dadilius's log......noob time

Discussion in 'Training Logs' started by Dadilius, Jan 28, 2009.

Thread Status:
Not open for further replies.
  1. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Figured that I could start one of these as well since I've been lurking in the sub forum for the past couple months. Decided back in December that I was tired of being a typical overweight, fat, weak American and get back into the gym. Being 28, 6'2" and 237 lbs was pretty shitty.

    So far, as of last night, I'm at 224 lbs, defiantely have lost a bunch of fat, as shown in the look in my bathroom mirror test. Changed my diet completely to actually eat healthy and stay away from fatty foods and crap. I've been heading to Golds 4-5 day's a week with erok81? so it's good to have someone that know's what they're doing.

    Anyway, I'm using Pur's meal routine (sorta) and whatever erok decides for the gym routine that night :x:

    Here's how Monday and Tuesday went and I'll keep updating as it goes on......

    Monday

    Assisted Pull Ups
    130x10x1
    120x10x2
    100x10x2

    Rack Pulls
    135x10x2
    225x10x1
    245x5x1
    275x5x1
    285x5x1
    295x2x1


    T Bar Rows
    3plates x10x2
    4plates x2x1 vagina kicked in here
    3plates x10x1

    Wide Hammer Grip Rows
    110x10x1
    120x10x1
    140x10x1
    150x12x1

    Super Set with CG Pull Downs
    90x10x1
    100x10x1
    110x10x1
    120x10x1

    Straight Arm Pull Downs
    90x20x4

    Rope Curls
    90x20x2
    Drop Set
    90x10
    70x10
    50x10
    40x20



    Tuesday


    Machine Flies to Pre-Exhaust
    Some weightx20x3

    Incline BB
    Bar x20x1
    95x10x1
    115x10x1
    135x6x1
    135x4x1:greddy:
    95x10x1

    Decline DB
    30x15x1
    30x15x1
    40x15x2
    40x15x1

    Flat BB Bench
    95x15x2
    115x15x1
    135x10x1

    Dips Assisted
    BWx8x1
    100assistx10x1
    100assistx10x1

    Cable Flies
    25x20x1
    30x20x1
    Drop Set
    35x10x1
    30x10x1
    25x10x1

    Abs
    20 crunches
    Some rotation, have to find out the actual name
    blah blah


    That's my start for now.....


    Feel free to make fun of my weakness :coolugh:
     
    Last edited: Jan 28, 2009
  2. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    I wouldn't go as far as saying I know what I am doing.

    p.s. n00b has two zeros, n00b

    Damn son, you strapped 100lbs to yourself on those dips? ;)
     
  3. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    :o Fixed that
     
  4. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Leg Press
    90x10x2 (warm up)

    Squats
    95x10x1
    95x5x1
    135x8x1
    135x8x1
    135x8x1
    135x8x1
    135x8x1
    135x8x1
    135x8x1
    155x8x1

    Gotta get more weight on these, pretty pathetic :wtc:

    RDL
    165x8x3

    Skipped out on lunges :greddy: I hate them anyway

    Leg Ext
    80x20x2

    Single Leg Glute Ham Machine
    55x20x2

    Sitting Leg Curl
    80x20x2

    Standing Calf Raise
    140x20x3
     
  5. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Thursday

    SOHP
    barx10x2
    65x10
    75x10
    85x8
    95x8

    Arnold Press
    20x15
    25x15
    25x15
    25x15

    Side raises, cable
    20x8
    20x8
    20x10
    20x10

    Upright Row
    90x15
    100x15
    110x15

    Facepulls
    90x15
    100x15
    110x15
    120x15

    Rear Delt Flies Cable
    20x10
    25x10
    25x10

    Smith Shrugs
    180x15x3 front
    180x15 behind back
    240x15 behind back
    240x15 behind back

    Rickshaw Shrugs
    180x15
    250x15
    250x15
     
  6. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Friday

    Cable Curl
    60x15x1
    70x15x1
    80x15x1
    90x15x1

    Preacher Curl
    55x10x4

    DB Hammer Supported
    25x10x4
    25x4x1

    Some tricep extension machine
    Weights were actually worn off all the plates
    ?x10x3

    Single Arm Cable Curl
    30x8
    30x8
    30x8
    30x8

    Calves
    125x15
    125x15
    125x15
    125x15
     
  7. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Nothing over the weekend, that's a first!

