BYGDK's training logs..

Discussion in 'Training Logs' started by BYGDK, Feb 20, 2007.

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  1. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    This is what I have done so far... I am a n0ob.. weightlifting routine is a modified version of Bill Starr routine suggested by kit99bar.. my gym is pretty crappy, so at the moment..that is the most i can do..cardio routine was suggested by another friend at work..

    MONDAY 2/12/07: - weights
    Squat 5*5 (100x5,100x5,120x5,120x5,120x5)
    Bench 1*5 (60x5,70x5,80x5,90x5,100x5)
    Low Row 3*8 (100x8,120x8,120x8)
    Abs 3*20 (50x20,50x20,50x20)
    Squat 3*5 (100x5,110x5,120x5)
    Triceps 3*20 (5x20,5x20,10x20)
    Observations: Legs are sore afterwards. Back hurt..


    THURSDAY 2/15/07: - weights
    Squat 5*5 (20% Less Weight) - (100*5,100*5,100*5,100*5,100*5)
    Incline Press 5*5 - (90*5,70*5,70*5,70*5,70*5)
    Lat Pull Down 3*8 - (120*8,120*8,120*8)
    Curls 3*8 - (70*8,70*8,70*8)
    Abs 3*20 - (50*20, 50*20, 50*20)
    Triceps 3*20 (5x20,5x20,10x20)
    Observations: hurt back when doing curls...

    SATURDAY 2/17/07: 351 calories | 48 minutes - cardio
    5 minutes: 4.0
    5 minutes: 4.4
    10 minutes: 4.8
    5 minutes: 4.0
    10 minutes: 4.4
    5 minutes: 4.0
    2.5 minutes: 3.5
    2.5 minutes: 3.0
    3 minutes: 2.0

    SATURDAY 2/17/07: -weight
    Squat 1*5 - (90*5,100*5,110*5,120*5,130*5)
    Bench Press 5*5 - (100*5,100*5,90*5,90*5,90*5)
    Low Row 3*8 - (130*8,130*8,130*8)
    Abs 3*20 - (60*20, 60*20, 60*20)
    Triceps 3*20 (10x20,10x20,10x20)
    Observations: hurt back after doing 2nd 100.. need to keep @$$ on ground, and feet on ground..

    MONDAY 2/19/07: 397 calories | 48 minutes - cardio
    Here is the breakdown:
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.4 - 57 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.8 - 109 calories
    9 minutes (8 minutes + 1 minute cooldown): 5.0 - 114 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    3 minutes (2 minutes + 1 minute cooldown): 3.0 - 13 calories
     
  2. michael

    michael FLORIDA > *

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    post each workout in seperate posts from here on out
     
  3. michael

    michael FLORIDA > *

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    keep it up though. lookin good thus far.
     
  4. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    I will post each one separate from now on..thanks!
     
  5. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    I was pretty tired, but still hit the gym cuz i am sexy like that (!)

    TUESDAY 2/20/07: -weight

    Squat 5*5 (20% less weight) - (110*5,110*5,110*5,110*5,110*5)
    Incline Press 5*5 - (70*5,80*5,80*5,80*5,80*5)
    Lat Pull Down 3*8 - (130*8,130*8,130*8)
    Abs 3*20 - (60*20, 60*20, 60*20)
    Triceps 3*20 (10x20,10x20,10x20)
    Observations: none..
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    keep it up Broseph!
     
  7. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    Why spank you :)
     
  8. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    THURSDAY 2/22/07: 402 calories | 49 minutes - cardio
    Here is the breakdown:
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.4 - 57 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.8 - 109 calories
    9 minutes (8 minutes + 1 minute cooldown): 5.0 - 114 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    4 minutes (3 minutes + 1 minute cooldown): 3.0 - 18 calories
     
  9. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    FRIDAY 2/23/07: -weight
    Squat 1*5 - (110*5,120*5,130*5,140*5,140*5) - note: failure at 150, so had to cap it off at 140

    Bench Press 5*5 - (90*5,100*5,90*5,90*5,90*5)
    Low Row 3*8 - (140*8,140*8,140*8)
    Abs 3*20 - (70*20, 70*20, 70*20)
    Triceps - None..cant find the two dumbbells..:dunno:

    Observations: knee hurt after squats... perhaps form is incorrect..
     
  10. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    There are three treadmills in my gym.. two are noisy as hell and feel weird when running on them, and there is only one that really works properly.. that one was already taken so I had to take one of the crappy ones..

    With the intention of doing HIIT, I started with the 1 minute jog (5.0 1 minute thing below)... however, after that.i realized there was no way in hell i would try doing HIIT on a crappy treadmill..:hitit:

    so I didnt do HIIT today, but will try to do that next time.. ;).. i did my usual routine with slight modifications...
    .
    SATURDAY 2/24/07: 414 calories | 50 minutes - cardio
    Here is the breakdown:
    2 minutes (1 minutes + 1 minute cooldown): 5.0 - 21 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.4 - 57 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.8 - 114 calories
    8 minutes (7 minutes + 1 minute cooldown): 5.0 - 100 calories
    9 minutes (8 minutes + 1 minute cooldown): 4.0 - 52 calories
    4 minutes (3 minutes + 1 minute cooldown): 3.0 - 18 calories
     
  11. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    I did the leg press again.. i was really feeling it..even my @$$ was hurting...:booty: not to mention the knee.. i hope i can walk tomorrow..

