All Fyred Up @ the Gym....

**fyredup1286** · 09-01-2006, 10:18 AM

Well....this is now my third journal. Tomorow i am joining a gym. Its right down the road from my house and fairly cheap.
Now that i have more epuipment to my advantage i will be doing different excersizes with more variety in my werkout. I am excited to actually join a gym and know that i can use the right equiptment when i work out. I have an idea on what i want my new goals to be. I still have some more research to do but heres wut i have so far.

Ultimately...my main goal is to lean out.
My other more specific goals include...
Increase arm size by at least one inch (including forearms).
Increase upper chest development.
Increase Leg definition and strength.
Increase Shoulder definition and strength.

With this, i will probably be using the following split.

Monday- Legs/Ab's
Tuesday-Back/Bi's/Ab's
Wednesday-OFF(Cardio)*
Thursday-Chest/Ab's
Friday-Shoulders/Tri's/Ab's
Saturday-OFF(Cardio)*
Sunday-OFF(Cardio)*

*My job on the weekends is being a bus boy at a local resturant. There are four floors nd i have to clean tables on all of them from 5-11 every friday, saturday and monday night. Running up and down stairs for that amount of time with bus buckets that can weigh up to 50 lbs can be enough cardio for one day. When i post i will let u know if i decided to do extra cardio along with my job.

Excersizes for each day will be posted along with amount of reps.

During this process, i will be trying to eat as clean as possible. I am not following a strict diet, because i know i will never be able to keep to it. Since i live at home, i do not shop for my own food. However, most of the food in the house already is fairly healthy. I just have to be careful on what i eat and how much.

Before and after each workout i will Drink a 100% Whey protein shake.
Also, i will be on Nitrix for the first couple weeks. I have it left over from when i bought it a couple months back, and due to skewl and other activities wasnt able to continue using it.

I am looking forward to the next couple of months. I plan on keeping these goals and acheiving them. I will keep everyone posted on my progress. I plan on starting this weekend maybe. Since i am signing up tomorow, i might have two or three workouts before monday just using light weights to get back into wieght lifting, since i have been out for a couple months now. I am going to give my body so warm up w/o's so that im not soar the day after my first workout.

**Triple Threat** · 09-01-2006, 10:32 AM

Triceps (and shoulders, to a lesser extent) are used when doing most chest work. So you'll be hitting Delts and Tris two days in a row, once directly, once indirectly.

Weekend cardio sounds like a lot of fun.

Good luck.

**fyredup1286** · 09-01-2006, 10:40 AM

I forgot to mention my previous stats. Here they are

Deadlift-365 x 1 or 280 x 6

Bench Press-200 x 1 (weak...i know)...

E-Z Bar Curl-100 x 1

Tricep Press-60 x 8

Shoulder Raise-110 x 5

Thats about it.

I have some videos online of me lifting....some of which are mentioned above....chek em out....

My Youtube Videos

**fyredup1286** · 09-01-2006, 10:42 AM

Originally Posted by Triple Threat

Triceps (and shoulders, to a lesser extent) are used when doing most chest work. So you'll be hitting Delts and Tris two days in a row, once directly, once indirectly.

Weekend cardio sounds like a lot of fun.

Good luck.

is that bad?...yea...i originally was gunna do chest/shoulders/tris....but wanted to split it up...should i change my split?....lemme know...

**Triple Threat** · 09-01-2006, 10:59 AM

Originally Posted by fyredup1286

is that bad?...yea...i originally was gunna do chest/shoulders/tris....but wanted to split it up...should i change my split?....lemme know...

Since you asked ...

Lots of up and down stairs carrying stuff on the weekends. That means put legs on Tuesday or Thursday. If you do legs on Friday, you might not feel like going up and down stairs on the weekend. Do legs on Monday when they are fatigued, and you won't be able to go all out on the workout.

Without changing your split, you could do
Mon - chest
Tue - legs
Thu - back + bi
Fri - shoulder + tri

Or
Mon - shoulder + tri
Tue - legs
Thu - chest
Fri - back + bi

Also, check out the stickies in the Training forum. There are several related to designing workout programs.

**fyredup1286** · 09-01-2006, 11:08 AM

Originally Posted by Triple Threat

Since you asked ...

Lots of up and down stairs carrying stuff on the weekends. That means put legs on Tuesday or Thursday. If you do legs on Friday, you might not feel like going up and down stairs on the weekend. Do legs on Monday when they are fatigued, and you won't be able to go all out on the workout.

Without changing your split, you could do
Mon - chest
Tue - legs
Thu - back + bi
Fri - shoulder + tri

Or
Mon - shoulder + tri
Tue - legs
Thu - chest
Fri - back + bi

Also, check out the stickies in the Training forum. There are several related to designing workout programs.

