myles' journal

[Myles]

hi guys, im new to the forums. ive got a new routine to get me fit again.

This is my routine:

Monday:
Chest / Triceps

Wednesday:
Shoulders / Legs

Friday:
Back / Biceps

Tuesdays and Thursdays are Cardio.





Chest: Press-Ups

Triceps: Skull Crusher, Tricep Extension, Kick Back

Shoulders: Behind-Head Press, Arnold Press, Front Raisers

Legs: Deadlift, Squat, Calf Raises

Back: Bent-Over Row, Chin-Ups, Shrugs, Military Press

Biceps: Curl, Hammer Curl, Concentration Curl

Im 5ft9 weighing 154lb, my aim is to get to 175lb solid.

couple pics of me at the start of the week.

http://i74.photobucket.com/albums/i2...m/IMG_1521.jpg
http://i74.photobucket.com/albums/i2...m/IMG_1522.jpg



Today being Wednesday my workout was:

Behind Head Press - 12 x 40lb, 8 x 50lb, 7 x 50lb

Arnold Press - 12 x 15lb, 12 x 15lb, 10 x 15lb

Front Raises - 8 x 15lb, 10 x 15lb, 8 x 15lb

Deadlift - 15 x 60lb, 12 x 60lb, 10 x 60lb

Squats - 12 x 50lb, 10 x 50lb, 10 x 50lb

Calf Raises - 25 x 50lb, 20 x 50lb, 20 x 50lb

[gymgirl]

Hi miles-

welcome to DF and to the online journal section. There are a lot of great people here who will cheer you on and offer their $0.02 if you want it.

best of luck!

[minime]

hi myles and welcome! I hope you are eating lots of food! the workouts alone will not yield you any mass gain, unless you are eating to support it.

good luck!

Hi myles,

I'm glad you decided to join us in the Online Journal forum. I'll be following your training journal and privately cheering for you.

Have a great day!

p.s. I've been to London several times including two times on New Years Eve. One time at Big Ben and the other time at Trafalgar Square when the clock struck 12. A beautiful city that I hope to get back to one day soon.

[j2bryson]

welcome myles!
everyone here is really helpful and will give you some great advice

[Myles]

Ysturday i did went for a run, usually aim for about 15-20mins high intensity running, yesturday i pushed myself to go further interms of distance over the same time. afterwards i couldnt stop coughin up and hawkin up mucus, also felt a little sick while doin so, is there any reason behind this?

todays work out:

Bent Over Row - 18 x 40lb, 10 x 60lb, 10 x 60lb

Chin-ups - 3, 4, 2 -- usually i can do max of 8 if not mixed within workout

Military Press - 10 x 50lb, 10 x 50lb, 8 x 50lb

Shrugs - 20 x 30lb, 20 x 30lb, 20 x 30lb - i get an uncomfortable clickin in my back on the left side when performing these.

Curl - 10 x 30lb, 10 x 30lb, 10 x 30lb

Hammer Curl - 10 x 30lb, 10 x 30lb, 10 x 30lb

Concentration Curl - 8 x 20lb, 7 x 20lb, 7 x 20lb

the last few reps on the last set where intense and gave me some good burn.

[Myles]

not posted anything this week, so heres a summary of what ive done

Monday:

Skull Crushers - 30lb x 12, 30lb x 12, 30lb x 10

Tricep Extension - 15lb x 12, 15lb x 12, 15lb x 12

Kickbacks - 15lb x 12, 15lb x 12, 15lb x 12

Pressups - like the tough version of the atlas pressup, 3sets of 10
and various self resistence exercises

Tuesday:

cardio - again pushed myself to the same distance and time as week previous and saw a marked improvement.

Wednesday:

Behind Head Press - 10 x 50lb, 9 x 55lb, 7 x 60lb

Arnold Press - 15 x 15lb, 10 x 20lb, 10 x 20lb

Front Raises - 10 x 15lb, 10 x 15lb, 10 x 15lb

Deadlift - 12 x 65lb, 10 x 70lb, 10 x 75lb

Squats - 12 x 50lb, 12 x 50lb, 10 x 50lb

Calf Raises - 30 x 50lb, 30 x 50lb, 30 x 50lb

Thursday:

Skipped cardio, have come down with a slight cold and didnt want to make it worse running in this crap weather we've had recently

Friday:

Bent Over Row - 12 x 60lb, 12 x 60lb, 10 x 60lb

Military Press - 12 x 55lb, 8 x 55lb, 8 x 55lb

Shrugs - 20 x 30lb, 20 x 30lb, 20 x 30lb

Curl - 12 x 30lb, 10 x 30lb, 10 x 30lb

Hammer Curl - 15 x 30lb, 12 x 30lb, 12 x 30lb

Chin-ups - felt a slight twinge in my mid back, dont want to aggrevate a previous injury gave up after 1st set.

Concentration Curl - skipped due to above

Had to do an extended stretch out afterwards to relax my back, i think ill be sore tomorrow.