Workout Journal

4k rep

MemberSimpsonville, SC

I understand that not everyone that is a member of a gym wants to be a huge muscular beast. Some just want to have a better, healthier lifestyle. I'm going to start this thread in hopes that the site hosts will make "workout journals" a whole category under support groups. I find it a lot easier to log my workouts this way than to be constrained to the workout planner. It takes less time to simply type out what you did in a journal and a journal is more flexible. I'm hoping each member will open up there own thread/journal and we can visit each others' and comment on workouts, show support, make suggestions, share knowledge etc. I will post my workouts on here as I complete them, please feel free to comment, make critiques, suggestions, etc.

4k rep

MemberSimpsonville, SC

Legs

Front Squats
135x5
135x5
185x5
185x5
185x4

GHR's (glute-ham raises)
BWx6
BWx6
BWx6

Leg Extensions
Full Rack x8
Full Rack x7
Full Rack x7

Single Legged Calf Press
300x15
300x15
300x15

supersetted w/

Thigh Adductor
Full Rack x25
Full Rack x20
Full Rack x15

Felt like a pretty solid leg day...no PR's (personal records) but happy with the leg pump I got...and the GHR's KILLED!!!

4k rep

MemberSimpsonville, SC

Currently deloading so for the next 3-4 workouts i'm doin low intensity, low weights, high reps...then I'll move on to my next program, which I'll log after the deloading

Back/Shoulders

Pullups
BWx4
BWx4
BWx4

V-rope lat pulldowns
140x10
155x10
155x10
155x10

supersetted w/

DB Rows
60x10
60x10
60x10

Row Machine
95x10
125x10
125x10

DB Shoulder Press
60x8
60x8
60x8
60x8

Shoulder 21's (7 front DB raises, 7 side DB raises, 7 reverse flyes)
15x7x7x7
15x7x7x7
15x7x7x7

Gym was slammed so never got a chance to get in the bb rows..booooo...still fine for deloading, i guess

2.8k rep

MemberOrange, VA

Not a big guy and haven't been working out very long. This is just my arms/abs day. Still trying to find my niche:

Arms/Abs
Dumbbell curls
25 3x10

EZ bar bicep curls
30 3x10

Skull crushers
25 3x10

Preacher curls
25 2x10
30 1x8

Dips
BW 3x10

Pull Ups(close grip)
BW 3x10

Cable tricep ext
30 3x10

Cable crunches
30 1x10
35 1x10
40 as many as I can

Cable bicep curls
45 3x10

Decline crunches
as many as I can

2.8k rep

MemberOrange, VA

Just upped the weight yesterday by 10/15lbs and it definitely killed the plateau I was starting to feel. I finally feel like I'm getting somewhere with this. Gym got too busy for me to use the smith for my bench press, but will incorporate that next go-round.

Chest/Back
Dumbbell Flyes
25lbs 1x10
30lbs 2x10

Cable Lat Pulldowns
52.5lbs 3x10

Cable Chest Flyes
22.5lbs 3x10

Seated Rows
47.5lbs 1x10
52.5lbs 1x10
55lbs 1x8

Push Ups
3x10

Incline Dumbbell Press
35lbs 3x10

Lat Pulldown
70lbs 3x10

4k rep

MemberSimpsonville, SC

Awesome arm day. That was a TON of reps! I love skulls. O and if you wanna try something super killer, get the EZ bar, and start with like 10 lbs., just to see how it feels. Then, do what I call "EZ 21's". What you do is stand like you doing a reg. curl, then curl the bar up just until your arms are perpendicular to your body, do this 7 times, so kind of a half curl. Then, start with the bar, arms perpendicular to your body, and curl up the rest of the way, so the second half of the regular curl, do this 7 times. Then drop the bar all the way back down and just do 7 regular full curls. The key is to do all 21 reps in a row without any breaks! It will give you a huge bicep pump.

Chest/Back day looked solid. I like to throw in BB Rows, or rack pulls in on back day for my major "compound lifts"

4k rep

MemberSimpsonville, SC

Chest/Arms

BB Bench Press
135x5
135x5
185x6
205x3
185x6
185x6
185x6

DB Press
50x6
50x6
80x3 PR
90x1 PR
75x4

Was at the gym in rock hill so just wanted to try some higher DB's since at my gym they only go up to 60's

DB Flyes
40x5
40x5
40x5

Had nothin on these cuz of the DB Press

EZ 21's (weight not including bar)
30x7x7x7
30x7x7
30x7x7

This bar was clearly like 50lbs, cuz I couldn't even get through all the sets as usual

EZ Skulls (same as above)
30x10
30x10
30x10

Concentration curls
30x7x7

Hammer Curls
30x7x7
30x7x7
30x7x7

Energy was cashed at this point for some reason...not the best day, but o well...two more workouts of deloading then switching things up a bit...

Macros ended to at: 21g fat, 230g carb, 247g protein

2.3k rep

MemberLongview, TX

Interesting reading although somewhat too technical for me at this point since I've got a Trainer I just "take directions" from. I will say this, Are you watching your intake of food and when you eat because it'll make a difference on your work out. Have fun.

