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25-Oct-02, 05:15 PM
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#1
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Registered User
Join Date: Oct 2002
Posts: 14
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USAF Shape-Up Journal
Okay, Kinda a new here. But going to start my way to a better body. Been working out for about 2 months, seen slight improvements, not as much as desired. So I am posting my routines hoping for some advice as i go on. Please all inputs are welcomed thanks, have a great day!!!
Friday, 25 October 2002
Muscle Group: Back (Max Time I have 60mins)
1.Rev. Grip Bent-Over Barbell Rows
4 sets of Bar+30
2. 1-Arm Dumbell Rows
4 sets of 50lbs
3. Lat Pulldowns
5 set of 110lbs
4. Straight- Arm Pulldowns
4 set of 50lbs
5. Stiff-Leg DeadLifts
4 sets of Bar+0 ( have a very weak lower back, trying to strengthen)
Notes: Overall got a great sweat and my back was a little bit on fire. Completed all them in around 50 minutes, had 10 minutes left, did not know whatelse i could do, so just stopped there.
Comments always welcomed. Thanks
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26-Oct-02, 02:34 PM
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#2
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log #2
Saturday, Oct. 26, 2002
Did some cardio and abs workout.
1. 4.15 miles on TreadMill (45mins)
2. 3x25 Crunches. (That is all i could muster, need to work on this)
Any suggestion on a good situp routine for beginners. Please reply.
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26-Oct-02, 03:17 PM
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#3
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Hey USAF, welcome to DiscussFitness.com
My dad was a meteorologist in the USAF (during WW2)! So ... "how's the weather?" 
The stimulus for muscle growth is resistance and taxation. Consider doing crunches with weights, to increase the intensity. Check out my cap'n crunch description.
__________________
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Push your limits — define aggressive goals
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_________P R O G R E S S___P I C S
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26-Oct-02, 05:18 PM
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#4
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Registered User
Join Date: Oct 2002
Posts: 14
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Hello
Hey, that is cool, did he like it
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26-Oct-02, 10:32 PM
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#5
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Sure, but he left it far behind in his career. He ended up with Masters degrees in both meteorology and archaeology, then went on to earn a PhD in anthropology. He's now retired (but has published three books since "retiring").
__________________
¯
Push your limits — define aggressive goals
__________·«__c u r s o r__»·
_________P R O G R E S S___P I C S
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27-Oct-02, 01:17 PM
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#6
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log#3
Sunday, Oct. 27, 2002
1. 4.21 Miles on the Treadmill
Kind of a lazy day for me. But will resume monday, Going to work the arms out.
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28-Oct-02, 02:01 PM
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#7
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log #3
Monday, Oct. 28, 2002
Arms
1. Standing Dumbell Curls and Concentration Curls (SuperSet)
4 set of 10
2. Incline Dumbell Curls
4 sets of 10
3. Standing Barbell Curls
4 sets of 10
4. Cable Tricep Pressdowns
4 sets of 12
5. Cable Tricep Kickbacks
4 sets of 12
6. Lying Overhead Press
3 sets of 12
Overall, decent workout. Anybody have some good arm routines they would care to share. Input would be highly appreciated. |
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29-Oct-02, 11:01 AM
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#8
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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Wow ... that's 23 sets for biceps & triceps. Pare it down some. If the intensity is high enough, then you won't be able to handle 23 sets.  Try upping the weight lifted by 10%, then doing just 3 sets wherever you're now doing 4 sets. I suspect that you'll get more out of your workout.
__________________
¯
Push your limits — define aggressive goals
__________·«__c u r s o r__»·
_________P R O G R E S S___P I C S
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29-Oct-02, 01:16 PM
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#9
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log #4
Tues. Oct. 29, 2002
1. Flat Barbell Bench Press
10x10x8x8x6
2. Decline Bench Press
4x8-10
3. Pec Deck Machine
4x10
4. Incline Barbell Press
3x10
Good workout!, chest was burning. Got a good pump going today.
Any comments!, Thanks cursor for the input for the arms. How many reps should i be doing for the arms. |
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30-Oct-02, 03:37 PM
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#10
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log #5
Wednesday, October 30, 2002
1. Machine Shoulder Press
4 sets of 10
2. Barbell Upright Rows
3 sets of 12
3. Incline Front Raises
3 sets of 8
4. Dumbell Front Raise/Seated Bent-Over Side Lateral Raise
4 sets of 10
5. Standing Side Lateral Raise
Overall good workout!!
Any Comments of questions |
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30-Oct-02, 06:03 PM
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#11
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 56
Posts: 10,773
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The greatest change in muscle growth will result from working an amount of weight (for any exercise) that exhausts the muscle with a low number of reps. To avoid injury, however, you must not increase that weight at a rate that sacrifices your joints or your lifing form. Injury will only kill the process.
__________________
¯
Push your limits — define aggressive goals
__________·«__c u r s o r__»·
_________P R O G R E S S___P I C S
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01-Nov-02, 03:00 PM
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#12
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Registered User
Join Date: Oct 2002
Posts: 14
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WorkOut Log #6
Hello again,
Today was Back
1. Rev Grip Lat Pulldowns
4 sets of 10
2. Rev Grip Barbell Bent-Over Rows
3 sets of 8
3. High Cable Rows
4 sets of 10
4. Straight-Arm Pulldowns
3 sets of 12
5. 1- Arm Dumbell Rows
3 sets o f8
Good workout, back was on fire.
Any comments of suggestion, I got quite of few awesome back routines from some friends of mine. If you would like it give me a shout back. Later |
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05-Nov-02, 03:30 PM
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#13
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Log
Tuesday, Nov. 5, 2002
Focus: Legs
1. Hack Squats
4 sets of 10
2. Barbell Squats
3 sets of 8
3. Leg Press
4 sets of 10
4. Leg Extenstion
4 sets of 10
5. Calf Raises
3 sets of 25
Good Leg Workout for me, this is my weakest point on my body I think. Any suggestion or comments. Thanks |
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07-Nov-02, 01:50 PM
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#14
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Registered User
Join Date: Oct 2002
Posts: 14
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Workout Suggestion
Hello I got this email from a friend who is a strength coach for a high school football team.
LEGS
1. Barbell Squats
12x10x3x2x1
2. Leg Extensions
20x20x20x20
3. Leg Curls
20x20x20x20
4. Leg Press
8x8x6x4
5. Lunges
3 sets of 25. |
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10-Nov-02, 01:19 PM
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#15
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Registered User
Join Date: Oct 2002
Posts: 14
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WorkOut Log
Saturday 8, November, 2002
Pretty Much and aeoribic Day.
1. 45 minutes of Cross-country skier
2. Also play pickup game of basketball for about an hour
3. Also did 2 sets of those Cap N Crunch. I like my stomach was burning.
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Tags
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