PDA

View Full Version : Geordies journal



geordie1986
09-20-2009, 01:30 PM
Im always looking at other peoples journals and thought it would be a good idea to start my own so I can look back and see where I came from.

Bit of background, I started lifting at the start of this year as like alot of people I was sick of being the skinny guy Im 5 foot 11 and weighed 140 at the start of the year Im now around 170 at 12% bodyfat (according to calipers dont no how accurate they are). Over the summer Ive had problems with my back which unfortunatly has made me very inconsistent with my lifting but dont want to start moaning, so enough of that.

I plan on doing a 3 day version of baby got back.

monday Vertical push-pull, Calves, Abs

Pull ups 5 x 5
Lying pullovers 3 x 8
Bent over rear laterals 3 x 10
Shoulder press 5 x 5
Standing calve raises 3 x 10
Planks

Wednesday Legs, Biceps, triceps

Lunges or leg extensions 3 x 8
Hamstring curl 3 x 8
Incline alt. bicep curl 5 x 5
Dips 5 x 5

This is just the leg routine i can do currently as I have problem with squats and basically any exercise that puts load on my lower back, after a month or so Im pretty confident Ill be able to squat again and that will be back in the routine.

Friday Horizontal push-pull, calves, abs

Bent over row 5 x 5
Hammer row 3 x 8
Bench press 5 x 5
Incline DB press 3 x 8
Seated calve raises 3 x 10
planks

Goals - By the end of the year my goal is to be 185 pounds, Im aiming to be able to bench 80Kg (176), shoulder press 60Kg (132) and have hopefully but my back problems behind me and am able to squat and deadlift again.

If anyone sees any problems with my routine or has some feedback that would be much appreciated, cheers.

geordie1986
09-21-2009, 01:11 PM
Monday vertical push pull, calves, abs

Living with my parents this week before I move back to uni so am training at my home gym.

Chin ups - 5 x 5 - BW + 8 Kg

Bent over rear laterals - 3 x 10 - 10 Kg dbs

As I was resting my back felt a bit tight so I done some leg swings, I was training barefoot and stood next to a squat rack. I kicked the bottom of the squat rack by accident and instantly felt sick in my stomach, I didnt no a toe could bleed so much. Im pretty sure Ive broke my toe but just bandaged it up and tried to continue.

Lying pullovers - 3 x 8 - 20 kg

Shoulder press - 1 x 5 - 42kg
- 4 x 5 - 40 kg

There was no way I could do calf raises or planks so I called it a day. I stopped training over an hour ago and still cant get my toe to stop bleeding.

geordie1986
09-23-2009, 09:35 AM
Legs, biceps, tricpes

Leg extensions - 1 x 8 - 35 Kg
- 3 x 8 - 40 Kg

Hamstring curls - 1 x 8 - 15 Kg
- 3 x 8 - 20 Kg

Incline alt. bicep curl - 3 x 5 - 15 Kg db
- 2 x 5 - 14 Kg db

Dips - 5 x 5 - BW + 7.5 Kg

Wanted to start with some lunges today but still cant bend my toes so had to skip them. Felt like an easy leg workout but guess ive just got to take my time until i can add some more exercises. Also as its the first time ive trained my legs in a while i noticed my hamstrings are quite weak this may be contributing to my sqaut problem so guess its something i need to work on.

geordie1986
09-25-2009, 07:24 AM
Back, chest, calves, abs

Bent over DB row - 5 x 5 - 20Kg db
One arm hammer row - 3 x 8 - 20 Kg db
Bench press - 5 x 5 - 60 Kg
Incline bench press - -3 x 8 - 18 Kg db
one legged calve raise - 5 kg plate
Plank - 1 x 60 sec
2 x 30 sec

Felt like a good workout today busted a sweat and was accident free which is always nice. First time ive tried bent over rows with my upper body parallel to the floor and i felt it much more in my back as opposed to a 45 degree upper body.
Was a new pr in my bench press, which i know aint exactly a high number but after the first 3 reps i was thinking of lowering the weight for the last two but battled through and completed two more reps which was good.
Took a picture yesterday so i have something visually to compare to in a few months. didnt take a picture when i started but ive attached a pretty good artists impression lol.

geordie1986
10-12-2009, 05:13 PM
havent written anything for two weeks as Ive been movin house and have been buisy. My back has been great the last 2 weeks so ive moved back to the 4 day BGB and have started a new gym.