    Monday

    HS Pull Down
    90x10x1
    90x10x1
    90x6x1 Widegrip :greddy: no strength last night

    Rack Pulls
    225x5x1
    245x5x1
    265x5x1
    285x5x1
    225x10x1

    DB Row
    40x10x1
    40x10x1
    40x10x1
    40x10x1

    Supersetted by

    Chest Supported Row
    55x10x1
    55x10x1
    75x10x1
    75x10x1

    Seated Row
    130x10x1
    130x20x1

    Close Grip PD
    130x10x1
    130x10x1

    Straight Arm Pull Down
    50x10x1 wide grip
    55x10x1
    55x5x1

    Cable curls
    60x15x1
    70x15x1
    80x15x1
     
    Last edited: Feb 3, 2009
  8. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Tuesday

    Flat Bench
    barx15x2 warmup
    115x5x1
    135x5x1
    145x5x1
    155x5x1
    175x5x1

    Incline Bench
    115x5x1
    125x5x1
    135x5x1
    135x4x1

    Decline DB
    45x15x1
    45x15x1
    45x15x1

    Dips Nitro Machine
    160x10x1
    165x15x1
    165x15x1
    165x15x1

    Cable Flys
    25x15x1
    30x15x1
    35x15x1
    35x15x1

    Some ab stuff

    Rotator machine name?
    110x10x2 (both directions)
    130x10x2 ""

    Crunch
    125x20x1
    140x10x1
    125x10x1
     
  9. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Go grandma strength.
     
  10. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    :wtc:
     
  11. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Wednesday

    Front Squat
    First time doing these, I suck at them

    barx10x2
    95x5x1
    105x5x1
    135x5x1
    135x5x1
    135x4x1

    Leg Press
    410x10x1
    455x10x1
    500x6x1
    410x10x1

    Split Squat Smith Machine eff these
    barx10x1
    50x10x1
    20x10x1 :greddy:

    Leg extension

    120x20x1
    120x20x1
    90x10x2 (single leg)

    Glute Machine

    55x15
    60x15

    Leg Curls

    60x20
    75x15

    Calve raise
    180x20x1
    200x20x1
    220x20x1

    Calve Extension
    150x15x1
    150x15x1
    160x15x1
     
  12. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Didn't keep track of what Friday was so

    Monday

    BB Bench

    barx15x2 warmup
    115x10x1
    135x10x1
    135x10x1
    145x10x1
    155x9x1

    Incline BB

    115x10x1
    125x10x1
    115x10x1
    115x10x1

    Decline BB

    135x10x1
    135x10x1
    135x10x1

    Dips Nitro Machine

    185x20x1
    200x12x1
    215x10x1
    200x10x1
    185x15x1
    170x10x1
    155x4x1

    Cable Flys

    35x10x1
    35x10x1
    35x10x1
    35x10x1
     
  13. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Wednesday

    Squat

    Barx15x2 warmup
    135x8x1
    145x8x1
    155x8x1
    155x8x1
    135x8x1

    Leg Press
    450x8x1
    495x8x1
    540x8x1
    585x2x1 (PR)

    Leg Ext
    90x15x1
    120x15x1
    160x15x1

    Leg Curls
    100x15x1
    100x15x1

    Single leg

    50x15x1
    50x15x1

    Glutes

    50x15x1 per leg
    55x15x1 per leg

    Some other glute machine
    110x15x1
    150x10x1

    Calve raise
    140x15x1
    200x15x1
    240x15x1

    Calve extension

    200x10x1
    200x25x1

    And since December 14th, first day hitting the gym, down 17 lbs thanks to working out and a diet change. :cool:
     
  14. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    HS Pull Downs
    45x15x2
    90x10x1
    115x10x2
    90x10x

    Rack Pulls
    135x10
    225x5
    275x5
    285x5
    295x5
    305x2 PR

    DB Rows
    55x10x1
    60x10x2 PR should have gone heavier

    Bent Over Row
    135x8x2

    Seated Row
    120x15x1
    130x15x1
    140x15x1
    150x10x1

    Straight Bar Curls
    50x8x1
    50x8x1
    40x15x1
    40x12x1

    Cable Curls w/Rope
    90x20x3

    Smith Shrugs
    Front
    180x10x1
    180x10x1
    180x10x1
    Rear
    180x10x1
    180x10x1
    180x10x1

    Down another lb as well
     
    Last edited: Feb 20, 2009
  15. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Random picture of me driving my Jeep in southern Utah

    [​IMG]
     
  16. Uglybob69

    Uglybob69 I miss beer.

    Joined:
    Sep 17, 2006
    Messages:
    9,032
    Likes Received:
    0
    Location:
    Cincinnati, OH
    Wowzer volume!
     
