View Full Version : Training Log-rhoenie

08-19-2010, 09:33 AM
Well, here goes... I started lifting again about a year and a half ago after not lifting for 15 years. I am 39 years old and currently at about 230 lbs. When I started a 1.5 years ago I was 275 but the gains/losses seem to have stalled so I thought I would give this a shot. Here are my first two workouts as I'm doing the A,B,A,B routine.


Seated Rows-140X6 +2,2,2
Incline Press (hammer machine) 210X6 +2,2,2
Pulldowns 140X6 +2,2,2
Hammer Shoulder Press 140X6 +2,2,2
Tricep pushdowns 110X6 +2,2,2


Leg Press 360X6 +2,2,2
Deadlift 185X6 +2,2,2
Calf Raises 230X6 +2,2,2
Barbell Curls 90X6 +2,2,2
Crunches 130X6 +2,2,2

I haven't lifted legs in 17 years so we'll see how they progress. This is also the first time I have ever deadlifted so I hope I'm doing it correctly.

More later,


08-19-2010, 06:28 PM
Incline Press 220x6 +2,2,2 new best
Seated Row 150x6 +2,2,2 new best
Overhead Press 160x6 +2,2,2 new best
Pulldowns 130x6 +2,2,2 went down 10 lbs
Triceps pushdowns 120x6 +2,2,2 new best

Still finding my weights as a lot of bests today. Think I might have been a little easy on myself on the first workout. How does the volume feel to everyon else? The lifts are good but I'm used to doing five or six exercises for each body part and this just feels a little light. Hoping that hitting the same exercise twice a week hard will give me better results than more exercises. Anyone been in the same boat?


08-24-2010, 06:46 AM
Incline bench 220x6 +2,2,2
Pulldowns 130x6 + 2,2,2
MIlitary Press 160x6 +2,2,2
Seated Row 150x6 + 2,2,2
Triceps Pushdown 125x6 + 2,2,2

Only increase was in pushdowns. Not really liking that one too much but I'm going to stick it out until at least the deload week. What is everyone else doing for triceps?

Off Road
08-24-2010, 07:08 AM
Nice job getting started on a quality routine. Don't worry, everybody is a skeptic when they start abreviated training. Like you, they thought they had to hit all the individual muscles from every angle to see results. But just like the rest of them, you will be amazed at what a basic and abreviated routine will do for you. Stick with it and always try to lift more weight than the last time.

08-24-2010, 03:32 PM
Thanks for the input. I have actually been wondering lately if I had been over training as I would almost always take each and every lift to failure most times with drop sets. I am pretty pumped about this new program but just want to make sure I am putting in maximum effort. Big session tonight so better eat.



08-24-2010, 06:55 PM
Pretty good workout all and all, here are the stats...

Leg Press 380x6 + 2,2,2 (20 lbs up)
Deadlift 205x6 + 2,2,2 (20 lbs up)
Calf Raise 250x6 + 2,2,2 (20 lbs up)
Barbell Curls 90x6 + 2,2,2 (same)
Crunches 135x6 + 2,2,2 (5 lbs up)

As I said before I have never done deadlifts before, should I be doing them right after leg presses? They seem tough and I feel like I should be able to do more. Any ideas?



Daniel Roberts
08-25-2010, 10:16 AM
All you need do in your training sessions is provide a growth stimulus then leave to recuperate. Once you've created the appropriate stimulus (and there is a load and volume threshold see Principles article) trying to get a greater response i.e. more exercises/sets/drop sets etc provides diminishing returns for the amount of effort and eats into your recovery.

Do the leg press after the deadlift - that's my advice.

08-25-2010, 11:33 AM
Hey guys thanks for checking in on my progress. This type of set up sure makes it easy to keep on the path. I really like this program so far and am excited to continue to learn more as I go. I was always taught to go all out as in to faliure on every lift and knowing what I know now it appears I have been spinning my wheels as of late. I am going to switch up deadlifts and leg presses and see how that goes.

Thanks again,


08-25-2010, 11:43 AM

Do the leg press after the deadlift - that's my advice.

Second that

08-26-2010, 06:54 PM
Second upper day of the week...
Incline Press 220x6 + 2,2,2 same
Seated Rows 155x6 + 2,2,2 up 5
Overhead Press 160x6 + 2,2,2 same
Pulldowns 140x6 + 2,2,2 up 10
Triceps Pushdowns 120x6 + 2,2,2 same

Didn't feel my best but pushed thru...can't wait for deadlifts first tomorrow. Everyone have a great weekend.


08-27-2010, 06:11 PM
Deadlift 225x6 + 2,2,2 up 20
Calf raises 260x6 +2,2,2 up 10
Leg Press 400x6 +2,2,2 up 20
Biceps Curl 90x6 +2,2,2 same
Crunches 140x6 +2,2,2 up 5

08-28-2010, 12:55 AM
Nice pulling mate =)

09-01-2010, 06:50 PM
Incline Press 230x6 + 2,2,2 up 10
Seated Row 160x6 + 2,2,2 up 5
Military Press 170x6 + 2,2,2 up 10
Lat Pulldowns 140x6 + 2,2,2 same
Pushdowns 125x6 + 2,2,2 same

Feeling pretty good with this new routine, can't wait to see it in the second month.

09-03-2010, 07:58 PM
Seated Row 160x6 + 2,2,2 same
Incline Press 230x6 +2,2,2 same
Pulldowns 140x6 +2,2,2 same
Overhead Press 170x6 +2,2,2 same
Triceps Pushdowns 120x6 +2,2,2 same

Not a good workout at all. Felt horrible don't know if I didn't eat right or what...but managed to push at least the same. Hopefully next time is better.