Hell yea....i never even thought of the whole....working legs on friday then goin to werk....that would DEFINTLY suck...hahaha.....thanx man...i appreciate it...im def changing my split now...thanx again...

**fyredup1286** · 09-01-2006, 11:10 AM

with a little help from a friend...and some common sense that i dont have...haha.......i have a new split

Mon - shoulder + tri
Tue - legs
Wed - OFF(cardio)
Thu - chest
Fri - back + bi
Sat - OFF (cardio)
Sun - OFF (cardio)

**fyredup1286** · 09-02-2006, 09:38 AM

im leaving soon to go sign up at the gym...im madd psyched...im gunna do a really light workout....even though im scheduled for cardio today....i dunno wut im gunna do yet but ill figure that out when i get there....

**fyredup1286** · 09-02-2006, 11:48 AM

Alright...im back from the gym...
u know its pretty intimidating going into a gym and lifting after lifting in ur basement ur whole life...and not only that...but since i havent lifted in about three months i decided to lift pretty light so that i wouldnt be that soar tomorow...(cus i gotta help my buddy move into his room at college...)...
but i decided to do a full body work out for the most part...lifting fairly light weight...and even tho it wus light wieght compared to wut i normally do...it still felt pretty heavy since i have been out of it for so long....

here is wut i did....

Back

Wide Grip Pulldown
70 x 10
90 x 10

Standing Cable Row
100 x 10
110 x 10

Legs

Leg Press
225 x 8
225 x 10

Calf Press (on the Leg Press Machine)
225 x 10
225 x 10

Forearms

Behind the Back BB Wrist Curl
60 x 12
60 x 12

Biceps

BB Curl
60 x 8
50 x 10

E-Z Bar Curl
50 x 5
50 x 4

Triceps

Tricep Press
45 x 10
45 x 10

One Arm Overhead Press
30 x 10
30 x 8

Chest

BP
95 x 10
100 x 10

Incline DB Press
45 x 8
45 x 10

Didnt do shoulders today...was going to do DB press with 45s....but it wus too crowded...nd the seat wus taken....so i just skipped it...

Good w/o for the furst time in 3 months.....lost a LOT of my strength ...but through the next couple months i expect to gain my strength back and more....im looking forward to it...

Drank a protein shake before i left my house....prob having another before werk at 4 ....eatin meatball sandwich now...then shower...

Alright start....but like i sed i expect to get much better...nd hopefully next time i go to the gym it wont be as crowded...haha...

**fyredup1286** · 09-04-2006, 10:43 AM

today being labor day...i didnt think that the gym was gunna b closed...but it wus....im kinda pissed...but wutever...i wus supposed to do legs today...but ill just skip legs nd go on with my split for the rest of the week...work tonight should be enough leg werk....and hopefully its not gunna be UBER busy....

**fyredup1286** · 09-05-2006, 10:20 AM

CORRECTION: I did not have legs in the gym yesterday...i was thinking of my original split....i would have done Shoulders/Tris yesterday...but TODAY is legs...so im pretty psyched...looking forward to it and hopefully not many people are there...cus i think my legs are kinda weak...haha...

**fyredup1286** · 09-05-2006, 12:03 PM

Today wus legs...Still in the warmup phase...before i start trying to do heavier wieghts...and im keepin it fairly light for now...partly because i got my wisdom teeth out recently and the doc told me not to strain my mouth...pretty much...i dunno...its hard to explain...but i know wut he means....so im thinking next week i should be back to normal...nd hopefully have most of my strength back to where it wus...
Here is wut i did....

Leg Extensions
70 x 8
90 x 8
120 x 8

Seated Leg Curl
70 x 8
100 x 8
130 x 8

Squats
135 x 8
185 x 6

45 Degree Leg Press
90 x 8
180 x 8
270 x 8

Calf Press
45 x 8
90 x 2 x 8

Little soar from that werkout...mainly in Hammies...quads feel good...no pain in the calfs at all...so good werkout....
tomorow i have off...but ill be doing cardio...nd next week im going to start doing abs with my werkouts...like i sed...im just trying to start lifting weights again...so im taking it easy...nd i dont want my whole body being soar...lol...

**fyredup1286** · 09-06-2006, 08:50 AM

Was scheduled to do cardio at the gym today..but i decided against it because i have to go into werk tonight...nd thats cardio enough...and plus my legs are pretty soar from yesterdays w.o...so more tomorow

**Triple Threat** · 09-06-2006, 10:07 AM

DOMS - gotta love it.

