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Thread: training journal

  1. #1
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    training journal

    Sunday 9/14/03

    arms:

    alt. db curls, seated - 35x10, 60x10, 60x8, 55x10
    seated db tri extension, seated - 60x10, 60x10, 55x8

    ezbar curls, standing - 90x10, 95x10, 95x9
    ezbar tri extensions, laying - 90x10, 95x9, 95x9

    cable curls, standing - 180x10, stackx8, stackx10
    overhead cable extensions, bent - 80x10, 90x10, 100x5

    forearm bar roller - 25x up&dn, 25, 25
    wrist bb curls - 35x10, 35x10, 25x12

    to dos:
    get bf% reading
    make template for cut and paste for criste sakes!
    Last edited by lefty02; 09-14-2003 at 03:17 PM.

  2. #2
    Magically delicious Shane's Avatar
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    Hehe. Making a template makes writing journal entries take a lot less time.

    Good luck with the journal Lefty.
    "you are like my yoda." - chops

    "you are not like yoda at all!" - chops

    "shh...I'm only gay for pay" - ECTX

    "no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86

    My Journal

  3. #3
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    Hey, Shane thanks.

    from the looks of it keeping the journal is the tougher part or at least the cold stare of the facts on the page keeping it real

    re: bf& - not the most thorough but an easy to use site, that requires registration. bf% = 11.98% which sounds too low, but OK for the ego

    http://www.mybodycomp.com/members/home.asp
    Last edited by lefty02; 09-14-2003 at 03:20 PM.

  4. #4
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    training journal

    Starting WBB Routine #2 Tuesday,
    as a test I'm estimating the weight/reps and will see how it turns out -

    routine goal - estimate - actual

    Day 1: Chest and Back

    Dumbbell Incline Press
    2x9-11 - 60x10, 70x10 -

    Close Grip Chins
    2x9-11 - Bw, undergrip - 9, 8

    Flat Dumbbell Flies
    2x9-11 - 50x10, 60x10

    Wide Grip Pull Downs or Deadlifts
    2x9-11 - dl - 90x10, 90x20

    Decline Barbell Bench Press
    2x9-11 - 200x10, 220x10

    Seated Cable Row or T-Bar Rows
    2x9-11 - scr - 180x10, 180x8
    Last edited by lefty02; 09-15-2003 at 05:38 PM.

  5. #5
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    training journal

    Tuesday 030916 - how do they loose the 50's?

    Incline DB Press - 55x11, 60x8
    Close Grip Chins/bw - 10, 8, 9
    decline bench crunches/bw - 20, 16
    Flat Dumbbell Flies - 55x8, 45x9
    Wide Grip Pull Downs - 90x12, 140x15, 180x8
    Decline Barbell Bench Press, busy so tried...
    Decline DB Press 55x11, 55x8, 55x8
    decline bench crunches/+10 - 15, 12
    Seated Cable Row - 160x10, 180x6, 160x8

    30min treadmill @ 145 bpm

    so I had my little piece of paper and pen for taking notes, I felt like some kind of bird watcher… guess I'll need a notebook or printouts for each workout or maybe some speacial drug for improving the memory and just leave all this crap in the car!

  6. #6
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    training journal

    Sunday 030921 - too early or too late the night before

    legs -

    press 180x10, 270x10, 270x10, 360x6
    extensions 180 x10, 180x10, 180x9, 180x8
    curls 90x10, 120x10, 120x9, 120x6
    hip/open 90x10, 90x10, 90x8, 90x8
    hip/close 120x10, 120x10, 120x8, 120x6
    standing calf (wide+ narrow) 300x20, 300x20, 300x18, 300x16
    seated calf 90x10, 140x10, 140x19, 140x8
    Last edited by lefty02; 09-21-2003 at 09:51 AM.

  7. #7
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    training journal

    Monday 030922

    chest - pirate day holdover

    bench - 90x11, 110x10, 140x10, 10x8
    decline bench - 110x10, 130x10, 110x8, 110x6
    pecdec - 200x10, 200x11, 200x8, 200x6
    incline bench - 70x10, 90x10, 90x8, 70x5
    decline db flys - 20x10, 25x10, 30x10, 35x6

    first stretching, tight legs from yesterday
    ab/crunch machine - 50x15, 50x12, 50x15

    started working with a buddy who's stronger but prefers more reps so hope this will push me some to keep up

    should have time for cardio tomorrow
    Last edited by lefty02; 09-22-2003 at 05:55 PM.

  8. #8
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    Goodluck with the journal bro it looks like youve got a fair idea of what your doin. Ill keep checkin in
    "Not sure if I want the expense of a girlfriend as id rather spend the money on sus"

  9. #9
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    d-bol - Thanks for the encouragement, the journals gonna be good as a motivator and reality check.

    I'm surpirsed right off what a difference better form makes not just the lower weights (lol) but focus too.

  10. #10
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    training journal

    Wednesday 030924
    shoulders

    streching and floor ab crunches

    hammer shoulder press - 90x10, 110x10, 140x6, 110x8
    cable rows - 150x12, 180x8, 150x10, 150x8
    lateral db raises - 20x10, 30x10, 35x10, 35x6
    shrugs - 40x10, 45x9, 40x10, 35x10
    front bb raises, seated - 30x10, 40x8, 30x10, 40x8
    standing isolation raises - 10 failurex3

    the last two exercises are new to me:
    the bb front raise is just like db but using both arms at once holding the bar about shoulder width apart, using both arms keeps the focus on form = less cheating.
    i have to find the real name for holding the weights extended to the side with small rotations until failure. goofy looking but a killer (small circles? sounds worse than snow angels or airiplanes)

    the plus of working with a buddy is slightly off set by going a little slower so I'll need to schedule more time to fit the cardio in or pick-up the pace
    Last edited by lefty02; 09-24-2003 at 02:01 PM.

