Skinner - Workout Journal

S

Stephen Skinner

0
Monday 31/3/08

Well in accordance with Snewsome who is currently my gym partner I hought it necessary to keep a journal of my gym workouts. I'm 21 yrs old, 5'-10" and currently weigh 67kgs (148lbs) with a BF% of 18%. To be honest my main goal is just to put on a little more muscle mass and reduce my BF% by a few percent.

We are working on a 2 day push/pull plan with 3 - 4 gym sessions a week. I also have 1 day of soccer training which is 90 minutes fairly high intensity and 1 game of soccer per week which is 90 minutes of extremely high intensity.
All weights put down are in sets of 10 reps unless otherwise stated.

Bench Press
2 x 50kg
1 x 55kg
Seated Row
1 x 48.75kg
1 x 53.75kg
1 x 58.75kg
With these particular weights I know I can go much higher but with this new schedule we are jsut trying to determine a bass set of weight.
Pec Fly
Had to do pushups instead as machine was taken
3 x 25 reps
Chin Ups
2 x -12kg
1 x -5kg
Generally I can do these without assitance with ease, but by the time we had gotten to these I was having some issues with my left shoulder being overly fatigued.
Military Press
2 x 30kg
1 x 25kg
Once again left shoulder fatigue an issue.
Lateral Raises
3 x 10kg(both hands)
Tricep Extension (overhead)
1 x 18.75kg
1 x 21.25kg
1 x 23.75kg
Can go much harder
Bicep Curl (seated)
1 x 32.5kg
1 x 37.5kg
1 x 42.5kg
Shrug
3 x 80kg

Soccer training on Tuesday, next session Wednesday.
 
Last edited:
So i managed to get myself a copy of that Taebo guys (Bill Blank) new workout dvd's. I had a go at the abs one today which went for around 45 minutes. To be honest it wasn't that difficult a workout but it really felt like it was working my abs. Going to keep doing it occasionally for the next few weeks to see if it increases my core strength at all.
 
Tuesday 01/04/08 Soccer Training

This went for about 2 hours. Included 45 minutes of HIIT along with around 75 minutes of skill training. Was done at a fairly intense pace.

Slight issues with my right ankle which was surgical repaired just under 2 years ago.
 
Wednesday 02/04/08

First time recording the second half of the workout plan. Here's what I did
As before all weights are in sets of 10 reps unless otherwise stated

Squats
1 x 60kg
1 x 80kg
1 x 90kg

Stiff Leg Dead Lift
1 x 60kg
2 x 70kg

Lunges
3 x 30kg

Seated Leg Curls
1 x 54kg
1 x 61kg
1 x 68kg

Calf Raises
1 x 50kg
1 x 60kg
1 x 70kg

Decline Sit up (45degrees)
2 x 30reps
1 x 40reps

Hanging Leg Hip Raise Throw Down
3 x 10reps

Side Bend
not completed as device was unavailable

After completing this also spent around 15 minutes doing some leg stretches to keep the blood flowing and avoid any stiffness. No problems to report in this session.
 
Friday 04/04/2008

Missed the gym session yesterday due to tightness in my lower back from the dead lifts done on Wednesday. To make up for it did a light session today as I did not want to push myself too hard before soccer on Saturday.
Sets in reps of 10 (unless noted)

Pushups
3 x 25 reps

Military Press
4 x 30kg

Shoulder Raises
4 x 30kg

Bicep Curl
4 x 32.5kg

Tricep Dips
3 x 25reps

Followed this with about 15 minutes of stretching

Also took some measurements to allow me to keep tabs on them over time.

