BodyBuilding - Workout Journals

BodyBuilding - Workout Journals http://bodybuilding.fitness.com/ Have you started a new routine? post your workouts here. This is a great way to stay motivated and have others help you out on your path to reaching your goal en Sun, 22 Nov 2009 19:25:33 GMT vBulletin 60 http://bodybuilding.fitness.com/images/Infusion/misc/rss.jpg BodyBuilding - Workout Journals http://bodybuilding.fitness.com/ New Rock star Noah Francis body builder photos and article ! http://bodybuilding.fitness.com/workout-journals/6650-new-rock-star-noah-francis-body-builder-photos-article.html Mon, 16 Nov 2009 09:20:43 GMT hey check out this article on new Rock singer Noah Francis : ... hey

check out this article on new Rock singer Noah Francis :

futurehealth.we.bs/Future_Health/Blog/Entries/2009/11/14_death_of_a_dinosaur.html]future health

He trains and leads a healthy lifestyle .. hos that for the next generation of rock stars !! he he

peace. ]]> Workout Journals fitfan911 http://bodybuilding.fitness.com/workout-journals/6650-new-rock-star-noah-francis-body-builder-photos-article.html <![CDATA[Jon's Weight Training Log - 35, fat, tired.....]]> http://bodybuilding.fitness.com/workout-journals/6635-jons-weight-training-log-35-fat-tired.html Fri, 13 Nov 2009 03:34:27 GMT Hi Last Tuesday I did my first weight training session in about 3 years. I have a power rack and some free weights (long bar, EZ, triceps,... Hi

Last Tuesday I did my first weight training session in about 3 years. I have a power rack and some free weights (long bar, EZ, triceps, dumbbells). No pulleys.

This is what I did - I made a Google spreadsheet to share. The format is copied from a pal who does some weight lifting.

spreadsheets.google.com/pub?key=txDBlQE7lzD3ymR9MuK7vPQ&output=html
(res = resistance = free weights in Kg)

Now, my aims are the lose weight (about 95kg now, 5'8, so overweight) and build muscle.

Any suggestions on what else I should be doing would be greatly appreciated.

I generally do my weight training in the evening after my son has gone to bed. But I am currently at home (credit crunched out of work) so got more time for training if I want to do more.

I do sometimes drive down to my kickboxing club, but now that is only once per week at best (usually less).

I am trying to drag myself up again. I am probably so close to being a lost cause..... ]]> Workout Journals jonbey http://bodybuilding.fitness.com/workout-journals/6635-jons-weight-training-log-35-fat-tired.html Brand New Routine http://bodybuilding.fitness.com/workout-journals/6597-brand-new-routine.html Wed, 28 Oct 2009 04:29:48 GMT Ok, so now that my schedule has calmed down and I know my hockey schedule for a while out, I've decided to sit down and figure out a new workout routine.

A while back I had one, but as soon as hockey/school started, I stopped because of scheduling errors (I was, and am still, doing college applications as well). Unfortunately, I feel as if most of my progress is now regressed to my original state.

Starting tomorrow (10/28) I will be going to the gym after school hoefully everyday.

So that I don't injure anything, I will be rotating upper body and lower body, with some cardio and core work in each workout.

My general plan for tomorrow:
-20 Minutes on stationary bike
-Upper body circuit (will have specifics afterwards)
-Core (mainly situps and variations thereof. Likely with a medicine ball)
-10-15 Minute cooldown on stationary bike

I don't think thatll be too much work in general, but for the rest of my workouts, I'll simply be switching Upper body/lowerbody. I'll see about core, I might simply slide that in with upper body too (every other day).

Will post first days results tomorrow when I get home. Hopefully, it'll be good. I'm at a new mental point where I simply don't care if someone in the gym sees me using smaller weights. Essentially, I'm starting over, so i've got some progress to make and I can only go forward, right?:D

I'm excited.
-NM4 ]]> Workout Journals NetMinder40 http://bodybuilding.fitness.com/workout-journals/6597-brand-new-routine.html my log http://bodybuilding.fitness.com/workout-journals/6480-my-log.html Mon, 21 Sep 2009 22:05:52 GMT thought id start posting stuff in here so i can see my progress. Began Bodybuilding at the start of july with a weight of 119 lbs which seems a... thought id start posting stuff in here so i can see my progress.