**fyredup1286** · 09-06-2006, 01:50 PM

Originally Posted by Triple Threat

DOMS - gotta love it.

Sorry....DOMS???...wuts that mean....im not up with all the lingo...lmfao....

**Triple Threat** · 09-06-2006, 06:00 PM

Delayed Onset Muscle Soreness. It's the soreness that sets in a day or two after you've done a workout (or anything strenuous that you're not used to). For example, makes walking (legs) or brushing teeth (arms) painful.

**fyredup1286** · 09-06-2006, 09:19 PM

Originally Posted by Triple Threat

Delayed Onset Muscle Soreness. It's the soreness that sets in a day or two after you've done a workout (or anything strenuous that you're not used to). For example, makes walking (legs) or brushing teeth (arms) painful.

LMFAO....hahaha...

its true as hell...but i understand...cus it has been about three-four months since i lifted last...but...r u saying i dont brush my teeth???....how did u know?!?!?!?...JK...ist not true...i brush my teeth...im in college...but im not that bad...lmfao...

**fyredup1286** · 09-07-2006, 09:16 AM

chest today...lookin forward to it...gunna hit em hard...but not too hard...cus i dont wanna be soar as fuck...nd my legs are KILLING me from tuesday...they hurt more yesterday...but today they still hurt...just not as much....

**fyredup1286** · 09-07-2006, 11:09 AM

Bad WOrkout....

Shitty ass werkout...couldnt concentrate...cus my dad wants me doing all this shit around the house and he called me this morning and woke me up with all this shit...so i got to the gym...nd couldnt concentrate...cus i wus thinking about that shit....then i was pissed cus i wus lifting madd light...but it felt madd heavy...nd i feel week as SHIT....im so pissed...i really hope that my strength increases cus it always feels like im the smallest nd weakest gy at the gym...nd it pisses me off...

here is wut i did...

BP
115 x 8
135 x 3 x 4

Incline Bench
115 x 8

Seated Machine Fly
80 x 8
90 x 8
110 x 8

Machine Incline Press
70 x 8
90 x 8
130 x 7

Cable Flys
Top Position
50 (on each side) x 3 x 8

Middle Position
50 (on each side) x 3 x 8

Bottom Position
40 (on each side) x 3 x 8

like i sed...not too happy with this werkout...but i really hope my strength increases...cus im gunna be pissed...lol...out

**Triple Threat** · 09-07-2006, 11:33 AM

Doing all those flyes isn't going to help increase your strength very much. Bench strength comes from strong lats and strong triceps.

**fyredup1286** · 09-07-2006, 12:08 PM

Originally Posted by Triple Threat

Doing all those flyes isn't going to help increase your strength very much. Bench strength comes from strong lats and strong triceps.

no i hear ya...i know that...but one of my goals is to get more definition in the upper part of my chest...nd i herd that the cable flys will help that...nd wen i m in the gym i dont like to do bench cus i liek to have a spotter...so that i can push myself...nd if i dont...i dont go all out...cus i dont want to put to much wiehgt on nd not b able to handle it and get hurt...so im stuck in a rut....

**fyredup1286** · 09-08-2006, 10:56 AM

Today was Back and Bi's....good workout...but i feel my lower back starting to hurt/ache alredy...not a good thing wen i have werk tonight...and im not looking forward to it...cus its just gnna get werse...

DeadLift
135 x 7
205 x 5
225 x 4

Shrugs
135 x 11 (BB Behind Back)
205 x 6 (BB in front)

WG Pull Ups (Need a Lot of werk)
BW x 2 x 5
BW x 4

Lat Pulldowns
90 x 8
110 x 2 x 6

Low Rows
70 x 10
90 x 8

Preacher Curl
20 + Bar x 10
40 + Bar x 5

BB Curl
30 x 2 x 7

E-Z Bar Curl
40 + Bar x 5

Hammer Curl
20 x 3 x 8

Reverse E-Z Bar Curl
20 + Bar x 3 x 8

Behind Back Wrist Curl
100 x 2 x 10
50 x 10

**fyredup1286** · 09-10-2006, 01:33 PM

no workin out this weekend....went to the Rutgers football game yesterday...nd then went to werk....today i got the giants game in a couple hours....so ill start again monday after class....

**fyredup1286** · 09-11-2006, 12:21 PM

no workout today...first class....didnt realize i wouldnt have time today to lift....i had class from 11-2...nd i got a lot of skewl werk...nd werk at 5....so if im going to continue to lift on mondays im going to have to get up early nd go to the gym...instead of waking up at 10 haha....but the only reason for that wus that last night i got home around 1 from the giants game....which i wasnt to pleased ab out....cus they lost and shouldnt have had so many things happen that did...but wutever...ill get over it...

