Training Log of a Wimpy Kid

Discussion in 'Training Logs' started by HorrorPlease, Aug 11, 2010.

  1. HorrorPlease

    HorrorPlease Green Belt

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    So since I graduated high school back in '02, I have struggled to maintain a workout program for more than a couple months. While I can't say this time around will be different, I'm remaining optimistic. With all that said, it's time I log what I did today (second day in the gym. All weights in pounds.):

    Warm up: Row machine
    2500m (moderate pace)

    Dumbbell Shoulder Press
    32.5's x 8
    35's x 8
    40's x 7

    Bent Over Row
    60 x 8
    90 x 8
    110 x 8

    Deadlift
    135 x 8
    185 x 8
    225 x 4 (grip failed me)

    Flat Bench
    115 x 8
    135 x 5
    135 x 4

    Edit: Forgot Roman Chair
    Body weight x 8
    Body weight + 10 x 8

    Cool down: Row machine
    2000m (casual pace)

    While this isn't a complete routine, it's a start for me. I'll be doing squats as well (my gym has one squat rack, and a super group of 6 kids decided to hog it for a good hour) and I plan to add some sort of exercise to target my biceps. I'm not looking to be some bodybuilder, I just wanna bulk up and get much stronger than I am, and I don't feel any of these exercises will do enough for my biceps. Any suggestions would be great, but at the very least, I can keep this around to track progress.
     
    Last edited: Aug 11, 2010
  2. MilkManUK

    MilkManUK Brown Belt

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    Hi there, you might want to check out "Starting Strength": Starting Strength Wiki

    Dont worry about bicep specific exercises for now, if you follow this routine - they will grow.
     
  3. HorrorPlease

    HorrorPlease Green Belt

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    Thanks for the link, but reading over this, it doesn't appear to have too many more things than what I'm doing already (my gym won't allow me to do power cleans.) I think I'll end up adding pull ups to my routine, though.
     
  4. MilkManUK

    MilkManUK Brown Belt

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    Yeah don't worry too much about the number of exercises you do - it's quality over quantity, and it's easier to track your progression with the amount of weight lifted over 3 exercises per session rather than lots of "little" exercises. But, whatever works for you (or not, otherwise I guess you wouldn't be asking the question in your post!)
     
  5. HorrorPlease

    HorrorPlease Green Belt

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    Yeah, I'm trying to avoid being the guy who goes into the gym and does 8 different bicep exercises while ignoring legs. I'm really trying to hit compound lifts hard, as I've read that they're the best mass and strength producing lifts. I've also worked on cleaning up my diet to make the most of my workouts.
     
  6. MilkManUK

    MilkManUK Brown Belt

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    Sounds like you have the right idea - keep it up and good luck!
     
  7. HorrorPlease

    HorrorPlease Green Belt

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    Thanks man. I'm really hoping I stick to it this time. I have no idea why I haven't in the past, considering a good day at the gym makes me feel better than anything else.
     
  8. MilkManUK

    MilkManUK Brown Belt

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    Because it's tough - mentally and physically, and it's always easier not to bother! But when you do force yourself, you're glad that you did afterwards!
     
  9. CouchStud

    CouchStud Purple Belt

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    Compound lifts are much more practical in sports including MMA and power lifting. It's not effective for body building which is mostly cosmetic. But you can spot the body builders a mile away and it's obvious that it's not practical strength.

    Also, just remember that wimps don't stay wimps once they start training. GSP was a wimp as a kid. Lot's of great athletes were wimps as kids.
     
  10. HorrorPlease

    HorrorPlease Green Belt

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    Yeah, bodybuilding (or at least a "beach body") is what I used to aspire to. I'm 26 now and really don't care about that. While I don't want a gut (and won't have one if I stick to a good workout routine and diet) I don't care to have a 6 pack and perfectly chiseled features.
     
  11. toonie

    toonie Tuesday

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    Invest in chalk if you haven't already and if you're allowed to use it. It's most likely a slippage issue and not a grip issue.

    And +1 on SS. And you don't have to do the variation that has power cleans.

    Welcome and good luck.
     
