View Full Version : Midknight's Workout Log ! \m/

02-15-2003, 05:50 PM
ah yes..
this is where i will record results and attempts and goals.

Current Stats:

February 15, 2003

Weight 138lbs / 63 kg ~
Height 6'3" / 190cm ~


Weight 170-180lbs / 77 - 82 kg ~

(what measurments shall i take? bicep? wrist? - so i can record all this in my log)

02-15-2003, 07:15 PM

Measure everything if you want (not that ;) ).

Thighs, calves, chest, shoulders, bi's, neck, etc.

Give us some more info!

Experience, routine, diet, etc.

02-16-2003, 11:01 PM
ok here we go:

February 16, 2003

MEASURES: approx.

BICEP + TRICEP 10.25 "
THIGH 17.75 "
CALF 13.0"
NECK 12.75"

(unfortunatly, due to injury, i will not be measuring things like BENCH, and whatnot, or starting the workout until the 24th - so this time will be planning everything down to the letter.)

02-28-2003, 08:59 PM
ok, i need someone to help me out here on suggested SETS and REPS

i attached the file - there are '?' where i have no clue

Also - make any other suggestions please

02-28-2003, 10:14 PM
so your split is...
Day1: chest, back, abs
Day2: off
Day3: shoulders, arms
Day4: off
Day5: Legs
Day6: off
Day7: Shoulders, arms
So then you repeat?? This would not be good because your arms and front delts would be too sore for chest and back the next day.
ANd what is up with doing shoulders and arms twice a week? I do each bodypart once a week and I get really good results.
I dont have enough time right now to get into this in great detail, which this deserves. I will be back with a novel... I out to the Arnold Classic. I will post everything on Sunday when i get back.

02-28-2003, 10:15 PM
but as for right now EAT!!!!!!!!!

03-01-2003, 05:57 AM

03-01-2003, 09:57 AM
ok, well - im off to EAT some food. - ill check back periodically

get my reading glasses if ive got a novel a head of me

03-02-2003, 11:43 PM
well , its late SUnday - and you have not produced a reply, tommorow morning i will proceed with the routine....everything is the same except i removed the duplicated day .....

03-03-2003, 08:41 AM
I'm sure that Swole will come back when he has a chance to give you more information. Your routine is a bit like the WBB #1, which is a great starting point. Take a look at it and make a few changes as you go.

Here are some of my suggestions to start you out. I'd reduce the volume to 3 or less sets per exercise. You've already taken out the last shoulder / arm day that's good. Now place legs day between chest / back day and shoulder/arm day. I always have touble placing abs. I would suggest that you move it to leg day or place it on a day of it's own if you can workout 4 days a week.

Use this week to determine your maxes. Lift sufficient weight to get 8 to 9 reps. If you can do more then that, do the next set heavier. If you are less then 6 then lighten up the weight. Since you are recording what you are lifting, next week it will be easier to start at the right weight. You may find that you can lift heavier on the first work set and that you may have to drop down the weight on the subsequent worksets to get in the 6-9 reps. That's ok.

Anyway, those are my suggestions to start. Be patient and Swole will return.

03-03-2003, 05:32 PM

DAY 1 : Shoulders & Arms

(took some setting up - so i missed quite a bit of stuff)

(weight / reps)

Dumbbell (Front & Side) Lateral Raise (20 / 5) <- (something was wrong here becuase i was getting burns in that muscle that runs across the elbow - so i did something wrong)

Barbell Tricep Extension (20 / 9) <- (i must look like a real weakling already)

Barbell Curls (20 / 24) <- (waaaay too easy, so next i think ill put it up to 30 or 35 lbs.)

Dumbbell/Concentration Curls (20 / 8) <- (not bad considering i did the about only 3 minutes prior)

Wrist Curls (20 / 28) <- (i guess i gotta beef the weight up on these, maybe im doing them wrong - i couldnt remember how to do the Reverse Wrist Curls)

03-03-2003, 06:20 PM
Did you do one set per exercise? I think I may have steered you wrong with my comment about 3 or less. Maybe I should keep my help to myself, however, lets try again and I'll try to be a bit more specific and careful with my wording. Try 2-3 work sets per exercise. You could add in 1 warm up set for the first exercise for that muscle group. If on the first set you find that you are able to do more reps then 9, then bump up the weight on the second set. The reverse is also true. So in the case of the bb curls, on your second set, you could have switched to the 30lb bar and done those as your second set. If that was still too light, then on the third set, go to 35.

I have more to say, but I've got to run at the moment.

03-04-2003, 09:50 PM

DAY 2 : Rest

pretty straight forward - i might have pulled something, the one i wasnt sure about (lateral raise) i think did it. even now almost 36hrs later and i can still feel it.

