Snaithinator's Journal

[Snaithinator]

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]

Worst journal ever.

Get posting some workouts in here!

[Snaithinator]

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]

Post your workouts, not your results. Sets and everything.

Good work anyway.

[Snaithinator]

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]

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]

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]

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]

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