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Snaithinator
01-23-2010, 02:16 PM
Hi all,

After getting a spouse and a desk job in the last year, it's back to the gym for me. As I've realized I have less time in my week than before, it's a 3-day plan. Also, since I realized I hate running, I've included some high-rep exercizes to work up a sweat. Here's the plan:

GREG’S 3-DAY WORKOUT 1.0

Day 1
Bench----------------Heavy----------3 × 5-8
Dumbell Bench--------Medium---------3 × 10-12
Bentover Rows--------Heavy/Medium--4 × 8-10
Chinups--------------Light------------1-2 × 15-20
Swiss Ball Crunches---Medium/Light----1-2 × 12-15

Day 2
Squats---------------Heavy----------3 × 5-8
Straight-leg Deadlifts-Medium---------3 × 10-12
Cable Rows-----------Medium/Light---3 × 12-15
Pushups--------------Light-----------2 × 15-20

Day 3
Military Press--------Heavy-----------3 × 5-8
Dumbell Press--------Medium----------3 × 10-12
Pullups--------------Heavy-----------3 × 5-8
Front Squats--------Light-------------2 × 15-20


And this is what I'm starting out with after one week:

Bench: 135 × 3 reps
Squats: 185 × 5 reps
Military Press: 95 × 5 reps
Pushups: 6 reps

Age: 24
Starting Body Weight: 221 lbs
Starting Body Condition: Sack of Potatoes

danmac
01-25-2010, 09:42 AM
Worst journal ever.

Get posting some workouts in here!

Snaithinator
01-27-2010, 08:22 PM
This weeks results so far:

Day 1: Jan 25th, '10
Bench:-----------135lbs × 5reps
Bentover Rows:---115lbs × 12reps
Dumbell Bench:----35lbs's × 12reps
Chinups:----------15 reps (machine-assisted with 135 lbs)
Abs:--------------10lbs × 20reps

Day 2: Jan 27th, '10
Machine Rows:----150lbs × 15reps
Pushups:----------13 reps
Abs:--------------20lbs × 20reps
Squats:-----------205lbs × 5reps

danmac
01-28-2010, 08:31 AM
Post your workouts, not your results. Sets and everything.

Good work anyway.

Snaithinator
01-31-2010, 12:49 PM
Ok, one full week of the new workout complete. I've made a few changes, but that'll probably keep happening as I go. Anyways, here's how this past week went:

Monday Jan 25th:

Bench:
135x4
135x5
135x4

Bentover Rows:
115x10
115x12
115x10

Dumbbell Bench:
35's x12
35's x12
35's x12

Chin Up's: (weight assisted machine)
-135x15
-135x15

Abs: (Ab coaster machine)
0x20
10x20

Wednesday Jan 27th:

Squats:
185x5
205x5
205x5

Row Machine:
135x15
150x15
150x12

Pushups:
12 reps
13reps

Ab Coaster:
20x20

Saturday Jan 30th:

Military Press:
75x5
105x3
100x5
100x3
95x4

Pull ups: (weight-assisted machine)
-105x5
-90x5
-90x5

Straight-leg Dead's:
135x12
135x12
135x12

Dumbbell Press:
30's x12
30's x12
30's x12

Front Squats:
95x15
95x15

Fly's:
75x15
105x15
105x13

After my first full week back, it was nice to see that my strength hadn't dipped too much after about a year off. I started working out at the gym about two years ago and went pretty steady for about 8 or 9 months. Then due mainly to laziness I let it all slide for most of the past year. When I first began, however, I could only bench around 80 pounds, squat 135, press 65, and deadlift 185. At the end of 9 months, I was around benching 160, squatting 265, pressing 115, and deadlifting 345.

My goal is to obtain new PR's for all of those lifts by July. Feel free to post comments.

danmac
02-05-2010, 04:11 PM
hey buddy,

The bench looks like its going well, so do the overheads.

Try posting after every workout, right away, so i dont have to read massive posts that are a mile long and you can get feedback right away.

Anyway, good work, im expecting another long post soon.

Also i hit a 315x6 this week, whats up.

Snaithinator
02-15-2010, 07:39 PM
Alright, after two busy weeks away from the gym I finally got back:

Bench:
115X5
135X5
150X2 (probably could've gotten more with a lift and a spot)
135X5
135X4

Bent-over Rows:
decided to skip due to lack of time. My back is stronger in proportion to my chest anyways.

Dumbbell Bench:
40'sX10
40'sX8
40'sX8

Chinups: (weight-assisted machine)
120X15
120X12

Abs:
30lbsX20
30X20
30X20

danmac
04-14-2010, 07:24 AM
Alright, after two busy weeks away from the gym I finally got back:

Bench:
115X5
135X5
150X2 (probably could've gotten more with a lift and a spot)
135X5
135X4

Bent-over Rows:
decided to skip due to lack of time. My back is stronger in proportion to my chest anyways.

Dumbbell Bench:
40'sX10
40'sX8
40'sX8

Chinups: (weight-assisted machine)
120X15
120X12

Abs:
30lbsX20
30X20
30X20

Don't skip the back work, you might end up like me. No excuses.

roots
04-23-2010, 12:05 AM
haha greg whats up, its persic. Didnt know you had a journal here. good work. What gym are you at? Im going to start posting in my journal once my lifts start improving