Began Bodybuilding at the start of july with a weight of 119 lbs which seems a bit frightening now.

I am now 154 lbs which i think is a good gain and mostly due to the help of here, thanks guys.

Monday: Chest and triceps
Bench Press 4 sets. (40kg x 12)(50kg x 10)(60kg x 6)(70 x 2 which was a bit dissapointing)
Incline Bench Press 2 sers. (35kg x 12)(45kg x 10)(55 x 6)
Dumbell Press 4 sets. (20kg'sx10)(22kg'sx8)(24 kg'sx6)(26kg'sx4)
Incline Press 4 sets. Same but with 2kg less in each hand.
Cable fly's 4 sets.
Peck Deck 3 sets.
cable pulldowns 2 sets.
close grip bench press 3 sets.
Tommorow: Basketball training 2 and a half hours. ]]> Workout Journals moza16 http://bodybuilding.fitness.com/workout-journals/6480-my-log.html Preparation for the U.S. Air Force http://bodybuilding.fitness.com/workout-journals/6476-preparation-u-s-air-force.html Sat, 19 Sep 2009 21:42:02 GMT 09SEPT2009 Stretching (15 sec each) Feet together Left over Right Right over Left Split Right Split Left Right leg back Left leg back 09SEPT2009

Stretching (15 sec each)
Feet together
Left over Right
Right over Left
Split Right
Split Left
Right leg back
Left leg back
Both back
Butterfly
Ground lunge right leg
Ground lunge left leg
Pose right
Pose left
Right leg out
Left leg out
Leg swings right
Leg swings left
Core stretch

Workout
1 lap walk
3 laps run
2 laps walk + water
3 laps run
1 lap walk + water

Push Ups
4x14, last 2 sets on knees

PT goals
1.5 mile: -8.40
Push Ups: 68 in 60 sec
Sit Ups: 78 in 60 sec
Pull Ups: 15

Feels good to be back:D:D ]]> Workout Journals CFDAD http://bodybuilding.fitness.com/workout-journals/6476-preparation-u-s-air-force.html I am back, now its time to get serious http://bodybuilding.fitness.com/workout-journals/6345-i-am-back-now-its-time-get-serious.html Tue, 25 Aug 2009 16:23:38 GMT Hello all. I know it has been a while, but have no fear, I am officially not dead. I have been extremely busy and stopped keeping an online... Hello all. I know it has been a while, but have no fear, I am officially not dead. I have been extremely busy and stopped keeping an online journal. As a result, I have noticed that my workouts became REALLY REALLY stagnant. I have decided that it is time to start dieting properly and kicking the intensity through the roof. The only problem is that right now, I have a torn forearm extensor muscle. So, I am waiting to do the MRI, and then talk to the ortho and find out how bad it is. Yes, I know it is a torn muscle because I did the same thing last October to the other arm. Damn heavy reverse barbell curls:nono:

So, right now I am still doing what I can. I miss being able to get after it like I want to though. Talk to you all soon.

Jason ]]> Workout Journals Lvwyo http://bodybuilding.fitness.com/workout-journals/6345-i-am-back-now-its-time-get-serious.html 2 months later, comments/critisism appreciated http://bodybuilding.fitness.com/workout-journals/6287-2-months-later-comments-critisism-appreciated.html Sun, 16 Aug 2009 18:55:56 GMT height: 5ft 11 weight: 10 stone / 140 pound gained: 28 pound in 2 months current workout plan monday: chest and triceps bench press, 4 sets,... height: 5ft 11
weight: 10 stone / 140 pound
gained: 28 pound in 2 months

current workout plan
monday: chest and triceps
bench press, 4 sets, 6-12 reps
incline bench, 2 sets, 8-6 reps
chest press, 3 sets,10-6 reps
incline chest press, 2 sets, 8-6 reps
tricep pulldown, 2 sets,10 and 8 reps, largere break, 2 sets to failure
close grip bench press- 3 sets, 10-6 reps

