My first workout journal...

O

og512

0
I've been at it for few weeks now but I'm hoping this journal will give me an outside looking in perspective on my workouts.

I didn't set any weight goals. Instead I set a visual goal. I am currently wearing 4X shirts. I have a shirt that's brand new that I bought a couple years ago and it's never been worn. It's a 2x. My goal is to wear this shirt on my birthday, 05/29/2008.

I figured that would be better that trying to track weight that's influence by muscle and water retention.

Well here goes nothing...
 
Post your current pics in the photos section as well. That provides accountability.
 
Wed Night

FBW
incline bench press: 1 x 15 @ 115lbs 3x10 @ 145lbs
single arm lateral raise(cables): each arm 3x10 @ 40lbs
hammer strength lateral row: 3 x 12 @ 70lbs each arm
good mornings: 3 x 15 with a naked bar.
standing bicep curls (ez curl bar) : 3 x 12 @ 50lbs
dumbell kickbacks: 3 x 12 @ 10lbs
incline leg press: 3 x 12 @ 270lbs
calf extensions on leg press machine: 3 x 15 @ 270lbs

cardio: 30min on a treadmill. varying speed between 2.5 and 3.5mph. Incline varying between 3 and 10. Min of 3 on the incline at all times.
 
Best of luck to you, OG! Someday maybe we'll talk about those lateral raises and calf extensions ;)
 
Thurs Evening

Cardio tonight.

20 min walk jog interval on the treadmill.
10 min on elliptical
30 min on exercise bike (intervals)

I'm dead tired. Gotta get some sleep.
 
Friday Night

I was in a hurry tonight so I did what I could and cut the workout short. moderate to heavy weight
1min rest in between exercise
chest: Dumbell press 1x20
shoulders: Overhead dumbbell press: 1x20
back: dumbbell bentover row: 1x20
lower back: good mornings: 1x20
legs: lunges 1x20
biceps: hammer curls 1x20
triceps: over head extension: 1x20
calf raises: 1x30
15 min on the stationary bike. tried intervals. i pedaled as fast as I could till i tired and then slowed for 1min. kept this up for 15 min

I was pretty worn out. I felt like it was a good workout. maybe this is something I will incorporate once week.
 
Early Saturday evening

I was pretty worn out from Friday.
15 min on the elipitical
30 min on the treadmill @ 3mph. 5 on the incline
 
Monday Night

FBW
Moderate Weight - 1min rest between sets
Chest: Barbell Bench press 4 x 12
Back: Bent Over Barbell row 4 x 12
Shoulders: Dumbell Lateral Raise 4 x 12
Lower back/ hips: Dead Lifts: 3 x 10
Legs: Squats 4 x 10
Biceps: Concentration Curl 3 x 10
Triceps: Cable Pulldown: 3 x 10

30 min cardio on the treadmill -- walk / jog intervals.
 
Personal Note

**** GET DIET IN ORDER ****

**** DON'T SKIP CARDIO ON NON LIFTING DAYS ****

i know this may look crazy to some of you but I have to find ways to keep myself motivated.
 
Wednesday Night

Fbw Workout
Light Weight
30-60 Sec Rest Between Sets
Chest: Incline Bench Press 3x15
Shoulders: Overhead Press 3x15
Back: Lat Pulldown 3x15
Lower Back/ Hips: Good Mornings 2x15
Legs: Step Ups W/ Dumbbells 3x15
Calves: Calf Raises: 3x20 No Weight
Triceps: Skull Crushers 2x10
Biceps: Ez Bar Preacher Curl 2x10

30 Min Steady State Cardio On The Elliptical
 
been on the shelf for about 2 weeks. got into a car accident. feeling better but lethargic as well. planning on getting in the gym.

was starting to feel and see progress prior to the accident. Gotta get back at it.
 
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