JayKay's new workout journal!

[jaykay]

Well with the advice from others, I'm starting a workout journal, and I hope it'll be motivating for me! Feel absolutely free to provide any feedback!
My trainer taught me 6 different workouts, which I rotate, so I'll post those, as well as the amount of weight from when I started and where I'm at now.
I lift 3x/week, rotating the workouts. On non-lift day, I do 30 min cardio (mod running and jump rope).

Workout 1- legs/abs:
April 5, 2007---> NOW (June 1, 2007):
- Bench crunches, 3*12---> 3*20
- Smith machine squats, bar only, 3*12---> added 30#, 3*15
- Theraball crunches, 3*20---> added 5# plate
- Leg press, sled only, 3*12---> added 70#, 3*15
- Alternating oblique twists on mat, 3*20---> added 10# plate, 3*30
- Deadlifts, 25# barbell, 3*15---> added 20#
- Decline crunches, 2*10---> 3*15
-Recently added Leg extension machine, 3*12, 50#
15 min run warmup (5.5 speed 2.0 incline), 10 min high intensity interval run at end, 10 min jump rope

Workout 2- back/biceps/abs
- Lat pulldown, 60#, 3*12---> 75#, 3*15
- Alternating dumbbell bicep curls, 10#, 3*20---> 12.5#, 3*15
- Cable crunches, 3*20, 60#---> 70#
- Dumbbell bentover row, 3*20, 10#---> 15#
- Barbell bicep curls, 3*12, 25# barbell--> 3*15, added 5#
- Roman chair back extension, 3*12--->3*15, added 5# plate
- Oblique toe touch w/ theraball, 3* 20---> 3*45
- Full crunches, 3*12---> 3*20
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

Workout 3- Chest/triceps/shoulders
- Bench dumbbell press, 3*12, 7.5#---> 3*15, 12.5# dumbbells
- Tricep kickbacks, 3*12, 5#---> 10# dumbbells
- Seated shoulder press, 3*12, 7.5#---> 10# dumbbells
- Bench dumbbell fly, 3*12, 5#--->3*10, 12.5#
- Lateral/anterior raises, 2 sets of 10 alternating, 5#---> 3 sets of 10 alternating, 7.5#
- Straight bar cable tricep push downs, 3*15, 30#---> 40#
-Narrow grip presses (for triceps), 2*10, 25# barbell---> 3*10, 28#
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope
continued on next post...

[jaykay]

Workout 3- legs/abs
- Smith machine single-leg lunges, 3*12, bar only--->3*15, added 10#
- Bench leg raise/ceiling touch, 3*10--->3*12
- Wide leg press, 3*15, sled only---> added 50#
- Calf raises on leg press, 3*15, sled only---> added 50#
- Bridge oblique twists, 3*20---> same
- Hack squats, 3*10, sled only---> 3*12
- Glute Kickbacks, 3*15---> same
- Hanging leg raise, 3*15---> same
15 min run warmup (5.5 speed 2.0 incline), 10 min high intensity interval run at end, 10 min jump rope

Workout 4-back/bicep/abs:
- Deadlifts, 25# barbell, 3*15---> added 20#
- Upright rows, 3*12, 25# barbell---> added 10#
- Bridge for abs, 3*20 seconds---> 3* 40 seconds
- Straight arm lat pulldowns, 3*12, 30#--->3*12, 42#
- Cable bicep 21's, 3x, 25# barbell--->added 5#
- Hanging oblique leg raises, 3*20--->3*30
- Concentrated curls, 3*12, 10# dumbbell--->12#
- Oblique bridge, 3*30 seconds--- >same
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

Workout 6- chest/tricep/shoulder:
- Incline bench dumbbell presses, 3*12, 7.5#--->10#
- Barbell shoulder presses seated, 3*10, 25# barbell--->same
- Single arm cable tricep pushdown, 3*12, 20#--->same
- Modified push ups, 3*10---> same
- Standing incline reverse flyes, 3*8, 5# dumbbell---> 3*10
- Bench dumbbell pullover, 3*12, 5# dummbell---> same
- Reverse grip cable tricep pushdown, 3*10, 35#---> 3*12
- Single arm lateral raises, 3*12, 5# dumbbell---> 3*15, 8#
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

That's great detail you posted and shared. You obviously are keeping a journal to be able to note the progress you have made. That is great and that's one of the benefits of journaling, to chronicle your progress in your journey to superfitness.

