aberry33

New Member With Pics

Hey guys. Pretty new to the site. That link is to my intro thread that has a couple of pics.

I finally got back in the gym on 12/29/08 after a 6 month layoff. The first week I didn't track anything because I did full body workouts 3 times that week with very light weights just to get my body slowly back into it. Maybe this will help motivate me some to stay in the gym this time. The first log I will post here is for 1/5. I've probably got about 8-10 to post after that to get caught up. I'm thinking I'll copy and paste my previous workout in the new posts so it will show my last workout compared to the new one.

1/5/09 Chest/Tricep/Some Shoulder, Weight 210:

Flat bench:
135 8
185 6
205 4

Incline Dumbell:
55 8
60 6
60 6

Unweighted Dips:
10
8
6

Lateral Shoulder Raises:
20 8
15 6
15 4

Tricep Extension (rope, overhead):
50 8
70 6
80 4

Cable Fly's:
35 8
40 6
45 4

Standing Barbell Shoulder Press:
65 8
65 6
65 4

Pec Fly Machine:
30 8
50 6
70 4

Military Press:
45 8
45 6
45 4

aberry33

1/6/09 Legs/Abs, Weight 211:

Squat:
135 5
185 8
205 6
225 4

Seated Calf Raise:
45 5
70 8
95 6
120 4

Abs, declined bench, no weight added on chest:
16
12
10
8
6

Quad Extension Machine:
70 8
80 6
90 4

Seated Hamstring Curl Machine (name???):
50 8
70 6
90 4

Seated Adducter (whichever one means leg moving inward) Machine:
60 8
70 6
80 10

Seated Abducter Machine:
70 8
90 6
110 10

aberry33

1/7/09 Back/Bicep, Weight 209.8:

Lat Pulldown: N(Normal Grip) R (Reverse Grip)
N 60 8
R 80 8
N 100 8
R 120 8

Pullups: F(Forward Grip) R (Reverse Grip)
F 5
R 3
F 3

Rear Delt Peck Dec Machine (name??):
60 8
70 6
80 4

Preacher Curls:
55 8
55 6
55 4

Standing Dumbell Shoulder Shrugs:
55 8
60 6
65 4

Rack Pulls:
135 8
185 6
195 4

Lat Work With Dumbells (where you put a knee on the bench and work one arm at a time brining it up towards you're body. Can't remember the name of the workout)
60 8
60 6
60 4

Standing Dubmell Curls:
25 8
25 6
25 4

aberry33

1/9/09 Chest/Tricep/Some Shoulder, Weight 212:

Flat bench:
145 8
195 6
215 4

Incline Dumbell:
60 8
65 6
65 6

Unweighted Dips:
11
9
7

Lateral Shoulder Raises:
25 8
20 6
20 4

Tricep Extension (rope, overhead):
60 8
80 6
90 4

Cable Fly's:
50 8
45 6
40 4

Standing Barbell Shoulder Press:
75 8
75 6
75 4

Pec Fly Machine:
40 8
60 6
80 4

Military Press:
55 8
65 6
75 4

aberry33

1/12/09 Back/Bicep, Weight 211.4:

Lat Pulldown: N(Normal Grip) R (Reverse Grip)
N 70 8
R 90 8
N 110 8
R 130 8

Pullups: F(Forward Grip) R (Reverse Grip)
F 6
R 4
F 4

Rear Delt Peck Dec Machine (name??):
70 8
80 6
90 4

Preacher Curls:
65 8
65 6
65 4

Standing Dumbell Shoulder Shrugs:
60 8
65 6
70 4

Rack Pulls:
155 8
205 6
215 4

Lat Work With Dumbells (where you put a knee on the bench and work one arm at a time brining it up towards you're body. Can't remember the name of the workout)
65 8
65 6
65 4

Standing Dubmell Curls:
30 8
30 6
30 4

aberry33

1/13/09 Legs/Abs, Weight 212.8:

Squat:
135 5
195 8
215 6
235 4

Seated Calf Raise:
45 5
80 8
105 6
130 4

Abs, declined bench:
Tried with a 10 pound weight and then no wait at all. Pretty bad lower stomach pain so skipped abs.

