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
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Well, I'm new to the forum and I figured I'd keep my journal here. Seems like a nice place, with friendly peeps. Anyway I just switched to a new gym about a month ago, coming off about a month's layoff in between. I plan on doing an Upper/Lower split for the upcoming weeks, and would love for everyone to follow along! Here's a basic idea of what I will be doing:
Monday: Quads
Squats
Leg Press
DB Lunges
Leg Extensions
Calf Raises
Tuesday: Upper A
Flat BB Bench
Military Press
Dips
Lateral Raises
Tricep Pushdowns/Skulls
Wednesday: Off
Thursday: Hammys
RDL's
Bent Knee Good Mornings
Hypers
Leg Curls
Calf Raises
Friday: Upper B
Pulldowns
Seated Row
Bent Over DB Rows
Yates Rows
Curls
All exerscises will be performed in the 8-12 rep range with the exception of perhaps every 4th or 5th week squats, BB Bench, and DL's will be done in a "westside manner" doing triples, doubles and singles working to a 1RM. After that week, a "back-off" week and then back to square one. I will probably do this twice before switching things up. Cardio in the mornings 3-4 days a week as well (elliptical, treadmill, stationary bike, etc.)
I'm currently taking NO-Explode, 2 scoops before workouts (lifting days only), 3g's of CEE before and after workouts (6g's total), and 3g's on off days.
I won't be posting my diet, mainly because I'm not the cleanest eater around, but I do make sure I hit at the least 3500 calories a day and 200-250g's of protein. Maybe someday I'll get better with this, but for now it's too much work!
Right now I am 5'9" 203 lbs @ aprox. 15-17% BF. Which has come down from 210lbs @ 20-22% bodyfat when I got back into lifting in October of '05. Slow but steady progress considering my diet isn't completely up to par, but bodyfat is not a concern of mine, just gettin big!!
This was my first serious workout since joining the new gym. I had to cut squats out for a while in '06 due to knee injury, so I wanted to see where I stood. I had a few more in me, but that's in due time. I don't like the seated calf machine at all, I'll have to do them with a BB and platform from now on.
Today was a good workout, but I've gotten considerably weaker with my pushes. The layoff was not kind. It seems most of the problem lies in my triceps, so I will have to concentrate on them a little more. Also I'm having a little trouble getting comfortable on the benches, and the DB's are the huge rubber ones that are very cumbersome. Can't complain though, just work harder!
Well I blew my load on RDL's, but that's my best lifting by far for 8 reps. Typically I would use 35 or 45 lbs while doing hypers, but I would have lost my lunch. Very happy with the RDL PR!
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