tuesday: shoulders and lats
military press, 4 sets, 12-6 reps
shrugs 3 sets, 10-6 reps
front raises, 3 sets, 10-6 reps
lateral raises,2 sets 8-6 reps
lat pulldown, 3 sets, 10-6 reps
other exercises that im not sure the name of

wednesday: rest

thursday: back and biceps
barbell curls 3 sets, 10-6 reps
preacher curls 3 sets 12-8 reps
hammer curls, 3 sets, 12-8 reps
deadlifts, 3 sets, 10-6 reps
barbell rows, 3 sets, 10-6 reps

friday: rest

saturday: legs
squats, 4 sets, 10-4 reps
leg raises, 3 reps, 10-6 reps
calf raises, 2 sets parallel feet, 2 sets pointed inwards and 2 pointed outwards

sunday: abs and cardio

diet : 140 grams of protein a day
2 protein shaks and 3 on workout days
i need to do some reading on the other parts of my diet but im eating a lot of pasta and rice and meat.

other exersise
basketball: 2 nights a week for an hourr and a half plus circuit training
football: around 3 days a week for an hour each time ]]> Workout Journals moza16 http://bodybuilding.fitness.com/workout-journals/6287-2-months-later-comments-critisism-appreciated.html Dorito and Cheese Spread Squats http://bodybuilding.fitness.com/workout-journals/6223-dorito-cheese-spread-squats.html Thu, 06 Aug 2009 03:58:58 GMT What's up, my log name makes no sense, it's 5am.

I havn't done a workout for 5 - 6weeks. My diet has consisted of dorito and cheese spread sandwiches, spaghetti bolog, chocolate milk, peanut butter sandwiches and cheese toasties. I believe to be in some kind of hibernation.

I'm starting this log to motivate myself and log my workouts etc etc..

Goals

Increase Dead/Squat/OHPress
Gain Muscle (60lb longterm)
Wake up before the afternoon
Morning workouts

Previous Numbers

Squat 230 x 5
OH Press 130 x 5
Deadlift 240 x 5

Routine

Code:

Monday

Squat or box squat 2 x 5

Pullthroughs 3 x 10

Bent Row  4 x 6

Curl 3 x 8

Calf Raise 3 x 15



Wednesday

Flat DB Press 3 x 5

OH Press 3 x 8

DB inc fly 4 x 10

Skull Crushers 3 x 10



Friday

Deadlift  2 x 5

Front Squat 2 x 10

Chin or lat pull-down 4 x 6

Curl 3 x 8

Calf Raise 3 x 15



Monday

Incline Dumbbell Press 3 x 5

Dumbbell Shoulder Press 3 x 8

DB flat fly 4 x 10

Tricep pushdowns 3 x 10



Wednesday

Squat  2 x 5

Pullthroughs 3 x 10

Bent Row 4 x 6

Curl 3 x 8

Calf Raises 3 x 15



Friday

Flat DB Press 3 x 5

OH Press 3 x 8

DB inc fly 4 x 10

Skull Crushers 3 x 10



Benchpress sucks k

Diet & Supps

Creatine
Fish Oil
Multi Vit
Dem vitamin seas
Proteinz

Will post Diet later tomorrow, need to plan it out. ]]> Workout Journals Doobalips http://bodybuilding.fitness.com/workout-journals/6223-dorito-cheese-spread-squats.html My Droped Nearly 58 Pounds of fat in 4 months! http://bodybuilding.fitness.com/workout-journals/6207-my-droped-nearly-58-pounds-fat-4-months.html Sun, 02 Aug 2009 17:44:22 GMT 4 months ago I was 240 pounds. Now I am 182 pounds. My workout plan was all about burning the fat, I had no intentions of building muscle at the... 4 months ago I was 240 pounds. Now I am 182 pounds.

My workout plan was all about burning the fat, I had no intentions of building muscle at the moment, but now I do.