03-06-2003, 05:34 PM
Wednesday MARCH 05, 2003 - WEEK ONE

DAY 3 : Chest, Back, & Waist

(weight / reps)

Bench Press (30/10) <- (coulda done better - i was laughing so hard)

Crunch (13 reps)

time was cut short, but 30 minutes actually elasped, trying to figue out what to do.

i was told by someone to only do 5-7 reps intead of 8-10 cause it will build better.

rookiebldr : yes one set .. time is a constraint, and setups, ill do 3 sets of everything next week, and only 3 - 4 execises. and just rotate around.

03-06-2003, 05:43 PM

DAY 4 : Rest

03-08-2003, 04:22 PM
Wednesday MARCH 05, 2003 - WEEK ONE

DAY 5 : Legs

hmmm... i seem to have missplaces my workout results sheet i used. .... so these are guessed approximates to what i remember...

(weight / reps)

Squats (35/9) <- {good here, keep in mind warm up week. i coulda done more i think. next week im gonna try (40/10) or (55 - 60 /5 - 6 ) }

Calf lifts & Reverse (35 / 15 each) <- {ditto. next week im gonna try (40/10) or (55 - 60 /5 - 6 ) aswell }

i tryed to do the wall sit, and i got a good solid 45 seconds, but i think its more of a fat-loss execise

i am refitting my routine, so next wekk should be about 10 times better. im thinking of droping to a two day work week ... MONDAYs and THURSDAYs and all general sets to 4-6 instead of 8-10 - also, someone tell me about streching

ill post the revised edition of RoutineA.xls

03-09-2003, 07:11 AM
Good luck next week on the revised routine. You are reducing to two days a week, is that due to time available and that fits your schedule better?

As for stretching, I suggest you do a seach through the training forum. Generally, make sure you don't stretch until after your muscles are warm. Never stretch a cold muscle. You could do that after your routine. There seems to be various opinions on the benefits of stretching during the routine.

03-09-2003, 07:44 PM
everyone take a gander....

i require critique

03-10-2003, 11:55 AM
I'd recommend more exercises on your major muscle groups such as quads, hamstrings, lats, shoulders, and chest and less on the smaller muscle groups such as the triceps.

03-10-2003, 09:01 PM
Monday MARCH 10, 2003 - WEEK TWO

DAY 1 : Shoulders, Upper Arm, Forearm, Chest

(weight / TOTAL (combined sets) reps)

Dumbbell (Front & Side) Lateral Raise (10/5) <- (this was much better than last week)

Barbell Upright Row (30/5)

Barbell Close Grip Bench press (0/0) <- i could do this, i just could get the bar in place, cause my bench presses are on the carpet. and its too much to maneauver, and i dont wanna risk injury, and my friend was being prick and wouldnt help.

Barbell Triceps Extension (30/5)

Barbell Curls + Tricep lift (30/7)

Dumbbel Kickback (10/10)

Barbell Curls (30/20) <- next its going to 40 and ill try that..i would be able to do any more

Wrist Curls (50/7) <- down a bit?

Reverse Wrist Curls (50/7) <- down a bit?

Barbell Bench Press (30 / 8 ) <- should i up this to getta 5 reps, at maybe 35?

i was told by someone to only do 5-7 reps intead of 8-10 cause it will build better. Any comments on this??!?

the sheet i use is better than the one i posted btw (stupid file limit size)

ryan1117 : im not THAT interested in the lower body, but i have dropped the sets on the Tri's already quite significantly.

03-18-2003, 12:10 PM
Thursday MARCH 13, 2003 - WEEK TWO

DAY 2 : Shoulders, Upper Arm, Forearm, Chest

(weight / TOTAL (combined sets) reps)

Barbell Triceps Extension (30/6)

Barbell Curls + Tricep lift (35/6), (35/6)

Dumbbel Kickback (10/15)

Barbell Curls (35/9), (35/8)

Barbell Bench Press (35/12), (35/13)

Barbell Shrugs (50/12) <-im going up to 65 i think

i was told by someone to only do 5-7 reps intead of 8-10 cause it will build better. Any comments on this??!?

03-18-2003, 02:16 PM
Thursday MARCH 17, 2003 - WEEK THREE

DAY 1 : Shoulders, Upper Arm, Forearm, Chest

(weight / reps)

Barbell Triceps Extension (30/6)

Barbell Curls + Tricep lift (40/6), (40/5)

Dumbbel Kickback (20/6)

Barbell Curls (40/8), (40/11) <- next it'll be (45/5) ill try at least

Barbell Bench Press (40/7) <- my friend was watching, and it seemed harder, (40/13) <- much better once i got him away :P

Im loosing track of the Reverse Wrist Curls, and the Wrist Curls cause i do them so fast. they were around (60/13) i think
Im not doing lower body until this Thursay if you havent already notived something going on. Ive been told that a week is too long between muscle groups, and two days is fine. comments?

03-28-2003, 05:00 PM
well, i wont be doing anything for a little while, because i have lost access to the equiptment...

can i do other things? what do pushups do - i dont even know