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iLUDEd
03-19-2002, 08:46 PM
Height: 6'0
Weight: 190lbs
Aim: just to get in shape, not necesarily to be built huge, but just enough to have people look at me n think 'that guys in good shape'

WorkOut: im planing to workout one bodypart each day over 5 days, id like to fit in more, but im a full time uni student and finding free time away from study is kind of hard

Equipment: i got a bench press, dumbells and a barbell with about 150lbs of weights in total

well.. kinda duno what else to put.. oh, i started 2 days ago so ill put in the entries for those days after this message... then ill try n post every day

ohh yeh.. my diet, well, ill post up what i eat in the day.. i dont really stick to a diet, but its basically whatever my old lady cooks for dinner with whatever i grab for lunch...

Sebi
03-19-2002, 08:48 PM
Good luck! :thumbup:
BTW is GOHAN your name?

iLUDEd
03-19-2002, 08:51 PM
ok.. on monday i worked my chest..
3 x 12 incline bench
3 x 12 decline bench
3 x 12 flat bench
hehe dont wana put my lifts because ive just started out n there pretty weak..

my diet was ok.. in the morning i had an egg white with 3 pieces of toast then had some cheese for lunch.. then when i came home from uni i had 4 pieces of cutlets (meat) for dinner with some carrots.. done my workout then had another piece of cutlet

had a full day at uni so i was pretty worn out n went to bed early..

iLUDEd
03-19-2002, 08:59 PM
thanks :)
nah Gohan is a character in a cartoon Dragon Ball Z, its fair to say its my fave tv show, im not sure when its showed In the states, but its on every morning in Australia from mon-fri at 8am.. pity is on so early.. but then again, it gets me up in the morning :)

well yesterday my workout was only a small one because i had another full day at uni.. i worked out my triceps..
6 x 15 kickbacks

im kinda thinkin of changin the 6x15 to 8x20.. since im only doing this with kinda not so heavy dumbells... ill give it a go next week n see how i manage with it..

my diet was crap.. was in a hury to get to uni and my brother brang me home a subway footlong.. so i have to hurrily eat that before i went to uni.. felt like crap while i was at uni, and felt dehidrated, didnt get a chance to bring a bottle of water with me or buy 1 coz i had 5hrs straight at uni.. and when i came home i had a small bowl of pasta.. just bumed round on the couch watchin tv untill i felt beta.. drinkin my ice water :) hehe.. eventually i felt better n had my workout then had a snack (tomato)

next day is my day off.. so im planing to sleep in majorly!

iLUDEd
03-19-2002, 09:01 PM
hehe, just notice your from Japan, yous get uncensored dbz episodes over there dont yous? hehe we get the cencored version :( .. its so obvious when they say something bad n the character goes crazy, n all they say in the cencered version is 'oh dam, im going to get you now' lol

iLUDEd
03-20-2002, 06:50 AM
quick rundown.. diet was good... didnt get a chance to workout.. was busy doin homework n went out with friends.. ill do what i was supose to do today in my 2hr break from uni 2morrow.. then ill do 2morrows workout later on that night..

gota go bed.. got uni in 8hrs

iLUDEd
03-20-2002, 11:16 PM
worked out my arms today because i missed out on yesterdays workout..
standing curls 4 x 20 , seated curls 3 x 12
ill do todays workout later on tonight or with tomorrows workout
diet is a lil scrapy.. too many carbs bein consumed today..

Sebi
03-20-2002, 11:24 PM
What's your split, Gohan?
BTW There hasn't been DB on TV for a long time over here.

iLUDEd
03-21-2002, 01:03 AM
were still in the majin buu series over here :( got were so behind!.. is GT also finished over there 2?
hehe anywayz heres a look at what i do.. its nothing big but it fits into my week perfectly..

day 1 chest:
3 x 12 incline bench, 3 x 12 decline bench, 3 x 12 flat bench
day 2 triceps:
8 x 20 kickbacks
day 3 biceps:
standing curls 4 x 20 , seated curls 3 x 12
day 4 back:
up right rows 4 x 12 & pull ups 4 x 12
day 5 legs:
squats 3 x 12 (max weight 6 second lowering) & lunges 3 x 12

iLUDEd
03-22-2002, 01:17 AM
ok.. after looking through this site, looking at the WBB workout's ive decided to give it a go.. except ive changed a few excersises.. ill post up my new workout now.. n ill put it up in the training section too..
so here it is..

