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Thread: Cue-Ball's weight training journal

  1. #1
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    Cue-Ball's weight training journal

    Alright. I've finally decided to get serious about weight lifting and changing my physique. I started working out about three weeks ago but have just started to figure out what i'm doing. My goal is to gain a visible amount of lean muscle and get to ~15% body fat by June 1st. I would like to be able to see my abs by then, but gaining mass and losing weight at the same time might be tough. Hopefully i can gain for the first 2-2.5 months and then cut for the last two weeks or so. I don't have any pictures right now but should be getting a digital camera soon.

    My current stats:
    28 years old, 6'2", 190lbs.
    According to my crappy calipers, i'm running about 24% body fat. Not sure if that is at all accurate, so i'm just going to use the "how hot am i" rating instead.

    Diet will consist of 6 meals daily, starting with a protein shake in the morning before my 7am workouts. I'm going to try to stick to ~200 protein, ~200 carbs, ~40 fat. This may fluctuate a bit since i eat lunch at the cafeteria at work and can't find *exact* details on the nutritional value. I will try to keep my eating clean though (with the exception of a cheat day on Saturdays).

    Here's my planned schedule:
    Sunday - Cardio (30 - 60 minutes)
    Monday - Lower body
    Tuesday - Upper body
    Wednesday - Cardio
    Thursday - Lower body
    Friday - Upper body
    Saturday - Off (cheat day for meals. will try to include exercise outside of the gym).
    Last edited by Cue-Ball; 03-07-2002 at 10:07 PM.

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    Wednesday, Feb. 27th - Legs

    I'll be posting my workouts for Monday-Thursday (today) all at once. I have them recorded on my paper gym-journal and i want to make sure they're here for the record. Plus signs indicate that i should increase weight next session. Minus signs indicate that i should decrease. I'll try to go up 5-10lbs for each major muscle group each week. This first workout is a little quirky since i was still finding a good starting weight for each exercise.

    Quads
    Leg Press - 12x180, 10x360, 10x360
    Leg Extensions - 15x80(+)

    Hamstrings
    DB Lunges - 12x25's(-), 5x50's(-)
    Leg Curls - 15x50(+)

    Calves
    Standing Calf Raises - 12xBW, 10xBW+150(-), 10xBW+130(-)
    Seated Calf Raises - 15x50

    Abs
    Crunches - 10xBW
    Leg Raises - 6xBW
    Crunches - 6xBW
    Leg Raises - 10xBW
    Last edited by Cue-Ball; 03-07-2002 at 10:27 PM.

  3. #3
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    Thursday, Feb. 28th - Upper body

    Chest
    BB Bench Press - 12x100
    DB Bench Press - 10x55's, 10x55's
    DB Flyes - 15x35's

    Back
    DB Rows - 12x25's, 10x40's, 10x40's
    Wide-Grip Pulldowns - 15x60(+)

    Shoulders
    DB Overhead Press - 12x15's, 10x30's, 10x30's
    Side Raises - 15x12's

    Biceps
    Preacher Curls - 10x60(-), 10x50
    Hammer Curls - 10x25's

    Triceps
    Lying Tricep Extensions - 10x35's(-), 12x20's(+)
    Overhead Tricep Extensions - 12x12's

    Then i tossed in 20x20lbs cable crossovers since my pecs didn't feel tired. I may need to work harder on flyes. My arms were toast, but my chest wasn't yet.

  4. #4
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    Friday, March 1st - Cardio

    45 minutes on the elliptical machine. Kept my heart rate at 130 or higher the whole workout (to maximize fat burning). Hit 150HR for a while when Orbital and Prodigy came on my headphones.

  5. #5
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    Sat/Sun, March 2nd/3rd

    Saturday was my day off. Even so, i didn't cheat on my diet too badly. I had a few chocolate turtles, but everything else was reasonably clean.

