C-bad's fitness journal

[C-bad]

Alright.. well I payed for a pass at the YMCA (no more "day pass" deal) so I can go as often as I want. I'm thinking maybe weights one day cardio the next.. or maybe some cardio on days I do my upper body :confused:

I want to LOOK and FEEL good.. my goal isn't to be a strong man or a power lifter. So basically I guess I'd fit into the "body builder" catagory.. although I hate to use that word cause those guys on the magazines are so ripped, but hell I believe most of them are on 'roids anyhow
So its gonna be medium reps/couple (high intensity) sets for now, until I see what the results are like...

Well lets see now.. I'll throw in some ideas for a 5 day program
10reps/3 sets on most exercises. 30 seconds rest between sets.
M. Upperbody "pull"
-various back exercises
-tricep pull down, kick backs (5x5 for size)
-reverse wide chest machine (whatever that's called) :confused:
-arm shrugs
-squats (maybe do that on leg day??)
-maybe a little cardio while I'm there..?

T. cardio

W. Legs
-quads
-hams
-etc
(no cardio.. It's legs!)

T. cardio

F. Upperbody "push"
-benchpress (5x5) and other chest exercises
-shoulder press
-biceps (5x5)
-squats
-dips
- maybe some cardio :confused:

that makes the weekend a good time to rest from the "push" exercises, which will probably be the toughest on me.

Time to go upstairs and look for my old notes from highschool....

[C-bad]

Friday 5/15: first day of new routine

Upperbody PUSH

-bench press- now doing the machine which is basically an oly bar that slides on rails. I like this because if I can't get it up I can lock the bar in the position that its in if I lose strength.. safer until I build more strength
5x5 100lbs

-shoulder incline (DB): 30/arm 8x2
-wide chest incline (DB) 25/arm 8x2
-wide chest machine: 3x8 /80
-cable crossover 70/side 8x2
-tricep pull down: 5x5 120
-dips: none, arms were dead.

not "feeling the burn" as much as I'd like, but my muscles are quite tired. Workout is shorter than my previous "all-in-one" workout. Weekend now which is break time.

Monday "Uppebody PULL".

Tueday cardio (crosstrainer or something that involves legs- arms will be too sore to use rowing machine). Attempt to do 40min+
Max BPM for cardio: 220-21 x 80% = 160BPM. Try for 140-150bpm. Bring a watch!!

Wed: legs, abs, DO squats!

Thurs: cardio: Rowing machine 40min or 7000+ meters on the machine

Friday: same thing as yesterday, maybe change it a bit.

Link to pool/sauna/whirlpool temp: http://www.discussfitness.com/showth...644#post201644

research on zinc, magnesium, and B6 (or B complex)... ZMA is too expensive.

[C-bad]

Favorite Links:

Negatives (Eccentric) and The Beastly Arms Program~!
http://www.t-mag.com/nation_articles/273acc2.html

Animated Workout page
http://www.thetrainingstationinc.com...es.html#biceps

[C-bad]

Monday 5/17 workout
Biceps and Back

back:
1. deadlifts: 5x5 /90
2. Pulldown: 3x8 /80
3. seated cable row 3x8 /90
4. pullover 3x10 /80

biceps:
5. standing reverse curl 5x5 /30
6. Concentration curls 5x5 /35 incomplete
7. DB hammer curl 3x8 /20

8. DB shrugs 3x8 /55 incomplete.. fingers too tired to hold the weight. Might switch exercise.

dry sauna 15min.. sweated lots it was great.

Wish I could have done more on my biceps but they were already tired after doing all the back exercises.. maybe I'll switch them around. See how sore I am tomorrow I still want to do cardio.

[C-bad]

Didn't do cardio yesterday but cut the grass and took a long walk. Today cut the grass (backyard) and mildly sprain my ankle . My back is also still killing me from Monday cause I either overtrained but most likely had ****ty form on my deadlift. So no squats today I'll just stick to the machines, if I decide to go at all.

Legs (for today): I haven't worked out my legs since the 7th, which was my weekly full body workout.

