David's Training
- Thread starter Accurim
- Start date
Ah I've went to that site before NBS. I'd do bodyweight but I don't think I'm strong enough for it yet. I can't do handstand pushups (for shoulders) and I can only do like 6ish chinups. I don't really feel like it's a satisfactory workout.
So I went back to campus last night and I just went to the gym and it was closed! Fortunately our school has another gym but it's tailored more for women because it's a lot of cardio machines and very few dumbbells (no bars and no plates!). Had to alter my workout a bit for today =\
Upper Body Work#2 (Shoulder/Bicep)
Shoulder Press 2x8 (45lbs dumbbells)
Front Shoulder Raise 1x10 (20lbs db)
Pulley Upright row? 2x(14,9) (80lbs,100lbs) I had to improvise for a barbell upright row with the pulley machines =P
Lateral Shoulder Raise 2x10 (12lbs db)
Chin ups 2x(9,5) bodyweight~
Standing Bicep Curls 3x8(each arm) (20lbs db)
So I went back to campus last night and I just went to the gym and it was closed! Fortunately our school has another gym but it's tailored more for women because it's a lot of cardio machines and very few dumbbells (no bars and no plates!). Had to alter my workout a bit for today =\
Upper Body Work#2 (Shoulder/Bicep)
Shoulder Press 2x8 (45lbs dumbbells)
Front Shoulder Raise 1x10 (20lbs db)
Pulley Upright row? 2x(14,9) (80lbs,100lbs) I had to improvise for a barbell upright row with the pulley machines =P
Lateral Shoulder Raise 2x10 (12lbs db)
Chin ups 2x(9,5) bodyweight~
Standing Bicep Curls 3x8(each arm) (20lbs db)
Ah bad news 
I went to squat today and my headache came back (from last week). Originally I got it from the last few reps of the ATG squats. Now it came almost right away and it was getting worst with each rep. These weren't even the last few reps which are usually high intensity/struggle. I decided to stop my workout because of the throbbing headache.
My friend thinks it might be low sugar but I don't think it is because I would be getting these headaches with other types of exercise if it was due to sugar levels. I'm only getting these headaches from ATG squats =\. I searched google and found this
basically, I'm going to have to drink more water, maybe visit a chiropractor (damn i'm only 19), and the thing i want to do last... take a break from squats. I just started my serious workout and this comes and hits me in the arse. booo.
I went to squat today and my headache came back (from last week). Originally I got it from the last few reps of the ATG squats. Now it came almost right away and it was getting worst with each rep. These weren't even the last few reps which are usually high intensity/struggle. I decided to stop my workout because of the throbbing headache.
My friend thinks it might be low sugar but I don't think it is because I would be getting these headaches with other types of exercise if it was due to sugar levels. I'm only getting these headaches from ATG squats =\. I searched google and found this
basically, I'm going to have to drink more water, maybe visit a chiropractor (damn i'm only 19), and the thing i want to do last... take a break from squats. I just started my serious workout and this comes and hits me in the arse. booo.
I skipped my leg workout for tuesday because of headaches.
Yesterday I went for my upperbody workout
Bench flat 3x6 (145lbs~) *assuming bar is 45
Bench Incline 3x8 (45lbs dumbbells)
Dips 2x (10,5 bodyweight)
Overhead tricep extension 2x8 (40lbs~)
I wanted to go heavier but the headaches came back when I tried to do 155 so I decided to keep it the same as last week.
I'm doing the pylos right now because yesterday my knee hurt pretty bad. It's tough stuff but I'll get through it
Yesterday I went for my upperbody workout
Bench flat 3x6 (145lbs~) *assuming bar is 45
Bench Incline 3x8 (45lbs dumbbells)
Dips 2x (10,5 bodyweight)
Overhead tricep extension 2x8 (40lbs~)
I wanted to go heavier but the headaches came back when I tried to do 155 so I decided to keep it the same as last week.
I'm doing the pylos right now because yesterday my knee hurt pretty bad. It's tough stuff but I'll get through it
Great to see you doing some work with weights, David, but can I ask why you don't throw some chinups/pulldowns (after the rows ill suggest shortly, which I'd put right after your flat bench in place of incline db - so, chins replacing dips), military presses (could replace the overhead tris) and shrugs (semi-optional, but they don't take long) in there? For the rowing movement, I would do what's called a "fatboy" row in bodybuilding circles. You can google "supine row" for the exrx video + explanation.
