Arith's new workout journal

[Arith]

Hi guys. Well, here goes again. I just joined a gym, i got tired of working out in my basement. I really want to get into better shape. I plan on watching the diet and working out hard. I havent lifted seriously in about 6 months and thought i really needed to get off my ass. Here is my first weight training day:

Monday Oct 02, 2006

Chest
Flat Bench
135 X 12
225 X 6
225 X 4
225 X 4
225 X 2
225 X 2

Incline Bench
135 X 10
185 X 3
185 X 2
155 X 5

Peck Deck
90 X 10
105 X 10
120 X 10
135 X 5

Shoulders
Upright Row
90 X 10
100 X 6
100 X 6
100 X 4

Side Raise Machine
110 X 5
90 X 3
90 X 7
90 X 7

Rear Delt
80 X 10
100 X 3

Tricept
Pressdowns
100 X 10
120 X 8
120 X 8
120 X 7

Overhead Extension Machine
100 X 8
100 X 6
100 X 3

Abs
Crunches
50 X 2 sets

Twists
50

Comments: Well, today was a feeling out day. I havent worked out in several years at a gym so i was a bit overwhelmed with the options. I also had no clue what weights and rep ranges i would be at. I will tweak things next week so that i am going heavy for no more then 6 reps. I want to built up my strength. So, guys, how does this look? Any thoughts would be greatly appreciated. Thanks!

[Arith]

Well, all i can say is this: Oh God am i sore

I read your first post and thought "man is he going to be sore tomorrow."

Then I read your second post.

I was right.

Good workout!

[Arith]

Wednesday October 04, 2006

Back
Deadlift
135 X 15
225 X 10
245 X 6
245 X 4
245 X 3

Pulldowns
100 X 10
120 X 5
120 X 4
120 X 3

Seated Rows
130 X 10
150 X 8
160 X 7
160 X 6

Biceps
Bar Curls
85 X 9
85 X 8
85 X 6
85 X 4

Hammer Curls
40 X 8
40 X 8
40 X 8

Concentration Curl Machine
40 X 15
65 X 10
80 X 7
80 X 8

Abs
Crunches 50 reps X 2 sets

Comments: Well, ive come to discover that my back is the weakest part of my body. My grip also sucks and is holding me back. Any ideas on how to improve grip? God, i wonder why my back is so weak. Especially pulldowns. Decent workout though. Any comments or suggestions are most welcome.

[Arith]

Saturday October 07, 2006

Upper Legs
Leg Press
215 X 15
405 X 12
405 X 12
495 X 8
495 X 8
545 X 4
545 X 4
545 X 4

Leg Extension
110 X 10
130 X 4
130 X 4
130 X 4

Leg Curl
105 X 15
135 X 10
165 X 6
165 X 6

Calves
Seated Calf Raise
90 X 15
135 X 12
135 X 12

Standing Calf Raise
450 X 15
500 X 10
500 X 12

Abs
Crunches 2 sets of 50

Comments: Good workout. I was surprised how hard seated calf raises were. Felt pretty strong throughout.

[minime]

good workouts arith!

is there a reason u dont do squats? and stiff legged deadlifts are great for the hammies.

500 for standing calf raise is great! is that a smith machine?

[Arith]

Hi minime, I don't do squats because i had a discectomy done to my cervical spinal area. I other words, they went in, took out a disk in my neck and fused the two vertibrae together with a Titanium plate. I injured it practising Jui-Jitsu. I only lost about 2% of my neck movement but i hate having the bar across my upper back, its just uncomfortable. Also, the calf raises were done on a hack-squat machine, i stood facing inward and put my feet at the edge of the plate so i could get good range of motion.

[Arith]

Well, i got pretty sick last week. I ended up missing a few days of work and felt like total crap. I did not go to the gym so this week im starting up again. Here goes:

Monday October 16, 2006

Chest
Bench Press
135 X 12
225 X 6
225 X 5
225 X 5
225 X 3
225 X 3
225 X 3

Incline Bench
185 X 5
185 X 4
185 X 4
185 X 3

Pec Deck
4 sets X 135 X 10

Shoulders
Military Press (Hammer)
160 X 5
160 X 4
160 X 3
160 X 3

Upright Row
100 X 8
100 X 8
100 X 6
100 X 4

Side Raises
90 X 6
90 X 5

Triceps
Extensions
100 X 10
115 X 6
115 X 6

Pressdowns
70 X 10
70 X 10
Dropset 70-20

Comments: For missing a week i thought today went pretty well. I felt strong and i made some gains, increasing some sets and reps. I also added Military Presses to shoulders. Does this workout seem ok guys? Am i doing too much? Any thoughts or comments would really be helpful. Thanks!

Originally Posted by Arith

Well, ive come to discover that my back is the weakest part of my body. My grip also sucks and is holding me back. Any ideas on how to improve grip?

I'm a better "puller" than a "pusher" but others, like you, are just the opposite. It seems that most of us are one or the other.

If you have access to a pullup bar, try hanging for time. Don't go to failure, maybe 80% of your max hang time x 3 reps. The hanging will benefit your pull and your grip.