Workout Log (Strength)

Discussion in 'Training Logs' started by DLesko, Dec 7, 2005.

  1. DLesko

    DLesko Yellow Belt

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    starting really working hard again about a month ago. I am going to post my logs from then until yesterday to get me up to date. Any thoughts or comments are most welcome. I had a hard time getting back into the grove after such a long payoff so i did miss some workouts (that's why you will see more chest days then anything) but i beleive i am back on track.
    __________________________________________________ _____
    November 11, 2005

    Chest

    Bench Press
    135 X 10
    225 X 4
    225 X 3
    225 X 3
    235 X 2
    235 X 2

    Incline Bench
    135 X 10
    165 X 6

    Shoulders

    Military Press
    135 X 6
    135 X 6

    Tri

    50 X 10
    50 X 10
    50 X 10

    Comments: I went easy today. This is my first workout in a log time and i got weak very fast

    __________________________________________________ __

    Novemeber 16 2005

    Back

    Pulldowns
    130 X 8
    130 X 6
    140 X 3
    140 X 2

    Glose Grip Pulldowns
    120 X 8
    130 X 4
    130 X 3

    Seated Row
    130 X 10
    150 X 6
    150 X 5

    Biceps

    Barbell Curls
    95 X 8
    95 X 8
    95 X 4

    Comments: First back day in a long time. I was a bit nervous due to my neck but things felt fine afterwards and i had a decent workout.

    ____________________________________

    November 21, 2005

    Chest

    Bench Press
    135 X 10
    225 X 5
    225 X 5
    225 X 4
    245 X 2
    265 X 1
    225 X 3

    Flys
    10 X 40 X 3 sets (i dont have any heavier dumbells )

    Shoulders

    Military Press
    125 X 8
    135 X 6
    145 X 5

    Upright Rows
    95 X 8
    95 X 6
    95 X 6

    Triceps

    Pressdown
    70 X 10
    80 X 7
    Dropset 80-20 (this killed)

    Comments: This was a very good workout. My bench was strong today and i felt very good.

    _____________________________________________

    Novemeber 30, 2005

    Chest

    Bench Press
    135 X 10
    225 X 6
    225 X 5
    225 X 4
    245 X 2
    245 X 1
    225 X 4

    Flys
    40 X 10
    40 X 10
    40 X 10

    Shoulders
    135 X 8
    145 X 6
    155 X 1

    Tricep
    80 X 10
    80 X 8
    Dropset 80-20

    Comments: Decent workout
     
  2. DLesko

    DLesko Yellow Belt

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    December 05, 2005

    Chest

    Bench Press
    135 X 10
    225 X 7
    235 X 4
    235 X 3
    235 X 3
    235 X 2
    235 X 3

    Flys
    40 X 10
    40 X 10
    40 X 10

    Shoulders

    Military Press
    135 X 10
    145 X 6
    155 X 4
    155 X 2

    Triceps

    Pressdowns
    80 X 10
    90 X 80
    90 X 4
    Dropset 90-20

    Comments: My bench continues to get stronger. My reps with 235 were very good and i was able to do several sets. I still need to get heavier dumbells because i enjoy doing flys but i need much heavier weight.

    My strength went up in military presses and i added a set. Should i add another shoulder excercize?

    My strength went up in pressdowns also. My triceps are pretty much cashed by the time i get to them. Should i continue to do pressdowns? or should i do a different exercise?
     
  3. DLesko

    DLesko Yellow Belt

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    joined a gym with my wife. I will continue to do my chest day at home but i will be doing cardio at the gym on tuesday and thursday and i will move my back day to the gym. Joining the gym also allows me to be able to workout legs since i cannot squat due to my neck surgery (have the bar rest on my shoulders does not feel really good.

    December 06, 2005

    Cardio

    40 min on eliptical machine

    Abs

    Crunches
    4 sets of 25
    twists
    1 set of 60

    Comments: I have no clue how to work out abs. Any suggestions?
    __________________
    - - ARITH - -
     
  4. DLesko

    DLesko Yellow Belt

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    Location:
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    December 07, 2005

    Back

    Pulldowns
    135 X 10
    150 X 7
    150 X 6
    150 X 3

    Seated Rows (this had some odd weights on it, 168lbs? )
    135 X 10
    155 X 8
    168 X 5
    168 X 5

    Lower back extensions
    180 X 20
    240 X 15
    275 X 15
    300 X 12

    Biceps

    Barbell Curls
    95 X 6
    95 X 6
    95 X 4

    Hammer Curls
    35 X 8
    35 X 8
    35 X 6

    Comments: First weight day at the new gym. Took some getting use to. The machines had really odd weights on them. 168lbs on the seated row? Odd poundage. First time working out in the morning so i was a bit worried but i felt good. Does this workout sound decent? What's the opinion on the lower back extensions? Do you guys recomend any changes? Thanks!
     
  5. bglax7

    bglax7 Yellow Belt

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    hey man..... i just browsed through ur logs real quick but drop me a message and i can definately help you with your workout plan..... send me a private message and we'll try and work something out
     
  6. DLesko

    DLesko Yellow Belt

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    Well, i missed my cardio workout. It was snowing like hell here and i couldnt get to the gym. Oh well, i shoveled the driveway two times so im sure that counts for something.

    December 10, 2005 730am

    Legs

    Leg Press
    315 X 12
    405 X 10
    495 X 10
    545 X 5
    545 X 4
    495 X 6
    The last two sets were to failure

    Leg Extension
    110 X 10
    130 X 8
    140 X 6

    Leg Curl
    120 X 10
    135 X 8
    135 X 6

    Standing Calf Raises
    205 X 10
    205 X 10
    205 X 8
    205 X 5

    Comments: I always go to failure on non-warmup sets. Also, i do leg presses instead of squats due to my neck surgery a few months ago. Today was a good workout. It was funny, i thought i was going to fall to my knees as i tried to walk down the stairs after this workout, my legs were cashed.
     

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