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05-Sep-03, 09:56 AM
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#1
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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Timbers journal
34 yrs. old
5'6"
115 lbs
guessing body fat at 20%
I will be going to the gym Monday, Wednesday and Friday.
Cardio will be walking or swimming at least twice a week. I don't need to lose any weight, but just need to do it for "the heart"
Friday 9/5
bicep curls 1x12, increase weight, 2x8
tricep pull downs 1x12, increase weight, 2x8
shoulder dumb bell press 1x12, 2x8
lat pull down 3x8
leg extensions 1x12, increase weight, 2x8
leg curls 1x12, increase weight, 2x8
lunges 3x8
No abs today, ran out of time...
First day back in a gym...felt great and diffinitly gave me more options than working at home 
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Last edited by Timbers; 05-Sep-03 at 10:00 AM.
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05-Sep-03, 10:39 AM
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#2
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Registered User
Join Date: Jul 2003
Location: Cleveland, Ohio
Age: 36
Posts: 1,091
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Last time I saw a pic of you, you were nowhere near 20% body fat
__________________
I'm bulking because my girlfriend says that she wants to see more of me.
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05-Sep-03, 10:40 AM
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#3
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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Just a guess. I've never had it done to find out. *shrug*
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05-Sep-03, 07:36 PM
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#4
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IronStang
Join Date: May 2002
Location: NJ
Age: 29
Posts: 3,144
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Great going Timbers! Keep up the good work at the gym, you're doing great!
__________________
"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee -
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08-Sep-03, 09:55 AM
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#5
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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morning 9/8
Abs
Roman chair leg lift 12x3
ab machine 12x3
crunches 100
Legs
leg press 1x12 2x8
leg curls 1x12 2x8
leg extensions 1x12 2x8
Shoulder
shoulders (lift bar in front of body up to upper chest) 3x8
shoulder press 1x10 2x8
Chest
bench press 1x12 2x8
flys 3x12
Bicep
barbell curl 1x12
preacher curls 3x6
Tricep
pull downs 3x8
overhead cable pull 3x8
Back
Machine rows 3x8
Lat pull down 1x12
Last edited by Timbers; 08-Sep-03 at 10:24 AM.
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08-Sep-03, 11:12 AM
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#6
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"I know squat"
Join Date: Jul 2003
Posts: 4,626
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I would try to increase the weight on the exercises that have 12 reps so that you can only perform 6-8 of them. More weight means more resistance thus more gains!
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08-Sep-03, 01:00 PM
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#7
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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What about a warm up rep? That's what I was doing or should I just cut that out completely?
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08-Sep-03, 11:25 PM
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#8
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IronStang
Join Date: May 2002
Location: NJ
Age: 29
Posts: 3,144
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Quote:
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Originally Posted by Timbers
What about a warm up rep? That's what I was doing or should I just cut that out completely?
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always do a few warm-up sets of light weight and higher reps before you lift heavy.
__________________
"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee -
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09-Sep-03, 07:03 PM
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#9
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Site Admin
Join Date: Jan 2002
Posts: 5,681
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Very nice workout.....Looks like getting back into the gym has stoked your enthusiasm. I agree with the warm up set. No point in courting an injury.
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09-Sep-03, 07:07 PM
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#10
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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Quote:
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Originally Posted by IronMan
Very nice workout.....Looks like getting back into the gym has stoked your enthusiasm. I agree with the warm up set. No point in courting an injury.
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Thanks, IronMan. I'm really excited about getting back into the gym
Tomorrow morning I'll follow the advice of warming up  |
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09-Sep-03, 07:15 PM
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#11
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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Quote:
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Originally Posted by Timbers
Thanks, IronMan. I'm really excited about getting back into the gym
Tomorrow morning I'll follow the advice of warming up |
I must say that today I'm sore and it seems as the day goes on, the more sore I get. Nothing painful though. I'm reaping the benefits from Mondays workout. heheheh...
geez, I replied to myself instead of editing   |
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09-Sep-03, 08:09 PM
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#12
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Site Admin
Join Date: Jan 2002
Posts: 5,681
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lol Must have gotten a bit button happy. Think we all do that from time to time. |
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09-Sep-03, 08:10 PM
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#13
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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Quote:
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Originally Posted by IronMan
lol Must have gotten a bit button happy. Think we all do that from time to time. |
I do that a lot. My fingers get going faster than I can stop 'em!  |
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11-Sep-03, 09:43 AM
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#14
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Registered User
Join Date: May 2003
Location: South Carolina
Age: 39
Posts: 2,030
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9/10
Since we were down all day yesterday, I'll try to remember all what I did.
I took advice and went heavier with fewer reps.
abs - 100 crunches
Roman chair 2x12
(I need to improve this, I know...)
Legs
Leg press 3x8
leg extensions 3x8
leg curls 3x8
chest
incline press 3x8
flies 3x8
shoulders
I just did lat raises. My shoulder develope really fast and I feel like they may be developing faster than the rest or so it seems
3x4 (only 4 reps b/c I used heavier weight. lat raises have always been my least favorite.)
biceps
curls 3x8
dumbell curls 3x8
triceps
french press 3x8
pull downs 3x8
overhead at the cables 3x8
lats
pulldown 3x8
cable rows *here is where I felt a problem. The inside of my right elbow at the base of my bicep was very uncomfortable (close to painful). It was a pulling sensation. I stopped immediately. It just didn't feel right.
So, this is the first where I used a lot less reps and heavier weight. I guess I was intimidated, but I got a good workout *thumbs up* My heart rate was up and I was working! I like that |
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11-Sep-03, 08:26 PM
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#15
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IronStang
Join Date: May 2002
Location: NJ
Age: 29
Posts: 3,144
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I'm sorry about the pain Timbers. It takes time to get use to the heavier weight, keep up the good work!
__________________
"Absorb what is useful, discard what is not, add what is uniquely your own" - Bruce Lee -
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Tags
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