PDA

View Full Version : Bulldog's Workout Log



BulldogBenson
03-23-2011, 01:15 AM
Hey Guys,

My first post here and thought I'd say hello. I'm 29, and actually started going to the gym for the first time in my life about 14 months ago. Throughout sports in the past, I always half-assed it weight lifting. I've finally settled in a good routine, but still unsure about final goals.

1/3 of me wants to get into Boxing. 1/3 of me wants to learn shot put and get more powerful. 1/3 of me wants to gain strength, shed fat, and go to a pro wrestling school. Until then, I'm just hitting it hard to get bigger, faster, and stronger.

Current Workout Plan :

Monday : Chest / Triceps

- Bench Press (Alternating weeks with BB and DB)
- Bench Press Machine
- Cable Crossovers
- DB Pec Flyes
- Tricep Pushdowns
- Skull Crushers
- Dips (Bench or Body)
- Tricep Kickbacks

Tuesday : Heavy Legs

- BB Squats
- Good Mornings
- Leg Extensions
- Leg Curls
- Squat Machine
- Hip Adductors
- Hip Abductors
- Calf Press

Wednesday : Rest / Cardio

- Treadmill sprints

Thursday : Back / Biceps

- Deadlift
- WG Pulldowns
- CG Pulldowns
- Seated DB Curls
- EZ Bar Curls
- One Arm DB Rows
- Incline DB Curls / Inverted DB Curls (Not sure what these are really called)
- Hammer Curls

Friday : Light Legs

- Squat Machine
- Leg Curls
- Leg Extensions
- Leg Curls
- Hip Adductors
- Hip Abductors
- Squat Machine Jumps
- Calf Press

Saturday : Shoulders / Triceps / Biceps

- Shoulder Press
- Seated DB Curls
- Tricep Pushdowns
- Lateral Raise
- Hammer Curls
- Skullcrushers
- Front Raise
- EZ Bar Curls
- Tricep Kickbacks

Sunday : Rest / Cardio
Treadmill Sprints


I'm coming off of both a meniscus tear in the left knee and 6 days of straight lifting which lead to some heavy fatigue.

Day 0 - Rest Day.

BulldogBenson
03-24-2011, 06:16 AM
Day 1 - 24/03

TRAINING

Warm Up : Jump Rope x *300

Weights :
Dead Lift (Calluses are getting bad - trying chalk + new gloves next week)
- 10 x 60kg
- 10 x 90kg
- 8 x 130kg
- 5 x 160kg

WG Pulldowns
- 10 x 60kg
- 8 x 70kg
- 5 x 80kg

CG Pulldowns
- 10 x 50kg
- 8 x 60kg
- 6 x 75kg

DB Curls
- 10 x 15's
- 8 x 17.5's
- 6 x 20's

EZ Bar Curls
- 12 x 20kg + bar
- 8 x 30kg + bar
- 5 x 40kg + bar

One Arm Rows
- 8 x 40kg
- 8 x 40kg
- 8 x 40kg

Arnold DB Press
- 10 x 15's
- 6 x 17.5's

Inverted Bicep Press
- 8 x 12.5's

DB Hammer Curls
- 10 x *20's
- 8 x 25's
- 4 x 30's

Cardio :
Treadmill sprints - 5 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Crunches : 2 x 25
Reverse Crunches : 2 x 25
Kick Ups : 2 x 25
Obliques : 2 x 50
Weight Twists : 2 x 15 + 15kg
Captain's Chair : 2 x 10
Plank : 2 x 30sec
Left Plank : 2 x 20sec
Right Plank : 2 x 20sec

BulldogBenson
03-25-2011, 07:28 AM
Log Day 2 - 25/03
Light Legs Day

TRAINING

Warm Up : Jump Rope x *300

Weights :
Squat Machine
- 25 x 100kg
- 15 x 150kg
- 15 x 150kg
- 16 x 150kg

Leg Curls
- 10 x 40kg
- 8 x 50kg
- 3 x 56kg

Leg Extensions
- 8 x 70kg
- 6 x 75kg
- 5 x 85kg

Leg Curls
- 15 x 25kg
- 12 x 30kg
- 10 x 35kg

Hip Abductors
- 25 x 67.5kg
- 30 x 67.5kg
- 20 x 67.5kg

Hip Adductors
- 15 x 70kg
- 20 x 70kg
- 20 x 70kg

Squat Machine Jumps
- 30 x 50kg
- 15 x 80kg
- 15 x 100kg

Calf Press on Squat Machine
- 30 x 150kg
- 30 x 150kg


Cardio :
Treadmill sprints - 7 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Crunches : 2 x 25
Reverse Crunches : 2 x 25
Kick Ups : 2 x 25
Obliques : 1 x 50
Weight Twists : 2 x 15 + 15kg
Captain's Chair : 2 x 10
Plank : 2 x 30sec
Left Plank : 2 x 20sec
Right Plank : 2 x 20sec

BulldogBenson
03-26-2011, 03:02 PM
Log Day 3 - 25/03
Delts / Bi's / Tri's

This was a brutal workout. *Spent 8 hours shopping today + 3 hours of driving back and forth. *THEN, hit the gym. Set a new Personal best on tricep pushdowns. *Lucky there was no one in the gym because I was screaming for these reps.

TRAINING

Warm Up : Jump Rope x *300
Resistance Band Stretching - Back, Chest, Shoulders

Weights :

Military Press (Shoulder warm-up)
- 10 x 20kg
- 10 x 20kg
- 10 x 40kg

DB Shoulder Press
- 10 x 20kg
- 10 x 25kg
- 8 x 30kg

DB Curls
- 6 x 20's (Seated)
- 10 x 10's (Standing)
- 10 x 15's (Standing)

Tricep Pushdowns
- 12 x 85kg
- 8 x 100kg
- 3 x 120kg *New PR
- 20 x 50kg

Lateral DB Raise
- 10 x 8's
- 10 x 10's
- 8 x 12.5's

Hammer Curls
- 8 x 25's (DB)
- 10 x 20kg+ Bar
- 6 x 30kg+ Bar
- 2 x 32.5's (DB)

French Press
- 10 x 30kg+ Bar
- 8 x 35kg+ Bar [Elbow Pain flared up]
- 12 x 30kg (Pulley)
- 15 x 40kg (Pulley)

Front DB Raise
- 12 x 8's
- 10 x 10's
- 8 x 12.5's

EZ Bar Curls
- 10 x 20kg+ Bar
- 8 x 30kg+ Bar
- 6 x 35kg+ Bar

DB Shrugs
- 10 x 25's

Cardio :
Treadmill sprints - 5 x 15kph / 1min
(15 sec walking / 15 sec jogging / 30 sec running = 200m)

Core:
Ran out of time -- Will do tomorrow.