But in another thread you indicated that you haven't seen the progress that you would like. Maybe you might want to change your workout, concentrating on the basic compound lifts with more sets, fewer reps per set and greater weight. Just an idea. I'm sure others will jump in and have their comments.

Keep your journal up. I'll be checking it out and giving you a rah-rah from time to time. Keep the pedal to the metal and don't quit until the fitness miracle is complete.

Have a great weekend!

[Lady C]

You probably need to change up that workout. Especially if after a couple months you've not seen progress. This is what I see - Too much volume - not enough weight. OR alternate the heavy sets, low reps with the lighter sets, lots of reps.

Drop all those sets down to half as many reps. Which means picking higher weights. I would also only do 2 exercises per body part if it is a big muscle and only 1 for the smaller ones. Bench 2; shoulders, triceps 1.

[jaykay]

Lady C, that's a good suggestion- I'll try shortening the reps and increasing weight amount. That also means a shorter workout!
Should I try something like 3 sets of 6, with heavier weights? And the last set should make the muscle group feel exhausted so that I have a hard time completing the last few reps in the last set, right?

[Lady C]

3 x 6-8 is perfect! Don't be alarmed if you can only do 2 sets at first - just keep trying.

[CF-OC_gal]

I agree with the direction and comments that Lady C has given you, but I would say correct or adjust your workout by learning and doing compound exercises. Apart from the weights being quite light, there are very few things you do that will leave you breathing hard. That is a good indication that you are taxing your muscles. I'll outline in red the exercises which have the potential to do you some good out of all that you do in a workout.

Workout 1- legs/abs:
April 5, 2007---> NOW (June 1, 2007):
- Bench crunches, 3*12---> 3*20
- Smith machine squats, bar only, 3*12---> added 30#, 3*15
- Theraball crunches, 3*20---> added 5# plate
- Leg press, sled only, 3*12---> added 70#, 3*15
- Alternating oblique twists on mat, 3*20---> added 10# plate, 3*30
- Deadlifts, 25# barbell, 3*15---> added 20#
- Decline crunches, 2*10---> 3*15
-Recently added Leg extension machine, 3*12, 50#
15 min run warmup (5.5 speed 2.0 incline), 10 min high intensity interval run at end, 10 min jump rope

Workout 2- back/biceps/abs
- Lat pulldown, 60#, 3*12---> 75#, 3*15
- Alternating dumbbell bicep curls, 10#, 3*20---> 12.5#, 3*15
- Cable crunches, 3*20, 60#---> 70#
- Dumbbell bentover row, 3*20, 10#---> 15#
- Barbell bicep curls, 3*12, 25# barbell--> 3*15, added 5#
- Roman chair back extension, 3*12--->3*15, added 5# plate
- Oblique toe touch w/ theraball, 3* 20---> 3*45
- Full crunches, 3*12---> 3*20
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

Workout 3- Chest/triceps/shoulders
- Bench dumbbell press, 3*12, 7.5#---> 3*15, 12.5# dumbbells
- Tricep kickbacks, 3*12, 5#---> 10# dumbbells
- Seated shoulder press, 3*12, 7.5#---> 10# dumbbells
- Bench dumbbell fly, 3*12, 5#--->3*10, 12.5#
- Lateral/anterior raises, 2 sets of 10 alternating, 5#---> 3 sets of 10 alternating, 7.5#
- Straight bar cable tricep push downs, 3*15, 30#---> 40#
-Narrow grip presses (for triceps), 2*10, 25# barbell---> 3*10, 28#
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope
continued on next post...
Workout 3- legs/abs
- Smith machine single-leg lunges, 3*12, bar only--->3*15, added 10#
- Bench leg raise/ceiling touch, 3*10--->3*12
- Wide leg press, 3*15, sled only---> added 50#
- Calf raises on leg press, 3*15, sled only---> added 50#
- Bridge oblique twists, 3*20---> same
- Hack squats, 3*10, sled only---> 3*12
- Glute Kickbacks, 3*15---> same
- Hanging leg raise, 3*15---> same
15 min run warmup (5.5 speed 2.0 incline), 10 min high intensity interval run at end, 10 min jump rope