    Sunday i missed my cardio workout altogether. I got up early and went to the rally races with a friend. We had to leave by 10am and didn't get home until 7pm. My gym is only open from 11am to 7pm on Sundays. Would have swapped my workout to Saturday had i know ahead of time. Next time i'll try to plan accordingly. Didn't eat great since there was only one place to eat in the town we were in. Had a turkey hoagie but it had mayo on it (yuck). Drank lots of water and had jerky and protein bars the rest of the time.

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    Monday, March 4th - Legs

    Normally i'm going to be upping my weights on my Monday workouts, going up 5-10lbs from the previous week. However, since i wasn't sure about most of my weights last week, this weeks workouts won't go up in weight. I'll increase weight starting next week.

    Quads
    Leg Press - 12x180, 10x360, 10x360
    Leg Extensions - 15x90

    Hamstring
    DB Lunges - 12x12's, 10x30's, 10x30's
    Leg Curls - 20x60(+)

    Calves
    Standing Calf Raises - 12xBW, 10XBW (one leg -), 10xBW+100
    Seated Calf Raises - 20x50(+)

    Abs
    Incline Sit-ups - 10XBW(Rung3)
    Incline Leg Raises - 6xBW(Rung3)(-)
    Incline Sit-ups - 6XBW(Rung3)
    Incline Leg Raises - 10xBW(Rung3)(-)

    I've determined that my calves just aren't strong enough to do one legged raises on the machine. I can do one-legs with bodyweight + dumbbells without too much problem, but not when i'm using this machine. Unfortunately, it's the only thing in the gym with a high enough platform to really let me stretch the calf muscles. Otherwise i'd just use bodyweight and free weights.

    I've also determined that i like incline sit-ups better than other ab exercises. I have an easier time with them and don't feel the pressure on my lower back that i feel with crunches. Will have to go down to the 2nd or 1st rung in the future though. I was really cheating on the leg raises.

  7. #7
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    Tuesday, March 5th - Upper body

    Chest
    BB Bench Press - 10x100 (somehow, i spaced my last two warmup reps)
    DB Bench Press - 10x55's, 10x55's
    DB Flyes - 20x35's

    Back
    DB Rows - 12x25's, 10x40's, 10x40's
    Wide-grip Pulldowns - 20x80

    Shoulders
    DB Overhead Press - 12x15's, 10x30's, 10x30's
    Side Raises - 15x12's

    Biceps
    Preacher Curls - 10x50, 9x50 (the last set was a real struggle)
    Hammer Curls - 10x25's

    Triceps
    Lying Tricep Extensions - 10x25's, 10x25's
    Overhead Tricep Extensions - 10x15's

    Then i threw in some cable crossovers again. I just never feel the burn in my pecs like i want to. Looks like my arms are the weak link (not what i would have thought). Did 10x30's and 10x40's cable crossovers. Might start doing these after the DB flyes in the future.

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    Wednesday, March 6th - Cardio

    45 minutes on the elliptical again. Kept the heart rate between 130-145 or so. If i can get my ass into the gym a few minutes earlier i'll start trying for a full hour.

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    Thursday, March 7th - Legs/Abs

    Quads
    Leg Press - 12x180, 10x360, 10x360
    Leg Extensions - 15x90

    Hamstrings
    DB Lunges - 12x12's, 10x30's, 10x30's
    Leg Curls - 15x80(+)

    Calves
    Calf Raises - 12xBW, 10xBW+80(+), 10xBW+80(+)

    Abs
    Incline Sit-ups - 10xBW(3R)
    Incline Leg Raises - 10xBW(2R)
    Incline Sit-ups - 10xBW(2R)

    Lower Back
    Stiff-Leg Deadlifts - 10x50
    Deadlifts - 10x90

    Threw in the deadlifts at the end because my lower back has always been problematic. I'm hoping that i can make it stronger using these lifts. But since it's so bad, i'm going to have to be careful not to overdo it and use good form.

