Thread: My W/O Journal...

now here is my measurements... (taken 1-13-04)
5'11.5" height
190lbs-(started out 225 in October '03)
about 17% Body Fat (started about 30% in Oct. '03)
16.5" neck
36" Waist (hips)
38" Waist (around Naval)
15" Bicep
11" Forearm
7" wrist
9" ankle
15"calf
25" thigh

Here is the workout... (Legs)
20min Boxing Heavy bag and jumping rope.
Seated Leg Ext. 100X10
100X10
110X10
110X10

Squats- 185X8
185X8
205X6
205X6

Leg Curls- 70X10
70X10
75X10
75X10

Calf Raises 205X15
205X15
205X15
205X15

Ab Crunches 3 sets of 15

Leg Raises 3 sets of 15

All these exercises I pushed myself hard all were max reps for me except Leg Curls. Everything was good to form and I feel pretty sore now, and I'll see how sore I am when I wake up.
*Please note* I don't go to a gym I workout in my garage (have squat rack and lat pulley system upper and lower) but I know soon I'll have to join one so I'm not dumping tons of money into barbells and sh!t like that.

Please critique
Thanks!!

/13/04...

15 min Jump rope, 10 min incline walk @ 3.5 speed
Chest and Triceps...
Flat Bench
115X10
145X8
155X8
160X6

Incline Bench
115X8
120X8
125X8

Incline Flyes
30X10
30X10
30X10
30X10

Triceps

Dips
3 sets of 15

Skull Crushers
50X8
50X8
50X8
50X8


Tricep Rope Pull Down
30X8
30X8
30X8
30X8


Workout was good, but my right arm is killing me when I woke up this morning. I don't know if it was due to the workout or if I slept on it wrong last night. I've been iceing it off and on today. Luckly today is my set day off for lifting and I'll be continueing tomorrow. Please feel free to critique my workout.
Thanks!!!

1/13/04...

15 min Jump rope, 10 min incline walk @ 3.5 speed
Chest and Triceps...
Flat Bench
115X10
145X8
155X8
160X6

Incline Bench
115X8
120X8
125X8

Incline Flyes
30X10
30X10
30X10
30X10

Triceps

Dips
3 sets of 15

Skull Crushers
50X8
50X8
50X8
50X8


Tricep Rope Pull Down
30X8
30X8
30X8
30X8


Workout was good, but my right arm is killing me when I woke up this morning. I don't know if it was due to the workout or if I slept on it wrong last night. I've been iceing it off and on today. Luckly today is my set day off for lifting and I'll be continueing tomorrow. Please feel free to critique my workout.
Thanks!!!

Workout 1/16/04...
20 min of Cardio
Had Great pump and workout yesterday evening, except the last set of forward wrist curls where that set just failed completely! Well here it is.

E-Z Bar Standing Curls
65X8 WU
65X10
65X10
75X6

Seated Dumbell Curls
20X10 WU
25X8
25X8
30X8

Hammer Curls
25X8 WU
25X8
25X8
30X6

Reverse Wrist Curls
45X40
45X40

Forward Wrist Curls
45X40
45X20 (Muscle Failure)

Feel free to Critique

1-19-04 Workout day...
Today when I started my squats I realized that my form SUCKED!!! Thus I lowered my weight I was squating and rushing through other routines without proper form/technique. Thus I need to do this proper if not I'll never make any gains and I need to fet patience. Just like the saying goes "Rome wasn't built in a day".


15 min on Heavy Bag alternating 3 min on 1 min off.
5 min jumping rope.

Squats
115X8 (Warm Up)
185X8 (Form SUCKED!)
135X8
145X8

Leg Extensions
100X10
100X10
105X10
110X12

Leg Curls
70X10
75X10
75X10
75X10

Calf Raises (with Dumbell in hand off cinder block Alternating legs)
30X15
30X15
40X15
40X15

I did everything properly and my legs felt heavier then heck and a good sore. Nearly lost my previous meals too since my training was also pretty intense. Well hopefully this helps me get on the road to growth and cutting fat.

Please feel free to critique!!

Forgot to post these before my workout post...
Weight 190 (still the same )
Body Fat 17% (still the same )
Waist Around Hips 36.5" (.5" bigger )
Waist Around Naval 38.5" (.5" bigger )
Neck 16.5" (same)
Chest 42.5" (same)
Bicep 15 1/16" (1/16" Bigger )
Forearm 11.5" (1/2" bigger )
Thigh 24" (1" smaller )
Calf 15" (same)
Ankle 9.25" (1/4" Bigger )

I don't know what the deal is Maybe someone can offer advice??
Thanks!!

