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Workout Diary (for motivation)
- Thread starter css925
- Start date
Tuesday 8-8-06
First day of a new full body workout
7 minute warm up on treadmill
Pullups 4 sets of 10
Dumbell Shrugs 8,7, 7 (105lbs)
Deadlift 3 sets of 8 (105lbs)
Dumbell Curls 10 x25, 7x30, 7x30
Bench Press 10x180, 7x200, 7x200, 5x210
Tricep Ext. 8x45, 6x50, 6x50
Dumbell Squats 7x105, 7x105, 6x105, 5x105
Side lateral 8x20, 7x22.5, 6x25
First day of a new full body workout
7 minute warm up on treadmill
Pullups 4 sets of 10
Dumbell Shrugs 8,7, 7 (105lbs)
Deadlift 3 sets of 8 (105lbs)
Dumbell Curls 10 x25, 7x30, 7x30
Bench Press 10x180, 7x200, 7x200, 5x210
Tricep Ext. 8x45, 6x50, 6x50
Dumbell Squats 7x105, 7x105, 6x105, 5x105
Side lateral 8x20, 7x22.5, 6x25
css925 said:Tuesday 8-8-06
First day of a new full body workout
7 minute warm up on treadmill
Pullups 4 sets of 10
Dumbell Shrugs 8,7, 7 (105lbs)
Deadlift 3 sets of 8 (105lbs)
Dumbell Curls 10 x25, 7x30, 7x30
Bench Press 10x180, 7x200, 7x200, 5x210
Tricep Ext. 8x45, 6x50, 6x50
Dumbell Squats 7x105, 7x105, 6x105, 5x105
Side lateral 8x20, 7x22.5, 6x25
I assume you are going with chad waterbury's total body training. If not, there are still a couple things that you need to change with how you've started. The main thing is having ALL of the compound exercises FIRST. The curls should be second to last and the tricep extensions should be very last.
Usually, an exercise in which you are moving through space (rather than pushing weight away from you like a bench press) goes first. For example, a squat. Also, for your upper pulling exercises, try to stick to various forms of rows, pullups, chinups, and pulldowns. Shrugs are ok, but you hit and build more muscle with rows and pullups, etc.
Make sure to stretch out your upper body as well, treadmill will pretty much warm up your legs but not as much on your upper half.
Yea I started this before I got the information from you about Chad Waterbury's program. As you can see I wasn't real sure what I was doing.
As for the shrugs I started doing them because of a problem with my shoulder/trap muscle. They seem to help that problem.
All good information though. I really appreciate your input and suggestions, thanks.
As for the treadmill usually just gives me time to wake up, not really a warm up.
As for the shrugs I started doing them because of a problem with my shoulder/trap muscle. They seem to help that problem.
All good information though. I really appreciate your input and suggestions, thanks.
As for the treadmill usually just gives me time to wake up, not really a warm up.
Thursday 8-10-06
Dips 3 sets of 8
Weighted Push ups 3 sets of 8
Seated Rows 3 sets of 8
Lat Pulldown 3 sets of 8
Military Press 3 sets of 8
Weighted Step ups 3 sets of 8
Skullcrushers 3 sets of 8
Still trying to get this full body workout down, learning as I go. Will adjust as I become more educated.
Dips 3 sets of 8
Weighted Push ups 3 sets of 8
Seated Rows 3 sets of 8
Lat Pulldown 3 sets of 8
Military Press 3 sets of 8
Weighted Step ups 3 sets of 8
Skullcrushers 3 sets of 8
Still trying to get this full body workout down, learning as I go. Will adjust as I become more educated.
css925 said:Monday 8-14-06
Bench Press 3 sets of 5
Dips 3 sets of 5
Wide grip Pullups 3 sets of 5
Deadlift 3 sets of 5
Squats 3 sets of 5
Upright rows 3 sets of 5
It's best to put squats or deadlifts first. If it's a regular back squat and a lesser deadlift (like a romanian or stiff legged opposed to conventional), put the squat first. If your doing conventional deads with hack squats, front squats, or even leg presses, then put the deadlifts first.
Leg work doesn't necessarily have to be first, UNLESS, it's a big compound lift like a squat or deadlift. I did say that it should be first a bit ago, which I would still argue (in my opinion) because it would make sense that any exercise in which you are moving through space (like with regular back squats) it would take the most out of you rather than something you are pulling toward you like a seated row. I have a pdf file of all of chad's programs, Cynic posted it a while ago. I'll try to attach it, or find the thread, if not you can PM me and I'll get it to you somehow.
Yeah sure no problem, haha, I just realized that when I said "I did say" it sounded like I was saying you weren't listening to the advice, which came out completely wrong. I was just going over it in my head, but when I went back and looked at the pdf file, Chad doesn't always put the squats or deads first - but I would still argue that they should go first in my personal opinion.