Anyway, I researched my stuff and finally I came up with a plan.
My calorie intake was about 1000-1600, mostly 1400.
I ate breakfast at 8:30 am, about 600 cals in take, I was very picky on which I eat, mostly it was cereal with milk, orange juice and an apple. Lunch was at 12:00pm-12:30pm, White rice with sardines, and green tea. Dinner was before 6pm (following the medieval way), I ate at 5:00-5:30pm, Again green tea, white rice, and sardines.

I knew that eating dinner at that time would give me energy for the upcoming workout, because I workout at 7:00pm. Ive done my research, after 7:30pm you burn calories (I forgot the reason) that is why I choose to workout at that time and not eat at that time.

The first two months, It was nearly the end of school, and I was a bit more active. I played about 45 minutes of tag football, followed by a 45 minute workout at night.

First 2 months my workout plan was:
Monday: 45 minutes of football in the afternoon, 20 minutes of cardio machine at the evening, 25 minutes of weight lifting (biceps,triceps,chests) after the 20 minute cardio.

Tuesday: 45 minutes of football (I had no choice, I was forced to play), REST TIME

Wednesday: 45 minutes of football, 20 minutes of cardio, 25 minutes of weight lifting (my full back)

Thursday: REST, 45 minutes of football

Friday: 45 minutes of football, 20 minutes of cardio, 25 minutes of weight lifting (my abs and obliques)

Saturday: Rest

Sunday: Rest
-------------------
The next 2 months, My workout plan changed, my diet remained the same. Except for my diet, I am eating a wide variety of foods and still watching my calories.

During the first 2 months, I dropped 40 pounds! I also felt stronger, I was able to lift more weights. Then Now I thought at 200 pounds, It is best to tweak my workout plan so I can build muscle. School has ended and I slowed down my cardio workouts.

Monday: 10 minutes of cardio (mostly running), 45 minutes of lifting weights, Biceps/Forearms
Tuesday: Biceps, 10 minutes of cardio
Wednesday: REST
Thursday: 10 min of cardio, Triceps/Chests/My Upper back
Friday: 10 min of cardio, Abs/Obliques/My lower back
Saturday and sunday: Rest

I went from wearing 2XL's to Mediums. at 182 pounds, I feel like I really need to change my diet now, and workout plan I think.

That's my story :clapping: ]]> Workout Journals Easterling http://bodybuilding.fitness.com/workout-journals/6207-my-droped-nearly-58-pounds-fat-4-months.html Destroy All FAT! http://bodybuilding.fitness.com/workout-journals/6189-destroy-all-fat.html Sat, 01 Aug 2009 04:59:11 GMT Hey guys, my main goal is to lose my big fat belly (I'm 204 pounds, 17 years old and my height is 180cm) and gain muscles while I'm at it. I do not follow any specific diet, but what I do follow is this workout routine:

Day One: (I am usually carrying either one or two (ten pound) dumbells on each hand in the following routine.)
crunches, 3 sets of 12 reps
squats, 3 sets of 12 reps
lunges, 3 sets of 10 reps
split squats, 3 sets of 10 reps
reverse lunges, 3 sets of 10
standing one-leg calf raise, 3 sets of 10

Day Three: dead lifts, 4 sets of 8 reps (30 pounds)
bench presses, 4 sets of 10 reps (40 pounds)
basic two arm row, 4 sets of 10 reps (30 pounds)
incline bench press, 4 sets of 10 (40 pounds)
pullovers, 3 sets of 10 (20 pounds)
incline bench fly, 3 sets of 8 (20 pounds)

Day Five: standing shoulder press, 4 sets of 10 reps (30 pounds)
seated side raise, 3 sets if 8 (20 pounds)
standing bent over raise, 3 sets of 10 (20 pounds)
biceps curl, 3 sets of 8 (40 pounds)
incline hammer curl, 3 sets of 8 (30 pounds)
basic kickback, 3 sets of 8 (20 pounds)
incline lying extension, 3 sets of 8 (20 pounds)
wrist curl, 1 set of 15 (10 pounds)
wrist extension, 1 set of 15 (10 pounds)

And everyday that I'm not working out, I would do a 30 minute run on my treadmill.

