Lou Dog
07-12-2004, 12:08 PM
Hi everyone! I am new to the forum and I think it is great. Hoping to get all kinds of input positive and constructive from everyone here. I am 22 years old. I am fairly active. I am 5'11", 160lbs, BF% = 9%. I have a metalbolism that is off the charts. I haven't done any max repititions in a while, so I'll try to get back to you faithful readers on that one soon.
I've always been interested in the gym, but I've had injuries (bi-lateral hernia!) and time constraints that always kept me from really following a steady program for more than a couple months at a time. Still, last year I was able to put on about 10 lbs of muscle. But now I have a new gym, a greater wealth of time, and ideal health, so I am ready to start a new program and hit it hard.
I was looking to switch up to a new routine, so I'm gonna go with WBB #1. The 2 set thing will be new to me. Also, I presently lack a workout partner and some equipment, so I'll be subbing a few exercises. Here is my first week's results. I'll post every day I go from here on out. Thanks in advance for all your help!
Day 1:
Dumbbell Bench Press @ 60 lbs in each hand = 8+8 (Moving up next week)
Incline Dumbbell Bench Press @ 45 lbs in each hanf = 8+6
Assisted Chest Dip @ 48lbs of help = 8+8 (Moving up next week)
Assisted Pull-up @ 72 lbs of help = 8+8 (Moving up next week)
Lever Deadlift Machine @ 192 lbs = 8+8 (Moving up next week)
Lever Incline Row @ 35 lbs = 8+8 (Moving up next week)
Dumbbell Shrugs @ 75 lbs in each hand = 9
Day 2:
45 minutes of cardio @ 75%
Day 3:
Sled 45 Degree Leg Press @ 365 lbs = 8+8 (Moving up next week)
Lever Seated Leg Press @ 252 lbs = 8+6
Lever Lying Leg Curl @ 132 lbs = 8+7
Lever Deadlift Machine @ 204 lbs = 8+8 (Moving up next week)
Soleus Lever Calf Raise @ 70 lbs = 10+9
Crunches @ No Weight = 10+10+10+10 (Moving up next week)
Day 4:
Rest
Day 5:
Lever Shoulder Press @ 100 lbs = 8+8 (Moving up next week)
Lever Behind Neck Press @ 110 lbs = 8+8 (Moving up next week)
Standing Lateral Raises @ 15 lbs in each hand = 9+8
Smith Close Grip Bench Press @ 80 lbs = 8+8 (Moving up next week)
Cable Pushdown @ 120 lbs = 7+6
Dumbbell Incline Curl @ 25 lbs in each hand = 8+8 (Moving up next week)
Dumbbell Incline Hammer Curl @ 20 lbs = 8 (Moving up next week)
Day 6:
45 minutes of cardio @ 75%
And thats all I have so far. As you can see, I was still getting used to some of the exercises and underestimated my weights on a lot of them... I'm think I'd like to spend three of my 4 rest days doing about 40 minutes of cardio, just for fitness sake. Okay, I will try to post regularly. Thanks for the input!
I've always been interested in the gym, but I've had injuries (bi-lateral hernia!) and time constraints that always kept me from really following a steady program for more than a couple months at a time. Still, last year I was able to put on about 10 lbs of muscle. But now I have a new gym, a greater wealth of time, and ideal health, so I am ready to start a new program and hit it hard.
I was looking to switch up to a new routine, so I'm gonna go with WBB #1. The 2 set thing will be new to me. Also, I presently lack a workout partner and some equipment, so I'll be subbing a few exercises. Here is my first week's results. I'll post every day I go from here on out. Thanks in advance for all your help!
Day 1:
Dumbbell Bench Press @ 60 lbs in each hand = 8+8 (Moving up next week)
Incline Dumbbell Bench Press @ 45 lbs in each hanf = 8+6
Assisted Chest Dip @ 48lbs of help = 8+8 (Moving up next week)
Assisted Pull-up @ 72 lbs of help = 8+8 (Moving up next week)
Lever Deadlift Machine @ 192 lbs = 8+8 (Moving up next week)
Lever Incline Row @ 35 lbs = 8+8 (Moving up next week)
Dumbbell Shrugs @ 75 lbs in each hand = 9
Day 2:
45 minutes of cardio @ 75%
Day 3:
Sled 45 Degree Leg Press @ 365 lbs = 8+8 (Moving up next week)
Lever Seated Leg Press @ 252 lbs = 8+6
Lever Lying Leg Curl @ 132 lbs = 8+7
Lever Deadlift Machine @ 204 lbs = 8+8 (Moving up next week)
Soleus Lever Calf Raise @ 70 lbs = 10+9
Crunches @ No Weight = 10+10+10+10 (Moving up next week)
Day 4:
Rest
Day 5:
Lever Shoulder Press @ 100 lbs = 8+8 (Moving up next week)
Lever Behind Neck Press @ 110 lbs = 8+8 (Moving up next week)
Standing Lateral Raises @ 15 lbs in each hand = 9+8
Smith Close Grip Bench Press @ 80 lbs = 8+8 (Moving up next week)
Cable Pushdown @ 120 lbs = 7+6
Dumbbell Incline Curl @ 25 lbs in each hand = 8+8 (Moving up next week)
Dumbbell Incline Hammer Curl @ 20 lbs = 8 (Moving up next week)
Day 6:
45 minutes of cardio @ 75%
And thats all I have so far. As you can see, I was still getting used to some of the exercises and underestimated my weights on a lot of them... I'm think I'd like to spend three of my 4 rest days doing about 40 minutes of cardio, just for fitness sake. Okay, I will try to post regularly. Thanks for the input!