View Full Version : Excellence

01-15-2007, 01:26 AM
Hello everyone, I am getting back into working out and figured starting a journal would be a good way to keep track of my workouts, eating, and help keep me motivated along the way. I used to be in very good shape, put up some decent weight on my lifts, but college, working, and mostly laziness got in the way. One day at work, I glanced in the mirror and was horrified to see I wasn't in very good shape anymore. So this is going to be monitoring my slow but steady transformation back, and you guys are welcome to join me along the way with any advice or comments you have. A little background info: I am 21 years old, 5'10" around 205 pounds. i still have some muscle on me but also a good deal of fat, I will try to get some pictures put up as soon as I can. Well thats about all for now, Ill have my first workout up tomorrow!

01-15-2007, 01:47 AM
welcome to the board.

01-15-2007, 02:01 AM
Greetings, and best of luck in reaching your physique goals. :)

01-16-2007, 02:35 AM
Avatar, Built: thank you for the welcome. Today's workout was legs, jumping right back into my old routine:

Squats: 135/10, 225/5, 275/3, 295/3, 315/3
Leg Press: 6pps/6, 7pps/6, 8pps/6, 9pps/8
Lying Leg Curl: 90/8, 110/8, 110/8, 110/8
leg Extension: 90/8, 110/8, 110/8, 110/8
Standing Calf Raises: 315/10, 360/10, 360/10, 360/10

Good, short workout. My workouts won't be too long or complicated while Im still getting back into lifting. Tomorrow I will start tracking my daily diet, as that is my biggest weakness, in my opinion.

01-16-2007, 08:57 PM
Ok i finally took some pictures today... Hopefully these will be "before" pictures in my before and after.

01-16-2007, 09:01 PM
A couple more...

01-16-2007, 09:06 PM
What else do you do for hammies, RtdRSprstr?

01-16-2007, 09:23 PM
Built, I do deadlifts on back day which always hit my hamstrings too...besides that just my leg curls either lying or seated... how much hammie work do you reccomend and what exercises? i have done pullthroughs in the past but i figured my deadlifts would work about the same muscles.

01-16-2007, 10:04 PM
Damn, I was expecting a far worse set of pictures from what you described :) You'll be back in good shape in no time. Good luck.

01-17-2007, 12:26 AM
TTT, Thanks for the encouragement.

January 16, 2007
Bench Press: 135/10, 155/5, 185/3, 205/3, 5 sets of 3 at 205
Incline Barbell Press: 6 sets of 5 at 135
Dips: 5 sets of 8
Flyes: 4 sets of 8 at 25lbs. each
Tricep Pushdowns: 5 sets of 10
Skullcrushers: 75/5, 65/8, 65/8

Good workout today... I hadn't worked chest in a couple of months so I didnt want to push it too too much but i still did enough to get a good pump and see where my strength is at.

01-17-2007, 12:57 AM
volume looks too high to me..I'd ditch the flies if I were you.

either way, welcome to the board. you have a pretty solid physique.

01-17-2007, 01:09 AM
nhlfan, ive thought the same thing before, but i felt i needed to give my pecs at least one direct exercise.. do you think just the presses and dips would be enough? and as for the volume on the bench and incline, those sets were not close to failure so i figured more volume wouldn't hurt.

01-17-2007, 09:46 PM
No worries, you're doing your deads.

Carry on.


01-18-2007, 02:57 AM
January 17, 2007
Power Cleans: 135/5, 155/5, 185/3, 205/3, 235/3, 235/3, 235/3
Deadlifts: 135/5, 225/5, 275/5, 325/5, 345/3
Chins: 6, 6, 6, 5, 4, 3
Cable Rows: 150/8, 160/8, 170/8
DB Curls: 3 sets of 8 at 25 lbs. each

01-18-2007, 03:16 AM
volume looks too high to me..I'd ditch the flies if I were you.

either way, welcome to the board. you have a pretty solid physique.

I'd ditch the push downs or skull crushers. The chest is a much bigger muscle group than triceps. Far less likely to be over trained.

For someone just starting out (again), those are simply pretty impressive lifts.

01-20-2007, 02:42 AM
January 19, 2007
Seated DB Shoulder Press: 45/10, 55/8, 5 sets of 5 at 60lbs.
Lateral Raises: 4 sets of 10 at 15lbs.

Short workout, got the job done.

01-22-2007, 01:35 AM
January 21,2007
Squats: 135/10, 225/5, 275/5, 315/5
Leg Presses: 6pps/8, 7pps/8, 9pps/8
Lying Leg Curls: 90/10, 110/10, 110/10, 110/10
Seated Calf Raises: 5 sets of 12 at 90lbs.

Short, But intense workout. Last set of squats was pretty tough but I feel I can move up a little bit next workout. Strength is coming back very nicely and i LOVE IT.. Chest and triceps tomorrow.

01-23-2007, 02:08 AM
January 22, 2007
Bench Press: 135/10, 155/5, 5 sets of 5 at 185
Incline Bench Press: 135/5, 155/5, 155/5
Dips: 3 sets of 10
SkullCrushers: 4 sets of 8 at 65 pounds

Good workout, strength is coming back nicely and I just feel better being back in the groove.