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cleanupthat
06-06-2012, 05:46 PM
Hello, new to the site and new to training.
Here is my first day on a BW routine. I will be doing this routing 3 times a week, and cardio 2 times a week. As of now I am cutting.


Pushup-

BW x 11
BW x 10
BW x 11
BW x 10


Pullup-

bw x 7
bw x 7
bw x 5
bw x 6

I found it weird that I hit one extra rep during a later set. I did this once during pushups and once during pullups as you can see. Does this happen to any of you?


Lunge - I was not sure what counted as one set for lunges. I assume that a set includes both legs so I recorded reps for both legs (L)eft (R)ight and counted that as 1 set. Please if this is wrong someone correct me.

bw x 11(R) x10(L)
bw x 10(R) x10(L)
bw x 10(R) x8(L)
bw x 10(R) x8(L)


Squat-

bw x 30
bw x 13
bw x 13
bw x 12

I dropped off a ton after the first set, my legs were on fire between the lunges and squats.

Do you guys see anything wrong here? Do the number of sets look good or should I do more/less? If you guys see anything that I did wrong or any area of concern please feel free to leave advice. Thanks guys!

vhenom
06-06-2012, 05:51 PM
Really interesting could you also post weight changes in increments like a weekly weigh in?

cleanupthat
06-07-2012, 07:25 PM
6/7/12

cardio-

3.3mile jog

Nice and easy. Forgot to bring my watch. Will time my next run.

cleanupthat
06-09-2012, 04:33 PM
Pushup-

bw x 16
bw x 16
bw x 13
bw x 13


pullup-

bw x 9
bw x 9
bw x 9
bw x 7


squat-

bw x 42
bw x 21
bw x 22
bw x 23


lunge-

bw x20R x20L
bw x20R x20L
bw x15R x15L
bw x15R x15L

cleanupthat
06-10-2012, 05:22 PM
Cardio-

15 min run with inclines

cleanupthat
06-11-2012, 06:24 PM
pushup-

bw x 20
bw x 20
bw x 17
bw x 13


pullup-

bw x 11
bw x 11
bw x 9
bw x 9


squat-

bw x 50
bw x 50
bw x 50
bw x 50


Lunge-

bw x 20R 20L
bw x 20R 20L
bw x 20R 20L
bw x 20R 20L

cleanupthat
06-12-2012, 08:03 PM
Cardio-

40 mins PLyometric circuits

cleanupthat
06-14-2012, 05:16 PM
Pullup-

bw x 12
bw x 11
bw x 10


Squat-

bw25 x 20
bw25 x 13
bw25 x 13
bw25 x 10


bar dip-

x7
x7
x5


dumbell press-

25x10
25x8
25x7

seated arnold-

25x8
25x6
25x5

cleanupthat
06-16-2012, 06:17 PM
cardio-

plyometric circuits 40 min

cleanupthat
06-17-2012, 09:01 PM
pushup-

bw x 23
bw x 23
bw x 20


One arm dumb row-

L30x12 R30x12
L30x10 R30x10
L30x10 R30x10


dumb shoulder press-

25x9
25x9
25x8


Lunge-

R bw25x23 L bw25x23
R bw25x23 L bw25x23
R bw25x18 L bw25x18


dumbell romanian dead-

55x8
55x8
55x8


dumb curl-

25x11
25x10
25x9

cleanupthat
06-20-2012, 03:48 PM
cardio-

3.3 mi

29:10

cleanupthat
06-20-2012, 03:54 PM
pullup-

bw x 13
bw x 12
bw x 10


dumbell bench press-

25x15
25x14
25x12


seated arnold-

25x10
25x10
25x10


goblet squat-

25 x 25
25 x 25
25 x 25


bar dip-

x9
x9
x7
x6

cleanupthat
06-22-2012, 07:48 PM
cardio- sprinting drills 40 min

cleanupthat
06-22-2012, 07:49 PM
cardio-

3.3 mi jog

32min

cleanupthat
06-24-2012, 11:31 PM
pushup-

bwx25
bwx25
bwx14


dumb shoulder press-

25x13
25x10
25x10


one arm dumb row-

L 30x15 R 30x15
L 30x12 R 30x12


dumbell curl-

25x12
25x12
25x11

cleanupthat
06-24-2012, 11:35 PM
dumb romanian dead-

55x10
55x10
55x10


Lunge-

L bw25x32 R bw25x32
L bw25x22 R bw25x22
L bw25x22 R bw25x22

cleanupthat
06-26-2012, 05:43 PM
pullup-

x11
x8
x8


bar dips-

bw10x7
bw10x7
bw10x5


dumbell bench-

25x19
25x15
25x11


seated arnold-

30x6
30x6
30x5

I am now BULKING. After 3 weeks of cut starting at 159lbs my current weight is 155.3lbs

cleanupthat
06-28-2012, 07:29 PM
goblet squat-

30x19
30x14
30x14
30x13


weighted knee raise-

10x10
10x10
10x10
10x7


calf raise-

55x25
55x25
55x25
55x25

cleanupthat
07-01-2012, 02:58 PM
chest press machine-

150x10
150x9
150x7
150x6


leg press-

140x10
140x10
140x10
140x10


bicep curl-

25x10
25x10
25x10
25x8


cardio- 1 mi jog

cleanupthat
07-01-2012, 03:01 PM
clean and press-

60x9
60x6
60x5
60x5


seated row-

130x10
130x10
130x8
130x7


dumbell deadlift-

60x10
60x10
60x10
60x9

cardio-

20 min treadmill

cleanupthat
07-01-2012, 03:03 PM
I'm going to be out of town for the next week and a half. I'm not sure if I will have access to weights or any type of workout equipment.

I will still be doing what I can to stay in shape but my journal probably will not be getting updates during this time.

still bulking. will weigh when i get back home!