Thread: Idiot's workout with some pics

Hello, I am 7 weeks into my workout. My goal at the start was to lose some weight and get into good enough shape that I would be able to consider taking something. I have been gaining weight or staying the same, but look better so I am happy with results so far. My diet is as clean as I can get it at the moment. Eating right about 85% of the time.

I am open to suggestions, as far as lifts and what to change. When I started I tried to do a lot of reps and eventual got into a more mass building 3 sets of 12 workout. This week, week 7 I tried to go for sets of 20. I failed terribly on bench and am going to try again later in the week when I do my next chest workout. I just added Arnold press to my workout and wow what an awesome exercise. I had never done it before. I also asked a friendly person at the gym how to do lats with cables and tried that out. I would love suggestions on what to change. I am playing soccer 3 or 4 times a week so I stoped legs for the time being. I will pick up legs in a few weeks, probably week 10. I will most likely take week 9 off. Any ideas for week 8 since i will be taking week 9 off?

Back/Arms 2/23/2010

Started using some new machines today. Usually I do Iso bigh row but switched over to the cybex machines. The ablility to use a different grip should help me use more weight after doing low rows. Also the incline pull seems great. Saw all the big guys at the guy using them so I figured they should be good. Also you can see I do rear delt on back days I feel like I almost hurt my self if I do it and shoulder press on the same day.


iso row
20 100 20 110 19 110
Cybex Pull down
12 110 15 110 15 110
cybex incline pull
20 110 20 110 20 120 15 130
pull over
12 100 11 100 10 100
wg pull down
15 130 12 130 11 130
Machine R delt
10 100 10 90 12 80
Cable R delt
14 15 11 15 10 15
Preacher Cruls
10 90 8 80 8 70
S crush w cgrip bench
12 100 12 100 10 100
h curl Sa preacher
10 25 9 25 7 25
t push down
20 110 15 110 12 110
Cable curl different**
14 40 6 3