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dreamBIG
10-19-2008, 07:18 PM
So today was my official day of lifting. I had lifting a couple times on and off and yesterday I did a 2.5 hr workout. But I have set today as my official date of start. I was a bit sore from yesterday, so it was relatively a moderate workout. Yesterday I had done chest and legs.

Today's Workout:
Warm-Up = Stretch / Push-up x 20
Bench Press = 3 sets of 30. 10 reps. Bar weighs 10. My max is 50 pounds.
Bar-bell Curls = 5 sets. 10 reps of 20 pounds. I attempted 30 but I couldn't do it. The bar-bell weighs 10 pounds.
Dumbbell Curls = 6 sets. 15 pounds. I did my reps by 10, 20, 15, and repeated.
Tri-cep raises with Dumbbells (don't know actual name of workout) = 3 sets of 15 pounds at 10, 15, 20 reps. Then I did 25 pounds with 4 sets. of 10 reps.
Upper Abs x 100
Mid Abs x 100
Lower Abs x 100
Reverse Abs x 100
Plank (front, both sides, and back) = for about 30 seconds each.
I tried dead lifting but I don't think I was doing it right because my back was hurting me I was doing about 90 pounds.
Cool down = Push-ups x 50, stretch

I did a relatively a light workout. I was pretty sore from my workout the other day.

My first day and enjoyed it. I am looking forward to see where this takes me.

bawdybuilder
10-20-2008, 04:59 AM
Keep up th egood work buddy

Reko
10-20-2008, 07:20 AM
How old/tall are you, how much do you weigh?

dreamBIG
10-26-2008, 06:16 PM
Hey guys, sorry for not posting for a while, I have not worked out for a while, but I am now back on track. Today I preconditioned myself for a workout routine that I will start tomorrow.

Was not able to do Cardio, stupid treadmill broke :/
Warm-up.
Stretch.
Mood during workout = pumped

Push up:
20 @ Beginning of Workout
10 @ End of Workout

Bench Press:
45 lbs = 8 reps x 3 sets
55 lbs = 8 reps x 5 sets
65 lbs = 8 reps x 6 sets
75 lbs = Most I could do x 2 reps

Bar-bell Bar - Bicep Curls:
35 lbs = 8 reps x 8 sets

Dead-lift:
115 lbs = 8 reps x 3 sets

Triceps Raises with the Dumbbells (idk name):
25 lbs = 8 reps x 2 sets
25 lbs = 10 reps x 1 set

Forearm Curls:
25 lbs (Right Hand) = 8 reps x 2 sets
10 reps x 1 set
25 lbs (Left Hand) = 8 reps x 2 sets
10 reps x 1 set

Leg Curls:
90 lbs = 8 reps x 3 sets

Shrugs:
90 lbs = 8 reps x 3 sets

Cool down

Pretty light workout, tomorrow it gets intense.

Sorry for the late response Reko, I am 5'10 and 128.5 pounds.
Thank you for the encouragement bawdybuilder.

dreamBIG
10-26-2008, 06:23 PM
This is the workout that I will be following for the next couple of weeks.

Monday
Dumbbell presses on flat bench - 10-12 Reps
Pec deck flyes - 10-12 Reps
Standing barbell military presses - 10-12 Reps
Tricep V-bar pushdowns - 10-12 Reps
Skullcrushers with EZ-bar - 10-12 Reps
Lateral dumbbell deltoid raises - 10-12 Reps
Preacher curls with EZ-bar - 10-12 Reps
Seated dumbbell bicep curls - 10-12 Reps
Lat pulls - 10-12 Reps
Dumbbell rows - 10-12 Reps
Dumbbell shrugs - 10-12 Reps

Tuesday
EXERCISE
Leg presses (plate-loaded machine) - 10-12 Reps
Leg extension machine - 10-12 Reps
Seated hamstring curls - 10-12 Reps
Face-down hamstring curls - 10-12 Reps
Standing calf presses - 10-12 Reps
Seated calf presses - 12-15 Reps
Ab-machine of choice (Nautilus recommended) - 10-12 Reps
Crunches - Unlimited Reps

Wednesday
REST

Thursday
EXERCISE
Chins (assisted, if necessary) - 10-12 Reps
Seated cable rows - 10-12 Reps
Upright cable rows - 10-12 Reps
Lateral dumbbell deltoid raises - 12-15 Reps
Standing EZ-bar bicep curls - 10-12 Reps
Seated dumbbell hammer curls - 12-15 Reps
Dumbbell presses on incline bench - 10-12 Reps
Cable crossover flies (focus on contraction) - 12-15 Reps
Standing barbell military presses - 10-12 Reps
Dips (assisted, if necessary) - 10-12 Reps
Tricep rope pushdowns - 10-12 Reps

Friday
EXERCISE
Donkey calf presses - 10-12 Reps
Standing calf presses - 10-12 Reps
Seated hamstring curls - 10-12 Reps
Kneeling one-leg hamstring curls (if avail. otherwise face-down curls) - 12-15 Reps
Kneeling one-leg hamstring curls (if avail. otherwise face-down curls) - 10-12 Reps
Hack squats - 12-15 Reps
Ab-machine of choice (Nautilus recommended) - 10-12 Reps
Crunches - Unlimited Reps

Weekend
Rest

dreamBIG
11-10-2008, 04:52 PM
Wow I haven't logged my workouts in a while. I have been doing a lifting program now with my team, and I have seen huge improvements. So far I have went from 128.6 pounds to 134.4 pounds. When I started I benched 75 pounds max and now I am benching 90! I work out Monday, Tuesday, Thursday, and Friday.