If you implement these changes you will be moving "up" and "down" on the concentric in both planes, rather than only moving up but twice each as you are now, for a much more complete workout, without straining yourself excessively - You can do the military presses seated to take some stress off your back, and the supine rows also will help with that.
I wanted to go heavier but the headaches came back when I tried to do 155 so I decided to keep it the same as last week.
I'm doing the pylos right now because yesterday my knee hurt pretty bad. It's tough stuff but I'll get through it
That's unfortunate. But you'll be aight.
Hydration will definitely help. It's not just getting enough water, it's about getting the right amount of certain solutes (sodium and potassium mostly - not too much and not too little). I highly recommend making an effort to monitor and adjust these levels for optimal hydration. It really helped me.
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Hey, thanks for the advice Focus.
I actually have another upper body workout for saturdays. Here's a quote of what I did last week.
I don't know if you saw this 2nd upper body day already. If you did are you suggesting to go 2 days with the same full upper body workout? I like the looks of the supine row, I think I'll throw that in for friday when I do deadlifts. It's fine if I do db shoulder press instead of military press right, because I'm really use to db shoulder press and I never did military press.
Ah I see, thanks for the advice. I have no idea how to monitor sodium and potassium vs water though haha. Maybe I'll just keep drinking more water and throw in a bottle of gatorade daily?
I actually have another upper body workout for saturdays. Here's a quote of what I did last week.
I don't know if you saw this 2nd upper body day already. If you did are you suggesting to go 2 days with the same full upper body workout? I like the looks of the supine row, I think I'll throw that in for friday when I do deadlifts. It's fine if I do db shoulder press instead of military press right, because I'm really use to db shoulder press and I never did military press.
Ah I see, thanks for the advice. I have no idea how to monitor sodium and potassium vs water though haha. Maybe I'll just keep drinking more water and throw in a bottle of gatorade daily?
Hey, thanks for the advice Focus.
Np. ^_^
Yeah, I would do what I suggested both days, and the rows not with deads but in your upper body workout - but you're the boss! As for the shoulder press vs the military press - that's what a shoulder press is, a seated military press, haha. You are using the right name, and I'm not, is all. XD
I wouldn't bother with the gatorade. Unnecessary sugar. If you are eating lots of lean meats, whole fruits, and vegetables, you should be just fine for potassium. But for sodium, you may be well under. From what I've seen, it's a total myth that most people get too much salt - most people don't get enough! So, I'd go and buy some yummy kosher sea salt (make sure it's not iodized) and start adding that to whatever you like salt on, within reason. In addition to making sure to drink at least 6 litres of water a day. (Aim for having a large glass of (I prefer cold) water every half hour to hour.) See how you feel. Just experiment. You should be able to feel when you're getting too much, and decrease your intake. Be warned, though, your weight on the scale will very likely jump up. It's just water.
Oh, and while we're on minerals and such, do you take a multivitamin? You can get a really good one called One A Day Men's Health. It's under $10 for a 3 month supply, and as per the name, you need only take it once a day. Just something you might want to consider to be on the safe side, if you're not. It will top up anything that might be missing, but won't push you into the overdoing it zone. There's also nothing in there that shouldn't be, imo.
Okay I'll try to make a full body workout and do it 2 times a week then. I'm guessing I should lower the volume on each muscle a bit because I'm doing it twice in one week.
I don't have that great of a diet right now because I'm on campus and eat at the cafe here but that'll change once I'm back home (one week). I actually don't take any multivitamins right now, do you know a good website to purchase that multi or a good nutrition chain (like GNC?)?
And onto the daily journal side of things.. I went to shoot around yesterday and fooled around for too long and wasn't able to work out. So I'm a day behind schedule but that's fine, just no rest for sunday
Lower Body Workout #2 (Lowerback/Legs)
Deadlift 3x8 125lbs all sets
Barbell Lunge 3x8 (115lbs all sets)
1leg calfraise 3x20 (15lbs dumbbell all set)
I don't have that great of a diet right now because I'm on campus and eat at the cafe here but that'll change once I'm back home (one week). I actually don't take any multivitamins right now, do you know a good website to purchase that multi or a good nutrition chain (like GNC?)?
