Lumps Little Log - Scrawny White Kid with pics

Discussion in 'Training Logs' started by lump, Sep 7, 2007.

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  1. lump

    lump New Member

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    I lifted through high school during gym. 30 - 45 minutes a day and took the summers off. I never got really serious. I had a shoulder dislocation problem and had that fixed with a nice surgery, still having some issue with it and can't do a few things still. :hs:

    I lifted 4 times a week for 2 and a half semesters, took the summer off as I was burned out in every way possible and now i'm back at it.

    2nd day back in and I feel amazing! by amazing I mean terrible, but amazing. :bigthumb:

    blah blah blah

    Goals - By the end of the semester - December 18, 2007
    (decline) bench press - 150
    Straight Bar Curl - 60
    Lose the little belly I have going
    Tone up


    9-5-2007
    weight: 136lbs

    2 Mile Run

    decline sit-ups
    3x10

    Leg Raises
    3x10

    Side Bends
    [email protected]
    [email protected]

    Decline Bench Press
    [email protected]
    [email protected]

    Incline Bench Press - this is the one that really hurts
    [email protected]

    Cable Pull Downs
    [email protected]
    [email protected]

    Straight Bar Curl
    [email protected]
    [email protected]

    Wrist Raises
    [email protected]

    Wrist Curls
    [email protected]

    Lat Pull Downs
    [email protected]

    Hammer Curls
    [email protected]

    Seated Military Press
    [email protected]

    Muscles are tired.



    9-6-2007
    weight: 136

    Amazing sleep.

    Decline Sit-ups
    3x10

    Leg Raises
    3x10

    Side Bends
    [email protected]

    Bent Row (bent over, pulling a straight bar to the chest)
    [email protected]
    [email protected]

    Overhead dumbell Extensions
    [email protected]
    [email protected]

    Decline Bench Press
    [email protected]
    [email protected]

    Cable Pull Down
    [email protected]
    [email protected]

    Back Raises
    2x5

    Wrist Curls
    [email protected]

    Wrist Raises
    [email protected]

    Flat Dumb bell Press
    [email protected]
    [email protected]

    Muscles Tired.
    Pics of "progress"
    [​IMG]

    [​IMG]

    [​IMG]

    New Routine, or more situated Routine at post 12
     
    Last edited: Sep 13, 2007
  2. coals

    coals New Member

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    Just curious why you are focusing on decline bench?

    If you want to lose that belly watch what you eat and pick up cardio... I enjoy running.

    Keep it dedicated and you'll see results.
     
  3. lump

    lump New Member

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    Incline Bench makes my shoulder pop and is very very uncomfortable. I had my shoulder rebuilt a little over a year ago to fix some ripped ligaments and rotator cuff. Regular bench is off and on. Some days I can do it great, other days it hurts to piss.

    I love to run, I'm just really out of shape, but progress will be mine.:hsd:
     
  4. lump

    lump New Member

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    Location:
    Oklahoma
    Sunday 9-9
    2 mile run

    Monday 9-10-2007
    1 mile run (rain)

    Decline Sit ups
    3x12

    Leg raises
    3x10

    Side Bends
    [email protected]
    [email protected]

    Decline Bench
    [email protected]
    [email protected]

    Incline Bench
    [email protected] (bar)

    Incline Dumbell Press
    [email protected]

    Hammer Curl
    [email protected]/20

    Military Press
    [email protected]

    Cable Pull Down
    [email protected]
    [email protected]

    Reverse Tricep Curl
    [email protected]

    A few others with bad form that I won't count.
     
  5. maks

    maks Bah! t(-_-t)

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    Is your running in the same session as your weightlifting? If its too close together it will definitely affect your lifts.

    You're pretty lean. You could probably just add muscle to burn the last bit of fat.
     
  6. lump

    lump New Member

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    I generally run after I lift, I take about a 10 minute break to get something to drink and get re situated.

    I've also been working on getting caffine drinks out of my diet, I pretty much didn't hold back on them all summer so I've cut back to only about a 20oz on the weekend and approximately 40oz during the week.
     