    SUNDAY 2/25/07: - weights
    Leg Press 5*5 (140x5,140x5,140x5,140x5,140x5) - I really felt this, and was probably hobbling around for the next 20-30 minutes.. :fawk:
    Bench 1*5 (60x5,70x5,80x5,90x5,90x5) - failure at 100
    Low Row 3*8 (140x8,140x8,140x8)
    Abs 3*20 (70x20,70x20,70x20)
    Triceps 3*20 (10x20,10x20,10x20)
    Observations: Left knee is hurting...
     
  12. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    MONDAY 2/26/07: cardio

    50 minutes..
     
  13. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    feel like crap, need to get more sleep on weekdays..

    moved meal allotments around to where carb heavy portion is eaten before workout.. (at the moment,that is ramen noodles and powerbar)... and protein heavy portion is eaten after workout.. (wheaties/fat free skim milk, nonfat cottage cheese 1 cup, 2 scoops of whey in water..)

    TUESDAY 2/27/07: - weights
    Stationary Bike: 5 minutes
    Squat 5*5 (20% Less Weight) - (110*5,110*5,110*5,110*5,110*5)
    Incline Press 5*5 - (80*5,80*5,80*5,80*5,80*5)
    Lat Pull Down 3*8 - (140*8,140*8,140*8)
    Curls 3*8 - (70*8,70*8,70*8)
    Abs 3*20 - (70*20, 70*20, 70*20)
    Triceps 3*20 (10x20,10x20,10x20)
    Observations: .
     
  14. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    THURSDAY 3/01/07: cardio

    50 minutes..
     
  15. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    SATURDAY 3/03/07: -weight
    Stationary bike - 5 minutes
    Leg Press 1*5 - (100*5,110*5,120*5,130*5,140*5)
    Bench Press 5*5 - (90*5,90*5,90*5,90*5,90*5)
    Low Row 3*8 - (140*8,140*8,140*8)
    Abs 3*20 - (70*20,70*20, 70*20)
    Triceps 3*20 (10x20,10x20,10x20)
    Observations:
     
  16. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    SUNDAY 3/04/07: -cardio

    treadmill 50 minutes

    Observations: I am pissed that Odom may be out for the season!!! wtf.. i had a realistic shot of winning my fantasy NBA league.. now who knows.. :madfawk: :wtf:
     
  17. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    MONDAY 3/05/07: - weights
    Stationary Bike: 5 minutes
    Leg Press 5*5 (140x5,140x5,140x5,140x5,140x5) -
    Bench 1*5 (60x5,70x5,80x5,90x5,100x5) -
    Low Row 3*8 (140x8,140x8,140x8)
    Abs 3*20 (70x20,70x20,70x20)
    Triceps 3*20 (10x20,10x20,10x20)
    Single leg Leg Press (left leg) 2*20 (20x20,20x20) - trying this out to focus on strengthening left leg.
     
  18. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    The reason it will help is because when you do legpress with both legs the stronger leg will help the weaker leg out so doing single leg exercises will let both legs train seperately. You're not supposed to do only the left leg. It'll eventually even out.

     
  19. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    ^ oh ok. I will do single leg press for both legs from now on..thanks.
     
  20. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    TUESDAY 3/06/07: -cardio

    treadmill 50 minutes

    Single leg Leg Press (right leg) 2*20 (20x20,20x20) - to make up for yesterday's imbalance.

    :coolugh:
     
  21. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    pretty tired today..i really felt this workout..:cool:

    THURSDAY 3/08/07: - weights
    stationary bike: 5 minutes
    Single Leg Press 5*5 (20% Less Weight) - (20*9,30*8,40*7,50*6,60*5)
    Incline Press 5*5 - (80*5,80*5,80*5,80*5,80*5)
    Lat Pull Down 3*8 - (150*8,150*8,150*6, 140*2, 100*8)

    note: completely failed towards the end of 3rd set of 150*8.. tried doing 140 but couldnt..then just ended up doing 100*8 at the end.
    Curls 3*8 - (80*8,70*8,70*8) - failed on 2nd set of 80*8..so ended up doing just 70*8

    Abs 3*20 - (70*20, 70*20, 70*20)
    Triceps 3*20 (10x20,10x20,10x20)

    did some light leg/calf presses in between..
     
    Last edited: Mar 13, 2007
  22. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    nice job man. Make sure you squeeze those shoulder blades together at the bottom of the lat pulldown. Your hands are just hooks so your back muscles can pull!
     
  23. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    ^ Yeah.. I started trying to do that..

    Also for bench and incline press.. should I bring elbows in on the way down? Or just leave them out? I noticed my elbows were out, so I tried bringing them in on the way down and I felt it more for sure..

    thanks.
     
  24. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    elbows more in makes it hit the triceps more. elbows out = chest.

    I do it at 45 degrees
     
  25. BYGDK

    BYGDK "It's nice to be important, but it's more importan

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    i c. thanx :bigthumb:
     
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