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Lynx's Workout Journal

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Hey guys, Just a simple journal to keep track of where im at, any advice welcomed as well as constructive criticism.

 

Starting Details

 

24 Year Old Male

181cm tall

87.5kg

 

Cheers Daniel

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Workout 11-1-14

 

Leg Press 10 reps 2 Sets @  75kg

                 10 reps 2 Sets @ 115kg

                 10 reps 2 Sets @ 135kg

 

Hammer Curls 10 reps 3 sets @ 20kg

 

Incline Dumbbell Press 10 reps 3 sets @ 20kg

 

Shrugs 10 reps 2 sets @ 20kg

 

Assisted Pull Ups 10 reps 2 sets @ 32kg assist.

 

Cheers Daniel

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13 - 1 - 15

 

Tricep press 10 reps 2 sets @ 30kg

                     10 reps 2 sets @ 50kg

 

Shoulder Press 10 reps 2 sets @ 23kg

                          5 reps 3 sets @ 40kg

 

Chest Press 10 reps 2 sets @ 32kg

                    10 reps 2 sets @ 45kg

 

Calf raises 10 reps 3 sets @ 40kg

 

Lat pull down 10 reps 1 set @ 32kg

                      10 reps 2 sets @ 50kg

 

Hammer curls 10 reps 2 sets @ 24kg

 

Incline dumbbell press 10 reps 3 sets @ 24kg

 

Seated row 10 reps 2 sets @ 23kg

                   10 reps 2 sets @ 45kg

 

Having trouble working out my chest area, not feeling any gain or seeing any change, and advice?

 

Cheers Daniel 

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maybe try going heavier weights and lower reps, not too heavy just a little at a time until you reach a weight with which you can only manage 3-5 reps with. when it's safe (have a spotter around), try find your current 1RM (something you can only do for 1 rep) for bench to give yourself a starting point and train yourself at 70-85% of that then assess max again after a month or two. you'll eventually see gains in that area though i've found it's also hardest area for me.

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maybe try going heavier weights and lower reps, not too heavy just a little at a time until you reach a weight with which you can only manage 3-5 reps with. when it's safe (have a spotter around), try find your current 1RM (something you can only do for 1 rep) for bench to give yourself a starting point and train yourself at 70-85% of that then assess max again after a month or two. you'll eventually see gains in that area though i've found it's also hardest area for me.

 

Cheers for the reply man, upped my weights a bit tonight, bench was full so just dumbbell work and  machine work.

 

Chest Press 10 reps 2 sets @ 32kg

                     5 reps 3 sets @ 54kg

 

Incline dumbbell press 10 reps 2 sets @ 20kg

                                     5 reps 4 sets @ 30kg

 

Hammer curls 10 reps 2 sets @ 20kg

                       10 reps 2 sets @ 24kg

                       10 reps 1 set @ 30kg

 

Seated row 10 reps 2 sets @ 45kg

 

Leg Press 10 reps 1 set @ 110kg

                 10 reps 2 sets @ 145kg

 

Lat pull down 10 reps 2 sets @ 50kg

                      10 reps 1 set @ 60kg

 

Shrugs 10 reps 1 set @ 60kg.

 

Still struggling with that chest, not feeling no burn or anything. Really need to get a work out plan sorted too, at the moment im just pretty much doing what wanna do at the time with no structure...

 

Any comments?

 

Cheers Daniel

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just give it some time to figure out how your body responds to it best..devote atleast 12 weeks to a beginner strength type program build up a strong base, see how your body responds to that. then later maybe try a 12 weeks more bodybuilding type program.. even still, 12 weeks is a short trial but if you take regular progression metrics (strength / measure yourself / weigh yourself) you may be able to find out what works better for you. all in all, definately not something you can find out from one session or a couple weeks. 

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Agreed. We can't really give much advice just based on the couple of workouts you've put up. And if you've only just started this routine, it's far too early for you to know whether it's working or not.

 

However, one tip if you're not feeling it in your chest... Puff your chest up, pull your shoulderblades back down into the bench, and really focus on squeezing your chest as you push the weight. Go slower and lighter if you need to, in order to focus on the squeeze properly.

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just give it some time to figure out how your body responds to it best..devote atleast 12 weeks to a beginner strength type program build up a strong base, see how your body responds to that. then later maybe try a 12 weeks more bodybuilding type program.. even still, 12 weeks is a short trial but if you take regular progression metrics (strength / measure yourself / weigh yourself) you may be able to find out what works better for you. all in all, definately not something you can find out from one session or a couple weeks. 

 

Agreed. We can't really give much advice just based on the couple of workouts you've put up. And if you've only just started this routine, it's far too early for you to know whether it's working or not.