Day 1 : Chest, Back & Abs

Chest:
Flat Barbell Bench Press : 2 x 6-8 reps
Low Incline Dumbbell Press : 2 x 6-8 reps

Back:
Barbell Pullover : 2 x 6-8 reps
Deadlifts : 2 x 6-8 reps
Barbell Rows : 2 x 6-8 reps
Shrugs : 1 x 10 reps

Abs:
Crunches : 4 x 8-10 reps

Day 2 : OFF

Day 3 : Legs

Squats : 2 x 6-8 reps
Hack Squats : 2 x 6-8 reps
Leg Curls : 2 x 6-8 reps
Straight Legged Deadlifts : 2 x 6-8 reps
Standing Calve Raises : 4 x 10 reps

Day 4 : OFF

Day 5 : Shoulders, Triceps and Biceps

Shoulders:
Military Press in Rack : 2 x 6-8 reps
Barbell Front Raise: 2 x 6-8 reps
Behind Neck Press: 2 x 6-8 reps

Triceps :

Narrow Grip bench Press : 2 x 6-8 reps
Barbell Lying Triceps Extensions : 2 x 10-12 reps
Barbell Wrist Curls : 2 x 10 reps

Biceps :
Barbell Curls : 2 x 6-8 reps
Barbell Reverse Curls : 2 x 6-8 reps

Day 6 : OFF

Day 7 : OFF

Mystic Eric
03-22-2002, 01:23 AM
Originally posted by SS-GOHAN
were still in the majin buu series over here :( got were so behind!.. is GT also finished over there 2?
hehe anywayz heres a look at what i do.. its nothing big but it fits into my week perfectly..

day 1 chest:
3 x 12 incline bench, 3 x 12 decline bench, 3 x 12 flat bench
day 2 triceps:
8 x 20 kickbacks
day 3 biceps:
standing curls 4 x 20 , seated curls 3 x 12
day 4 back:
up right rows 4 x 12 & pull ups 4 x 12
day 5 legs:
squats 3 x 12 (max weight 6 second lowering) & lunges 3 x 12

lol db was finished in japan like 10 years ago. GT was gay anyways.

Anyways, how long have you been training for? Is this your first time lifting weights? If it is your first time, I'd recommend not taking your sets to failure for the time being and just work on technique for a few weeks.

The WBB routine is really good. Drop the DB pull overs though. Instead, put in 2 sets of Chins. Also, I don't think hack squats are necessary as you have already done squats and stiff leg deads all in the same workout.

P.S. my name is Mystic Eric because of DBZ as well!

iLUDEd
03-25-2002, 06:31 AM
hehe.. good to see theres some bodybuilding dbz fans out there!
in answer to ya question ive done weight lifting b4, but it wasnt consistant, just a breif stint of on and off over a few months.. i kinda cant do chip-up's coz im workin out from home.. i done the 1st day of my new workout today.. i finished up with a hell of alot more energy than how i felt when i had worked out previously, and it took a hell of alot less time also.. i added some extra reps onto the origonal plan.. my diet was ok, although im kinda sick, but i managed to eat 3 times today .. heres how my workout went..

chest:
flat bench press: 2 x 10-12 reps @ 60kg
incline bench press: 2 x 10-12 reps @ 50kg

back:
barbell pullover: 2x15-18 reps @ 20kg
(this didnt feel comfortable untill i dropped the weight, so i added more reps to it)
shrugs: 1 x 10-12 @ 60kg
barbell rows: 2 x 10-15 reps @ 40kg
(this kind of hurts my wrists so im going to drop the weight a lil and uppen the reps next time)
deadlifts: 2 x 10-12 @ 50kg
(felt awsome)