I am open to any suggestions, tips, questions, criticisms, or comments. ]]> Workout Journals Harbinger http://bodybuilding.fitness.com/workout-journals/6189-destroy-all-fat.html My Workout PLan ( Opinions Please) http://bodybuilding.fitness.com/workout-journals/6179-my-workout-plan-opinions-please.html Thu, 30 Jul 2009 23:10:55 GMT Hey everyone. So heres the plan i just started. Let me know if its a good plan or not. Day 1 Dumbell press 8-10/ 3 sets bent over row 8-10/... Hey everyone. So heres the plan i just started. Let me know if its a good plan or not.

Day 1
Dumbell press 8-10/ 3 sets
bent over row 8-10/ 3 sets
pec fly 8-10/ 3 sets
under hand inverted row 8-10/ 3 sets
incline bench 8-10/ 3 sets
back extension 8-10/ 3 sets
lat pull down 8-10/ 3 sets
push ups Max/ Sets
Superman 30 Sec each side/ 3 sets

25 Minutes Trendmill

Day 2
Off

Day 3
Leg press 10-12/ 3 sets
side plank 30 secs/ 3 sets
Lying Leg Curl 10-12/ 3 sets
Mountain climber 10-12/ 3 sets
Calf raises Max / 3 Sets
Crunch Routine 3 sets

25 Minutes Trendmill

Day 4
Off

Day 5
Preacher Curl Dumbell 8-10 / 3 sets
Behind head triceps 8-10 / 3 sets
Shoulder Fly 8-10 / 3 sets
Barbell curl 8-10 / 3 sets ( Super Set With Skull Crusher)
Skull Crusher 8-10 / 3 sets
Lateral Raise 8-10 / 3 sets
Static Hold Max / 2 Sets
Shoulder Press 8-10 / 3 sets
Shrugs Max / 2 Sets

25 Minutes Trendmill ]]> Workout Journals Savek http://bodybuilding.fitness.com/workout-journals/6179-my-workout-plan-opinions-please.html How does my workout routine look? http://bodybuilding.fitness.com/workout-journals/6174-how-does-my-workout-routine-look.html Thu, 30 Jul 2009 20:43:59 GMT 3 sets of 10-12 and as much weight as I can do. please tell me what I can change or if its a good routine. I not sure if cardio would be considerd... 3 sets of 10-12 and as much weight as I can do. please tell me what I can change or if its a good routine. I not sure if cardio would be considerd working out? so it has its own days. and im kinda lost with what to do with my weekend

monday shoulders arms and chest

bench press
mititary press
butterfly
preacher curl
triceps extentions
crossover flys
isolation curls
standing curl
upright row
shoulder shrug

Tuseday

cardio

Wednesday legs and calfs

calf raises
leg extention
leg curls
front kicks
heel kicks
hip adductions
hip abductions
deadlifts
squats

thursday

cardio

friday back and abs

back extentions
lat pull down
side bends
seated row
bent row
weighted crunches
weighted crunches decline ]]> Workout Journals Brandon http://bodybuilding.fitness.com/workout-journals/6174-how-does-my-workout-routine-look.html Workout Plan, goal: hypertrophy; please give some criticism for anything amiss http://bodybuilding.fitness.com/workout-journals/6130-workout-plan-goal-hypertrophy-please-give-some-criticism-anything-amiss.html Fri, 24 Jul 2009 10:38:59 GMT Thanks a lot guys and gals, to all the work you put into this site, it is really well done (and it shows). I just started a new program, and am... Thanks a lot guys and gals, to all the work you put into this site, it is really well done (and it shows).

I just started a new program, and am trying to tweak everything towards an 8 week hypertrophy program. I read over periodization, bulking, diet, and several other stickys I found on this site, all extremely helpful (particularly liked some articles on rep number and rest interval). It was a lot of information to digest over a few days, but I tried my best to get this together.

*NOTE(1): This is complimented by me following a bulk diet. I'm not drinking alcohol (except rarely, and not to coma-like levels), I'm getting 8 hours of rest a night, and eating meat every 3 hours.