Workout 4-back/bicep/abs:
- Deadlifts, 25# barbell, 3*15---> added 20#
- Upright rows, 3*12, 25# barbell---> added 10#
- Bridge for abs, 3*20 seconds---> 3* 40 seconds
- Straight arm lat pulldowns, 3*12, 30#--->3*12, 42#
- Cable bicep 21's, 3x, 25# barbell--->added 5#
- Hanging oblique leg raises, 3*20--->3*30
- Concentrated curls, 3*12, 10# dumbbell--->12#
- Oblique bridge, 3*30 seconds--- >same
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

Workout 6- chest/tricep/shoulder:
- Incline bench dumbbell presses, 3*12, 7.5#--->10#
- Barbell shoulder presses seated, 3*10, 25# barbell--->same
- Single arm cable tricep pushdown, 3*12, 20#--->same
- Modified push ups, 3*10---> same
- Standing incline reverse flyes, 3*8, 5# dumbbell---> 3*10
- Bench dumbbell pullover, 3*12, 5# dummbell---> same
- Reverse grip cable tricep pushdown, 3*10, 35#---> 3*12
- Single arm lateral raises, 3*12, 5# dumbbell---> 3*15, 8#
10 min rowing warmup, 10 min high intensity interval running at end, 10 min jump rope

You can see how little bang you get for the time spent in the gym. Ask your trainer to teach you how to do the following:

• Back squat with a barbell
• Standing military press
• (regular) deadlift
• Good mornings
• Bench Press
• Pushups and variations
• Bar dips and Pull ups
• Seated rowing and pull downs
• T-bar and Bent over rowing

Build your strength and stamina with those. You will need strong abs, arms and calves to do them so don't worry about wasting lots of time on isolation work for them or do them when you get up in the morning for 10 minutes. I'd split off the cardio into alternate days from weight training - do ab work then if you feel like it. Also learn to do good dynamic light weight warmups for 10-15 minutes before starting your workout. Don't forget to stretch afterwards.

[CF-OC_gal]

Here's the link to the other post you made which has more information.

I'm 23, female, 5"4' and about 135 #. Body fat is about 22%, which is what I'm working on decreasing.
I think one problem is I've been much hungrier lately..I recently started a new job and am constantly busy. I find it impossible to stick to 1500 kcal/day. Then if I reached 1500, I think to myself, I'll have a small piece of chocolate to hold me over, but I end up eating more junk food because of my hunger. Maybe I should just increase to 1700, so that I can eat another healthy snack or two instead of junk.

Your stats are almost the same as mine were when I came to this board. The difference was that I was twice your age and 3lbs heavier and didn't care if I lost weight or BF% (Actually I'm envious. I'd like those stats again at my current fitness level) ) Now I am @19% BF, 124-126lbs and eat 3000 calories a day. After spending some time here I gave full body workouts a try with compound exercises (The ones I've listed above). I got a better workout in less time and achieved my goal of better overall fitness. The higher calories and lower weight was a fringe benefit that came with a stoked metabolism.

Lately my diet has vastly improved, meaning including more lean protein, veggies. However, my ratio is usually 40-50% carbs, with fats and protein being almost equal, sometimes one is a little more or less than the other.

I think you really need to eat more than 1700 cals a day no matter what you workout looks like. Your macronutrient ratio's don't look bad so it must be what you are choosing to eat. Everyone has to cut back on sweets, white/refined sugar and flour products and moderate their excess alcohol and sweet fruit intake when they are learning how to change their lifestyle. Portion control is an under-utilized skill not a penalty in the form of denial.

What do you think?

[jaykay]

Well I'm not sure about all of that..
According to my trainer my energy needs are 2300 cal/day, and since I'm trying to lose BF, it's 1700/day.
Additionally, some of the exercises I do that you did not highlight do leave me breathing hard. Also, with those new exercises you suggested, does that really give a balanced workout of all muscle groups? I have left my previous location and no longer have a trainer.

I am on Brat's side with her list of suggested barbell exercises with the exception of the good mornings. And as previously stated, try heavier weights and fewer reps. Your workout will not necessarily be shorter as you'll find that you'll need longer recovery time with the heavier weight.

