Kevin's Workout Log
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Kevin's Workout Log - 3/28/2008 10:48:57 AM
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kevinds13
Posts: 2
Joined: 3/28/2008
Status: offline
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I'll be maintaining this log as much as possible and would like critiques, criticism, and support. A little about me: I'm 21, 175 pounds, and have been lifting religiously for 3 years now. My day just doesn't seem right if I don't get a good workout going. I'm strong on some lifts, weak on others that I neglected for way too long (deadlift, squat, etc) and am trying to develop my overall fitness rather than being a bench monkey with chicken legs.
So without further ado, this is the past 4 days of my new log that I just started, and after this I'll be updating it almost daily.
Monday, March 24th: Leg and Shoulder Day
(178 lbs)
Power Pulls
12 x 95, 8 x 115
5 x 135, 5 x 135, 5 x 135
Leg Press
12 x 270, 12 x 270, 12 x 270
Bar Military
10 x 95, 10 x 95, 10 x 95, 10 x 95 (alternating in front and back)
Hip Sled
12 x 270, 8 x 320
6 x 360, 6 x 360
Dumbell Military
12 x 35, 10 x 40, 8 x 45, 6 x 50, 8 x 50
Leg Curls
10 x 100, 10 x 100, 10 x 100
Leg Extensions
10 x 150, 10 x 150, 10 x 150
Shoulder Fly
10 x 80, 10 x 90, 8 x 100
Calf Raises (Alternating Stance: Regular, Toes in, Toes out)
12 x 135, 12 x 135, 12 x 135, 12 x 135, 12 x 135
Shoulder Press
10 x 60, 10 x 60, 8 x 70
Lateral Raises
8 x 10, 8 x 10, 8 x 10
CARDIO:
Five 3 minute rounds on the heavy bag, 1 minute rest between rounds. Followed by 20 minute jog on the treadmill
----------------------------------------------------
Tuesday, March 25th: Chest and Back
(177.5)
Bench
12 x 135, 8 x 185
6 x 205, 5 x 215, 5 x 215
Bent Rows
10 x 135, 10 x 135, 10 x 135
Incline (really sad compared to my bench)
10 x 135, 8 x 145, 7 x 155 (To Failure)
15 x 115
Deadlift
10 x 135, 8 x 185
6 x 205, 6 x 205, 6 x 205
Dumbell Bench
10 x 65, 10 x 65, 10 x 65
Lat Pulldowns
10 x 150, 10 x 150, 10 x 150
Flys
10 x 150, 10 x 165, 8 x 180
Machine Row
10 x 120, 10 x 120, 10 x 120
Dumbell One Arm Bent Rows
10 x 65, 10 x 65, 10 x 65
Pull Ups (wow, thats bad. definitely need to get to work on this)
4, 4, 4, 3
Dumbell Incline
10 x 50, 8 x 55, 8 x 55
Seated Row Machine
10 x 135, 10 x 135, 10 x 135
ABS:
Decline Reverse Crunch
35, 40, 35
Leg Raises
5 sets of 15
-------------------------------------------------------------------
March 26th: Bi's and Tri's + Explosives
Clean And Press
8 x 135, 8 x 135, 6 x 135
Snatch (TOUGH)
8 x 115, 7 x 115, 6 x 115
Dumbell Curls
8 x 35, 8 x 35
Skull Crushers
10 x 70, 10 x 70, 10 x 70, 8 x 70, 8 x 70
Incline Curls (Alternating sets between doing one dumbell at a time and both simultaneously)
8 x 35, 8 x 35, 8 x 35, 8 x 35, 8 x 35
Tricep Extension
12 x 65, 10 x 70, 8 x 75
Preacher Curls
10 x 70, 10 x 70, 10 x 70
Pulldowns
10 x 60, 10 x 60, 10 x 60
Hammer Curls
8 x 30, 8 x 30, 8 x 30
Close Grip Bench
10 x 155, 10 x 155, 10 x 155
Weighted Dips
8 x 25, 8 x 25, 8 x 25
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RE: Kevin's Workout Log - 3/28/2008 8:19:07 PM
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Perrynaytor
Posts: 205
Joined: 5/19/2007
Status: offline
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What are your goals?
You need to squat.
Legs promote a large testosterone release after a punishing workout, they are your foundation, they help to build other muscles, and, in my humble opinion, are probably the most important group. You can have a 56 inch back, but if you don't have your legs, you ain't got squat. (pun intended)
_____________________________
The only way of finding the limits of the possible is by going beyond them into the impossible.
(in reply to kevinds13)
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RE: Kevin's Workout Log - 3/28/2008 9:56:06 PM
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Leg_Beast
Posts: 344
Joined: 3/8/2008
Status: offline
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You don't need squats. He is doing leg presses which is okay, but to kevinds13 you really should switch the leg presses with squats. Squats are the best exercise because it helps increase growth hormones, testosterone, and it helps improve overall strength.
(in reply to Perrynaytor)
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