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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So I want to create a way to keep track of my progress and hold myself accountable for my diet and my workouts. My goal is to put on lean muscle mass with little to no fat gain at all. I used to skinny-fat, and I never want to be fat again.
Stats Right Now:
Age: 17
Height: 5'10"
Weight: 154
Workout Schedule: Day 1: Chest/Back Day 2: Cardio Day 3: Shoulders Day 4: Legs Day 5: Chest/Back Day 6: Cardio Day 7: Off Day 8: Cardio
Current Diet
+100 Calorie Surplus
Carbs 35%
Protein 45%
Fat 20%
Just got back from the gym, and I had a really great workout.
For the last few months, benching has given me really bad shoulder pain on my right side, and it's finally starting to go away. After doing some research, I decided to really concentrate on bringing my shoulder blades together and keeping them tight. What a difference that made overall, not just for my pain. I've also been doing some rotator cuff exercises the last few days, and I think those helped too.
So I'm really not sure how I'm going to organize this log yet. It'll probably evolve after I get into the routine of writing it and look at some more that other people put up.
I think for now I'm going to make it more like a blog almost, and not just post my lifting stats for the day. But I will be putting those numbers up for my major exercises like benching, squatting, deads, etc.
11/21/2008
Chest/Back day
Flat Bench: 12x115 8x125 4x135
Inc. Bench: 12x85 10x95 7x105
(The rack was occupied so i couldn't due true bent over rows, so instead I used the wide-grip T-bar thing at my gym, and started with a 35 plate on the end.)
Wide Grip T-Bar Rows: 12x35 12x45 10x45 8x50
Nutrition For The Day
+132 Calories
2666 Total
230g Carbs
245g Protein
79g Fat
Overall a good day. Except I had to have a protein bar while I was out. (28g of sugar alcohol, not very proud of that but w/e)
Had to knock back 600 calories at midnight to meet my goals, but it was CC and Natty PB so its all good. I'll sleep late tomorrow to make up for it by having my breakfast later.
I just in from my run, and the first thing I'm going to do after I write this is find a pair of gloves for running. It was freezing today, 28 when I started. Thank god the sun was out.
I have a Garmin watch/HRM/foot-pod that I wear when I go running, except the foot-pod stopped working half-way through today so I don't know how far or how fast this run was. But it was a quick one compared to my usual runs.
On a side note for the day, I got a copy of Nate Green's book, Built for Show today, and it is really a great read. Because lets be realistic, I'm not ever going to be a bodybuilder nor do I want to. But, I do want to look like I could be to the people around me that don't know any better.
I was a little disappointed that the book doesn't focus on nutrition as much as I do. But I am looking forward to incorporate some of his workout ideas into my routine. Stuff like changing rep schemes each workout.
I'm thinking of switching to an Upper/Lower body split, but I don't think I would be able to go running anymore if I worked legs that much. But with winter coming up, I don't know how I'm going to go running anyway since I hate treadmills with a passion.
Or, should I do his specific workouts? The only thing I don't like about them, is that they're kind of short. I like spending enough time in the gym to burn 450+ calories. But, then again maybe that is my problem.
Went for another run today. I'm at home from college for the weekend so I was able to go running in the woods which is a nice change of scenery compared to Hoboken.
The foot-pod still isn't working. But my heart rate was as high as when I go at my fast pace so I'll just assume I was fast today.
I'm looking forward to lifting tomorrow. It's a Chest/Back day and I want to try some of the stuff I read in Built for Show. And hopefully my shoulder will be feeling better again.
So today was the first day of my newly inspired workout from the book I just picked up.
I alternated Back and Chest exercised, not sets, and did three heavy sets followed by one back-off set for almost all of the exercises.
11/24/2008
Weight after workout: 156.5lbs
Bent Over Row
6x95 5x105 5x105 10x75
Bench Press
5x125 5x135 4x135 12x95
T-Bar Row
5x55 5x60 5x65 12x35
Incline Bench
5x105 5x115 4x40 12x85
Pulldown
6x90 6x105 5x120 12x75
Assisted Pullups
5 reps, 5 reps, 12 reps
I also did:
Flat DB Press
Inc. DB Flyes
Seated Row
Barbell Curl
Tricep Pressdown
It felt really good doing low reps with heavy weights. I loved it. At first I was a little worried that it wasn't tough enough, but after I started getting my weights right for each exercise I was dying.
Also, my shoulder felt great. It hurt when I was doing a warm up set of benching and I got nervous, but on my heavy sets it felt great. Not the slightest bit of pain. It definitely made a huge difference in my numbers. Hopefully I'll be able to see some benching progress now.
What does everyone think of this Low Rep sets followed by a back-off set scheme?
So my whole schedule is a little whacked out for this week because of tests, travel, thanksgiving, etc.
I made today a leg day, and tomorrow is going to be a shoulder day since the rest of the week I'll be away and all I'll be able to do is run. But starting Monday I'll be back to my regular split.
11/25/2008 Leg Day
Weight After Workout: 156lbs
So in keeping with the low rep sets I lifted huge weights today compared to my old routine's numbers. I loved the feeling of having those huge 45's next to me in the rack.
Squat
6x145 5x155 5x165 11x115
Lunge
10x55 8x65 8x75
Deadlift
5x135 5x145 5x145 12x95
Also:
3 sets of goblet squats
Leg Extension
Leg Press
Crap I just realized I forgot to do calves...again.
Weigh yourself once a week, same day, and first thing in the morning. As you go throughout the day, you lose/gain water and never the same amount two days in a row, that's why daytime and daily weighing is not advised. It's never a true weight.
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