| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
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16-Jun-04, 10:49 PM
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#1
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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My Fitness Journal
Stats: Height 5'8", Sex Male, Weight 160 lbs, Age 17
I'm creating this to watch improvements in my lifts and fitness levels. I am not posting my normal routine because I read things and change my workout schedule so often it's not worth it. I just plan to post what I did for the day, whether it be lifting or cardio. I will just start with today. FEEL FREE TO CRITICIZE/OFFER SUGGESTIONS!
Now keep in mind, yesterday I did a 5 mile run (~40 minutes), 10 pullups, 20 dips, 80 pushups and 100 situps as part of a naval academy workout routine.
LEGS, Wednesday, June 16, 2004
Squats 8 x 160 lbs, 8 x 180 lbs, 4 x 200 lbs, 4 x 200 lbs
Calf Press on Leg Press 10 x 350 lbs, 8 x 400 lbs, 8 x 450 lbs
Leg Extensions 8 x 80 lbs, 8 x 90 lbs, 8 x 100 lbs
Notes: Squats to parallel, previous best 8 x 170 lbs! Leg Extensions are done 4 left, 4 right, 4 left, 4 right. The weight is total between both legs.
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Last edited by gcs118; 19-Jun-04 at 12:58 AM.
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17-Jun-04, 12:49 AM
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#2
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Registered User
Join Date: Feb 2004
Posts: 133
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It is great you are starting a journal. Good luck and keep up to good job!
Jo
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17-Jun-04, 11:06 PM
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#3
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by gcs118
Stats: Height 5'8", Sex Male, Weight 160 lbs
Now keep in mind, yesterday I did a 5 mile run (~40 minutes), 10 pullups, 20 dips, 80 pushups and 100 situps as part of a naval academy workout routine.
LEGS, Wednesday, June 16, 2004
Squats 8 x 160 lbs, 8 x 180 lbs, 4 x 200 lbs, 4 x 200 lbs
Calf Press on Leg Press 10 x 350 lbs, 8 x 400 lbs, 8 x 450 lbs
Leg Extensions 8 x 80 lbs, 8 x 90 lbs, 8 x 100 lbs
Notes: Squats to parallel, previous best 8 x 170 lbs! Leg Extensions are done 4 left, 4 right, 4 left, 4 right. The weight is total between both legs. |
Damn, do you think you did enough today?????????????? 
-Amy |
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18-Jun-04, 08:58 AM
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#4
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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Quote:
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Originally Posted by SurfinAmy
Damn, do you think you did enough today??????????????
-Amy |
Haha I even cut out one of my exercises. I'm in the process of reworking my entire workout routine so I can lift harder/heavier with fewer exercises. It seems like I'm doing this very often. I'm also trying to use only free weights, with the exception of the machines I like (eg leg press or crunch machine). |
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18-Jun-04, 11:30 AM
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#5
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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CHEST, Friday, June 18, 2004
Bench Press 8 x 130 lbs, 6 x 140 lbs, 2 x 150 lbs, 2 x 150 lbs
Incline Press 8 x 100 lbs, 8 x 110 lbs, 3 x 120 lbs
Decline Weighted Sit Ups 15 x 25 lbs, 15 x 35 lbs, 10 x 45 lbs
Upper Chest Machine 8 x 100 lbs, 8 x 110 lbs, 5 x 120 lbs
Notes: I alternate chest weekly, all barbell then the next week all dumbbell presses. This does not seem to be helping my bench increase too quickly. Any suggestions? Mix BB and DB? |
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19-Jun-04, 06:18 PM
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#6
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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CARDIO, Saturday, June 19, 2004
4 Games of Racquetball (~1.25 hour)
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19-Jun-04, 08:02 PM
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#7
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 29
Posts: 7,235
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Stick with either BB or DB for 4-6 weeks then change it instead of every other workout. I hope you post on a regular basis. I like seeing people's progress.
__________________
"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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21-Jun-04, 09:03 AM
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#8
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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I started my new program today because my legs were well rested, I had 2 days off, it was Monday, and I was eager to start my new routine. I got up at 8am instead of my usual 10:30am to lift, but I don't think the lack of rest had too much of an adverse affect. First time doing straight leg deadlifts, so the weight is light so I could learn proper form. I dropped my squatting weight because last time felt like hell @ 200 lbs, almost like maxing out, so I dropped it to be safe. Anyways...