Horizontal push/pull

bench press - 3 x 5 - 65 Kg
2 x 5 - 70 Kg

Incline Db bench - 3 x 8 - 22 kg

Pec flies - 3 x 10 - 40 kg

T bar rows - 5 x 5 - 30 Kg

One arm row - 3 x 8 - 25 Kg

Cable row - 3 x 10 - 40 Kg

seated calf raise - 3 x 12 - 30 Kg

Im am very happy with my strength gains over the last two weeks when I look at my last post, onwards and upwards :clap:

geordie1986
10-13-2009, 08:42 AM
Tuesday Legs, Biceps

leg extension - 5 x 5 - 50 Kg
Front squats - 3 x 8 - 40 Kg
Hamstring curls - 3 x 15 - 25 Kg
Incline bicep curl - 5 x 5 - 15 Kg db
Hammer curl - 3 x 8 - 14 kg db

Slowly starting to reintroduce squats in to my workout so started light and with front squats to put less empahsis on my back and felt good.

Coke
10-14-2009, 09:01 AM
Good luck with your efforts man, stay consistent and you can't go wrong.

geordie1986
10-16-2009, 12:59 PM
cheers cocoa.
Ive missed hamstring dominat and tricep day this week as i was at a family wedding al day, but might try and squeeze it in tomorrow if i get the time.

Vertical push pull, calves

chins (semi supinated grip) 3 x 8
hammer high row 3 x 8 - 50 Kg
Lat pulldowns 3 x 8 - 45 Kg

DB shoulder press - 5 x 5 - 15 Kg dbs
Face pulls - 3 x 8 - 40 Kg
Seated side laterals - 3 x 8 - 8 Kg dumbells

standing calve raises 50 Kg

changed to db shoulder press as the only way i can do it with a barbell is if i hang clean the weight first so changed to dbs, i think i prefer the rom you get with dumbells anyway so maybe for the best. also substituted face pulls for bent over rear laterals as it just feels a better exercise. Also just noticed today that im starting to get stretch marks on my legs and glutes dont know whether to take it as a good or a bad thing but guess im stuck with them now so im taking it as a good thing.

geordie1986
10-20-2009, 02:29 AM
horizontal push/pull calves

bench press - 3 x 5 - 70 Kg
1 x 5 - 75 Kg
1 x 2 - 80 Kg

db incline bench - 3 x 8 - 22 kg db
flat flys - 16 Kg db
T bar row - 3 x 5 - 30 Kg
1 x 5 - 25 kg
1 x 5 - 20 Kg
One arm db row - 3 x 8 - 25 kg
seated row - 3 x 8 - 35 Kg
seated calf raise - 3 x 15 - 20 Kg

Had a bit of the flu over weekend and still felt a bit groggy, was happy with my bench but after that i just felt exhausted and struggled to push myself.

I weighed myself last nite and i amnow 175 lbs.

geordie1986
10-20-2009, 10:32 AM
quad dominat, biceps

Leg extensions
5 x 5 - 55Kg

front squats
1 x 8 - 50 Kg
2 x 8 - 40 Kg

hamstring curls
3 x 15 25 Kg

incline bicep curl
3 x 5 - 15 kg db
2 x 5 - 16 Kg db

hammer curls
3 x 8 - 13 Kg db

Coke
10-20-2009, 12:08 PM
Staying on track very well, nice job bro.

geordie1986
10-22-2009, 10:47 AM
vertical push pull

pull ups
3 x 8

high hammer rows
2 x 8 - 55 kg
1 x 8 - 50 Kg

lat pulldowns
3 x 10 - 45 Kg

Db shoulder press
5 x 5 -16 Kg db

Side laterals
3 x 8 - 8Kgdb

Face pulls
3 x 10 - 40 Kg

calf raises
3 x 10 - 55Kg

geordie1986
10-23-2009, 06:07 AM
hamstring curls
5 x 5 - 40 Kg

RDLs
3 x 8 - 20 kg

leg extensions
3 x 15 - 30 Kg

dips
3 x 8

cable pressdowns (with rope attachment)
3 x 8 - 30 Kg

stuck rdls back in but just started with the bar as i plan on starting light and slowly working my way back up and nailing down my form.

geordie1986
10-27-2009, 11:41 AM
horizontal push pull, calves

bench press
5 x5 - 70 Kg

incline bench press
3 x 8 - 22Kg db

flat flys
3 x 10 - 15 Kg db

one arm rows
5 x 5 25Kg db

seated row (close grip)
3 x 8 - 40 Kg

seated row (wide grip)
3 x 10 - 30Kg

seated calf raises
3 x 15 - 20 Kg

had to stick in wide grip seated rows as some guy seemed to be setting up home on the t bar row so just stuck them in instead.

