My Workout Diary

C

Cnatboy

0
Okay so I decided that making a workout diary will help me stick to my goals more and be consistent with my working out. I decided to start lifting and running two weeks ago and went six days a week both weeks. My goal is to cut right now and hopefully build a little muscle while doing it. I plan on cutting until November (when I wont be taking off my shirt in public anymore) just to see a six pack for once in my life and then start a bulking phase for about three months. So here goes nothing.

Sept. 4

Flat BB Bench
105 x 10
110 x 8
115 x 6

Wide Grip Lat Pull Down
80 x 10
85 x 8
90 x 6

Military Press
65 x 10
70 x 8
75 x 6

Seated Row
80 x 10
85 x 8
90 x 6

Tricep Press Down
40 x 10
45 x 8
50 x 6

Standing Bicep Curl
60 x 10
65 x 8
70 x 6
 
I've never done deadlifts before but it's supposed to be a good compound excercise so I'm going to add it into my leg workout instead of leg curls.

Squats
165 x 10
170 x 8
175 x 6

Deadlifts
95 x 10
100 x 8
105 x 6

Then an ab workout
 
I would drop the tricep and bicep exercises. If you're hitting the pushes and pulls hard enough, that's all you'll need.

You should have squats in there. Squats and deadlifts are the two kings of Sparta!

Then you could add calf and ab work.
 
???
I did have squats and deadlifts in there :)

Anyways I'm switching routines and I'm going to do HIIT Monday, Wednesday, Friday. And then a full body workout Tues, Thurs, Sat. Hopefully it'll work good for me.
 
Missed them in the second post. You might want to consider an undulating periodization to prolong adaptation.

And I'd say bulk until March, then start cutting.
 
Yeah... well I was planning on bulking from November until February or March... I just wanted to be skinny for our senior trip to the water park in October and for Senior Ball which is in May... I'm not sure how long it takes to cut but I'd like to start cutting in time to be done cutting by early May.
 
Changed to what everyone told me would be a better routine for me (a beginner). Going to start doing full body workouts 3x a week. Damn it was a lot harder than I thought it would be today, doing 6 compound excercises takes all the energy out of your body.

Sept. 7

Squats
165 x 10
170 x 8
175 x 6

Deadlifts
95 x 10
100 x 8
105 x 6

Bent Over BB Row (never done these before, was getting a feel for it)
75 x 10
95 x 8
105 x 6

Flat BB Bench Press
105 x 10
110 x 8
115 x 6

Wide Grip Lat Pull Downs
80 x 10
85 x 8
90 x 6

Military Press
60 x 10
65 x 8
70 x 6

Overall it was much more difficult than the other weight lifting workouts I had been doing, and it took about 25 minutes longer. However, it felt like it worked my entire body a lot harder and hopefully it will be more effective than what I had previously been doing for the last 16 days or so.
 
Felt quite a bit stronger today than I did the first time I did this full body workout routine... Possibly because I went 72 hours between workouts instead of 48.

Sept. 10

Squats
165 x 10
170 x 8
175 x 6

Bent Over BB Row (+5 next time)
95 x 10
100 x 8
105 x 8

Deadlift (Still getting a feel for it... need to decide between stiff leg or not)
95 x 10
100 x 8
105 x 8

Bench Press (+5 next time)
105 x 10
110 x 8
115 x 8

Wide Grip Lat Pull Down
80 x 10
85 x 8
90 x 6

Military Press (+5 this time)
65 x 10
70 x 8
75 x 6
 
Sept. 12

Squats
165 x 10
175 x 8
180 x 6

Bent Over BB Row
100 x 10
105 x 8
110 x 6

Romanian Deadlift
100 x 10
105 x 8
110 x 6

Flat BB Bench Press
110 x 10
115 x 8
120 x 6

Wide Grip Lat Pull Down
80 x 10
85 x 8
90 x 6

Military Press
65 x 10
70 x 8
75 x 6

About 10 hours earlier in the day I had P.E. and I'm taking weight lifting. There wasn't enough time to do good excercises by the time everything was explained so I just did some hammer curls and standing bicep curls.
 
Today I had weight lifting in PE so I did the chest/shoulders part of my workout there and then did the rest when I got home. I had a bad last five days and got off my workout schedule temporarily since I was out of town for two days and very sleep deprived the other days... school is taking a toll on me. Anyways, I'm getting back to it this week and starting off on a good note.

In P.E.
Flat BB Bench Press
135 x 7 (required spot)
135 x 6 (required spot)
135 x 7 (required spot)

Incline DB Bench Press
30 x 10 Each hand
30 x 10
30 x 10

At Home
Squats
175 x 10
180 x 8
185 x 6

Bent Over BB Row
100 x 10
105 x 8
110 x 6

Romanian Deadlifts (My grip is slowing me down more than anything else on this)
100 x 10
105 x 8
110 x 6

Lat Pull Downs
80 x 10
90 x 8
95 x 6
 
Started on an ab program today... planning to hit the weights again tomorrow. Probably going to have to skip squats though, since my knees have been clicking and popping every time I bend them and there's a little pain in my left knee when I flex my quad. Getting my wisdom teeth pulled friday so that will set me back a good 5 days or so.
 