Good workout but didn't do any cardio

Today I worked out chest and Triceps....

Flat Bench Press (Barbell)
125X10 (WU)
150X8
160X8
165X8

Incline Dumbell Press
40X10
40X10
40X10
40x10

Incline Flyes
30X10
30X10
30X10
30X10

Dips
3 Sets of 15

Sitting French Press
45X8
45X8
55X8
55X8

Tricep Rope Pull Down
20X8
30X8
35X8
35X7


Woke up this morning a little sore in the chest and deltoid area, and my calfs are still a little sore from Monday.
Thanks and please critique!!!

Here is my workouts for 1-22-04 and 1-23-04...

Shoulders/Traps and ABS

Seated Barbell Front Presses
75X10
100X8
110X8
120X8

Seated Dumbell Press
25X10
30X8
30X8
40X8

Overhead LAt Raises
15X10
20X6
15X8
15X8

Barbell Shrugs
130X10
130X10
135X8
140X8

Dumbell Shrugs
30X10
30X10
40X8
40X8

Leg Raises
3 Sets 15

Oil Wells
2 Sets of 15
W/ 20lb DB


1-23-04

Rows
95X8
100X8
100X8
105X8

Pull Downs To Front (supersetted with EZ Curls)
70X10
80X10
85X10
85X8

Goodmornings
90X10
100X10
110X10

EZ Bar Standing Curls
65X10
70X8
70X8
70X8

Seated Dumbell Curls
25X10
25X8
30X7
30X7

Hammer Curls
25X8
25X8
25X8
30X8

Barbell Wrist Curl
45X30
45X30

Reverse Wrist Curl
45X30
45X30

Workouts were good. When I checked my weight this morning I dropped 2lbs from the last time I weighed my self and I had 5 pieces of combo pizza last night!!

Thanks Please critique

You could post you diet too! Weights look good! Congrats on the inital weight loss. Are you male or female?

Male 27 years old. My diet should now be linked in my sig.
Thanks!!

Training looks great!
Best of luck with your goals!

For legs, a very large muscle group, you do a total of about 16 sets for quads, hamstrings, plus the calves. For back, also a large muscle group, I see 4 rows, 4 pulldowns, and 3 GMs, for a total of 11. Yet for one very small muscle group, biceps, you do 12 sets. Why?

Originally posted by atherjen
Training looks great!
Best of luck with your goals!

Thanks!!

Originally posted by CaptainDeadlift
For legs, a very large muscle group, you do a total of about 16 sets for quads, hamstrings, plus the calves. For back, also a large muscle group, I see 4 rows, 4 pulldowns, and 3 GMs, for a total of 11. Yet for one very small muscle group, biceps, you do 12 sets. Why?

What would you recommend??
Thanks!!

Well my diet and workout schedule is going to suck these next couple of days. Like I've stated before I work graveyard shift so I had to do some rearranging this week due to tomorrow. I have to go to a class at 7:30am in the morning and I don't have to go to work tonight.
But to actually go to sleep like a normal person tonight I only got about 4 1/2 hours today and had no energy to do my normal workout (Legs and Abs).
My leg day will move to Wed (my normal off day), Tomorrow will be my off day since I'll be in class all day and go home and sleep til I have to go to work that night, and did chest and Tri's today.

Here is my measurements I took today cold when I first woke up...

Weight- 188lbs (190 last week)
Body Fat- 14.6% (17% last week)
Neck-16 9/16" (16.5" last week)
Chest- 42.5 (same as last week)
Waist around waist- 36.5" (same as last)
Waist around Naval- 37.5" (38.5 last week)
Forearm- 11 9/16" (11.5" last week)
Bicep-15 1/16" (same)
Thigh-24" (Same)
Calf-15" (same)

Today's Workout 1/26/04

Chest and Tri's

Flat Barbell Press-
135X10 (WU)
155X8
165X8
170X6

Incline Barbell Press-
115X10
125X8
130X8
135X8

Incline Flyes-
35X12
35X12
35X12
35X12

Bench Dips-
3 Sets of 15

Skull Crushers-
40X8} Started to run out of gas...
40X8
40X8
40X8

Rope Tricep Pull Down-
30X8
30X8
30X8
35X8

This was a personal best for repping on Flat and Incline Barbell Bench (didn't use a spotter either) but this is also pretty sad for a 27yo male. I'm making pretty good gains for these last 3 to 3.5 months.
Please critique and Thanks for looking!!