Leg extention quads: 3x8 /90
Leg curl hams: 3x8 /75
calf raise- bad idea
leg press - 5x5 (will be replaced with squats soon hopefully)

throw in shoulders today, too much chest to work them properly on Fridays
-shoulder incline (DB): 30/arm 3x8
-Wide Grip Barbell Upright Rows 3x8
-DB front raises 3x8

[C-bad]

Sunday 23rd

Didn't do any exercise this past week except for monday cause my back was still nagging me and I sprained my ankle on Wed. So I missed my leg workout and upperbody on Friday (was kinda lazy too) so I'm gonna do my Friday routine today. My ankle is feeling alot better but still gotta be easy on it, and my back is now 100%. I'm gonna put my shoulders on Wednesday with my leg workout cause they were holding me back last week from being able to do all the tricep exercises I wanted to do.

Today's completed workout

Smith Benchpress: 110 5x5 incomplete last set
Wide chest machine: 87.5 8x3
Tricep pull down: 125 5x6
cable crossover: 70/side 8x2
skull crushers: 40 5x5
DB chest incline: 30/ 8x3

note:
shoulder incline moved to leg day (leg/back/shoulder day)

[C-bad]

Schedule for this week: (weights from previous workout)

Monday (tomorrow):
LEGS/ABS/SHOULDERS

note: ankle is still not 100% so no squats yet.

-Leg extention quads: 3x8 /90
-Leg curl hams: 3x8 /75
-calf raise- 3x8 /60 (little less weight than last time)
-leg press - 5x5 (will be replaced with squats soon hopefully)

-Abs: haven't decided specific workout yet.

-shoulder incline (DB): 30/arm 3x8
-Wide Grip Barbell Upright Rows 3x8
-DB front raises 3x8

Wednesday:
Biceps and Back

back:
1. deadlifts: 5x5 /90
2. Pulldown: 3x8 /80
3. seated cable row 3x8 /90
4. pullover 3x10 /80

biceps:
5. standing reverse curl 5x5 /30
6. Concentration curls 5x5 /35 incomplete
7. DB hammer curl 3x8 /20

8. DB shrugs 3x8 /55 incomplete.. fingers too tired to hold the weight. Might switch exercise.


Friday
Chest and triceps

Smith Benchpress: 110 5x5 incomplete last set
Wide chest machine: 87.5 8x3
Tricep pull down: 125 5x5
cable crossover: 70/side 8x2
skull crushers: 40 5x5
DB chest incline: 30/ 8x3
dips if possible


following week will go back to normal. Might put in a shoulder day but I like the way it is at the moment.

[C-bad]

Tuesday: (Monday workout cancelled.. holiday) First leg workout in almost 2 weeks
Legs/Shoulders/Abs

-squats: 5/8x5 /50 first time doing squats. More or less practise to get proper form. Will increase weight by 20lbs next week
-calf raise: 12x3 /55
-leg curl hamstring: 8x3 /80 <-failed

DB shoulder press: 8x3 /35 trouble on last rep, repeat weight next time or switch to 5x5
-barbell upright row: 5x5 /40lbs
-DB front raises 8x3 /15 each
-DB shrugs 8x3 /55 each

abs:
regular crunches 20
side crunches 20 each side
legs raise 10/5

tomorrow biceps/back or cardio. Might push chest/triceps to Sat if nessesary.

[C-bad]

Got lazy over the last week but still no excuses ... anyways regardless of hauling dirt around for 3 hours this morning I still went to workout, and was happy with my workout! :

Tuesday June 1st
back and biceps

1. Deadlift: 5x5 /110 (+ 150 4x1). I don't know how much I can lift, but I don't want to hurt myself. I can feel it in my lower back a bit with the current workout so I still gotta work on form
2. Pulldown 8x3/90
3. seated cable row <-- deleted from workout
4. Pullover 10x3 /90

biceps
5. standing reverse curl 5x5 /40 (trouble with positive movement.. damn wrists are weak)
6. Concentration curls 5x3 /35 (lowered the sets)
7. DB hammer curls 8x 20/15/10lbs