Getting Back into Weight Lifting

Discussion in 'Training Logs' started by Spaceering, Jan 30, 2009.

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  1. Spaceering

    Spaceering I bite.

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    I decided to start back up with working out. The last time I seriously set a major goal and accomplished it was Summer of 2002-long time ago. At that time I was 6' and weighed 120 pounds. The idea then was to gain weight since that is way low for the height. I did very heavy weights with a regular workout partner/spotter. I ended up tipping in at 150 by the end of the summer. Broke some bones, got in college, etc between then and now and have been going to gyms off and on. I pay for a membership at the university Recreation center, but that place is so packed and has so little that I might end up going back to a gym.

    I started this past Tuesday and I am a bit sore today. My goal is to get back some of that shape in my arms and work on my legs more this time around. In '02 I was benching 15 lbs over my weight. I would like to get that back and maybe get to squat twice my weight by the end of summer.


    1/20/09


    Chest:

    Decline Bench Press

    2s6r 85lbs
    2s4r 95lbs

    DB Flat Bench Press

    4s8r 45lb each

    Machine Military press

    2s10r 40lb
    2s8r 55lb
    1s5r 65lb
    1s3r 85lb


    Dips

    3s4r Body weight

    Seated Triceps extension

    3s6r 30lb
    2s4r 40lb
    1s3r 50lb

    Going to see about eating less tv dinners, maybe some real vegetables if I find some recipes. I need to check my weight again too. I am probably down below 150, maybe in that area because what I lost in muscle, I gained in fat :rofl:
     
  2. Tumbles

    Tumbles New Member

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    at 6' 150ish even if you don't have much lean mass and look fatty you should still focus on gaining weight - you'll look better for it than if you focused on fat loss with no muscle.
     
  3. Spaceering

    Spaceering I bite.

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    well I probably don't have enough fat to worry really, but I just try to call myself a fatty so i can be motivated to do some good cardio before the actual weights. Cardio was one thing I lacked back in 2002. Would the addition of cardio oppose the goal of gaining weight in the long run? I skipped out on it back then because I thought it would not allow me to gain as much weight as i did. I was probably wrong
     
  4. Spaceering

    Spaceering I bite.

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    1-31-09

    Did half an hour of cardio on an old worn out elliptical machine and shed 450 calories in the process.

    Back

    Pullups 2s5r
    Lat machine Pull downs 3s8r 40 3s6r 60 3s3r 80
    One Arm Dumbell Rows 3s8r 35 3s5r 45
    machine rows 3s6r 40 3s3r 70

    Arms still sore from last time, getting back into this

    Preacher Curls Straight Barbell 4s8r 40
    Reverse Barbell Wrist Curls 3s10r 40

    didn't want to overdo it the first few workouts and get so sore that I don't go back
     
  5. Spaceering

    Spaceering I bite.

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    2-2-09
    Cardio- Treadmill run for 30 minutes and 360 calories

    Legs

    Squats 3s8r 70lb 3s5r 95lb
    lunges 25
    leg presses 3s8r 90lb 3s5r 180lb
    leg extensions 3s5r 90lb 3s3r 110lb
    leg curls 3s8r 70lb 3s5r 90lb 3s2r 100lb
    standing calf raises 3s8r 67.5lb 3s6r 77.5lb

    this really seems like hardly the workout, but today my legs pretty much refused to budge-have not been this sore in so long! I am wondering how I am going to do cardio tomorrow :eek4:
     
  6. Spaceering

    Spaceering I bite.

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    2-3-09

    30 minute treadmill run, 328 cal 2.77mi

    chest
    bench press 3s6r 95lbs 3s4r 75lbs
    incline dumbbell bench press 4s8r 22.5lbs
    straight arm pullovers 3s8r 25lb db 3s6r 35lb db

    triceps

    kickbacks 4s6r 7.5lb db
    lying triceps extension 3s6r 30lb
    cable pressdown 3s6r 40lbs

    my trusty ipod frooze on me, and i blame this incident for skipping the gym for a week. hopefully my lazy ass can get up at 5am tomorrow. :ugh:
     
  7. Spaceering

    Spaceering I bite.

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    2-16-09

    30 min treadmill run 360 cal

    legs

    Squats (machine) 3s7r 65 3s4r 95 1s2r 135
    leg press (machine) 3s6r 170 3s4r 220
    leg curls (seated) 3s8r 85 2s6r 105
    calf raises 4s10r 170


    2-17-09
    30 min treadmill run 372 cal

    back

    machine lat pulldown 3s10r 60 3s6r 80 2s3r 100
    seated cable row 3s6r 70 3s3r 90
    shrugs 4s6r 90
    hyperextensions 4s12r

    biceps

    seated db curls 3s15r 60
    machine curls (last half) 3s9r 50
     
  8. Spaceering

    Spaceering I bite.

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    2-19-09

    run: 30 min treadmill 3.17 mi 355 cal

    chest

    bench press 2s8r 85 3s6r 75
    decline bench press 3s7r 55 2s4r 75
    machine fly 3s8r 50 2s4r 80

    triceps
    rope cable pull down 3s8r 20
    vbar cable pulldown 3s8r 30


    went bike riding and had a small fall, losing a battle to the rocks on the ground

    [​IMG]


    besides the nice bloody arm and hands, i picked up a wonderful bruised chest and back. which meant i only could run and work out legs this past week :ugh:




    2-25-09

    run 30 min 3.13mi 391 cal
    squats 3s5r 95 3s3r 105

    2-27-09
    run 30 min 3.12 376 cal

    2-28-09
    run 25 min 2.72 mi 331 cal
    squats 3s6r 115 1s4r 135
     
  9. Spaceering

    Spaceering I bite.

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    3-2-09

    run 30 min 3.21mi 394 cal

    biceps

    concentrated curl 3s12r 17.5
    machine curl 3s8r 30

    3-3-09
    run 30 min 3.28mi 376 cal

    3-4-09
    run 30 min 3.06mi 355 cal

    3-6-09

    run 30 min 2.8mi 380 cal
    squats 3s6r 95 2s4r 115
    leg press 3s6r 90 3s4r 180 3s2r 260
    leg extension 3s10r 75

    3-7-09
    run 30 min 3.2mi 380 cal
    torso twist 3s8r 105
    seated calf raises 21s 45, 90, 115
     
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