**fyredup1286** · 09-12-2006, 04:27 PM

alright heres the deal....i lifted today...wus scheduled for legs...but i figured that since i did legs last week nd missed shoulders/tris....i would do them instead....Now i know what my skewl week looks like nd im familiar with wen i can lift in the day in accordance to my classes....
so for shoulders tris....i did the following

Rope Pushdown
70 x 8
90 x 8
100 x 6

Reverse Cable Pulldown (One Hand)
40 x 2 x 8
50 x 5

Close Grip BP with E-Z Bar
50 + Bar x 2 x 8
70 + Bar x 11

Arnold Press
20 x 3 x 8

Reverse Flys
20 x 3 x 8

DB Shoulder Press
35 x 2 x 8

i think that wus it....i might have done one or two more excersizes...but i dont remember off hand..

**fyredup1286** · 09-14-2006, 04:14 PM

Today did chest...feel like im getting some strength back...

Machine Incline Press
70 x 1 x 10
90 x 1 x 10
140 x 1 x 8
160 x 1 x 8

Machine Sitting Fly
70 x 1 x 10
90 x 1 x 10
110 x 2 x 8

DB Flat Press
45's x 3 x 10

DB Incline Press
45's x 3 x 8

Incline DB Fly
25s x 3 x 10

Cable Flys-Top Position
50 x 3 x 8

Cable Flys-Middle Position
40 x 3 x 8

Cable Flys-Bottom Position
30 x 3 x 8

Good W.O felt strong...Tomorow might lift...dont know tho...if so it will be back and bis...more wenever...

**fyredup1286** · 09-15-2006, 09:53 AM

Back/Bis...ended up lifting...cus im a procrastinator...nd dont want to do ne werk...lol....cus i got plenty of it...lol...
here is wut i did

Lat Pulldowns
90 x 3 x 8

Deadlift
135 x 5
225 x 2 x 3

Preacher Curls
20 x 2 x 8
40 x 2 x 5

Behind Back Wrist Curl
100 x 2 x 10

Machine E-Z Curl
90 x 2 x 8

Low Rows
80 x 3 x 10

Im sure there was more...but i keep forgetting to bring something to write with...but wutever...good w.o...still need to get the DL strength up a lot....i mean i went from smaller weight set to the olympic style...but i should be able to do the same wieght tho....idk...This weekend i got the Rutgers Home Coming game...so ill prob be shitfaced...but...sunday is football sunday for me...Lets Go Giants...haha...nd ill be doing some sort of werk in there...nd i also have werk tongiht....lol...out

**fyredup1286** · 09-18-2006, 08:07 AM

Today wus shoulders/tris....had to lift this morning cus i have class at 11 till 2...nd i got werk at 5...nd plus wen i get back from class i like to get the homework done...so i got to the gym at like 9....nd finished around 945....heres wut i did

Shoulder Raise (E-Z Bar)
50 + Bar x 8
60 + Bar x 6
70 + Bar x 5

DB Shoulder Press
35s x 8
40s x 6
45s x 5

Reverse Standing Butterflys
25s x 3 x 8

Tricep Press
35 x 10
40 x 8
45 x 6

Cable Tricep Pressdown w/ Rope
70 x 10
90 x 8
110 x 5

Skull Crushers w. E-Z Bar
20 + Bar x 10
30 + Bar x 8
40 + Bar x 5

Close Grip BP w. E-Z Bar
20 + Bar x 10
30 + Bar x 8
40 + Bar x 5

That wus it...it wus gettin late so i cut it short....kinda feel like i didnt get everything out of it...i guess its cus im used to doin a shit load of volume...im known for that...lol....is this to much volume...or too less...or just right!??!?...thats it...out...shower...then class...then werk...YIPPEEEEEEEEE!

**fyredup1286** · 09-23-2006, 08:41 AM

Havent lifted pretty much at all this week...due to sickness...feel like shit and i have madd skewl werk to do

**fyredup1286** · 09-27-2006, 03:00 PM

Lifted this past Saturday...didnt journalize it...lol..did shoulders. nd tris...

Lifted today...did chest...just getting over sickness...took it kinda easy

Machine Incline Press
110 x 10
140 x 8
150 x 6

Seated Machine Flys
90 x 10
100 x 8
100 x 8

BP
115 x 8
135 x 2 x 8

Incline Press
115 x 8
135 x 6
155 x 4

DB Press
45's x 3 x 10

Cable Flys (top position)
30 x 10
40 x 10
50 x 8

Bottom Position
30 x 7
40 x 2 x 8

bought more no xplode...werked alright today...only had one scoop...just needed soem motivation...

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