  12. HorrorPlease

    HorrorPlease Green Belt

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    Unfortunately, chalk isn't allowed. I do, however, have a liquid that you rub on your hands that acts the same as chalk. I'll just start taking it with.
     
  13. HorrorPlease

    HorrorPlease Green Belt

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    13 Aug 10

    Shoulder Press
    35 x 8
    40 x 8
    45 x 5

    Squat
    135 x 8
    155 x 6

    Bent Over Row
    95 x 8
    115 x 8
    125 x 8

    Deadlift
    135 x 8
    165 x 8
    225 x 4
     
  14. HorrorPlease

    HorrorPlease Green Belt

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    16 Aug 10

    NA - Kicked out of the gym due to improper footwear. Less than pleased.
     
  15. HorrorPlease

    HorrorPlease Green Belt

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    20 Aug 10

    Shoulder Press
    37.5 x 8
    40 x 8
    45 x 6

    Squat

    135 x 8
    155 x 8
    165 x 8

    Bench Press

    115 x 8
    125 x 8
    135 x 5 - I really feel this is a mental block for me, not a physical one. With how easy 125 goes up, I should be able to do a full set at 135. Hopefully next week I can push through this mental block and move on from this weight.

    Deadlift
    185 x 8
    205 x 8
    225 x 8 - Really happy with this one. As I can't remember any PR's from high school, I'm starting over with them, and this is one I had really been looking forward to. My next goal is 275, and I really feel that I'll hit that soon.

    Bent Over Rows
    95 x 8
    115 x 8
    125 x 6
     
  16. HorrorPlease

    HorrorPlease Green Belt

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    23 Aug 10

    Bench Press
    115 x 8
    125 x 8
    135 x 8 FINALLY got over that mental block. Feels so good to finish that set, because now I know I have the strength to do it and I can start making progress.

    Bent Over Rows
    115 x 8
    125 x 8
    135 x 7

    Squats
    135 x 8
    185 x 5 Gassed myself by jumping too much and needed assistance to stand up on the 6th. Weds. I'll go to 165 for a second set and then try 185 again. I definitely need to make sure to load up before lifting, because I was light headed as hell during this lift.

    Shoulder Press
    45 x 8
    45 x 6 Should have moved up after the first set, but I just didn't feel like I had it. Form went to shit on the second set and I decided to save my shoulders and not do a third.

    Deadlift
    185 x 8
    225 x 8
    235 x 6 I feel like I'm making the most progress on this lift. It could be several different reasons, but I think the biggest one has to be the fact that I push myself hardest on this lift, as it's my favorite. Bad habit, and I need to have the same determination on all my lifts, but I'll get there.
     
  17. ExtremeStandard

    ExtremeStandard Yellow Belt

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    Your doing good man keep it up and you'll become a machine in the gym. Hey if you every find you deadlift grip failing lots as you increase I found deadlift holds with about 15 pounds less than my deadlift weight work good for developing my grip I would try to hold it for a minutex5 times. It helped lots.
    Just my 2 cents.
     
  18. HorrorPlease

    HorrorPlease Green Belt

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    Thanks man. I found that I've had great success with an over/under grip when the weight is too high for my current grip strength. I'm happy with my efforts in the gym, but I really need to dedicate myself to cleaning up my diet so I can make the most of my efforts. I guess I can't expect to go from slob to perfection overnight, though. I'll build on what I have, and just cut away at bad habits over a long enough time line.
     
  19. HorrorPlease

    HorrorPlease Green Belt

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    30 Aug 2010

    Bench Press

    115 x 8
    135 x 8
    145 x 4

    Squat
    135 x 8
    175 x 8
    185 x 5

    Shoulder Press
    40 x 8
    42.5 x 8
    45 x 5

    Deadlift
    185 x 8
    225 x 8
    225 x 8
     
  20. HorrorPlease

    HorrorPlease Green Belt

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    1 Sept 10

    Bench Press
    125 x 8
    135 x 8
    145 x 6

    Squat
    135 x 8
    155 x 8
    185 x 8

    E-Z-Bar Curls
    40 x 8
    50 x 8
    60 x 5

    Triceps Cable Extension
    30 x 8
    40 x 8
    50 x 8

    Deadlift
    185 x 8
    225 x 8
    245 x 7
     

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