lynx Posted January 12, 2015 Report Share Posted January 12, 2015 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 Male181cm tall87.5kg Cheers Daniel GyzzBrah and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 12, 2015 Author Report Share Posted January 12, 2015 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 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 12, 2015 Report Share Posted January 12, 2015 Good to see another journal, mate. If you haven't already, make sure you take some Before pics so you know where you started from. You'll thank me later. lynx 1 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 13, 2015 Author Report Share Posted January 13, 2015 12 - 1 - 15 No workout today, work injury, fucken steps... lol Quote Link to comment Share on other sites More sharing options...
lynx Posted January 13, 2015 Author Report Share Posted January 13, 2015 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 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted January 13, 2015 Report Share Posted January 13, 2015 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. lynx 1 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 14, 2015 Author Report Share Posted January 14, 2015 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 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted January 14, 2015 Report Share Posted January 14, 2015 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. lynx 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 14, 2015 Report Share Posted January 14, 2015 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. lynx and FellowshipOfTheRon 2 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 17, 2015 Author Report Share Posted January 17, 2015 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 Quote Link to comment Share on other sites More sharing options...
Spacebound Posted January 17, 2015 Report Share Posted January 17, 2015 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 lynx 1 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 17, 2015 Author Report Share Posted January 17, 2015 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 Quote Link to comment Share on other sites More sharing options...
FellowshipOfTheRon Posted January 17, 2015 Report Share Posted January 17, 2015 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/ lynx 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 17, 2015 Report Share Posted January 17, 2015 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. lynx 1 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 18, 2015 Author Report Share Posted January 18, 2015 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 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 18, 2015 Author Report Share Posted January 18, 2015 First photo 29-12-14Second photos 18-1-14 Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 19, 2015 Author Report Share Posted January 19, 2015 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 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 20, 2015 Author Report Share Posted January 20, 2015 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 Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted January 21, 2015 Report Share Posted January 21, 2015 Are you actually pushing yourself in your workouts or just cruising? Your workouts are just random shit or is there some structure? Quote Link to comment Share on other sites More sharing options...
tyreguy Posted January 21, 2015 Report Share Posted January 21, 2015 Might have to start RPE, that's to find out how hard to push it.. and make progress as you go. Quote Link to comment Share on other sites More sharing options...
Spacebound Posted January 21, 2015 Report Share Posted January 21, 2015 I think he means is there any progression type system and routine or do you just do random shit. Quote Link to comment Share on other sites More sharing options...
Hu Gh Posted January 21, 2015 Report Share Posted January 21, 2015 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 Quote Link to comment Share on other sites More sharing options...
lynx Posted January 21, 2015 Author Report Share Posted January 21, 2015 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 doingHi 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. Quote Link to comment Share on other sites More sharing options...
lynx Posted January 25, 2015 Author Report Share Posted January 25, 2015 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 Quote Link to comment Share on other sites More sharing options...
Spacebound Posted January 25, 2015 Report Share Posted January 25, 2015 good to see you moving forward, remember to get decently and strength will shoot up lynx 1 Quote Link to comment Share on other sites More sharing options...
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