And onto the daily journal side of things.. I went to shoot around yesterday and fooled around for too long and wasn't able to work out. So I'm a day behind schedule but that's fine, just no rest for sunday
Lower Body Workout #2 (Lowerback/Legs)
Deadlift 3x8 125lbs all sets
Barbell Lunge 3x8 (115lbs all sets)
1leg calfraise 3x20 (15lbs dumbbell all set)
I'd say 3-6 sets of each exercise, depending on the rep range. Aim for 30-45'ish total reps per exercise. That's just a rough guess, though, it's not an exact science.
I hate GNC. It's such a horrible ripoff, and the staff are much more scam artist than knowledgeable professionals. The one I'm talking about you can get from pretty much any grocery store or walmart... and it's better than anything you'll find in GNC for 3-4 times the price.
Also, re: working out, good.
Being consistent is more important than sticking to an exact schedule. Your body doesn't care what day of the week you do your training on...just that it gets done. Okay, I'll think up a new upper body workout later. A bit lazy right now
Yeah I figured GNC wouldn't be great but it's the first example I thought up. I'll probably buy it at Walmart when i get a chance to. Thanks for the advice again.
So today I did...
Upper Body Work#2 (Shoulder/Bicep)
Shoulder Press 3x8 (40lbs dumbbells)
Front Plate Raise 1x8 (35lbs plate)
Barbell upright row 2x10 (50lbs barbell)
Lateral Shoulder Raise 2x10 (10lbs db)
Chin ups 2x(6,5) bodyweight~
Alt'n Standing Bicep Curls 3x8(each arm) (20lbs dbs)
Yeah I figured GNC wouldn't be great but it's the first example I thought up. I'll probably buy it at Walmart when i get a chance to. Thanks for the advice again.
So today I did...
Upper Body Work#2 (Shoulder/Bicep)
Shoulder Press 3x8 (40lbs dumbbells)
Front Plate Raise 1x8 (35lbs plate)
Barbell upright row 2x10 (50lbs barbell)
Lateral Shoulder Raise 2x10 (10lbs db)
Chin ups 2x(6,5) bodyweight~
Alt'n Standing Bicep Curls 3x8(each arm) (20lbs dbs)
Yesterday I tried a new upper body workout. I think it needs some tweaking, doesn't feel as good as my other workout.
Bench flat 5x6 (145lbs~ all sets)
Shoulder press 4x8 (40lbs all sets)
Chin ups 4x5 (bodyweight)
Supine Rows 4x7 (bodyweight)
The supine rows aren't actually as great as I thought they'd be. Might substitute it with rows. Oh yeah and I did pylos yesterday too .
Bench flat 5x6 (145lbs~ all sets)
Shoulder press 4x8 (40lbs all sets)
Chin ups 4x5 (bodyweight)
Supine Rows 4x7 (bodyweight)
The supine rows aren't actually as great as I thought they'd be
. Might substitute it with rows. Oh yeah and I did pylos yesterday too .I came back to TO and I missed two workouts =\.
Just started the 2nd phase of my workout plan and signed up for a new gym. It was pretty disappointing b/c the gym is renovating and they didn't have any barbells. This will explain my dbell squats...
Yesterday Legs
Squat 4x8 (40lbs db each hand)
Explosive Squat 2x5 (15lbs db each hand)
Leg Curl 4x8 (70lbs)
Calf Raise 4x20 (25lbs dbell each hand)
Today I did some pylometrics, pretty tough.
I also went out and bought one a day men's multi and I'm gonna do upperbody tmrw.
Just started the 2nd phase of my workout plan and signed up for a new gym. It was pretty disappointing b/c the gym is renovating and they didn't have any barbells. This will explain my dbell squats...
Yesterday Legs
Squat 4x8 (40lbs db each hand)
Explosive Squat 2x5 (15lbs db each hand)
Leg Curl 4x8 (70lbs)
Calf Raise 4x20 (25lbs dbell each hand)
Today I did some pylometrics, pretty tough.
I also went out and bought one a day men's multi and I'm gonna do upperbody tmrw.
Monday Lower Body
Squat 4x8 95lbs
Explosive Squat 2x5 75lbs
Leg Curl 4x8 70lbs
Seated Calf Raise 4x20 45lbs
Still taking it easy on the squats. I'm gonna add another ten next week and every week until I get to a weight thats comfortable enough so headaches don't come back yet still challenging.
Squat 4x8 95lbs
Explosive Squat 2x5 75lbs
Leg Curl 4x8 70lbs
Seated Calf Raise 4x20 45lbs
Still taking it easy on the squats. I'm gonna add another ten next week and every week until I get to a weight thats comfortable enough so headaches don't come back yet still challenging.