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ItTakesPatience
07-03-2009, 04:17 PM
Hey everyone. I'm here to develop muscle and get stronger to improve for basketball. I'm 16. I weigh roughly 125 lbs, I'm around 5'9, and not too strong. My bench max was around 100 the last time I checked. I don't know much about working out, and have only had one day of working out to this new plan. I started a workout that was posted on the site, a 3 day split.
Back/Bis

Deadlifts:
A Row:
Chins or Pulldows
Bicep Curl

Chest/Tris

Bench
DB or Inc Bench
Chest Dips
Triceps Isolation

Legs/Shoulders

Squat
GHR (Glute Ham Raise)
Military Press
Calf Work


It said do 4 sets of 8 for each.
So for the first day after I got warmed up and stretched, I jumped right into working out. After I was finished I realized I should have done a set to get myself into it, and will do that tomorrow. Here's what I did for monday.
Deadlifts: 4 sets of 8 (80lbs)
A Row: 4 sets of 8 (25lbs)
Chins or Pulldows: 4 sets of 8 (90lbs)
Bicep Curl: 4 sets of 8 (20lbs)

I also ran 8 laps.

Should I be doing different amounts of weights with different #'s of reps? Please, help me out.

ItTakesPatience
07-03-2009, 04:25 PM
I started out by doing a workout for basketball and taking a lot of shots. I then did some of the exercises on the second day of my workout plan.

I did:

Bench: 4 sets of 8 (90lbs)
DB or Inc Bench: 4 sets of 8, 7, 7, 6 (75lbs)
Chest Dips: 4 sets of 8 (-50lbs)
Triceps Isolation: 4 sets of 8 (30lbs)

I forgot to mention I do 50 pushups and 100 crunches a night. I've been doing this since January.

I'm actually feeling sore today. I also jogged nine laps later on.

ItTakesPatience
07-03-2009, 04:26 PM
Squats: 4 sets of 8 (115lbs)
GHR (Glute Ham Raise): 4 sets of 8
Military Press: 4 sets of 8 (50lbs)
Calf Work: 4 sets of 8 (35lbs)

Did lots of basketball work before so didn't run much afterwards.

ItTakesPatience
07-06-2009, 03:25 PM
Deadlifts: 4 sets of 8 (90lbs)
A Row: 4 sets of 8 (30lbs)
Chins or Pulldows: 4 sets of 8 (100lbs)
Bicep Curl: 4 sets of 8 (25lbs)

Did roughly ten minutes on treadmill and 5 minutes on bike.

Coke
07-07-2009, 10:45 AM
You are doing excellent being so active and all...try to get a weight gain or protein supplement to help out.

ItTakesPatience
07-09-2009, 10:09 AM
Thank you, you have any recommendations? I'm new to the workout world, all I have are some protein bars.

Again, I did lots of basketball before this.

Bench: 4 sets of 8 (95lbs)
DB or Inc Bench: 4 sets of 8 (75lbs)
Chest Dips: 4 sets of 8 (50lbs)
Tricep Isolation: 4 sets of 8 (30lbs)

Coke
07-09-2009, 05:51 PM
Good that you got the session in after the basketball.

May want to try any weightgainer or whey protein, best thing to do is experiment to see what you prefer. In other words, pick something and get the smaller containers for starters.

ItTakesPatience
07-09-2009, 09:33 PM
Thanks man, I'll look into things.

ItTakesPatience
07-10-2009, 08:11 PM
Squats: 4 sets of 8 (120lbs)
GHR (Glute Ham Raise): 4 sets of 8
Military Press: 4 sets of 8 (60lbs)
Calf Work: 4 sets of 8 (35lbs)

ItTakesPatience
07-10-2009, 11:13 PM
Guys, I can't take supplements until I'm over 18...according to the labels. Any idea on what to do>??

Coke
07-11-2009, 09:40 AM
Guys, I can't take supplements until I'm over 18...according to the labels. Any idea on what to do>??

Don't be paying that bs no attention...if anything just make one drink per day and see if it's worthwhile.

Nice workout bro.

ItTakesPatience
07-11-2009, 10:45 AM
Alright, thanks man.

ItTakesPatience
07-13-2009, 02:26 PM
Deadlifts: 4 sets of 8 (90lbs)
A Row: 4 sets of 8 (30lbs)
Chins or Pulldows: 4 sets of 8 (110lbs)
Bicep Curl: 4 sets of 8 (25lbs)

ItTakesPatience
07-15-2009, 09:02 PM
Bench: 4 sets of (8,8,5,5) (100lbs)
DB or Inc Bench: 4 sets of (8,8,8,5) (75lbs)
Chest Dips: 4 sets of 8 (50lbs)
Triceps Isolation: 4 sets of 8 (35lbs)

Coke
07-16-2009, 09:06 AM
Nice stuff there for both days ITP.

ItTakesPatience
07-16-2009, 09:38 AM
Thanks man, I can feel myself gaining muscle.

