x10 (+10)

I really had to cheat to get up the 40lb DB's for curls. I'll hold at 40 but don't know if i'm going to be able to get more than 5 or 6 reps on my 2nd and 3rd sets.

Cue-Ball
04-11-2002, 10:59 PM
Leg Press
220 x10, 445 x8, x8, x8 (+10)

Leg Extensions
150 x8, x8, x8 (+10)

Leg Curls
160 x8, x8, x8 (+5)

Calf Raises
150 x8, x8, x8 (+10)

Cue-Ball
04-16-2002, 06:00 PM
DB Shoulder Press
55's x8, x8, x6 (hold)

Seated Lat Raise
25's x8, x8, x8 (+5)

Rear Deltoid
90 x8, x8, x8 (+10)

Incline Sit-ups
BW x20, x20

Lying Knee Tucks
BW x20, x15

Machine Obliques
100 x10L, x10R

Cue-Ball
04-16-2002, 06:22 PM
I haven't been adding mass as quickly as i would like, even with taking in 3500 or more calories per day. So, i decided i'm going to give HST a try. I know my 10 rep maxes for most of the exercises so i'm going to use 70% to find my 15 rep maxes for the first 2 week training period (15 rep sets). Hopefully, the three full-body workouts per week will help me pack on some size relatively quickly. If i don't see good results after going through the 6 week program, i'll switch back to my old routine.

Cue-Ball
04-16-2002, 06:36 PM
Leg Press
265 x15, x15

Leg Curl
50 x15, x15 (???)

DB Bench Press
25's x15, x15

Lat Pull Down
80 x15, x15

Lateral Raise
10 x15, x15

Shrugs
10 x15, x15

Preacher Curl
20 x15, x15

One-arm Tricep Ext.
15 x15, x15

Because i was out of town, i had to do my first HST workout on unfamiliar equipment. Free-weight exercises were no problem, but leg curls were quite different. I was expecting to do 90lbs*15*2 but could only do 50lbs*15*2 on the machine i was on. Wednesday my weight will appear to jump drastically when i go back to my normal leg curl machine (Body Master).

The workout itself wasn't too bad. Everything felt extremely light and easy. The only thing that seemed to give me a real workout were the Leg Press reps. Even though the weight was light, the high number of reps really made me sweat. We'll see how it feels in another week or so when i'm getting closer to my 15 rep max on each exercise.

Cue-Ball
04-17-2002, 11:13 AM
Today was supposed to be my second day of HST training. Unfortunately, i seem to have caught a cold while i was out of town. I'm not TOO sick, but am achey and have a very sore throat. I'm hoping that i'll be better tomorrow, at which time i can make up today's missed workout. I'll just end up working out Thurs/Sat this week instead of Wed/Fri. If i'm still sick tomorrow, i'll shoot for a workout on Friday and will just have to miss one day of my first week of HST.

Cue-Ball
04-21-2002, 01:35 AM
Leg Press
275 x15, x15

Leg Curl
95 x15, x15

Dips
BW-120 x15, x15

Rows
75 x15, x15

Lateral Raises
10 x15, x15

Shrugs
10 x15, x15

Preacher Curl
25 x15, x15

One-arm Tricep Extension
15 x15, x15

This was supposed to be my Wednesday workout, but because i was sick, i pushed it out one day to Thursday. I'm also really guessing on my Dip and Shrug weights since i never did them on my old program and didn't establish maxes on those exercises. I think dips will be about right but shrugs is probably a little light. We'll see as the weeks progress.

Cue-Ball
04-21-2002, 01:47 AM
Leg Press
285 x15, x15

DB Bench Press
35's x15, x15

Leg Curl
100 x15, x15

Lat Pulldown
95 x15, x15

Lateral Raises
15 x15, x15

Shrugs
15 x15, x15

Preacher Curl
30 x15, x15

One-arm Tricep Extension
20 x15, x15

Again, this was supposed to be my Friday workout, but due to my illness on Wednesday (which was still hanging on a bit today), this workout was pushed out a day to Saturday.