Rats's first journal

[Rats!]

Hey all! I've decided to start a journal to keep track of my fitness gains so I might as well make it public and see what people have to say. I've been on a diet and exercise routine since New Year's but now I feel like I'm starting to slack off so hopefully this will motivate me to get back on track.

Currently, I'm 18 years old, 6 feet tall, 170 lbs., 12-14% fat. On New Year's I was 189 lbs. and 20-21% fat, and decided that it's time for me to lose all this flab, gain muscle, basically look like a man! I have been sedentary my whole life and my muscles are totally undeveloped. My long term goal is to reduce my fat to 7-9% and get my weight back up to 180-190 lbs.

I'm working with a personal trainer on Mondays, Tuesdays and Fridays. This will be my normal weekly routine from now on:

Sunday: Run 3-4 miles
Monday: Legs
Tuesday: Back/Biceps
Wednesday: Rest or HIIT running (depending on how my legs feel )
Thursday: HIIT running or run 2-3 miles
Friday: Chest/Shoulders/Triceps
Saturday: HIIT running or rest

I'll try to stick to this schedule as well as I can. For abs/lower back I don't really have a schedule, I just do them whenever I have time, usually twice a week.

[Rats!]

Monday was Legs Day! First time I've done legs in almost 2 months so I took it easy.


Dumbbell Ball Squats
1x20 @ bw - Warmup
1x15 @ 30 lbs.
2x15 @ 35 lbs.

Lying Leg Curls
1x15 @ 50 lbs. - Warmup
1x15 @ 60 lbs.
1x15 @ 65 lbs.
1x12 @ 70 lbs.

Step Ups
28 steps/60 sec. @ 10 lbs.
27 steps/60 sec. @ 15 lbs.
26 steps/60 sec. @ 15 lbs.
27 steps/60 sec. @ 15 lbs.

I've never done this exercise before so my trainer had me use low weights. Keeping my balance was harder than stepping onto the platform!

Seated Calf Raises
4x15 @ 45 lbs.

Leg Extensions
2x15 @ 65 lbs.
1x12 @ 70 lbs.

[Rats!]

My food today, so far:

5:45 AM - 1 cup oatmeal
7:00 AM - 3 eggs
8:30 AM - 1 navel orange
10:15 AM - sandwich (4.5 oz turkey breast between 2 slices of rye bread)
11:50 AM - 1.5 oz. turkey breast and 1/2 cup cooked vegetables
1:00 PM - 1 baked potato
2:15 PM - 3/4 cup organic yogurt

[gcs118]

I'm not sure if you mentioned your gender? Also, if your "trainer" designed that legs day for you I'd fire them immediately!

[Rats!]

Male... I haven't done legs for a long time so I was taking it easy yesterday. Yeah I know you think those weights are too low/reps are too high, but I'm weaker than most people.

[gcs118]

Originally Posted by Rats!

Male... I haven't done legs for a long time so I was taking it easy yesterday. Yeah I know you think those weights are too low/reps are too high, but I'm weaker than most people.

I don't have a problem with the weights/sets/reps, I have a problem with the exercises. I don't care how weak you are, you can still squat and do stiff legged deadlifts at the least. Those two in themselves constitute a legs day if you go hard enough. I add in calf raises and voila - my legs day. If you are physically/medically unable to perform those exercises then there isn't much you can do about it, but the isolation movements (leg curls/extensions) are far from ideal.

EDIT - I hope that doesn't sound harsh or mean, just offering my opinion

[midgetcop]

Your split and schedule looks good. Congrats on deciding to take charge of your physical well-being! :

As far as your leg workout goes, what your trainer has you doing is pretty lame IMHO. But if you're paying $$ and if you start to see results than that will be better than nothing.

I don't know how long you'll be seeing this personal trainer, but consider replacing some of those leg exercises with squats when you get a chance. You don't have to have terribly strong legs to start with a light weight and basically just get used to the movement/form.

[threenorns]

Originally Posted by gcs118

I'm not sure if you mentioned your gender? Also, if your "trainer" designed that legs day for you I'd fire them immediately!

dang - if he were female described as "18 years old, 6 feet tall, 170 lbs., 12-14% fat", i think a beginner fitness program would be the LAST thing she'd need - y'all'd be clamouring for photos, LOLOLLL

[Rats!]

thanks for the input... I'll talk to my trainer tomorrow about it


I did back/biceps on Tuesday


Assisted Chin-Ups
1 x BW - failure
1 x -28 lbs.
2 x -40 lbs.
3 x -52 lbs.
4 x -58 lbs.
5 x -64 lbs.
6 x -76 lbs.
7 x -82 lbs.
8 x -88 lbs.
9 x -100 lbs.
10 x -106 lbs.
10 x -106 lbs.
9 x -100 lbs.
8 x -94 lbs.
7 x -88 lbs.
6 x -82 lbs.
5 x -76 lbs.
4 x -70 lbs.
3 x -64 lbs.
2 x -58 lbs.
1 x -52 lbs.

Hammer Curls (21s)
2x10 lbs.
1x8 lbs. to failure - I got 12 at the end.

Cable Curls
12x35 lbs.
10x35 lbs.
30 lbs. to failure - got 15.




Today I ran 3 miles in 23:30

[tim_mcf]

That's a ton of chinups - you rock! The 21s are great, they really make you burn. Good run, too...keep it up!

[Rats!]

Chest/Triceps/Shoulders yesterday.

Incline Bench Press - first time doing incline with a barbell
1x12 @ 45 lbs.
1x12 @ 65 lbs.
1x10 @ 70 lbs.
1x10 @ 65 lbs.
1x10 @ 55 lbs.

Incline DB Press - alternating, on exercise ball
1x15 @ 12 lbs.
1x12 @ 20 lbs.
1x10 @ 20 lbs.
1x10 @ 15 lbs.

DB Fly - on exercise ball
1x12 @ 12 lbs.
1x10 @ 20 lbs.
1x10 @ 15 lbs.
1x10 @ 12 lbs.

DB Shoulder Press supersetted with DB Lateral Raise
1x10 @ 8 lbs.
2x10 @ 10 lbs.
1x8 @ 10 lbs.

Tricep Pushdown
1x10 @ 60 lbs.
1x9 @ 50 lbs.
1x9 @ 45 lbs.
1x9 @ 40 lbs.


Big improvement on the tricep pushdowns. Last week I had a hard time with 45 lbs! Also adjusted my form on them.

[Rats!]

Almost forgot... Thursday morning I did this abs/lower back routine but I don't know the names for some of the exercises:

60 sec. plank
2x30 crunches
2x20 bicycle things :confused: anyone know what they're really called?
2x25 things where you lie face down and lift your body as high as you can
30 sec. plank

anyone have any suggestions for other good exercises?

[gcs118]

For abs hanging leg raises where you are in the "chair" hanging and lift your knees to your chest or feet straight out in front of you, or decline sit ups with weight on you.

For lower back hyperextensions work well, as do many compound movements (eg deadlifts, SLDLs, GMs, etc.).

Great improvement so far :

[midgetcop]

One of my personal favorities, the bicycle.

[Rats!]

Saturday and Sunday:

Screw running! I spent all weekend at the beach and in the pool... first time I've been at the beach in nearly a year so I got an awesome tan'


and I'm switching my schedule around since I have Monday off work.

Mon: rest
Tues: Legs or Back/Bis
Wed: run 3 mi.
Thurs: Back/Bis or Legs
Fri: Chest/Shoulders/Tris
Sat: rest or HIIT run
Sun: goin to the beach again


next week goes back to the normal routine