Left Bicep 34cm
Right Bicep 35cm
Chest 96cm
Waist 83cm
 
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Sunday 06/04/08

Soccer on Saturday was fairly intense

Back to routine one...here are the weights

Bench Press
2 x 50kg
1 x 55kg
Seated Row
1 x 55kg
1 x 60kg
1 x 65kg
Pec Fly
1 x 54kg
2 x 68kg
Chin Up
1 x -12kg
1 x -5kg
Military Press
3 x 30kg
Barbell Upright Row
3 x 30kg
Incline Tricep Extensions
1 x 21.25kg
1 x 23.75kg
1 x 25kg
I think i can really push this one up next time
Bicep Curls
1 x 35kg
2 x 30kg
Shrugs
1 x 80kg
2 x 100kg

Gunna miss Monday session to avoid having seven days of exercise in a row. Will resume on Tuesday.
 
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HEY! No one has posted to your journal yet! :(

Sup! Skinner! Whats happenen, brotha! Congrats on the journal, my friend.

What's your diet look like? I dont see any specific details on it.



Best of luck with the journal!


Chillen
 
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Hey Chillen thanks for the post mate

To be fair my diet isn't of big concern to me. Not looking to gain or lose any specific amount of weight so no major requirements in my eating.

I do eat fairly healthy as i'm not really a fan of junk food at all haha but you know atm not into logging calories and whatnot. Only thing i'm doing specifically atm is maintaining a high amount of protein in my diet (around 150gms min a day) to assist with the weights training.

Any suggestions you might have though are always more than welcome.
 
Tuesday 08/04/08

Set B today
Sets in 10 reps unless stated
Squats
1 x 60kg
1 x 80kg
1 x 100kg
Stiff Leg Dead Lift
1 x 60kg
2 x 80kg

Was having issues with grip on the 80kg sets, may need to work on my grip a bit more

Lunges
1 x 40kg
1 x 50kg
1 x 60kg
Seated Leg Curl
1 x 61kg
1 x 68kg
1 x 75kg
Calf Raises
1 x 50kg
1 x 60kg
1 x 70kg
Decline Sit Up
2 x 30reps x 10kg
1 x 30reps x 0kg
Hip raise Throw Down
3 x 11reps
Sidebend (both sides)
1 x 10kg
1 x 12.5kg
1 x 15kg

Set A tommorrow
 
Wednesday [09/04/08

Set A today, legs felt very good after yesterday's session

Bench Press
1 x 55kg
2 x 60kg
Seated Row
1 x 60kg
1 x 65kg
1 x 67.5kg
Pec Fly
1 x 61kg
1 x 68kg
1 x 75kg
Chin Up
1 x -12kg
2 x -5kg
Military Press
1 x 30kg
2 x 35kg
Barbell Upright Row
3 x 35kg
Incline Tricep Extension
1 x 25kg
1 x 26.25kg
1 x 27.5kg
Bicep Curl
3 x 30kg
1 x 35kg
Shrugs
3 x 80kg
 
Thursday 10/04/08

Another day another session. Wasn't to sure how well i'd fair doing two lower body workouts within 48 hours. Had a bit of stiffness in my left hamstring but apart from that it felt pretty good.

Sets of 10 reps unless otherwise stated

Squats
1 x 60kg
2 x 80kg
Didn't want to push it due to the hamstring tightness
Stiff Leg Dead Lift
1 x 60kg
2 x 80kg
Lunges
1 x 40kg
1 x 60kg
1 x 70kg
Seated Leg Curl
1 x 63.5kg
1 x 70.5kg
1 x 77.5kg
Calf Raises
1 x 60kg
1 x 70kg
1 x 75kg
Decline Situp
1 x 30rep x 10kg
2 x 30rep x 0kg
Hip Raise Throw Down
3 x 12reps
Cable Sidebend
1 x 13.75kg
1 x 18.75kg
1 x 23.75kg

Couple of days break before back at the gym on Sunday
 
nice workouts man...i see those lifts are coming along.

and yea i know what you mean about the two lowers in a row hehe it sucks but once you finish you feel so good hehe.

keep it coming along bro.

btw so if you are not planning on gaining or losing right now, is your goal strength?
 