LEGS, Monday, June 21, 2004
Squat 8 x 160 lbs, 8 x 170 lbs, 8 x 180 lbs
Heel/Toe Calf Raise 8 x 135 lbs, 8 x 145 lbs, 8 x 155lbs
Straight Leg Deadlifts 8 x 85 lbs, 8 x 95 lbs, 8 x 105 lbs
Wall Sit 1 minute |
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21-Jun-04, 09:37 AM
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#9
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Quote:
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Originally Posted by gcs118
CHEST, Friday, June 18, 2004
Bench Press 8 x 130 lbs, 6 x 140 lbs, 2 x 150 lbs, 2 x 150 lbs
Incline Press 8 x 100 lbs, 8 x 110 lbs, 3 x 120 lbs
Decline Weighted Sit Ups 15 x 25 lbs, 15 x 35 lbs, 10 x 45 lbs
Upper Chest Machine 8 x 100 lbs, 8 x 110 lbs, 5 x 120 lbs
Notes: I alternate chest weekly, all barbell then the next week all dumbbell presses. This does not seem to be helping my bench increase too quickly. Any suggestions? Mix BB and DB? |
Hey GCS -- I'm working to up my bench, too. I mix BB and DB because I like the ROM you get with DBs. Maybe we can learn from each other's journals. I'm posting my bench routine tomorrow.
Jason |
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21-Jun-04, 10:30 AM
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#10
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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Quote:
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Originally Posted by Klinger
Hey GCS -- I'm working to up my bench, too. I mix BB and DB because I like the ROM you get with DBs. Maybe we can learn from each other's journals. I'm posting my bench routine tomorrow.
Jason
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Awesome, I will check out your journal as well. My new routine mixes them, usually starting with barbell and moving to dumbbell. Example, flat BB bench, incline DB flyes, and the next week start with incline BB bench, and then DB flat bench. After a few weeks I'm hoping to see much better results. |
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22-Jun-04, 03:06 AM
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#11
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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CARDIO, Monday, June 21, 2004
Clubbing (~2 hours)
haha yes I was sweating my butt off by the end of the night. Great cardio if you keep movin' and bumpin'  |
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22-Jun-04, 01:59 PM
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#12
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Quote:
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Originally Posted by gcs118
CARDIO, Monday, June 21, 2004
Clubbing (~2 hours)
haha yes I was sweating my butt off by the end of the night. Great cardio if you keep movin' and bumpin' |
Hell yeah it counts as cardio -- good use of an alternative medium! (Just watch out for all that secondhand smoke.)
PS: Just posted my bench routine, which has a link to Dave Draper's page. Maybe we can motivate each other to kick that barbell's @ss.
Jason |
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22-Jun-04, 03:00 PM
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#13
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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Quote:
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Originally Posted by Klinger
Hell yeah it counts as cardio -- good use of an alternative medium! (Just watch out for all that secondhand smoke.)
PS: Just posted my bench routine, which has a link to Dave Draper's page. Maybe we can motivate each other to kick that barbell's @ss.
Jason
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Hell yeah we will. I'm heading up to the gym in an hour to get my BF% tested and then on to my bench routine. Bring it on! |
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22-Jun-04, 10:33 PM
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#14
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,307
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CHEST, Tuesday, June 22, 2004
Bench Press 8 x 130 lbs, 7 x 140 lbs, 3 x 150lbs
Dumbbell Incline Press 8 x 35 lbs, 8 x 40 lbs, 6 x 45 lbs
Dumbbell Flyes 8 x 25 lbs, 5 x 30 lbs, 5 x 30 lbs
Push Ups 19, 14, 15
Notes: Bench press is moving painstakingly slowly upwards, but I continue increasing reps so I can't complain too much. I think not eating 3-4 hours prior to lifting was detrimental. Dumbbells are for one hand, not combined weight  And push ups were to failure on each set, concluding my chest day workout.
If you were wondering why I did not eat 3-4 hours prior to lifting, I was told not to because I had my body fat percent tested. It came out to be around 8-9%! I thought it was higher but I'm happy. Knowing this, I think 7-8% would be nice. Just have to work on packing on that muscle!
The 8-9% was tested at 5'8" and 155 lbs. |
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23-Jun-04, 11:14 AM
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#15
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
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Nice bench, gcs -- I have some catching up to do if I want to hang with you. What's your max and your goal?
Body fat is a weird thing. I measured 8.8 percent in back to back weeks. The first time I thought it was a glitch (expected it to be 12+), but hey, I'll take it. Bad news is I'm not even remotely ripped at that %. 
Been trying to keep my diet clean, but my wife keeps buying muffins (at least they're low fat) and ice cream. I know I need to shwo restraint but sugar is so damn good...
Jason |
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Tags
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