Quad Extension Machine:
80 8
90 6
100 4

Seated Hamstring Curl Machine (name???):
70 8
90 6
110 4

Seated Adducter (whichever one means leg moving inward) Machine:
70 8
90 6
110 4

Seated Abducter Machine:
80 8
100 6
120 4

aberry33

1/14/09 Chest/Tricep/Some Shoulder, Weight 212.4:

Flat bench:
135 5
155 8
205 6
225 4

Incline Dumbell:
65 8
70 6
75 4

Unweighted Dips:
12
10
8

Lateral Shoulder Raises:
30 8
25 6
20 4

Tricep Extension (rope, overhead):
70 8
90 6
100 4

Cable Fly's:
60 8
50 6
45 4

Standing Barbell Shoulder Press:
85 8
85 6
85 4

Pec Fly Machine:
60 8
80 6
100 4

Military Press:
65 8
75 6
85 4

aberry33

I struggled pretty hard with today's workout. Glad the weekend is here so I've got two rest days....

1/16/09 Back/Bicep, Weight 214.4:

Lat Pulldown: N(Normal Grip) R (Reverse Grip)
N 80 8
R 100 8
N 120 8
R 140 8

Pullups: F(Forward Grip) R (Reverse Grip)
F 7
R 5
F 5

Rear Delt Peck Dec Machine (name??):
80 8
90 6
100 4

Preacher Curls:
70 8
70 6
70 4

Standing Dumbell Shoulder Shrugs:
65 8
70 6
75 4

Rack Pulls:
165 8
225 6
235 4

Lat Work With Dumbells (where you put a knee on the bench and work one arm at a time brining it up towards you're body. Can't remember the name of the workout)
70 8
70 6
70 4

Standing Dumbell Curls:
35 8
35 6
35 4

getfit74

Good start to your journal keep it up.

Chelsea Smile

Good job, any starting pics though?

aberry33

Yes, the non canoe trip picture in the link in my first post is of me on 12/29/08, one day after I started back in the gym.

aberry33

1/19/09 Chest/Tricep/Some Shoulder, Weight 214.8:

Flat bench:
135 5
165 8
215 6
235 4

Incline Dumbell:
70 8
75 6
80 4

Unweighted Dips:
13
11
9

Lateral Shoulder Raises:
30 4
25 7
20 9

Tricep Extension (rope, overhead):
80 8
100 6
110 4

Cable Fly's:
70 8
60 6
50 4

Standing Barbell Shoulder Press:
95 8
95 6
95 4

Pec Fly Machine:
80 8
100 6
120 4

Military Press:
75 8
85 6
95 4

aberry33

As you can see I'm doing around 27-30 sets on chest/tricep day and 20+ on back/bicep day. I see a lot of people around here doing around half that, some a little more, some a little less.

I'm assuming some or most think I'm overtraining and if so, can somebody give me valid reasons/studies or evidence that training less will actually lead to more gains?

I don't really mind doing all of these lifts, but I have to do them during my lunch hour and with the amount that I am lifting slowly increasing, it is getting harder to get all of this done in the time that I have since I am having to rest a little bit longer between sets. However, if there are people out there that think this routine is fine please let me know too.

aberry33

1/20/09 Legs/Abs, Weight 214.8:

Squat:
135 5
205 8
225 6
245 4

Seated Calf Raise:
45 5
90 8
115 6
140 4

Abs, declined bench:
10 pound weight 16 reps
10 12
10 10
10 8
10 6

Quad Extension Machine:
90 8
100 6
120 4

Seated Hamstring Curl Machine (name???):
80 8
100 6
120 4

Seated Adducter (whichever one means leg moving inward) Machine:
80 8
100 6
120 4

Seated Abducter Machine:
90 8
110 6
130 4