  10. #10
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    Friday, March 8th - Upper body

    Chest
    BB Bench Press - 12x100
    DB Bench Press - 10x55's, 10x55's
    DB Flyes - 15x35's
    Cable Crossovers - 10x40's

    Back
    DB Rows - 12x25's, 10x40's, 10x40's
    Wide-Grip Pulldowns - 20x75's

    Shoulders
    DB Overhead Press - 12x12's, 10x30's, 15x30's
    Side Raises - 12x12's

    Biceps
    Preacher Curls - 10x50, 10x50, 15x50

    Triceps
    Seated Tricep Extension - 10x25's, 10x25's, 7x25's

    This is my last weight day for the week. Next week i'll try to move up my weights 10lbs for the big muscle groups (chest, quads) and 5-10lbs for the smaller groups (biceps, triceps, calves).

  11. #11
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    Saturday, March 9th - Cardio

    Did one full hour of cardio/fatburn on the elliptical machine today. Got lots of sleep last night to make up for my sub-8 hours during the rest of the week. Workout felt really great and i was sweating like a hog. Kept my HR above 130 the whole workout and was at 155 or so most of the time. Will have to put some new music on my MP3 player tonight so that the music i'm listening to now doesn't get too monotonous.

    weight = 190 (still)
    I figure i burned about 800 calories. At least, that's what the machine says

  12. #12
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    Monday, March 11th - Legs/Abs

    Quads
    Leg Press - 12x100, 10x370, 10x370
    Leg Extensions - 15x100

    Hamstrings
    DB Lunges - 12x15's, 10x35's, 10x35's
    Leg Curls - 15x90

    Calves
    Standing Calf Raises (machine) - 12xBW, 10xBW+100, 10xBW+100
    Seated Calf Raises - 10x90

    Abs
    Incline Sit-ups - 20xBW(3R)
    Incline Knee Raises - 15xBW(2R)
    Incline Sit-ups - 10xBW(2R)

    Lower Back
    Deadlifts - 10x100
    Back Hyperextensions - 10xBW

    I made a stupid, stupid mistake today. I wasn't paying attention and did my first set of leg presses at 100lbs instead of the 190 i had planned. I still upped my work sets from 360lbs to 370lbs though, so i guess it didn't hurt me too badly. I'm still trying to do a few lower back exercises on leg/ab day. The deadlifts are really light, but i don't want to overdo it. If i mess up my back it will throw my whole workout off. I'd rather go slow on my back and not have to worry about undoing my progress on the rest of my body.

    I'm also thinking about doing three work sets + warmup instead of two + warmup. Even though i've read that two sets is just as good, if i have time i'd like to squeeze in the extra set. Time will be the factor though. I cannot let my workouts go over 1 hour.
    Last edited by Cue-Ball; 03-11-2002 at 09:41 PM.

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    Tuesday, March 12th - Upper Body

    Chest
    BB Bench Press - 11x110 (note that all my barbell weights do NOT count the weight of the bar)
    DB Bench Press - 10x60's, 10x60's, 8x60's
    DB Flyes - 14x40's

    Back
    DB Rows - 12x30's, 10x50's, 10x50's, 10x50's
    Wide-Grip Pulldowns - 15x90

    Shoulders
    DB Overhead Press - 12x15's, 10x35's, 9x35's, 10x35's
    (not enough rest between the 1st and 2nd work sets)
    Side Raises - 15x15's (cheated those last three badly)

    Biceps
    Preacher Curls - 10x60, 4x60, 5x60
    (looks like the jump from 50 to 60 was too much. I'll try 55 next time.)

    Triceps
    Sitting Tricep Extension - 10x30's, 7x30's, 8x25's
    (30's might be a little to heavy on these, but i'll try to grunt them out anyway since there are no 2.5lb add-ons for the dumbbells).

  14. #14
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    Thursday, March 14th - Legs

    I'm going to be changing my routine up a bit now. Instead of doing a 2-day split twice per week i'm going to do a 4 day split instead. I've also decided to drop my Wed/Sat cardio because i feel i can lose the fat that i need to just by doing weights and other activities on the weekends.