Sebi
03-25-2002, 07:49 AM
Sorry if you mentioned before, but how long have you been working out?

iLUDEd
03-27-2002, 02:14 AM
hehe its kewl.. i was on and off for about 2 months.. but didnt take it seriously coz i didnt know as much as i do now.. so this time im gona nail it! hopefully ill see results in my apperance in 2 months :)

Sebi
03-27-2002, 05:10 AM
If in doubt, use the lighter weight, until you feel comfortable with the exercise. Better than starting off high and then reduce. :)

iLUDEd
03-27-2002, 06:07 AM
hehe true.. i done my leg workout tonight.. it was awsome.. ive changed a few things around from my origonal new plan *sounds confusin* .. i dont really wana bulk up my legs, so im using lighter weights and uping the reps.. here it is...
straight leg deadlifts: 2x10-12 reps @ 40kg
leg curls: 2x12-14 reps @ 20kg
squats: 1x30-35 reps @ 20kg
standing calve raises 4x30 reps @ 20kg

Sebi
03-27-2002, 06:17 AM
Originally posted by SS-GOHAN
squats: 1x30-35 reps @ 20kg
Confused. 30 reps? 35 reps?
BTW what's wrong with bulking up your legs?
Keep it up! :)

iLUDEd
03-27-2002, 07:25 AM
its kinda like a thing i do when i set out my lifts :) for that example, i done 30 reps, but i recon im capable of doin 35 so im aimin next time i work out to do 35 reps
hehe noffins wrong wif bulkin up ya legs, just theyre kinda as big as i want em to be.. dunno why but ive always has kinda muscular legs so i just wana cut em a lil while doin some bulkin to my upper body :)

iLUDEd
03-29-2002, 10:03 AM
dam! missed friday's workout due to being hungova / didnt wake up till 5pm / had family over for dinner.. will do fridays workout 2mor arvo b4 i go out!

iLUDEd
03-31-2002, 10:51 AM
fridays workout:

shoulders:
military press 2x15-18 reps
behind neck press: 2x10-12reps
barbell front raise: 2x10-12reps

triceps:
barbell wrist curls: 1x30-35 reps
narrow grip bench: 2x18-20 reps
lying tri extention: 2x30-35 reps

biceps:
bicel curls: 4x10reps
revese bicep curl: 2x 12-15 reps

iLUDEd
03-31-2002, 10:53 AM
sunday.. easter.. diet poor! haha
done 20 min of cardio tho.. gotta start doin cardio more often

iLUDEd
04-01-2002, 06:18 AM
mondayz workout...

chest:
flat bench press: 2 x 12 reps @ 60kg
incline bench press: 2 x 12 reps @ 50kg

back:
deadlifts: 2 x 14 @ 50kg
barbell pullover: 2x 18 reps @ 20kg
barbell rows: 2 x 15 reps @ 40kg
shrugs: 1 x 15 @ 60kg

iLUDEd
04-01-2002, 06:59 AM
*reminder to self* try and add 30-40 min of cardio 3 times a week
to lower bf%

iLUDEd
04-04-2002, 01:15 AM
done legs (wednesday)
straight leg deadlifts: 2x10-12 reps
leg curls: 2x12-14 reps
squats: 1x30-35 reps
standing calve raises 4x30 reps

i think im ready to uppen the weights now.. going to shop for a boxin bag in the new few days so i can do bag work for cardio

iLUDEd
04-05-2002, 05:16 AM
fridays workout:

shoulders:
military press 2x15-18 reps
behind neck press: 2x10-12reps
barbell front raise: 2x10-12reps

triceps:
barbell wrist curls: 1x30-35 reps
narrow grip bench: 2x18-20 reps
lying tri extention: 2x30-35 reps

biceps:
bicel curls: 4x10reps
revese bicep curl: 2x 25 reps