View Full Version : Dave's Workout Journal

08-01-2002, 05:36 PM
Hello Everyone, and welcome to my workout journal. Comments and advice are apprecited. So feel free!

Basically, I have been slacking off for the last three weeks and need to get motivated again. I have been making pretty good gains over the 7 months and want to continue.

Here is a little background information on me:

I have been working out for the last 7 months. When I started out, I weighed in at 230 lbs and I am 6'2" tall.

I cut my weight down to 207 lbs and then began to bulk about 4 months ago. Currently, I am weighing in at 219 lbs and feeling pretty good.

My diet is not very strict, but I make myself eat healthy and take meals at least three times a day and try for five. I don't count calories, but have good idea of what I need to eat in a day to gain weight.

My goals are to reach 240 lbs and then begin to cut down. Ideally, I would like to be at 220 lbs @10% bf. The time it takes me to reach these goals are not important. I want to get these goals by emphasizing strength training, not gaining mass. I guess I prefer strength to size.

08-01-2002, 05:43 PM
Welcome and good luck! Post your routine so we can tear it up :D...........jk

08-01-2002, 06:19 PM
Here is my current workout routine:

Monday: Legs

Squats 2X15-20
Leg Ext 3X4-6
SLDL 4X4-6
Leg Curls 3X4-6

Tuesday: Chest and Triceps
Bench Press 4X4-6
Incline DB Press 3X4-6
DB Chest Fly 3X4-6
Close Grip BP 3X4-6
Skull Crushers 3X4-6
Triceps Pushdowns 2X4-6

Thursday: Back and Biceps
Deadlifts 4X3-5
Goodmornings 2X4-6
Cable Rows 4X4-6
Chins 3Xmax
Shrugs 3X8-10
DB Curls 3X6-8
Preacher Curls 3X6-8

Friday: Shoulders
Military Press 4X4-6
DB Shoulder Press 3X4-6
Lateral Raises 3X4-6
Front Raises 3X4-6

Edit... forgot to put in the biceps work

08-01-2002, 07:09 PM
Looks pretty solid to me.

08-02-2002, 06:17 PM
Had a pretty good shoulder workout today. Not spectacular, but I expected less because of my 3 week break for the iron.

Military Press 95X10, 115X5,115X4,115X3(almost 4!)
DB Press 40sX4, 40sX4, 40'sX4
Lateral Raises 15x5,15x5,15x4
Front Raises 15x4,15x4,15x4
B/O Side Raises 15x6,15x5,15x5

Shoulders feel great, they're going to be sore tomorrow!

The weight has gone down a bit from where I was a month ago. But I expected it and am not too dissapointed.

08-03-2002, 01:07 AM
Military Press 95X10, 115X5,115X4,115X3(almost 4!)
DB Press 40sX4, 40sX4, 40'sX4

Nice strength Dave! Looking good man keep up the hard work. :):)

08-03-2002, 08:18 AM
Originally posted by MonStar

Nice strength Dave! Looking good man keep up the hard work. :):)

Thanks man! Its hard to stay motivated sometimes. That helps!

I've still got a long way to go! Very long way!


08-04-2002, 10:47 AM
Measurement Day!

All measurements flexed, but not pumped.

Height : 6'1"
Weight : 221.5
Chest : 46"
Waist : 39.5"
Ass : 44"
Left Right
Biceps : 15.5" 16"
Forearm: 13" 13.5"
Calves : 16" 16"
Thighs : 26" 26"

08-05-2002, 05:10 PM
I am f-in exhausted. Today was leg day

Squats 135X10 185X5 185X5
Leg extensions 100X10 150X6 150X5
SLDL 170X12 ( took it light, this week on these,my back was kind of stiff)
Leg Curls 75X8 100X5 100X4

08-06-2002, 05:49 PM
Chest and Triceps today

Overall , another good workout.

BenchPress 135X8 165X3 155X4 155X4
Incline DB Press 55sX5 55X5 55X2(holyshit! last set was hard, I could barely get the DBs up)
DB Chest Fly 30X5 40X3
Close grip benchpress and Skull crushers... skipped these my triceps were fried.
Triceps Pushdown 50X10 70X3

on another note, I weighed in at 223 today. :)

08-08-2002, 06:25 PM
Today was Back and Biceps day.

I cut this one kind of short because my back was sore as hell after dead lifts. I'm thinking abot altering my deadlift routine. Multiple reps seems to be killing me. I might start alternating weeks with deadlifts and good mornings.

Anyway, here is how it went.

Deadlift: 120X8, 170X6, 220X4, 220X4
Good Mornings: Skipped (my back begged me not to do good mornings)
Cable Rows: 80X10, 100X8, 130X6, 130X4
Chins: 4,3,2
Shrugs: skipped, my lower back would not have liked these at all.
DB Curls, 40X6, 40X5,40X5

08-08-2002, 06:26 PM
oh yeah,

Thank God for IcyHot!!!

08-10-2002, 09:22 AM
I didn't update this yesterday So here is the latest.
Made pretty good gains this week on military press. Everytning else stayed about the same, but shoulders feel blasted. That is OK, Military is the most important to me of all the exercises on shoulder day.

Military press 95X10, 125X5, X5, X3
DB Press 40'sX4, X4, X4
Lateral Raises 15'sX5, X5, X5
Front Raises 15'sX5, X4, X4
B/O side Raises 15'sX10 20'sX5, X4

08-12-2002, 08:18 PM
Quick workout today. But it was pretty good

Squat 135X12, 185X8, 185X6, 185X4
Leg Extensions 150X8, 150X8, 150X7
Leg Curls 100X6, 100X5, 100X5

Skipped SLDLs today.

I think next week, I'm going to add 20lbs to my squat and see how it feels. I might go higher.

Need to make sure I don't skip SLDLs next week. I'm a lazy ass!


08-14-2002, 07:49 PM
Chest and triceps day (tuesday8/13)

Bench Press 165X5,5,4,2
Incline DB Press 55sX5,3,2
chest fly 40X4,3
Skull Crushers 55X8,8,7
Triceps Pushdown 70X5,3

Not a very good workout today, I think I'm coming down with a bit of a cold. I'll do better next week

08-19-2002, 08:02 AM
I was right, Iwas coming down with a cold. SO, I missed my shoulder workout and back workout last week. Feeling better now and will work out legs today.

08-19-2002, 08:04 AM
Looks like you doing good Dave!

08-26-2002, 08:37 AM
I haven't hit the weights in over a week. I've been busy as hell. No excuses today! I fukin pushin Iron tonight!

08-27-2002, 01:30 PM
Squats 185X7 185X5 185X5
Leg extensions 150X6 150X5 150X5
SLDL 170X12
Leg Curls 90X7 100X6 100X4

Not too much improvement this week. But I wan't expecting much after laying off for a week.