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So I'm going to begin my journal and hopefully I will actually stick with it. Right now I'm doing Push/Pull/Legs, but I might change that to Upper/Lower at some point. Anyways, this is mainly for me, but if anyone else is interested, then great. Everything is in lbs.
I'll start by describing yesterday, a push day. Btw, I worked out at home because I'm on Spring Break:
Barbell Bench:
7 x 225
7 x 225
3 x 235
3 x 235
5 Lateral Dumbbell Raises, 5 Front Arm Raises, 5 Dumbbell Shoulder Presses:
15 x 25
15 x 25
15 x 25
Dips:
20 x BW (185lbs)
20 x BW
20 x BW
Abs:
20 x Incline Bench Sit-ups
20 x Bicycles (10 each side)
20 x Crunches
Just decided to start a journal because I discovered this wonderful website. I have lifted regularly for like six months or so. Those numbers are alright b/c I have benched and worked chest for a while, but I just started squat/legs a month ago, so I still have a ways to go. Wish me luck!
Today was back and bicep day and more importantly, the first time I've ever done deadlifts. I've done back extensions, so I have worked those muscles some, but I still started off relatively light b/c I didn't know how much I could do. Everything is in lbs.
Deadlifts:
10 x 135
10 x 205
10 x 235
10 x 235
Bent Over Barbell Rows:
10 x 135
10 x 135
10 x 135
9 x 135
E-Z Bar Curls:
10 x 72
10 x 72
10 x 72
8 x 72
I say 72lbs b/c there is a 25, 5, and 3 on each side and I estimate that this bar is like 6 lbs or so.
Good for the first three sets, then on the final set I felt myself wanting to round out some. I think part of my problem was breathing. I wasn't sure whether to exhale at the end of the rep or as I was lifting the bar. Then, I wasn't sure whether to inhale again at the top or at the bottom before I lifted. Any thoughts? I think I will do some good light practice sets for form between now and the next time I deadlift to make sure I use proper form for the real thing.
That's actually a good question that I don't know the exact answer. I know you want to exhale during the lift (or I high probability you'll puke) but whether you want to inhale at the top or after lowering the weight.
I personally inhale as I'm lowering and exhale as I'm lifting.
Traveling today and driving over 9 hours, so it's a rest day. I'm pretty freaking sore from the deadlifts yesterday, but only in the lower back, not the hammies or glutes. I'll try to lift tomorrow, although what I lift will depend on what my hotel has.
Been traveling non stop and busy all day for the past few days, so it's thrown me off, but I did abs in my hotel room for like twenty minutes yesterday. Just tons of crunches, some weighted planks and unweighted planks, side crunches, etc. For the weighted planks, I just used a full bag of luggage on my back because I don't travel with weights.
Tomorrow I'll be getting back into the regular routine in my gym. Tonight, I will likely do more ab work b/c I don't feel sore today.
Back in the school gym today so I was able to do a regular workout (for the first time since I started this journal). Today was leg day and my first time doing squats in a little while.
Squats:
5 x 135lbs
5 x 185
5 x 205
10 x 175
Deadlifts:
5 x 135
5 x 205
5 x 225
5 x 245
10 x 135
I think at first I wasn't bending my knees enough, but after the third set (my friend pointed it out to me) I corrected this mistake.
Standing Calf Raises:
10 x 160
10 x 160
10 x 160
I go low every time and explode up then lower back down slowly.
Leg Curls Machine:
10 x 110
10 x 120
I got lazy and skipped my last set.
45 Deg. Leg Press
10 x 6 plates
10 x 8 plates
10 x 10 plates
6 plates means 6 45lb plates total (3 on each side).
I walked away from the gym all wobbly, so I felt like it was a good leg workout.
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