NoSweatNoGlory said:
btw so if you are not planning on gaining or losing right now, is your goal strength?
Click to expand...


Thanks for comments mate,more praise is definetely going to lead to more motivation on behalf. Atm I am trying to gain some strength and muscle definition through these workouts. In about a month or so I do plan to change to a program which is more based around building strength but for the time being just trying to get my body used to a fully planned routine.


Monday 14/04/08

Firstly I have some nasty pains in my left shoulder. I'm fairly sure it's just tendinitis which I am trying to heal with some anti inflammatories. It's not overly bad jsut has a habit of throwing some of my lifts off.

Bench Press
1 x 55kg
3 x 60kg x 6 reps
Just needed a little extra rest in these for my left shoulder so went to 6 rep set at 60kg.
Seated Row
1 x 60kg
1 x 65kg
1 x 70kg
Can really feel my strength building on this exercise
Pec Fly
1 x 70.5kg
2 x 75kg
Chin Up
1 x -12kg
1 x -5kg
1 x no assist
Military Press
3 x 35kg
Upright Barbell Row
3 x 35kg
Incline Tricep Extensions
1 x 26.25kg
1 x 27.5kg
1 x 28.25kg
Tricep Dips
3 x bodyweight
We have put these into routine A as I felt my triceps could be pushed a little harder. This def does that job
Bicep Curls (easy curl bar)
2 x 30kg
1 x 35kg
1 x 20kg (cool down)
Shrugs
3 x 80kg

All in all I am starting to feel this program kicking in. Going to start developing a strength based program to be used in a month or so. Will keep my ideas on the program updated in this journal.
 
Tuesday 15/04/08

Back to routine B today
Sets of 10 reps unless stated

Squats
1 x 60kg
1 x 80kg
1 x 100kg
Stiff Leg Dead Lift
3 x 80kg
Did these on a 10cm step this time. Def made it a lot harder
Lunges
1 x 55kg
1 x 65kg
1 x 75kg
Seated Leg Curl
1 x 66kg
1 x 73kg
1 x 80kg
Calf Raises
1 x 60kg
1 x 70kg
1 x 75kg
Decline Sit Up
2 x 10kg
1 x 20kg
Hip Raise Throw Down
3 x 13reps
Sidebend
1 x 25kg
1 x 30kg
1 x 35kg

A little sore in my lower back from the dead lifts but apart from that all's good. Even the left shoulder didn't cause me issues today.:jump1:
 
Wednesday 16/04/08

Routine A
All sets in 10 reps unless otherwise stated (1 x 60kg = 1 x 10reps x 60kg)
BW = Body Weight
Bench Press
1 x 6 x 60kg
1 x 6 x 65kg
1 x 2 x 70kg
1 x 6 x 60kg
1 x 6 x 60kg
Seated Row
1 x 60kg
1 x 65kg
1 x 67.5kg
Pec Fly
1 x 70.5kg
1 x 70.5kg
1 x 75kg
Chin Up
1 x BW-5kg
1 x BW
1 x BW
Military Press
1 x 30kg
1 x 30kg
1 x 30kg
Dumbell Curls (45 deg lean)
1 x 10kg
1 x 10kg
1 x 10kg
1 x 10kg
Barbell Bicep Curls
1 x 30kg
1 x 35kg
1 x 35kg
Tricep Dips
1 x BW
1 x BW+5kg
1 x BW+5kg
Shrugs
1 x 80kg
1 x 80kg
1 x 80kg


Thursday 17/04/08

After a few weeks on our current routine and our 4th gym day in a row we felt like changing it up a bit and doing something different. This is what was done.

