Workout Diary (for motivation)

C

css925

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I recently lost my job and with it a lot of my motivation. Thought maybe I would start a diary to help keep me focused and motivated.

Today:
Walk 15 minutes to warm up and wake up

Dips - 3 sets
Bench press - 5 x 6
Incline Flyes - 4 x 6

Skullcrushers 4 x 6
Tricep extentions 4 x 6
Tri kickbacks 3 x 6

Actually felt good today working out, seemed to get back some of my drive.
 
Tuesday 7/4/06

45 minutes HIIT
(started slow but finished strong)
 
15 minute walk to warm up and wake up

Shoulder Press 4 x 6
Rear Lateral 4 x 6
Side Lateral 4 x 6
Front Lateral 3 x 6

Crunches 4 sets
Side Crunch 4 sets
Hanging Leg Raise 3 sets
 
Friday 7/7/06

Pull-ups 3 x 3
Seated cable rows 4 x 8
Bent over rows 4 x 8
Shrugs 4 x 8
Deadlift 4 x 8
Dumbell Curls 4 x 6
Hammer Curls 4 x 6
Rear Laterals 3 x 8
Side Laterals 3 x 8
Front Laterals 3 x 6
 
Saturday 7/8/06

I've been embarrassed to list my weights until now (still a weakling, don't laugh). Gotta start somewhere.

15 minute brisk walk

Dips 3 x 5
Bench Press 8x180, 8x200, 6x210, 6x210, 6x210
Cable Flyes 8x160, 6x180, 6x180, 6x180
Pullovers 8x140, 8x150, 6x160
Skullcrushers 8x40, 8x45, 6x50, 6x55
Lying Tri Ext. 6x45, 6x45, 6x45
Kickbacks 5x22.5, 5x22.5
 
Sunday 7/9/06

Out really late last night not really up for a heavy workout.

AM - 45 minutes light cardio

PM - 25 minutes HIIT (started crapping)

Should have know I would be dehydrated after drinking last night.
 
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Monday 7/10/06

AM
15 minute walk to warm up

Weighted Step ups 4 x 10
Lunges 4 x 8
Hamstring Ext 4 x 10
Squats 4 x 10
Hack Squats 5 x 10
 
Tuesday 7/11/06

15 minutes walking trying to loosen up my stiff legs after yesterday's leg workout.

Pullups 3 x 3
Seated cable rows 8x160, 8x180, 6x200, 6x200, 6x200
One arm dumbell rows 7x55, 6x55, 6x55. 6x55
Shrugs 6x105, 6x105, 6x105, 6x105
Deadlift 8x105, 7x105, 7x105, 7x105
Dumbell Curls 6x30 ea, 6x30, 8x30, 8x30
Hammer Curls 6x30 ea, 6x30, 6x30, 4x30
Rear laterals 7x25 ea, 6x25, 6x25
Side lateral 8x25 ea, 7x25, 7x25
Front laterals 6x15 ea, 6x15 6x15

PM - 30 minutes cardio (treadmill)
 
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Wednesday 7/12/06

15 minute walk

Dips 7, 7, 5, 5
Bench Press 8x180, 8x180, 7x200, 8x200, 5x210, 5x210
Cable Flyes 8x180, 8x180, 6x190, 6x190
Military Press 8x30 ea, 5x35, 5x35, 5x35
Skullcrusher 8x40, 7x45, 6x45, 5x50
Lying Tri Ext. 10x20 ea, 8x22.5, 6x22.5, 5x22.5

Felt weak especially for triceps (may need more rest)
 
15 minute walk to warm up

Weighted Step ups 4 x 8
Weighted Lunges 4 x 6
Hamstring Ext 4 x 10
Squats 4 x 8
Hack Squats 4 x 8
Calf raises 4 x 10
 
css925 said:
Saturday 7/8/06

I've been embarrassed to list my weights until now (still a weakling, don't laugh). Gotta start somewhere.

15 minute brisk walk

Dips 3 x 5
Bench Press 8x180, 8x200, 6x210, 6x210, 6x210
Cable Flyes 8x160, 6x180, 6x180, 6x180
Pullovers 8x140, 8x150, 6x160
Skullcrushers 8x40, 8x45, 6x50, 6x55
Lying Tri Ext. 6x45, 6x45, 6x45
Kickbacks 5x22.5, 5x22.5
Click to expand...

man you beat the crap out of your tris. these weights are nothing to be ashamed of.
 
Thanks junkfood.
Always been a skinny guy and somewhat weak. Just never been able to throw around heavy weights like some guys in the gym.
I love to do tri's, one of my stronger points.
 
Saturday 7/15/06

15 minute walk to warm up

Horizontal Pullups 8, 8, 8, 6
Horizontal Chinups 5, 5, 5
One are dumbell rows 8x55, 8x55, 8x55, 7x55
Seated cable rows 8x180, 8x180, 6x200, 6x200
Deadlift 3 x 8 (110)
Shrugs 3 x8 (110)
Dumbell Curls 6x25, 8x25, 8x30, 6x30
Hammer Curls 6x25, 8x25, 5x30, 5x30
Rear lateral raises 8x25 ea, 6x25, 6x25
Side lateral raises 8x25 ea, 7x25, 6x25
 
CSS925, what is the difference between a chinup and a pullup? I thought they were the same thing. Also what is a horizontal pullup / chinup and are these or how do they differ from regular ones.
 
The difference for me is the grip on a chin up (narrow underhand) versus a pull up (wide overhand). I wasn't sure what to call the exactly, I have a lot of trouble doing normal pullups (hanging vertical) so I use a lower bar and lay at a 30 degree angle and pull myself up. It allows me to cheat but build up so strength so I can do regular pullups I hope. I get a lot more out of it than just regular lat pulldowns.
Not sure if that helps, hard to explain without a visual.
 
Thanks. I only ever did the wide grip and we called them pull ups or chin ups. I had not really ever thought about differences.

Always been a skinny guy and somewhat weak. Just never been able to throw around heavy weights like some guys in the gym.
Click to expand...

The 1RM estimater I used says you should have a 1RM on the BP of about 240. Being able to BP 1.4 times your body weight is nothing to sneeze at and much more than many of the "big guys" can do.
 
Monday 7/17/06

Walk 15 min. to get blood flowing

Dips 10, 10, 8
Bench Press 8x180, 8x180, 6x200, 6x200, 5x200, 5x210
Cable Flyes 7x180, 7x180, 6x180, 5x190
Pullovers 6x140, 6x140, 6x140
Military Press 8x50ea, 7x60, 7x60, 6x70
Skullcrushers 8x40, 7x45, 6x45, 5x50
Lying Tri Ext. 8x45, 7x45, 6x45, 4x45
 
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