  17. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City

    For a 12 yr old maybe. ;)
     
  18. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Wednesday Chest

    Flat BB Bench
    barx15x2 warmup
    115x10x1
    135x10x1
    145x10x1
    155x10x1

    DB Incline
    50x10x1
    50x8x1
    45x10x1
    45x10x1

    Decline BB
    115x10x1
    135x10x1
    145x10x1
    155x10x1

    Nitro Dip machine
    185x10x1
    200x10x1
    215x10x1

    Fly Machine
    80x10x1
    90x10x1
    100x10x1
    120x10x1

    Ab stuff, crunch machine
    130x20x1
    140x10x1
    150x10x1

    Rotator
    150x15x1 left and right
    160x15x1

    Done
     
  19. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    More like an 8 year old :ugh:
     
  20. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Saturday

    SOHP
    barx15x2 warmup
    95x10x4

    Lateral Raise
    80x10x1
    85x10x1
    70x10x1

    Rear Delts Cable Flys

    25x10x1
    20x10x1
    20x10x1

    Facepulls
    90x10x1
    100x10x1

    Rickshaw Shrugs
    180x10x1
    270x10x1
    320x10x1
    360x10x2

    Straight Bar Curls
    40x10x2
    50x10x1
    50x6x1

    Rope Curls
    100x10x2

    Close Grip Bench
    135x10x1
    145x6x1
    135x10x1

    Preacher Curl using easy bar
    40x10x3

    Rope PD
    90x20x2

    Tricep ext machine
    ?x10x2 weights are worn off the plates.
     
  21. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Monday

    Leg Extensions
    60x20x1
    110x10x1
    160x15x1
    200x15x1
    240x15x1
    280x15x1

    Squats
    145x8x1
    155x8x1
    165x8x1
    175x8x1
    145x8x1

    Leg Press
    450x10x1
    495x10x1
    540x10x1

    Leg Curls
    105x15x1
    105x15x1
    105x15x1
    105x15x1

    Glute lunge machine
    155x15x1 per leg
    150x15x1
    170x15x1

    Super set with calve raise

    220x15x1
    240x15x1

    Done
     
  22. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Tuesday

    Incline BB
    barx15x2 warmup
    115x8x1
    135x8x1
    145x8x1
    155x8x1
    135x10x1

    Flat Bench BB
    135x8x1
    145x8x1
    115x16x1

    Cable Flys
    35x15x1 high
    40x15x1 high
    40x15x1 low
    30x10x1 low

    Dips machine
    245x10x1
    255x10x1
    200x10x1
    170x10x1
    140x10x1
    110x10x1
    80x10x1
    50x70x1

    Crunch machine
    125x20x1
    140x20x1

    Rotator ab machine
    170x20x1 both sides
    190x20x1

    Rickshaw Shrugs
    180x10x1
    270x10x1
    360x10x1
    180x10x1
    90x20x1

    Done.
     
  23. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    Thursday

    HS Pull Downs
    4515x2 warmup
    90x10x1
    100x10x1
    110x10x1
    90x10x1

    Bent Over Row BB
    90x10x1
    100x10x1
    135x10x1
    135x6x1

    Front PD Narrow
    110x10x1
    120x10x1
    130x10x1

    Seated Cable Row
    120x8x1
    140x8x1
    170x10x1

    Behind the Head PD
    80x20x1
    90x10x1

    Facepulls
    110x15x1
    110x15x1
    110x15x1

    Superset with

    HS Iso Low Row per arm
    90x10x1
    90x10x1
    45x10x1

    Calve extensions
    150x20x1
    170x20x1
    190x20x1

    Done
     
  24. Dadilius

    Dadilius New Member

    Joined:
    Nov 7, 2007
    Messages:
    1,427
    Likes Received:
    0
    Location:
    Salt Lake City Utah
    So, new work schedule kind of sucks, no more gym at night. So, I'll be going in at 10am in the mornings. For 10k more a year, I can manage ;)

    Monday Leg Day

    Leg Extensions
    60x15x2 warmup
    160x10x1
    200x10x1
    240x10x1
    280x10x1

    Squats
    135x8x1
    155x8x1
    165x8x1
    175x8x1

    Leg Press
    450x10x1
    495x10x1
    540x8x1

    Leg Curl
    90x12x1
    100x12x1
    100x12x1
    110x12x1

    Glute lunge thingy
    150x15x1
    155x15x1
    160x15x1

    Calve Raise
    200x20x1
    220x20x1
    240x20x1


    And I noticed that early mornings, it's mostly older people (45+) hitting the gym, mostly the machines thankfully.
     
  25. erok81

    erok81 All your canyons are belong to me!!

    Joined:
    Jul 2, 2003
    Messages:
    4,390
    Likes Received:
    0
    Location:
    Salt Lake City
    Hmm....speaking old people and machines....all but one of your exercises were on machines. ;)

    Squats are coming along nicely.
     
Thread Status:
Not open for further replies.

Share This Page