Decline Situp
1 x 10kg
1 x 10kg
1 x 0kg
Medicine Ball Lifts (legs)
1 x 4kg
1 x 4kg
1 x 4kg
Bench Press (closed grip)
1 x 40kg
1 x 40kg
1 x 40kg
Tricep Dips
1 x BW+5kg
1 x BW+5kg
1 x BW+10kg
Tricep Extension (cable)
1 x 31.25kg
1 x 33.75kg
1 x 28.75kg
Dumbell Curls
1 x 16 x 10kg
1 x 16 x 12.5kg
1 x 16 x 12.5kg
1 x 16 x 10kg
Barbell Curls (reverse preachr bench)
1 x 20kg
1 x 25kg
1 x 25kg


Not back in the gym till Sunday but soccer on Saturday.
Found out I have some inflamed tendons in my left shoulder but they should be fixed with a round of anti inflammatories i've been put on.
 
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Monday 21/04/08

On the last week of this 2 part routine. Worked pretty well but we are looking for a bit more of a strength building routine for next month. So here's routine Part B

Now registered in Sets x Weight x Reps

Squats
1 x 70kg x 10
1 x 90kg x 10
1 x 110kg x 10
Stiff Leg Dead Lift
1 x 90kg x 10
1 x 90kg x 7
1 x 100kg x 3
1 x 80kg x 3
Lunges
1 x 60kg x 10
1 x 70kg x 10
1 x 80kg x 10
Seated Leg Curls
1 x 66kg x 10
1 x 73kg x 10
1 x 80kg x 10
Calf Raises
1 x 60kg x 10
1 x 70kg x 10
1 x 80kg x 10
Decline Situp (45 degrees)
1 x 10kg x 10
1 x 15kg x 10
1 x 15kg x 10
Medicine Ball Raises (leg)
1 x 6kg x 10
1 x 6kg x 10
1 x 4kg x 10
Sidebend (cable)
1 x 30kg x 10 (L+R)
1 x 35kg x 10 (L+R)
1 x 37.5kg x 10 (L+R)

Tomorrow will either be soccer training or gym depending on weather. Till then.:sleeping:
 
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Wednesday 23/04/08

Snewsome was out sick and as I have an exam 2moro decided to jsut have a light session.

Bench Press (closed grip)
1 x 45kg x 10
1 x 40kg x 10
1 x 40kg x 10
Push Up
1 x BW x 20
1 x BW x 20
1 x BW x 20
Military Press
1 x 30kg x 10
1 x 30kg x 10
1 x 30kg x 10
Tricep Dips
1 x BW x 10
1 x BW x 10
1 x BW x 10
Barbell Curls
1 x 30kg x 10
1 x 35kg x 10
1 x 35kg x 10
Dumbell Curls
1 x 15kg x 16
1 x 15kg x 16
1 x 15kg x 16

Should be doing routine A tommorow bar any tragedies.
 
Monday 28/04/08

So we've had a week break at the end o the last routine. For the next two weeks i'm going on a cut just to cut down a little bit of the BF%.

This workout routine works the same as the last in a 2 part plan. However each exercise will be done paired with another and each set will last 30 seconds. Set's will alternate between the two paired exercises without a break and 6 set's will be done of each exercise. This means 12 30 second sets in a row without break but alternated.

So here's the weights portion of the cut.

Bench Press at 40kg combined with Pendelay Rows at 30kg

Pec Flys at 33kg combined with Chin Ups at -26kg

Military Press at 3 x 20kg, 3 x 15kg combined with Upright Rows at 20kg

Bicep Curls at 13.75kg combined with Tricep Extensions at 13.75kg

This took about 45minutes and after this 30 minutes of HIIT was undertaken.

This was done at

5 min walk 0 incline 5km/h
5 min run 0 incline 11km/h
4 min walk 0 incline 5km/h
4 min run 2 incline 12km/h
3 min walk 0 incline 5km/h
3 min run 2 incline 12km/h
2 min walk 0 incline 5km/h
2 min run 3 incline 13km/h
1 min walk 0 incline 5km/h
1 min run 3 incline 13km/h

Next session on Wednesday wil be the 2nd part of the cut routine.
 
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