 

However, one tip if you're not feeling it in your chest... Puff your chest up, pull your shoulderblades back down into the bench, and really focus on squeezing your chest as you push the weight. Go slower and lighter if you need to, in order to focus on the squeeze properly.

 

Cheers for the replies guys! Guess im just being a bit impatient at the moment. Can anyone recommend a good beginner for me? want to build strength and muscle. And want to spend a decent amount of time in the gym each day (1 hour average) 6-7 days a week.

 

Cheers Daniel  

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Do some research bro, there are alot of programs and none of them are 'the best'. The best program is the one you consistently stick to

 

Cheers man, yeah ive done so research just wanted some advice from people that aint overseas 'beta phaggots brah'

 

Cheers 

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well for starters try avoid the tempattion of going gym 6-7 days a week lol. when i started out i was like that too and remember being proud of mysef for being there for like 3 hours on a few weekend days haha... less is more. when you train effectively, the muscles will need some time to recover (therefore grow).

 

 

starting out can't go wrong with push / pull / legs routine, though you'll wanna do a bit of research on the movements so you're doing it properly and perhaps get some coaching in from a good friend or something. find out how to do it all properly when starting out rather than doing it wrong and having injuries stopping you from progressing effectively later on.

 

here is one template of push/pull/legs 3 days plit ; http://www.myweightlifting.com/beginner-push-pull-legs-split-routine/

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I started out with the Max-OT programme: http://www.ast-ss.com/maxot_toc.php

 

There's a bit of hype that you need to wade through, and I prefer to use higher reps than they suggest, but I think it gives a pretty comprehensive grounding in all the basics.

 

Of course, that was 10 years ago, and there are probably other programs that are more fashionable now.

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Workout 18-1-2015

 

Treadmill 10min

 

Hammer Curls 10x2 20kg

 

Preacher curl 10x1 bar

                      10x4 20kg

 

Bench press 10x2 bar

                     10x2 10kg

                     5x4 20kg

 

Rope pull downs 10x2 32kg

                           10x2 41kg

 

Chest flies 10x1 18kg

                 10x1 23kg

 

Barbell curls 10x1 20kg

                    10x1 25kg

 

 

Felt good, still low weights but trying to get form and everything 100% first, benchpress still abit wobbely, hopefully more practice helps.

 

Cheers

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19-1-15

 

Treadmill 10 min

 

Seated leg curl 10x1 18kg

                         10x2 36kg

                         10x1 45kg

 

Leg press        10x1 75kg

                        10x1 155kg

                        5x3 175kg

 

Back Squats 10x1 bar

                     10x1 20kg

                     5x3 40kg

                    10x1 40kg

                    5x1 60kg

                    10x1 60kg

 

Hammer curls 10x2 20kg

                       10x1 30kg

 

Incline dumbbell press 10x1 20kg

                                    10x2 30kg

 

First time doing squats properly, and loved it, even though down in weight still loved it.

 

Cheers Daniel

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20-1-15

 

Lat pull down 10x1 40kg

                      10x3 80kg

 

Bench Press 10x2 20kg

                      5x4 40kg

                      3x1 60kg

 

Bench Press close grip 5x4 20kg

 

Bent over rows 10x3 20kg

 

Overhead dumbbell press 10x2 20kg

 

Barbell curls 10x2 25

 

Nothing great in terms of numbers, but still going up.

 

Cheers Daniel

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Yeah Im not talking about RPE bs. It just looks like lynx doing chest shoulders back bis legs all pretty much on same day...bit of this bit of that. random fav excercises or some sht. looks stupid IMO but wondering if hes doing it coz dunno wtf hes doing or because someone who wrote program doesnt know wtf they doing

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Yeah Im not talking about RPE bs. It just looks like lynx doing chest shoulders back bis legs all pretty much on same day...bit of this bit of that. random fav excercises or some sht. looks stupid IMO but wondering if hes doing it coz dunno wtf hes doing or because someone who wrote program doesnt know wtf they doing

Hi Hu Gh, nope no structure or program, because i was just getting comfortable in the gym, and making to most of using and trying all the equipment out to see what i liked and what i didnt. It was probably wrong of me to do it this way, sorry mate. 

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Hey all, so got onto a plan now, and hopefully it works out for me.

 

Workout 25-1-15

 

Chest/Abs

 

Warmup rowing machine 10min

 

Benchpress 4 sets 6 reps at 25kg 1 set 6 reps at 30kg (sloppy)

 

Incline dumbbell press 4 sets 8 reps at 15kg/2

 

Flat Dumbbell Flies 4 sets 12 reps at 10kg/2

 

Dumbbell Pullovers 4 sets 15 reps at 15kg

 

Cable crunches 3 sets 15 reps at 25kg

 

Incline sit ups 3 sets 20 reps

 

The sit ups absolutely killed me, loved it!!

 

Cheers Daniel 

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