  7. lump

    lump New Member

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    Location:
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    Tuesday September 11

    2 Mile Run

    Calf raises
    [email protected]
    [email protected]
    [email protected]

    Reverse Leg bends
    [email protected]
    [email protected]

    Leg Raises
    [email protected]
    [email protected]

    Decline Sit Ups
    3x10

    Leg raises
    3x10

    Side Bends
    3x10

    Side Drops
    [email protected]

    Decline Bench Press
    [email protected]
    [email protected]
    [email protected]

    Reverse straight bar raises (Bent over pulling a straight bar towards chest?)
    [email protected]

    Cable Pulls
    [email protected]

    Cable Pull Down
    [email protected]
    [email protected]
    [email protected]

    Straight Bar Curl
    [email protected]

    Preacher Curl
    [email protected]
    [email protected]

    Overhead dumb bell tricep thing
    [email protected]
    [email protected]

    Hammer Curls
    [email protected]

    Incline Bench
    [email protected](bar)

    Incline dumb bell press
    [email protected]

    Sat in the sauna for about 10-15 minutes too.

    lift
    sauna
    run

    I feel like my work out is really lacking. I had a good routine before I took my break, now I get in there and I feel awkward and I know I'm missing something. I know I should focus on working certain areas on certain days and I will get back to that, I just want to get my body back to the way it was. I head to the gym at 8, lift until about 9, go to the sauna for a bit then go for a run.

    cliffs: I need to figure out a routine :hs:
     
  8. Mippity

    Mippity New Member

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    Oooookkahoma where the wind comes sweeping down the plains. You look kind of like a guy I know, must be in the water.
     
  9. lump

    lump New Member

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    :noes:
     
  10. lump

    lump New Member

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    I did nothing today. :hs:

    I probably should not have worked my legs and then went for that 2 mile run yesterday, my leg feels with every step like it's going to charlie horse on me.
     
  11. maks

    maks Bah! t(-_-t)

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    Cool. Its definitely better to do the run after lifting.

    I think its really the sugars that tend to be in caffeinated drinks that are bad. I take caffeine pills right now before I exercise for energy...alot of energy drinks have caffeine as well. But i get what you're saying. :bigthumb:

    I have a huge addiction to root beer and that needs to end :hsugh:
     
  12. lump

    lump New Member

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    I noticed last time I was lifting that when I cut those drinks out of my diet and switched to drinking a lot more gatorade that my workouts went a lot better and I did a lot better. I still have a love for pepsi.


    Copied out of excel, I spent about 20 minutes making this list up. Rip it apart.

    New Routine

    Seated Calf Raises
    Leg Extension
    Leg Curl
    Leg Press
    Decline Sit ups
    Hanging Leg Raises
    Side Bend with dumb bell
    Decline Bench Press
    Dumb Bell Pull Overs
    Flat Dumb Bell Flys
    Incline Dumb Bell Bench Press
    Hammer Curls
    Bent Bar Curls
    Preacher Curls
    Dumb Bell Overhead Extension
    Reverse Grip Curls
    Dumb Bell Kick Backs
    Cable Push Downs
    Lat Pull Downs
    Barbell Rows
    Seated Cable Rows
    Front Dumb Bell Raises
    Standing Bent Lat Raises
    Seated Military Press
    Side Lateral Raises
    Hyper Extensions
    Barbell Shrugs

    all of these in sets of 3x10
    probably going to shoot for more on the ab area maybe 3x15 or 4x10
     
  13. maks

    maks Bah! t(-_-t)

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    How is that workout routine split up? Looks like a list of exercises.

    Here is an example of one of my older routines. Its a 4 day split. (2 days on, then 1 day off. 2 days on, then 1 day off). Maybe this will give you some more ideas :)



    Weekly Lifting Log (4 day split, about 45minutes of lifting, mostly 6-8 reps):

    Chest and Abs
    4 sets of Incline Press Dumbells
    4 sets of Flat Bench Press
    4 sets of Weighted Dips (on dip machine)
    4 sets of Leg lifts on a bench with weight on legs
    4 sets of Situps on the decline bench

    Back and Traps
    4 sets of Deadlifts
    4 sets of Pull downs
    4 sets of v-bar Cable Row
    4 sets of Barbell shrugs

    Shoulders, Triceps, Biceps
    4 sets of Dumbell Press
    4 sets of barbell lifts...upto the chin (forgot the name again)
    4 sets of Dumbell Kickbacks
    4 sets of Cable Pressdowns
    4 sets of Barbell curls
    4 sets of hammer dumbell curls

    Legs and Calves (gotta put the leg part on hold till I heal :wtc:)
    4 sets of Squats
    4 sets of stiff leg deadlifts
    4 sets of calf presses on the leg press machine
    4 sets of seated calves
     
  14. lump

    lump New Member

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    When I do those I feel like I'm screwing part of my body out of not working so I try to work them all - all the time. 4 days a week. I do/did/will try to do all those in about an hours time mon-thur. I use the gym at school and I go home on weekends. I may add a break wednesday since I have a 2 hour break in between classes. I haven't quite decided yet. I feel awkward and unaccomplished when I divide it up.
     
