JW Posted October 5, 2006 Report Share Posted October 5, 2006 Hi there. I am apprehensive about starting a workout journal on the basis I have just commenced training and this is all very new to me, as you will soon see. However as long as I don't make a complete nob of myself, as I progress it will be good to get guidance from people "in the know".STARTING POINT: -Moving from a sedentary lifestyle-85.3kg, 24% bodyfat, 65kg LBM-very envious of those who have done the work and have the courage to compete in BB compsINITIAL GOALS:-to drop weight to 80kg and bodyfat to 14%-to learn how my body responds to cardio, RT and dietWhen I have achieved my initial goals I will be in a good position to make an informed decision as to whether I should focus on BB and try to get in shape for a comp.Wednesday p.m.1 hour gym cardio classThursday p.m.Leg press - 3 X 8 @ 160Deep squats - 3 X 8 @ 60Sissy squats - 3 X 15 @ bodyweightSB leg curl - 3 X 121 leg curl - 3 X 8 @ 4l leg calf raises - 3 X 15 @ 40Seated calf raises - 3 X 12 @ 40Hanging knee raises - 3 X 15 @ bodyweightCardio - 20 minutes treadmillFinished with stretches Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 6, 2006 Report Share Posted October 6, 2006 Good one, bro. We'll keep you on track! :grin:That looks like a good workout you did on Thursday. Did you have a PT design it, or is it your own creation? Quote Link to comment Share on other sites More sharing options...
JW Posted October 6, 2006 Author Report Share Posted October 6, 2006 Tnx mate - no I put together a three day programme based on your suggestion under intro post. Once you've seen the whole programme can you let me know what sort of job I have done. (Pathetic weights I know :? , but hey can only improve) Quote Link to comment Share on other sites More sharing options...
deegee Posted October 6, 2006 Report Share Posted October 6, 2006 Nothing wrong with the weight, you dont want to rush things just to go heavey as soon as you can , thats how people get injured. nice to see your journal started though Quote Link to comment Share on other sites More sharing options...
JW Posted October 7, 2006 Author Report Share Posted October 7, 2006 Friday p.m.Bench press - 3 X 8 @ 60Decline DB press - 3 X 8 @ 20Incline flys - 3 X 10 @ 16DB shoulder press - 3 X 8 @ 20DB upright row - 3 X 8 @ 10Cable lat raise - 3 X 10 @ 3Ab crunch - 3 X 15 with 3 second holdCardio - 20 minutes rowing machineFinished with stretchesSaturdayDid nuttin - lazy bastard :? Sunday a.m.Narrow grip pulldown - 3 X 8 @ 10Wide grip V Row - 3 X 10 @ 48Straignt arm press - 3 X 8 @ 60Parallel dip - 3 @ bodyweight til failureOverhead nose crushers - 3 X 8 @ 301 arm scott curls - 3 X 8 @ 10Ezi bar curls - 3 X 8 @ 20Bicep rowing - 3 X 50Ab 48's X 3So that is my three day split programme - any good? Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted October 8, 2006 Report Share Posted October 8, 2006 Hey JW, good to see your journal up and running :nod: Yeah, don't get fussed over the weights... just concentrate on perfect form, and the increases will come in time Just curious, whats a flat arm press and bicep rowing? (sunday workout) Quote Link to comment Share on other sites More sharing options...
sponge Posted October 8, 2006 Report Share Posted October 8, 2006 good luck wiht your goals, how tall are you outta interest? Quote Link to comment Share on other sites More sharing options...
JW Posted October 8, 2006 Author Report Share Posted October 8, 2006 Tnx. Straight arm press = on cable machine, arms straight out in front of you holding onto bar then pushing down til bar hits legs, arms straight all the way. Then slow release back to starting position. Bicep rowing = on rowing maching with feet on floor and elbows locked against knees. Then row using only biceps - is a killer!Yup I am concentrating on good form at this stage (a good excuse :wink: ) - the fact I can not lift heavier weights is irrelevant :shifty: I am 5"6 tall / short, or 173 cm. Would lack of height be a barrier for me in bb?Cheers Quote Link to comment Share on other sites More sharing options...
Varven Posted October 8, 2006 Report Share Posted October 8, 2006 I am 5"6 tall / short, or 173 cm. Would lack of height be a barrier for me in bb?CheersNo its actually an advantage.. the same amount of muscle mass on someone 5,6 is much more impressive than on someone 6,2....also leverages will work in your favour in terms of bench press and squat. Quote Link to comment Share on other sites More sharing options...
JW Posted October 12, 2006 Author Report Share Posted October 12, 2006 We are very sore - in a good way. Must be doing something right. Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 12, 2006 Report Share Posted October 12, 2006 Good stuff. So to summarise, your split looks like this...Day 1: LegsDay 2: Chest, DeltsDay 3: Back, Biceps, TricepsIs that right? And how are you arranging this? Are you sticking to the same days for each exercise? The reason I ask is, most people do Mon/Wed/Fri on a 3-day split. There's absolutely nothing wrong with doing it on other days of course, but I just wondered if you had a different kind of rotation? Quote Link to comment Share on other sites More sharing options...
JW Posted October 12, 2006 Author Report Share Posted October 12, 2006 Yup mate that is correct.No set rotation, just make sure I get the three RT's in a week THO as I have been doing this ok I am going to move to a five day split from next week. Am sure this is the right thing to be doing - am keeping weights low at this stage and focusing on good form therefore not opening myself up to injury.Your thoughts?Cheers Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted October 12, 2006 Report Share Posted October 12, 2006 My only suggestion was that if you're doing a "free" rotation (as opposed to set days) try to put the biggest gap between workouts 2 & 3. This is because your chest/delt workout on day 2 will also hit your tris, so ideally you'd make sure they were nice and fresh for day 3.But a 5-day split is good too. Quote Link to comment Share on other sites More sharing options...
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