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VESPER
08-03-2009, 11:48 AM
Monday... I started today with the hopes that I can really make this work.

Today I went for a 1 mile run and performed some key exercises I want to improve on. I focused mainly on technique today. The dead lift, squat, front squat, and a gimped version of the pull-up.

Honesty with this log and consistency with my workouts over time will give rise to the improvements i want!

VESPER
08-04-2009, 12:09 PM
Tuesday... again I was working on technique.

Worked on the bench press, some arm curls, wrist curls, and some jump-rope. The jump-rope was great, I dint think I could do it but it worked out for a few brief moments. With practice and consistency I will have a great alternative cardio activity.

VESPER
08-06-2009, 10:11 AM
On Wednesday...

I went for a run. My goal for next week is to start my exercise routine. Lifting and cardio 5 days a week in the morning.

For now... I have a clam bake from now till Sunday at the beach. lol

Jboy
08-07-2009, 07:20 PM
Are you gonna hit us up with some reps, sets & weights?

VESPER
08-08-2009, 08:58 AM
Yeah. I start on Mon. or Tues. I was just working out technique this week. I'm also at a 5 day clam bake with friends so I'm at the beach, not home.

VESPER
08-11-2009, 09:56 PM
I came home from the beach today.

FAIL... I didn't workout today.

VESPER
08-12-2009, 08:54 AM
Wednesday...

Jump Rope
5 minutes

Bench Press
90x7
90x6
90x6

Incline Dumbbell Bench Press
30x7
30x6
30x6

One-Arm Dumbbell Row
30x8
35x6
35x7

Assisted Pull-ups
3 sets of 6

VESPER
08-13-2009, 11:42 AM
Thursday...

Jump Rope
5 minutes

Dumbbell Curls
25x6
25x6
25x5

Reverse Grip Barbell Curl
30x8
30x6
20x7

Triceps Extension
12.5x8
12.5x7
12.5x6

Lying Cross-Shoulder Triceps Extension
12.5x6
12.5x6
12.5x6

Side Deltoids Raise
5x9
5x8
5x9

Front Deltoids Raise
5x9
5x8
5x9

Bent-Over Lateral Raise
5x6
5x6
5x6

Justin Ryan
08-13-2009, 03:17 PM
Looks good so far!

How are your Macros?

Any goals?

VESPER
08-13-2009, 05:30 PM
Looks good so far!

How are your Macros?

Any goals?

I want to...
bench my weight
squat my weight
3 sets of 6 pullups.

What are Macros?

VESPER
08-17-2009, 11:47 AM
Monday...

Bench Press
90x8
90x8
90x6

Incline Dumbbell Bench Press
30x8
30x6
30x5

One-Arm Dumbbell Row
35x6
35x6
35x6

Assisted Pull-ups
3 sets of 6

Jump Rope
5 minutes

VESPER
08-18-2009, 11:22 AM
Tuesday...

Dumbbell Curls
20x7
20x7
20x6

Reverse Grip Preacher Curl
20x8
20x8
20x8

Triceps Extension
15x6
15x6
15x6

Lying Cross-Shoulder Triceps Extension
12.5x6
12.5x6
12.5x6

Side Deltoids Raise
7.5x8
7.5x8
7.5x8

Front Deltoids Raise
7.5x8
7.5x8
7.5x8

Bent-Over Lateral Raise
3.75x6
3.75x6
3.75x6

Jump Rope
5 minutes

VESPER
08-20-2009, 04:17 PM
Thursday...

One-Arm Dumbbell Row
35x8
35x8
35x8

Assisted Pull-ups
3 sets of 6

Bench Press
90x8
90x8
90x4

Incline Barbell Bench Press
30x8
30x6
30x4

Jump Rope
5 minutes

VESPER
08-21-2009, 01:58 PM
Friday...

SHOULDERS
Side Deltoids Raise
7.5x8
7.5x8
7.5x8

Front Deltoids Raise
7.5x8
7.5x8
7.5x8

Bent-Over Lateral Raise
3.75x6
3.75x6
3.75x6

TRICEPS
Triceps Extension
15x6
15x6
15x6

Lying Cross-Shoulder Triceps Extension
10x8
10x8
10x8

BICEPS
Dumbbell Curls
20x8
20x8
20x8

Reverse Grip Preacher Curl
25x6
25x6
25x6

CARDIO
Jump Rope
1 minute straight

VESPER
09-01-2009, 08:00 AM
Tuesday...

CHEST
Bench Press
90x8
90x8
90x7

Incline Dumbbell Bench Press
30x8
30x7
30x6

BACK
Wide-Grip Row
40x8
50x8
55x8

Assisted Pull-ups
6, 4, 2

Jboy
09-01-2009, 05:13 PM
Nice work.

Just curious, are you a beginner? If you are instead of increasing reps for your bench you should try to increase the weight. You said your goal was to bench your BW if you increase the bar weight you'll achieve your goals faster and more effectively.

Another question... Is this journal in pounds or kgs?

Keep it up man. :thumbup:

Nik00117
09-01-2009, 05:18 PM
If it's in Kilos and your just starting I'll see you on the news in 4 months!

VESPER
09-02-2009, 07:18 AM
Nice work.

Just curious, are you a beginner? If you are instead of increasing reps for your bench you should try to increase the weight. You said your goal was to bench your BW if you increase the bar weight you'll achieve your goals faster and more effectively.

Another question... Is this journal in pounds or kgs?

Keep it up man. :thumbup:

Do you mean like bench say...
100x6
105x6
110x6

like that?

lbs.

Thanks man.


If it's in Kilos and your just starting I'll see you on the news in 4 months!

I'm doing it in lbs.

Jboy
09-02-2009, 07:35 AM
Do you mean like bench say...
100x6
105x6
110x6

like that?

lbs.

Thanks man.
Sort of.

But instead of doing a different weight for each set just do the same.

100 x 6(reps) x 3(sets)

If you can do that comfortably move it up the next time you bench.

105 x 6 x 3

Keep repeating the pattern till you can't add weight to the bar. When this happens you deload weight and work back up to where you stalled.

Does that make sense? :)

VESPER
09-02-2009, 12:19 PM
^OK, thanks. I will try that instead.

VESPER
09-03-2009, 06:01 AM
I've been slacking lately. I'm so not motivated and finding it hard to keep with it. :(

Jboy
09-03-2009, 06:08 AM
Everyone gets like that, some more than others. You just gotta fight through it man. Three hours a week thats all. You'll be healthier, stronger, bigger and more women will want you.

I find that if I skip even once I'm more inclined to skip again, don't skip... EVER. If you keep at it eventually it'll become second nature like breathing and sleeping. You'll feel bad for not working out.

STRONG OR WEAK, choose to be strong.

VESPER
09-03-2009, 10:57 AM
Everyone gets like that, some more than others. You just gotta fight through it man. Three hours a week thats all. You'll be healthier, stronger, bigger and more women will want you.

I find that if I skip even once I'm more inclined to skip again, don't skip... EVER. If you keep at it eventually it'll become second nature like breathing and sleeping. You'll feel bad for not working out.

STRONG OR WEAK, choose to be strong.

Thanks amigo. I've just been "going threw it" lately, but still that's no excuse. I'll keep pushing!