AMcNeice's Workout Journal

[AMcNeice]

Finally decided to give one of these a try.

Background: Never had prolonged serious gym work, as it seems every time something freaky happens that keeps me from continuing work out (mono, getting hit by a car, crazy semester load, etc).

Anywho, hopefully this time all will go well and I figure if I have some sort of motivation (this forum, posting here; feel free to bust my butt if I start slacking) I'll keep it up.

Stats: 5'9"; 160lbs bf - 15% (I think).

Goals: Looking to get some mass and tone, keep in shape, eat healthy.


Current workout plan (been on for 2 weeks) - 3 Day Cycle x 2 /week

Chest/Back + Abs/Calves
Biceps/Triceps
Shoulders / All Legs - calves

[AMcNeice]

April 28, 2004


Workout:
Exercise - # of Sets

Incline Bench x 4
Decline Bench x 4
Flat Bench x 4
Flys x 4

Lat Pulldowns x 4
Bent Over Rows x 4
Closed Grip Rows x 4
Seated Rows x 4

Calf Raises x 4
Calf Pushdowns x 4

Weighted Declined Situps x 4
Weighted Decline Crossover Situps x 4


Cardio : 5 minutes warmup, 20 minutes speed intervals, 5 minute warmdowns.

[jgriffith]

Great that you are starting a journal should help keep you motivated if you stick with it. Couple of things, I wouldnt work back and chest on the same day, no way you can hit both as hard as possible on the same day. I'm currently doing a split like this, Chest/Triceps, Back/Biceps, Day off, Shoulders/Traps, Legs. Basically it allows me to hit each target group hard while giving them enough time to recover fully in order to do it all over again.

You should definitely be posting your weight and reps, dont worry about it if you are embarassed, everyone starts somewhere, its really no problem. This will allow you to track your strength progress, and allow you to adjust the weight when needed. So far it looks like you are on the right track, keep it up, I'll be watching you...

[AMcNeice]

I wouldnt work back and chest on the same day, no way you can hit both as hard as possible on the same day. I'm currently doing a split like this, Chest/Triceps, Back/Biceps, Day off, Shoulders/Traps, Legs.

Cool deal, I'll have to figure out a way to switch it up. I'd really like to stick to three day cycles though, it just seems to work better with my schedule (Tend have to work hellish late shifts weds,thurs, friday, as well as often out of town)

You should definitely be posting your weight and reps, dont worry about it if you are embarassed, everyone starts somewhere,

LOL, i'm not too embarssased, I'm puny compared to a ton of ya'll. Just didn't have the #'s for yesterday. Fixed it for today

[AMcNeice]

April 29, 2004


Workout:
Exercise - weight x reps

Shrugs - 12 x 50, 10 x 60, 10 x 70, 10 x 80
Funky Shrugs (for lack of better name) - 12 x 50, 10 x 60, 10 x 70 , 10 x 80
Military Press - 20 x 15, 40 x 10, 45 x 10, 50 x 8
Front DB raise - 10 x 10, 10 x 12.5, 8 x 15
Side DB Raise - 10 x 7.5, 10 x 10, 6 x 12.5
reverse fly - 30 x 10, 45 x 10, 60 x 10, 75 x 9

1legged hamstring curls - 30 x 10, 40 x 10, 45 x 10, 50 x 10
1legged quad extensions - 35 x 10, 40 x 10, 45 x 10, 50 x 10
legpress - 15 x 90, 10x 120, 10 x 180, 10 x 230
squats - 160 x 10, 180 x 10 , 200 x 10, 220 x 10
DB lunges - 20, 25, 30 , 40 (complete sets of 10/leg)


Cardio : 10 minute to keep legs from getting to tight.

[jgriffith]

Nothing to be ashamed of there, 50 x 8 on military is lookin REAL good. Everything seems in order. Definitely throw in Deadlifts first on your back day, they are amazing for you.