    Leg Press
    180x12, 380x10, 380x10, 380x8
    will increase to 400lbs next week and go for 8 reps per set.

    Leg Curls
    100x10, 100x10, 100x10, 100x10
    will increase to 120lbs next week and go for 8 reps per set.

    Leg Extensions
    100x10, 100x10, 100x10, 100x10
    increase to 120 next week. 8 reps per set.

    Calf Raises
    BW+100x10, BW+100x10, BW+100x10, BW+100x10
    Increase to 120lbs next week, 8 reps per set.

    Tomorrow (Friday) will be shoulder and abs day from now on.
    I'm also going to be adding a lot more fiber to my diet per the recommendations of Body Rx.

  15. #15
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    Friday, March 15th - Shoulders and Abs

    DB Shoulder Press
    35's x12, x8, x8, x8
    (will move up to 45lbs next week)

    Seated Lateral Raises
    25's x8, 15's x8, x8, x10
    (will move up to 20lbs next week)

    Rear Deltoid Flyes
    30x12, 40x8, 50x8, 70x10
    (will try to do all sets of 70x8 next week)

    Incline Sit-ups
    3rd rung x20, x15
    2nd rung x13, x12

    Hanging Leg Raises
    BWx10, x12, x10, x10

    Machine Obliques
    120lbs x 20 reps (per side)

    Because i've never done shoulders on their own day, i was able to do more weight than i expected. I was used to doing shoulders after chest, by which time my shoulders were somewhat fatigued. Next week i'll probably have this problem on my other exercises as well. I'll just have to try a heavier weight than i would normally use.

    I've started eating two bowls of Fiber One cereal for breakfast (following my protein shake and workout). This should allow me to meet my target of 60g of fiber per day.

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    Monday, March 18th - Chest/Triceps

    DB Bench Press
    60's x8, x8, x8, x8

    Incline DB Bench
    50's x8, x8, x8, x8

    Cable Flyes
    40's x8, 50's x8

    Flyes Machine
    100 x8, 120 x8

    Seated Tricep Extension
    30's x8, x8, x8, x7

    Tricep Cable Ext.
    60 8x, x7, 50 x7, x6

    I used to do dumbbell flyes but honestly didn't feel like i was getting a good workout from them. They were hard on the outside of the movement, but there was no resistance at the end of the movement (arms above chest). I think that the Flyes Machine gives me a much better workout, even though it doesn't really use any stabilizer muscles. Hopefully, DB Bench and DB Incline Bench will make enough use of my stabilizers that i can use the Flyes Machine to isolate my pecs.

    This is my first week of the Sorta-BodyRx workout and i think it will work well. I got used to doing my entire body twice per week (two two-day splits) but this seems more targeted.
    Last edited by Cue-Ball; 03-19-2002 at 09:23 PM.

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    Tuesday, March 19th - Back/Biceps

    Lat Pull-down
    100 x10, 120 x8, x8, 120 ,10 (Go with 130lbs next week)

    Seated Row
    120 x8, x8, 100 x8, x10 (110lbs should be just right)

    Wide Grip Row
    80 x8, x8, x8, x10 (Go with 90lbs next week)

    Seated DB Curl
    40's x5, 30's x8, x8, x12 (Use 35's next week)

    Preacher Curl
    50 x8, x6, x6, x5

    Again, this was a good workout. My biceps were really toast by the end. I might need to swap preacher curls and DB curls though. After the DB curls my arms are so tired it's hard to get started with the preachers.

  18. #18
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    Thursday, March 21st - Legs

    Leg Press
    180 x12, 400 x8, x8, x8

    Leg Extensions
    120 x8, x8, x8, x8

    Leg Curls
    120 x8, x8, x8, x8

    Calf Raises
    BW+120 x8, x8, x8, x8

    Don't think i'm getting enough calories each day. I'm going to figure it out tonight but i think i'm running around 2600-2800 per day. I'm going to try to up myself to 3500 per day (at least 200g protein).