Wisdom teeth getting pulled tomorrow... hoping it wont be bad and hopefully I'll be able to get back into lifting by 4-5 days later. Going to try to get as much protein as I can eating soft foods. Eggs and whey shakes will be my best friends the next couple days.

Decided against doing squats today since my left knee has been popping and I noticed slight swelling yesterday... Going to give them a break until I recover from the wisdom teeth.

Bent Over BB Row
100 x 10
105 x 8
110 x 6

Romanian Deadlifts (Still slowing down only because of forearm fatigue from gripping the weight)
100 x 10
105 x 8
110 x 6

Flat BB Bench Press
110 x 10
115 x 8
120 x 6

Wide Grip Lat Pull Down
80 x 10
85 x 8
90 x 6

Military Press
65 x 10
70 x 8
75 x 6

Hopefully I recover quick and don't lose any gains.
 
Feel like I got the crap knocked out of my face so I doubt I'll be working out for a while. I can barely even move around without my mouth bleeding still so I hope it gets better fast but it sucks so far.
 
Well, still can't workout and it's really frustrating me. The good thing is that I feel bad when I don't work out, rather than having to force myself to workout like I used to. Hopefully this tells me I will continue to want to workout from here on out, just because I feel much better when I do. Anyways, I'm still planning on starting back up wednesday if possible, as long as my mouth doesn't bleed or anything I should be fine. I'm optimistic about sticking with it mainly because I've worked out enough that I'm feeling worse when I don't workout than when I do. I'm actually a bit sad that I can't workout rather than seeing it as a break. Well, I'll post back wednesday and hopefully it will include the amount of reps and sets I did. :)
 
Okay I was able to do everything fine today... felt a little bit weaker than last time I worked out probably because I havent gotten good calories or protein the past 5 days. No fun to get the teeth pulled haha. At least I got it over with and now there's nothing to slow down my workouts until the holidays :)

Squats
175 x 10
180 x 8
185 x 6

Bent Over BB Row
100 x 10
105 x 8
110 x 6

Romanian Deadlift
100 x 10
105 x 8
110 x 6

Flat BB Bench
110 x 10
115 x 8
120 x 6

Wide Grip Lat Pull Down
80 x 10
85 x 8
90 x 6

Military Press
65 x 10
70 x 8
75 x 6
 
Last edited:
Couldn't complete BB rows or Lat Pull Downs because my PE teacher forced me to do bicep exercises in class yesterday... meaning I hit them two days in a row and today was the third. I decided to just stop The BB rows early and cut out lat pull downs completely since I had to do 3 sets of pullups in PE today anyway. Can't wait till we are done with the weight training unit (end of next week) because it is actually detrimental to my real weight training hehe.

Squats
175 x 10
180 x 8
185 x 6

Bent Over BB Rows
100 x 10
105 x 8

Romanian Deadlifts
105 x 10
110 x 8
115 x 6

Bench Press
100 x 10 (didnt realize till after the set that I forgot to put 5's on)
110 x 8
115 x 10 (real happy with this set)

Military Press
65 x 10
70 x 8
75 x 6
 
Did half of my workout (Chest & Shoulders) In P.E. today and then finished the other half after I got home

In P.E.

Flat BB Bench Press
115 x 10
125 x 10 (with spotter)
135 x 5 (with spotter)

Incline DB Bench Press
35 Each hand x 10
35 Each hand x 10
35 Each hand x 8

At Home

Squats
180 x 10
185 x 8
190 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
105 x 10
110 x 8
115 x 6

Wide Grip Lat Pull Down
80 x 10
85 x 8
95 x 6

I'm getting stronger a lot faster since I started eating 2400 calories a day than I was eating 1600 calories a day. So far it's making a huge difference and now I'm bulking so I will continue to eat 2400 calories a day until I am satisfied with my size or ready to get rid of the extra fat.
 
Worked out yesterday in PE with weights but I only did Chest, shoulders, triceps and biceps... Didn't have time to finish and do legs/back... I think I'm just going to wait until Monday to start on those again, planning to do some light cardio today. I started trying to bulk last week but lost half a pound in weight, so I need to adjust my caloric intake. Was eating 2200-2400 calories a day, so I need to shoot for 2800 calories a day for the next week and see how my weight does.
 
Great workout in the weight room today, felt and performed stronger than ever.

Squats
180 x 10
185 x 8
190 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench Press
115 x 10
120 x 8
125 x 6

Wide Grip Lat Pull Down
85 x 10
90 x 8
95 x 6

Military Press
65 x 10
70 x 8
75 x 10
 
Another good workout in the weight room today and a huge protein shake 15 minutes after I finished. I am seeing faster strength gains than ever now that I've started eating 2400 calories a day instead of 1600 calories a day... and I lost a half pound eating 2400 calories a day last week so I'm bumping it to 2800 this week.

Squats (was nice to be able to slap on a 45 and 25 on each side to start)
185 x 10
190 x 8
195 x 6

Bent Over BB Row
105 x 10
110 x 8
115 x 6

Romanian Deadlift
110 x 10
115 x 8
120 x 6

Flat BB Bench Press
115 x 10
120 x 8
125 x 6

Wide Grip Lat Pull Downs
85 x 10
90 x 8
95 x 6

Military Press
70 x 10
75 x 8
80 x 6
 
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