These compound exercises will definitely work all muscle groups. Take those pink dumbells and toss them out the window. You'll get far greater tricep payback doing overhead presses than those light dumbell kickbacks.

Try it, you might like it, and you'll probably get better results than what you are getting from your current workouts.

[jaykay]

Ok I will try those exercises. I don't have a trainer now, do you think I can figure those out on my own from online videos etc?

[CF-OC_gal]

You should get a balanced workout from doing these. Just choose 5-6 different exercises per workout, not all. If you go to this site they tell you what muscle groups the major emphasis is on and show you how it is performed.

See if your gym has a trainer you can hire for a couple of sessions and ask to learn these movements specifically. If you are unsure of form and wnat to teach yourself then you can give the exercises a try and come back here for feedback. Youtube has some good videos too.

Start light. For sure bodyweight movements like push ups, chin ups and dips will be tough at first but keep at them. They will enable you to do more challenging workouts as you get better at them.

(Good mornings are excellent for developing hamstring strength with a free weight. In addtion it involves enough core stabization, gluteus and ab work that it's value in developing the whole core area when moving a weight cannot be overlooked. )

[jaykay]

Thanks to everyone who's helped me out so far, especially Brat!
I've reviewed the exercises you suggested and am trying to make a work out schedule. Can you please help? Below I've listed the exercises, plus I kept a few more that I feel like I get a good workout from. They're still divided up into 3 groups as you can see. I don't know if it's better to do all legs or back/bicep (for example) one day or mix it up? I'd like to have several different combo's to rotate so that my muscles don't get used to the exercises. I know you said do only 6 in one workout, so feel free to further cut out what you don't think is needed.
Why is it better to do my cardio on non-lifting days? (Does the cardio look okay to you btw?)
I hope I can start the new exercises at moderately decent weights.

3 sets, 6-8 reps
6 exercises per session

Back/biceps
Deadlift- regular
Lat pulldown
Bentover row
Alternating bicep curls
Back extension on roman chair
Bicep 21’s
Seated row machine
Pull ups

Chest/tri/shoulder
Barbell shoulder press
Shoulder press
Bench Press
Standing military press
Tri pushdown on cable
Fly
Push ups
Bar dip

Legs
Hacksquats
Smith machine squats
Good mornings
Leg press
Smith machine single leg lunges
Back squat with a barbell

[Lady C]

Originally Posted by jaykay

Back/biceps
Deadlift- regular
Back extension on roman chair
Pick one of the following
Lat pulldown
Bentover rows
Seated row machine
Pull ups
Pick one of the following
Alternating bicep curls
Bicep 21’s (what are these?)


Chest/tri/shoulder
Pick one of the following - alternate for different workouts.
Barbell shoulder press
Shoulder press
Standing military press
Pick one or two of the following
Bench Press
Fly
Push ups
Pick one of the following
Tri pushdown on cable
Bar dip

Legs
Pick two of the following - alternate for different workouts
Hacksquats
Smith machine squats
Leg press
Smith machine single leg lunges
Back squat with a barbell

Good mornings
Add something like stiff leg deadlifts or hamstring curls for the hams.
Consider adding calf raises

Too many exercises for the same muscles. See my changes in red. When do you work your abs? Maybe add them in on leg or cardio days.

I like to alternate my cardio and weight days. Others do both on same day-cardio in am, weights in pm.

[CF-OC_gal]

I agree for the most part with Lady C's recommendations, but I still think it is too much volume. Get your heart rate up by shortening rest periods between sets or the speed in which you do a repetion with correct form.

You really don't need things like chest flyes or bicep curls unless you purposely want a bodybuilding style workout. I would not bother with 2 hamstring exercises. If you are doing your squats with proper (stay on your heels) form your glutes and hammies will get hit hard.

One more thing. Forget that the smith machine even exists. Use it to hang your hoodie on when you go to the gym (just kidding about that - I wouldn't want you to get in trouble) . Actually gymgirl put it to good use learning handstand pushups. I've also used it for doing bodyweight reverse rowing.

The reason for alternating cardio IMHO is that it gets you into the habit of going to workout 6 days a week while allowing your body 1 full day of recovery from strength training in between. It also allows you to focus all you effort/ energy on one kind of training. That way they each get an equal share of what you've got to give, hopefully resulting in higher intensity workouts.