4k rep

MemberSimpsonville, SC

Yeah, like I said, I understand a majority of people aren't trying to become bodybuilders. If you have any questions please ask and I can explain anything/everything! As far as diet, I track everything I eat, and have certain numbers I hit every day. I eat 40-50g of protein and 40-50g carbs, with trace fats pre workout, and about the same for post workout. I'm about to start a new "semi-prep" program, will post details later.

Also, it's nice to have people like yourself come by and read/post suggestions or questions. The real point of the journal is to give and get support/suggestions from others about workouts and diets etc. Even if you have a trainer, it's nice to log your progress, if he/she doesn't already have you doing that, so you can see and look back on what you've accomplished. I've learned just about everything I know from talking with others and bouncing ideas off others.

Log a workout and see how you like it!

4k rep

MemberSimpsonville, SC

Alright here's my new routine for a mini-cut. Goal here is to get down to low bodyfat, while keeping my strength up, so I'll have not only a physique closer to what I want, but also so any potential contest prep at the end of 2011, early 2012 won't be such a shell shock.

Diet:
250p, 230c, 40f = 5 days a week
170p, 200c, trace fats + cheat meal = 2 days a week

Since it's not a true prep, cheat meals were suggested because we dine out a lot. I'll stick to this until it stops working, then I'll have to cut out the cheat meals.

Workout Routine: Max OT

M: Chest/Shoulders/abs
T: 30 minutes MISS
W: Back
Th: Arms/abs
F: 30 minutes MISS
S: Legs
Su: 30 minutes MISS

NOTES: Max OT = 1-2 warm up sets of super light weight -->1-2 acclimation sets of 1-2 reps of 80%-90% of working sets, then 3-4 working sets of 4-6 reps.

Two major compound type exercises for each bodypart worked, so each day should be 6-9 sets of 4-6 reps total.

Need to get in and out of the gym within 30-45 time limit.

Weighed in this morning at 197.0 lbs. With this diet I'm looking to shed about 1 lb. a week, after the first week I'll make any diet adjustments depending on weight at end of week.

4k rep

MemberSimpsonville, SC

Legs

Fronts (front squats)
115x5
115x5
155x2
185x4
185x4
185x4
185x4

Felt great with set structure here...just light enough on the warm-ups and acclimation to still get through the working sets. Next week will either do 185x5x4 or move on up to 195

GHR's (bench assisted)
BWx6
BWx6
BWx6
BWx6

Felt these a little more in my calves than in my hams, which was somewhat disappointing because last week there was definitely major ham usage

Horizontal Leg Press Machine
320x10
420x8
Full Rack x6
Full Rack x6
Full Rack x6
Full Rack x6

SL Calf Press
320x15
320x15
320x15

supersetted w/

SL Prone Leg Curls
50x6x6
50x6x6
85x4x4
85x4x4

Finished the workout in 40-45 mins. Felt like I did a solid job of sticking to the Max-OT set structure/timing. Threw in the Prone leg curls just to make sure my hams got worked enough.

Macros ended the day at: 40.2g fat, 230.6g carbs, 250.4g protein

4k rep

MemberSimpsonville, SC

Cardio

30 mins MISS on the bike

Macros: 16.2g fat, 201.1g carbs, 171.5g protein + Cheat meal

4k rep

MemberSimpsonville, SC

Weighed in at 198.4 this morning, could just be a fluctuation...gonna weigh every morning from now on...

Chest/Delts/Abs

BB Bench Press
135x5
135x5
155x2
195x5
195x5
195x5
195x5
135x15

Really felt great about these sets..movin on up to 205 next week

Incline BB Bench Press
115x5
115x5
135x5
175x3
175x3
175x3

First time I'd ever done these so there was some getting use to the motion...will keep this in though and get the form down and move on up in weight

SA Lateral raises
25x6x6
25x6x6
30x4x4
30x4x4

Just felt like my left arm was lagging pretty bad on these so threw in shoulder 21's

Shoulder 21's
15x7x7x7
15x7x7x7
15x7x7x7

Standing V-rope crunches
140x10x10x10
155x10x10x10
155x10x10x10

Reverse sit-ups
3 sets of 10

Felt like a great, great workout...in and out in 45 mins

Macros: 39.0g fat, 229.0g carbs, 252.5g protein

4k rep

MemberSimpsonville, SC

Cardio
30 mins MISS on the bike

Macros ended: 37g fat, 227g carbs, 249g protein

NOTE: weighed in at 198.2 this morning

2.3k rep

MemberLongview, TX

Again, interesting reading, But overwhelming at this point. I'll get there. Right now I'm logging food and spending everyday in gym, 2 days with a trainer. Soon I'll put in my work out plan. But first I want to get my food in order I have trouble eating enough to keep my strength up; I only like to eat (3) meals a day not including grains, sugars and I too look to have very little body fat intake. Again, I'll watch how you write you work out and attempt to get one written as I can. Thanks.

4k rep

MemberSimpsonville, SC

Cheryl,

Great job logging everything. That really is the first step. Just keep up the good work and you'll get to where you want to be. Let me know if I can help in anyway.

Patrick