  19. #19
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    Friday, March 22nd - Shoulders/Abs

    DB Shoulder Press
    45's x8, x8, x8, x8 (jump up 5lbs per DB next week)

    Seated Lat Raises
    20's x8, x8, x8, x10 (jump up 5lbs per DB next week...even if you have to cheat those last few reps)

    Rear Deltoid
    70 x8, x8, x8, x8 (add 10lbs next week)

    Incline Sit-ups
    3rd rung x20, x15
    2nd rung x10, x10

    Hanging Leg Raises
    BW x10, x10

    Lying Knee Tucks
    BW x20, x20

    Machine Obliques
    100 x10 left, 100 x10 right

    I'm going to do lying knee tucks and/or machine crunches instead of hanging leg raises from now on. My lower abs aren't strong enough to do them after doing sit-ups. With the lying knee tucks i can really feel the burn and feel like i'm getting more benefit.

  20. #20
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    Monday, March 25th - Chest/Tris

    DB Bench Press
    60's x8, 70's x8, 70's x8

    Incline DB Bench
    60's x8, 60's x3, 55's x6

    Machine Flyes
    140 x8, x8, x8 (had to cheat a bit on the last two sets)

    Seated Tricep Extension
    35 x7R, 35 x4L
    30 x8R, 30 x8L
    30 x8R, 30 x7L

    Lying Tricep Extension
    25's x8, x8, x8

    I tried for 80's on my first set on DB Bench and it just wasn't happening. I think i could lift the weight if i could just get it into position. The same is true for the Incline Bench. It takes more effort to get the weight into position to lift than it does to actually lift the weight. Sometimes i wish i had a lifting partner so i could use barbells instead. Tried something different on the Tricep Extensions today. Normally i do both arms at the same time but today i did one at a time. I need to find a 2.5lb weight for the dumbbells because the 5lb jump was just too much.

  21. #21
    Senior Member Accipiter's Avatar
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    if you're using two hands and doing them seated, they're called skullcrushers, or skulls

  22. #22
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    I thought they were only technically skullcrushers if you use one barbell with both hands or if you use both hands on a barbell or EZ curl bar? Anyway, this is what i'm calling Seated Tricep Extensions: http://www.gymamerica.com/gti/exerci...di_264,00.html

    I guess from now on i'll call them One-Arm Dumbbell Extensions.

  23. #23
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    Tuesday, March 26th - Back/Biceps

    Lat Pull-downs
    130 x8, x8, x8 (go up 5lbs next week)

    Seated Row
    120 x8, x8, x8 (these were pretty damn tough. keep this weight for next week)

    Wide Grip Rows
    90 x8, x8, x8 (increase by 10lbs next week)

    Seated DB Curl
    35's x8, x8, x8 (hold for next week)

    Preacher Curl
    50 x8, x8, x8 (these were tough, but i'll try to go up 5lbs next week)

    Diet has been good so far. Keeping right around 3500 calories per day with around 300g protein per day. If i can just keep upping the weight and keep my workouts intense, i should gain some good mass before long. My physique is starting to change, though not as much or as quickly as i'd like. Hopefully the extra calories i'm eating now will help.

  24. #24
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    Thursday, March 28th - Legs

    Leg Press
    205 x2, 420 x8, x8, x8 (+20)

    Leg Extensions
    130 x8, x8, x12 (+10)

    Leg Curls
    130 x8, x8, x12 (+10)

    Calf Raises
    BW+130 x8, x8, x12 (+10)

    Weighed myself after working out today and was at 194.5 lbs. That's 3.5-4 lbs more than my start weight, and the first weight gain i've seen so far. I don't feel like i'm gaining water weight or fat, so i'm hoping at least a *little* of that is lean muscle.

  25. #25
    Push powerlifting heathj's Avatar
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    Hey dude you live pretty close to me

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