quad dominant, biceps

front squats
5 x 5 - 50Kg

leg extensions
3 x 8 - 55 Kg

hamstring curls
1 x 15 - 30 kg
2 x 15 - 25 kg

incline bisep curls
3 x 5 - 16 Kg db
2 x 5 - 15 Kg db

hammer curls
3 x 8 - 13 Kg db

geordie1986
10-29-2009, 11:55 AM
chin ups
3 x 8

high hammer rows
3 x 8 - 55 Kg

lat pulldowns
3 x 10 - 40Kg

face pulls
3 x 10 - 50Kg

shoulder press
3 x 5 - 40 Kg
1 x 4 - 40 Kg
1 x 8 - 30kg

seated side raises
3 x 8 - 8 Kg db

standing calve raises
3 x 10 - 50Kg

got a headache again this week when doing pull ups, dont think its due to my breathing so must be because im not warming up efficeintly so its something i need to start doing better.

geordie1986
10-30-2009, 06:59 AM
rdls
5 x 5 - 30 kg

pull throughs
3 x 8 - 15 kg

seated leg extension
3 x 15 - 35 kg

tricep pushdowns
1 x 8 - 45 kg
1 x 8 - 50kg
1 x 8 - 55 kg

dips
2 x 8
1 x 6

still practicing form on the first to exercises so kept the weight a bit low. Also started feelin pain in my shoulder during dips, dont know if its off my shoulders being a stiff ftom yesterday or something else either way i was finding them quite difficult.

geordie1986
11-02-2009, 12:08 PM
bench press
4 x 5 - 72.5 Kg
1 x 5 - 70 Kg

incline bench
3 x 10 - 22 Kg dbs

flat flys
3 x 10 - 16 Kg

one arm rows
1 x 5 - 28 Kg
4 x 5 - 30 Kg

t bar row
3 x 8 -30 Kg

seated row
2 x 10 - 40 Kg
1 x 10 - 35 kg

seated calf raises
3 x 15 - 25 Kg

geordie1986
11-04-2009, 10:58 AM
front squats
4 x 5 - 55 Kg
1 x 5 - 50 Kg

leg extensions
3 x 8 - 50 Kg

hamstring curls
3 x 15 - 25 Kg

incline bicep curl
5 x 5 - 16 Kg db

hammer curl
2 x 8 - 13 Kg db
1 x 8 - 11 Kg db

geordie1986
11-09-2009, 12:57 PM
forgot to write anything the last two days of last week and now cant remember what i lifted.

horizontal push pull, calves

db bench press
5 x 5 - 25 Kg

incline db bench
3 x 8 - 23 kg

flat flies
3 x 10 - 16 kg db

one arm db row
5 x 5 - 30 kg

cable row
1 x 8 - 55 kg
1 x 8 - 50 kg
1 x 8 - 45 kg

t bar row
3 x 10 - 25 kg

My diet has been poor recently and ive lost a bit of weight which i think is starting to hold back my strength gains so its something i need to focus on.

geordie1986
11-10-2009, 02:50 PM
front squats
3 x 5 - 60 Kg
2 x4 - 60 Kg

leg extensions
1 x 8 - 55 Kg
1 x 8 - 50 Kg
1 x 8 - 45 Kg

hamstring curls
3 x 15 - 25 Kg

incline bicep curl
5 x 5 - 16 Kg db

hammer curls
3 x 8 - 13 Kg db

was impressed with my new pr in front squats but it took it out of me and i felt sick when i was finished, but guess thats what success feels like lol.

geordie1986
11-16-2009, 01:30 PM
was ill with flu or sumit at the end of last week and had to miss two days which sucks, but back on it today.

Horizontal push pull, calves

bench press
1 x 10 - 60 Kg
3 x 5 - 75 Kg
1 x 5 - 70 Kg

incline db bench
1 x 10 - 22 Kg db
1 x 8 - 25 Kg db
1 x 8 - 20 Kg db

flat flys
3 x 10 - 16 Kg db

one arm db row
5 x 5 -30 Kg

seated cable rows
3 x 8 - 55 Kg

t bar row
3 x 10 - 20 Kg

seated calf raise
1 x 15 - 20 Kg
2 x 15 - 25 Kg

twisted my wrist when dropping the dumbells on incline bench and my grip realy suffered when doing back, but all in all happy with today.