  11. #11
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    training journal

    Thursday 030925
    arms - superset pairs

    seated db curls - 35x10, 45x10, 50x8, 40x10
    tricep extention - 50x10, 50x10, 50x8

    ezbar curl - 90x10, 90x8, 80x10
    skull crusher - 90x10, 90x9, 80x10

    cable pressdown, single - 60x10, 80x10, 80x8
    cable curls, double - 180x10, 200x8, 180x8

  12. #12
    Senior Member volcamp's Avatar
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    Lefty....Good lookin' workouts. Just a thought, with the other weights you're handlin', you need to up the poundage on your shrugs. I think yer goofin' off on 'em. Them seated DB curls are killer. Check in with ya later.

  13. #13
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    busted tuttut -

    Volcamp - Hey thanks for stopping by and for the input.

    Now that you mention it the shrugs do look lame but I remember that it didn't seem easy at the time! They'll be rollin' back in just a few days so no slacking this time. I had been doing single shrugs with heavier weight (oh sure you were) but the dual version is tougher so I went with lower weight.

    (doing smilies and such on a laptop w/o a mouse is no fun :-))
    Last edited by lefty02; 09-25-2003 at 04:46 PM.

  14. #14
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    Friday 030926

    cardio

    10min, warn-up
    40min, hr=141+/- 4.5 speed 5.0 incline
    10min, cool down

    turns out the treadmill does read the strap monitor so i don't have to hold the handles to get a reading...Astro gets a longer leash.

    my interest in smilies should soon wane but i do wonder why there's a french one and no serbo-croation, for example.

  15. #15
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    Saturday030927

    some treadmills are more equal than others

    10min - warm-up
    30min - 4.0 speed, 4.0 incline
    10min - wind down, decrease incline first then speed in 2min increments

    no reliable HR readings on the treadmill used today, neither the monitor strap nor the hand grips gave believable readings jumping fom 50 to 110 or going blank so just entering time etc.

  16. #16
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    Tuesday 030930 -

    legs -

    press 90x10, 180x10, 270x10, 360x10
    curls, seated upright 90x10, 120x10, 130x8, 130x6
    extensions 180 x10, 180x10, 180x9, 180x8
    squat, smith 90x12, 110x10, 110x8, 110x6
    standing calf (wide+ narrow) 320x20, 350x20, 350x18, 320x16
    seated calf 90x10, 140x10, 140x19, 140x8

    the squat # are really lame but as a practice it's a start. i've seen a lot of comments about hating smith squats so have to try regular squats next. i can imagine part of the squat is control and balance the straight up and down with smith feels strange not sure if feet were too forward or not.

    yow, walking down the stairs afterwards was almost the toughest part, outside front of thighs.
    Last edited by lefty02; 09-30-2003 at 08:13 AM.

  17. #17
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    Monday 031006

    legs - where the hell have you been all week?

    press 180x10, 270x10, 360x9, 180x10
    extensions 180 x10, 210x10, 210x6, 180x6
    curls 120x10, 120x10, 150x8, 120x9
    hip/open 90x10, 90x10, 90x8, 90x8
    hip/close 120x10, 120x10, 150x6, 120x8
    seated calf (mach?) 250x12, 250x12, 210x20, 250x8
    seated calf (hammer) 90x10, 140x10, 190x8, 90x12

    there's an early yoga class tomorrow give that a try after chest and before voting.
    i'll probably not write-in Sunny von Bülow after all...
    http://www.imdb.com/title/tt0100486/
    Last edited by lefty02; 10-06-2003 at 09:21 AM.

  18. #18
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    Tuesday 031007

    back (not chest)

    cable pull downs - 100x10, 120x10, 140x10, 140x8
    hammer seated pull, each - 90x10, 125x10, 150x8, 135x9
    hammer seated row, each - 90x10, 125x10, 150x8, 135x9
    cable row, wide - 100x10, 120x10, 110x8,
    bb row - 35x10, 50x10, 70x9, 50x10

    30min cardio, treadmill waiting for -

    yoga class 90min - 'socks are your enemy'
    the instructor was very methodical, i think he could tell most of the class were newbies so more form less stress and no surprise bare feet don't slip as much.
    144
    Last edited by lefty02; 10-07-2003 at 12:19 PM.

  19. #19
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    training journal

    Friday 031010

    arms

    db curls- 25x10, 35x10, 35x10, 20x10
    reverse grip bb curls - 35x10, 50x10, 50x8, 35x10
    consetration curls (over back of bench) - 25x10, 30x10, 22.5x10, 20x10
    cable rope pushdowns - 40x10, 100x10, 100x10, 90x10
    seated db tri raise- 20x10, 25x10, 20x10, 20x10
    tri kick backs - 15x10, 15x10, 15x10, 15x8
    ezbar curls- 50x10, 60x10, 70x10, 50x8

    getting advise on form makes the exercises tougher for sure but it's sobering to type in the lower weights ;-(
    and the 22.5's generated a snicker from the buddy, something about splitting hairs...
    Last edited by lefty02; 10-10-2003 at 09:11 AM.

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