[AMcNeice]

Took a line drive off of my right palm last night in a softball game so I couldn't do any lifting today .(had trouble even gripping the car shifter)

Today's workout:

Cardio: 5 minute warmup - 20 minute Fat Burner Setting - 5 minute warmdown

[AMcNeice]

May 4, 2004


Workout:
Exercise - weight, all sets 10 reps unless noted

Incline Bench 65, 75, 85, 95,
Decline Bench 75,85,95,105
Flat Bench 120,130,140,150
Flys 60, 75, 80, 85x8

Lat Pulldowns 75, 90,105 110
Bent Over Rows (lbs/one DB) 17.5, 20, 22.5, 25
Closed Grip Rows 75,90,95,110
Seated Rows 60, 65, 70, 75

Calf Raises 120, 140, 180, 200, 220, 240


Weighted Declined Situps 5,10,10,15
Weighted Decline Crossover Situps 5,5,10,10


Cardio: 5 - wm, 25 speed intervals, 5 wd


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Notes: 3 day cycle this week as I had to miss monday due to an 8 oclock final and I was up all sunday night studying. Need to be rested up properly for all of this craziness.

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[DaRkAnGel]

Great job with the initiative to start one of these bad boys(they're damn hard to maintain lol). Those weights are decent to say the least for a beginner - keep training hard. One question, is your lower body strength extremely superior to upper body cause your squats blow everything outta the river? Do you do squats in a smith?

[AMcNeice]

is your lower body strength extremely superior to upper body cause your squats blow everything outta the river?

Yeah, it's pretty much you hit my hips and all muscles ceases to exsist. Played soccer seriously for about 10 years until last fall, I'm also out on my mountain bike about 4 days a week so that keeps the lower body going strong.

[AMcNeice]

Finished the three day cycle friday,sat then went out of time so no time to post. I've decided to switch things up and go to a four day cycle as I felt like I was glossing over some of the muscle groups by trying to cramp everything into three days.

[AMcNeice]

May 11th, 2004

Chest:
Incline Bench - 65, 75, 85, 95
Decline Bench - 75, 85, 95, 105
Flat - 125, 135, 145, 155
Flys - 60, 75, 85, 90


Biceps:
Standing Barbell Curls - 45, 50, 55, 60
Preacher Curls - 45, 50, 55, 65
Concentration Curls - 20, 25, 25, 30
Alternate DB Curls - 17.5,20,22.5,25

Cardio : 5 minutes Warmup, 25 minutes (hilly setting), 5 minute warmdown

[AMcNeice]

may 12, 2004


Back:

seated pulldowns - 75, 90, 105, 120
Bent Over Rows - 20,25,30,35
Closed Grip Pulldowns - 75,90,105,110
Seated Rows - 60,75,90,95
Good Mornings (funny) - 25,25,25,25

Tricpes:

Pulldown : 45,55,60,65
Reverse Curls: 15,20,25,30
Cable Pulls:30,45,60,65
Straight Bar push: 45,60,65,75


Cardio : 5 minutes warmup, 20 minutes HIT, 5 minutes warmdown

[AMcNeice]

Got the gym on Thursday (may 13) to do shoulders, abs and forearms. No legs on friday as I had to move apartments and carrying a couple truckloads of boxes down 2 flights of stairs and then up 3 taxed my whole body.

I'm going to attempt to start putting my protien/carb/fat splits at the end of each day. We shall see how that goes.

[AMcNeice]

May 17th, 2004

Chest:
Incline Bench - 65, 75, 85, 95 x 6
Decline Bench - 85, 95, 105, 110
Flat - 125, 135, 145, 155
Flys - 60, 75, 85, 90
Cable Cross Overs - 20, 25, 30, 35 (per arm)


Biceps:
Standing Barbell Curls - 45, 50, 55, 60
Preacher Curls - 45, 50, 55, 65
Concentration Curls - 20, 25, 25, 30
Alternate DB Curls - 17.5,20,22.5,25 x 6

all sets have 10 reps unless otherwise noted.

Cardio : 5 minute warmup, 30 minute speed intervals, 5 minute warmdown