I T ,
what are oil wells ?
keep up thegood work .

Gary

Originally posted by gwcaton
I T ,
what are oil wells ?
keep up thegood work .

Gary

They are an oblique exercise. You hold a weight in one arm standing with the other arm on your hip and alternate going one side to another. I don't know if I explained it right for you to understand let me know if my explanation stunk or not.
Thanks for writting and looking!!!

I T,

thanks. I can see why the name oil wells would be a good desrciption. I know them as dumbell side bends . Not as colorful as oil wells.

gary

1-28-04...
I'm kinda sick today I think I hit the peak of this but I still managed to work out. I didn't have enough to do legs today so I did shoulders/Traps and a little abs. Well here is my workout...

Seated Barbell Front Presses
85x8
105x8
115x8
120x8

Seated Dumbell Press
30x10
30x10
30x10
40x10

Overhead Lateral Raises
15x8
15x8
15x8
20x8

Barbell Shrugs
135x8
135x8
140x8
145x8

Dumbell Shrugs
30x10
40x8
40x8
40x10

Oil Wells
3 sets of 15
w/ 20lb DB

I felt like crud after workout but after my postworkout shake I'm feeling alot better!!
Quick question... My post workout shake has 688 calories, 7 grams of fat, 66 grams of carbs, and 89 grams protein. Is that too much??
Please feel free to critique. Also for my diet check the link for my diet journal.
Thanks!!!

P.S. Hopefully I'll have progress pics here soon and hopefully someone can look and verify my pics to guess my body fat to make sure I'm right.
Thanks again!!

Nice workout IT! Cant wait to see progress pics!

yes your post workout shake has WAY too much protein. aim for 0.4g/kg bodyweight.

Originally posted by atherjen
Nice workout IT! Cant wait to see progress pics!

yes your post workout shake has WAY too much protein. aim for 0.4g/kg bodyweight.

Jen,
About how many grams of carbs should be in it?? What do you recommend as a post workout shake??
Thanks!!!

Didn't workout today still sick. I ended up sleeping 10 hours when I went to bed. Hopefully this helps me out so I can workout Fri and Sat.
Thanks!!

Originally posted by I'm Trying
Jen,
About how many grams of carbs should be in it?? What do you recommend as a post workout shake??
Thanks!!!

if your goal is to build muscle then 0.8g/kg bodyweight.
however since you are trying to loose a lil fat then I would suggest lower.
I always went with dextrose in my post workout shake but since November have been going with oats and whey...honestly noticed NO diff!

1-30-04's workout...
Today I finally did legs!! Didn't do that heavy squats cause I'm still under the weather.

Squats
145x8
145x8
145x8
150x8

Seated Leg Extensions
90x10
105x10
110x10
110x15

Leg Curls
70x10
75x10
80x10
80x10

Calf Raises
30x15
30x15
40x15
40x15

Ab Crunches
3 sets 15

Leg Raises
3 sets 15


Well workout like I said was kinda flat due to being still sick but if I'm still breathing I'm working out!!
Thanks please feel free to critique

Here is my workout for today felt a little better today...

Rows(Supersetted with EZ Bar Curls)
85x8
90x8
90x8
95x8

EZ Bar Curls (see above)
65x10
70x8
70x8
75x8

Pull Downs to Front(Supersetted with Seated dumbell curls)
75x10
75x10
85x10
85x10

Seated DB Curls(see above)
25x8
25x8
30x8
30x8

Good Mornings(Supersetted with Hammer Curls)
95x10
105x10
110x10
115x10

Hammer Curls(see above)
25x8
25x8
30x8
30x8

Barbell Wrist Curls
45X30
45X30

Reverse Wrist Curls
45x30
45x30


I was TIRED after this workout!! We'll see how this works!!
Thanks for looking,
Please Critique!!

I T ,

Quick question... My post workout shake has 688 calories, 7 grams of fat, 66 grams of carbs, and 89 grams protein. Is that too much??

Is this a prepackaged envelop type of shake that you mix? the one I use is and I just use half the envelop for each shake.

Workouts are looking good and I see Jen is keeping an eye on you . She is great. And you can tell she knows what she is talking about by looking at her.

Keep up the good work!

Gary