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joelhall
04-22-2007, 11:56 AM
Ok, it's been suggested I have a go at this journal thing so why not, it's seems like fun.

Here's my starting stats and proposed training plan('though we'll have to se what happens with that)

25 Years old, 5'10", 199lbs.
Bench press (approx.) 190lbs for 8 reps, 200lbs for 4 reps
squat: guessing at about 175lbs to see how things go, same for deadlift.

Body type: skinny, flabby, pale and hairy - yum yum!

my plan:

Day1. (starting tomorrow)
Bench press: 2 warm up sets with 5 sets of 4-8 reps
curls 6 sets of 10-15 reps

Day2.
Squats: 2 warm up sets with 5-6 sets of 4-10 reps
stiff-legged deadlifts: 2 sets of 10-15 reps
(all played by ear)

Day3.
off

Day4
off

Day5.
Deadlifts: 3 warm up sets with 5sets of 4-8 reps

Day 6.
Shoulder presses: 6 sets of 10-15 reps
Curls 4 sets of 8-12 reps
Triceps presses: 4 sets of 10-15 reps

Days 7 and 8.
More rest

Obviously this will end up going through a bit of tweeking and playing by ear, but I'll let you know how I get on.

Bako Lifter
04-22-2007, 11:59 AM
Good luck.

joelhall
04-23-2007, 09:15 AM
Thanks i think ill need it. ill update later after training. here's hoping...

joelhall
04-23-2007, 09:16 AM
and i'll be sure to put everything in poounds for everyone, ha ha.

Rock Steady
04-23-2007, 09:22 AM
Best of luck. Where is your routine from? It looks okay but I would suggest more compound lifts. Maybe substitute some chins for one of your curl days?

joelhall
04-23-2007, 10:08 AM
that' s what i was going to do but iv'e nowhere to actually do them at the mo. Plus my biceps are pretty weak, so they hold back my back work, but I'll be replacing them with bent over or t-bar type rows in a couple of weeks. Thanks for the advice though.

joelhall
04-23-2007, 01:49 PM
Okay, here's how today went:
Bench press, 2 warm ups after numerous warming and stretching exercises:
w/u: 130lbs x 8, 155lbs x 8
then 155 x 8
165 x 8
175 x 8
180 x 7
175 x 7
165 x 8
155 x 8

then the curls 65lbs 4 x 8

think its amy have been cos ive not eaten much today, but it didnt go as planned :( unfortunately, satill better luck tommorrow with the squats i hope.

joelhall
04-23-2007, 05:42 PM
I've now decided to modify this program slightly. I will be alternating the squats and deadlifts each (8-day) week. Therefore the program will now be bench on day 1 squats on day 3 and shoulders and arms on 5. The first of many revisions I think...

joelhall
04-24-2007, 12:05 PM
Okay, here's the revised program:
1. Bench Press, Curls
2. Off
3. Squats, SLDL/Deadlifts, grip (alternate weekly)
4. Off
5. Back, shoulders, triceps (Rows, Presses, Overhead extensions or CGBP)
6,7&8. Off

This should be final, ha ha.

joelhall
04-25-2007, 05:47 AM
Okay, not the greatest today, but it has been over 4 years since I last did squats. Didn't push myself to hard either, here's how it went:

Squats: warmup 135lbs x 8, 155lbs x 8
Sets: 175 x 8, 200 x 8, 175 x 8, 155 x 12

SLDL: 135 x 12, 155 x 15

Post work-out meal, 1 steak, 1 large salmon fillet, large portion of baby potatos, 1 medium portion of carrots, (covered with grated cheese and black pepper for taste ha ha), 1 pint of grapefruit juice, lie down!

joelhall
04-27-2007, 02:18 PM
Okay, here's today

DB shoulder press 35lbs (each of course) 4 x 12
Dumbell rows35 x 12, 47.5 x 3 x 10
Triceps extensions (EZ bar) 90lbs x 12, 100lbs x 10, and 2 x 8

Post workout, meal of hock sausages, potatos and pint of whole milk

joelhall
05-02-2007, 04:20 AM
Ok, here's how it went yesterday:

Bench: w/u: 135 x 8, 155 x 8
Sets: 165 x 8, 175 x 8, 187 x 6, 175 x 8, 165 x 8

Curls (36 each DB): 10, 10, 10, 8

Post training: Just two shakes.

Doing Deadlifts on Thursday, wish me luck...

joelhall
05-04-2007, 05:26 AM
Yesterday (Thursday):

Deadlift: w/u: 135 x 8, 155 x 8
Sets: 175 x 8, 187 x 8, 198 x 8, 209 x 8, 200 x 6

Wrist roller: two sets with 35 lbs both ways.

joelhall
05-05-2007, 01:23 PM
Okay, here's today:

DB shoulder press (39lbs each):12,12,10, 7
DB rows: (48lbs): 12, 12, 12, 11
Tricep extensions (100lbs): 4 x 12

Made improvements since last time on all lifts.

joelhall
05-09-2007, 04:40 PM
Today. For some reason I was a bit under the weather but managed to do ok all the same:
BP: w/u: 143 x 8, 165 x 8
sets: 176 x 8, 187 x 8, 198 x 6, 187 x 8, 176 x 5

Curls:77lbs x 9, 8, 8, 5

joelhall
05-11-2007, 11:03 AM
Was pretty pleased with myself today:

Squat:w/u: 143 x 8, 165 x 8
Sets: 176 x 8, 187 x 8, 198 x 8, 209 x 8. 220 x 8

Felt like I could have one much better but I'm holding off a bit while I get back into the swing of things. Still, a 22lb increase for the second session, not bad I thought.

SLDL 165 x 12, 176 x 12

2 sets with the wrist roller (both ways) with38.5lbs

Next time I do squats is in two weeks. I'll start my heavy training then to see how it goes.