ItTakesPatience
07-17-2009, 09:26 PM
Squat: 4 sets of 8 (125lbs)
GHR (Glute Ham Raise): 4 sets of 8
Military Press: 4 sets of 8 (60lbs)
Calf Work: 4 sets of 8 (35lbs)

Coke
07-18-2009, 09:17 AM
Fine effort guy, right on schedule.

ItTakesPatience
07-19-2009, 11:19 PM
Thanks man, really appreciate it.

ItTakesPatience
07-20-2009, 07:36 PM
Deadlifts: 4 sets of 8 (90lbs)
A Row: 4 sets of 8 (30lbs)
Chins or Pulldows: 4 sets of 8 (120lbs)
Bicep Curl: 4 sets of 8 (25lbs)

ItTakesPatience
07-23-2009, 12:54 AM
Bench: 4 sets of 8 (100lbs)
DB or Inc: 4 sets of 8 (75lbs)
Tricep Dips: 4 sets of 8 (50lbs)
Tricep Extension: 4 sets of 8 (30lbs)

Coke
07-23-2009, 09:16 AM
Smooth efforts back-to-back man.

ItTakesPatience
07-23-2009, 04:09 PM
Thanks, just keep pushing myself.

ItTakesPatience
07-24-2009, 11:39 PM
Squats: 4 sets of 8 (125lbs)
GHR: 4 sets of 8
Calf Raises: 4 sets of 8 (35lbs)
Military Press: 4 sets of 8 (60lbs)

ItTakesPatience
07-25-2009, 10:35 PM
Well here's a little update on my working out. I've increased weight in everything I've worked on over the past few sessions, and look at that as a huge accomplishment. I'm developing muscle, and am no longer that puny little kid who had trouble benching 55 during football last year. My max is no longer 100, as that's the weight we're on now, doing 4 sets of 8. I feel a lot stronger and accomplished apon leaving the gym. I'm eventually going to switch to a 4day plan as August comes. Thanks for following.

natediesel
07-26-2009, 01:53 AM
I wish I had been more consistent about lifting when I was in high school. Keep it up man!

Jesse Hernandez
07-26-2009, 01:58 AM
http://www.youtube.com/watch?v=8sMbPAi6ov0

ItTakesPatience
07-26-2009, 10:46 AM
I wish I had been more consistent about lifting when I was in high school. Keep it up man!

Yeah it's tough during the actual school year, hopefully I can keep it up, and thank you!

Coke
07-26-2009, 07:14 PM
No doubt you've done great so far, this is just the beginning bro.

ItTakesPatience
07-27-2009, 08:44 PM
Well the gym was closed today, so moving every workout 1 day forward.

ItTakesPatience
07-28-2009, 05:44 PM
Deadlifts: 4 sets of 8 (90lbs)
Bicep Curls: 4 sets of 8 (25lbs)
Rows: 4 sets of 8 (35lbs)
Lat Pulldowns: 4 sets of 8 (120lbs)

ItTakesPatience
07-31-2009, 01:08 AM
Bench: 4 sets of 8 (100lbs)
Incl: 4 sets of 8 (75lbs)
Tricep Extension: 4 sets of 8 (30lbs)
Tricep Dips: 4 sets of 8 (-50lbs)

Coke
07-31-2009, 10:31 AM
Liking those sessions dude, good job.

ItTakesPatience
08-02-2009, 11:43 PM
Squat: 4 sets of 8 (125lbs)
Military Press DB: 4 sets of 8 (25lbs)
GHR: 4 sets of 8
Calf Raises: 4 sets of 8 (35lbs)

ItTakesPatience
08-04-2009, 12:09 AM
Deadlifts: 4 sets of 8 (90lbs)
Bicep Curls: 4 sets of 8 (25lbs)
Rows: 4 sets of 8 (35lbs)
Lat Pulldowns: 4 sets of 8 (110lbs)

ItTakesPatience
08-06-2009, 11:12 AM
DB Bench: 4 sets of 8 (30lbs)
DB Incline: 4 sets of 8 (25lbs)
Tricep Iso: 4 sets of 8 (30lbs)
Dips: 4 sets of 8 (-50lbs)

Coke
08-07-2009, 10:24 AM
Nice job man, keep it on track.

ItTakesPatience
08-10-2009, 10:33 AM
Didn't do my workout for the first time in over a month...ugh.

ItTakesPatience
08-12-2009, 11:49 AM
Deadlifts: 4 sets of 8 (90lbs)
Bicep Curls: 4 sets of 8 (25lbs)
Rows: 4 sets of 8 (35lbs)
Lat Pulldowns: 4 sets of 8 (110lbs)

ItTakesPatience
08-14-2009, 06:54 PM
DB Bench: 4 sets of 8 (30lbs)
DB Incline: 4 sets of 8 (25lbs)
Tricep Iso: 4 sets of 8 (30lbs)
Dips: 4 sets of 8 (-50lbs)

Coke
08-15-2009, 09:37 AM
Fine training there for both days dude.

ItTakesPatience
08-22-2009, 11:07 AM
Hurt my back, decided to take a break from working out this week. Will pick up where I left off next week.