*NOTE (2): Before you go telling me: "hey wait, where's the curls?" Give me some slack, I had a bicep injury about 6 weeks ago and it still gives me some trouble when I try to curl; so the closest I'll come to using bis are doing some upright DB rows, or a few other back exercises, for now at least. I figure I'll add in some bicep work to my tricep day (day 5) when I'm ready.

The following is my hypertrophy schedule, please have a look-over and scream at anything that is not as it should be.
__________________________________________________ ___________
Day One:

Flat Bench 6X3, 8RM, RI 90s
Decline DB 6X3, 8RM, RI 90s
Incline DB 6X3, 8RM, RI 90s
Decline DB Flyes8x3, 10RM, RI 30s
Flat DB Flyes 8x3, 10RM, RI 30s

Deadlift 6X3, 8RM, RI 90s
Goodmornings 8x3, 10RM, RI 30s
Leg Curl 8x3, 10RM, RI 30s
Glute~Ham Raises8x3, 10RM, RI 30s
Hyperextensions 8x3, 10RM, RI 30s

Day Two:

Bent Over DB Rows 6X3, 8RM, RI 90s
Lat Pull Down 6X3, 8RM, RI 90s
Seated Rows (cable, ground) 8x3, 10RM, RI 30s
Overhead Row*(w/small towel) 8x3, 10RM, RI 30s

Day Three:

OFF

Day Four:

Seated DB Shoulder Press 6X3, 8RM, RI 90s
Standing Military Press 6X3, 8RM, RI 90s
Front Raises 8x3, 10RM, RI 30s
Lateral Raises 8x3, 10RM, RI 30s

Front Squats 6X3, 8RM, RI 90s
Lunge 8x3, 10RM, RI 30s
Leg Extensions 8x3, 10RM, RI 30s
Calve Raises 8x3, 10RM, RI 30s

Day Five:

Dips 6X3, 8RM, RI 90s
Close Grip Bench Press 6X3, 8RM, RI 90s
Skull Crusher 8x3, 10RM, RI 30s
Triceps Extension (cable) 8x3, 10RM, RI 30s
OH Triceps Extension 8x3, 10RM, RI 30s

Day Six:

OFF

Day Seven:

OFF

__________________________________________________ ______________

Well, what do you think, thanks in advance. ]]> Workout Journals pushing hard http://bodybuilding.fitness.com/workout-journals/6130-workout-plan-goal-hypertrophy-please-give-some-criticism-anything-amiss.html Catalyst. http://bodybuilding.fitness.com/workout-journals/6093-catalyst.html Tue, 14 Jul 2009 21:23:58 GMT Yes, I'm aware I've been away for quite some time but I've been hurting and healing.

Still working out but my heart wasn't in it.

I'm now doing a three week rota.

First week is "light" and consists of low-impact workouts, such as swimming, walking, biking, low weight-high rep strength training (3x15 for upper, 3x20 for lower) and pilates/yoga/flexibility training as well as the slower workouts I never seem to get time for, like bellydancing and tai chi.

The second week is "medium" and consists of medium-impact workouts (obviously), such as rowing, jogging, speed walking, med-weight-lower rep strength training (3x8 for upper, 3x10 for lower) and core/flexibility training (done as a cardio circuit).

The third week is "hard" and consists of maximum effort workouts all the way down the line (this is next week but I have a feeling I'll be calling this "Hel Week"). Heavy weight-low rep strength training (5x5), HIIT, kickboxing, boxing, pylometrics, and I want to try Tabata principle training, as well as gut-busting core workouts.

My diet is consistantly 90% clean right now and I'm aiming for 98% at the end of the month (in other words, probably one or two days a week I'm far weaker on when it comes to food. If I can cut that to one day a fortnight, I'll be happy).

I'm currently 183 pounds, probably same size and shape as before. Must post pics soon. I'll be posting last week's workouts here in a moment but feel free to comment or suggest anything.

:btw: ...nice to be back. ]]> Workout Journals IceDragon http://bodybuilding.fitness.com/workout-journals/6093-catalyst.html