  15. lump

    lump New Member

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    Thur September 13

    Weight 135

    Seated Calf Raises
    [email protected] - my left calf is still a bit sensitve.

    Leg Extensions
    [email protected]
    [email protected]

    Leg Curl
    [email protected]
    [email protected]

    Leg Press
    [email protected]
    [email protected]
    [email protected]

    Side Bend with Dumb bell
    [email protected]
    [email protected]

    Decline Bench Press
    [email protected]
    [email protected]
    [email protected]

    Dumb Bell Pull Overs
    [email protected]

    Over Head Dumb Bell Extension
    [email protected]
    [email protected]
    [email protected]

    Flat Dumb Bell Flys
    [email protected]

    Incline Dumb Bell Bench Press
    [email protected]

    Hammer Curls
    [email protected]
    [email protected]
    [email protected]

    Bent Bar Curls
    [email protected]

    Preacher Curls
    [email protected]
    [email protected]

    Reverse Grip Curls
    [email protected]
    [email protected]
    [email protected]

    Dumb Bell Kick Backs
    [email protected]
    [email protected]

    Cable Push Downs
    [email protected]
    [email protected]
    [email protected]

    Lat Pull Downs
    [email protected]
    [email protected]

    Barbell Rows
    [email protected]

    Seated Cable Rows
    [email protected]

    Front Dumb Bell Raises
    [email protected]

    Barbell Shrugs
    3x10@90
     
  16. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    You are doing WAYYY too many isolation movements, look at what big motherfuckers do to get big, not alot of bullshit like this, you need some moderately heavy compound lifts. Get a solid routine to build a basic foundation!

    The DEADLIFT SQUAT AND BENCHPRESS should be what you are doing followed by a few of these other lifts you are performing. Stop cheating yourself!
     
  17. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Good routine here!
     
  18. lump

    lump New Member

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    I've got a little sheet printed out. I'll give it a run through on monday. I just watched a handful of videos on youtube about dead lifts and squats. I've been in and out of gyms for about 2 years and I've never seen anyone dead lift or do squats. :hs:
     
  19. Mippity

    Mippity New Member

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    are you in small town oklahoma ? :mamoru:
     
  20. lump

    lump New Member

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    okmulgee/muskogee.

    :wtc:
     
  21. Mippity

    Mippity New Member

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    that's too bad. Tulsa ftw.:bigthumb:
     
  22. lump

    lump New Member

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    I go to hooters every couple weeks.

    Tulsa > *.oklahoma.
     
  23. lump

    lump New Member

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    Just got back from a quick 2 mile run. :hs:
     
  24. Skeletor

    Skeletor Guest

    way too many exercises per session, and like fat dude said, too many of them are isolation.


    since your goals are mostly aesthetic, try PurEvl's routine stickied on the front page "for anyone who wants to look like a bodybuilder". Most people here who do it really like it.
     
  25. lump

    lump New Member

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    Location:
    Oklahoma
    Monday Sept 17

    decline sit up
    3x10

    leg raise
    3x10

    Leg Extension
    1x10@90
    2x10@110

    Leg Press
    1x10@180
    2x10@270
    1x10@340 - :eek5:

    Decline Bench
    1x10@115
    1x10@130
    1x10@135 - I had a spotter help me, my back came off the bench for 3 or 4. Still - most i've done and it went a lot better than I thought it would

    Cable Pull Down
    3x10@90
    1x15@60

    Preacher Curl
    3x10@35 (bent bar + 20)

    Reverse Grip Curl
    2x10@30

    I tried the "Squat machine"
    2x10@70

    Seated Calf Raises
    2x10@90

    Good Mornings
    2x10@60

    :hs:

    PS - I feel amazing.
     
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