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Kiwlm' s Journal

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Kiwlm' s Journal - 8/1/2003 3:54:57 AM

kiwlm

Posts: 43
Joined: 7/27/2003
Status: offline

Current Stats:
Age : 24
Weight : 213
Height : 6' 2"

Phase 1 Goals:
Loose some weight around my lower body, build strength for upper body.
(Sorry, don' t have BF measurement here)

Routine:
Monday - Chest/Triceps
Tuesday - Cardio
Wednesday - Cardio
Thursday - Legs/Shoulders
Friday - Back/Biceps
Saturday - Cardio
Sunday - Off

I am still tuning my exercises, I will post up the exercises that I do, reps, sets and weights after this week.

Question: Should I switch the legs/shoulders to wednesday, so I got a alternate days routine? Will that put too much stress on my triceps, if they can' t recover on wednesday? The original routine is doing legs on tuesday, but I do not want to spoil the fun for my cardio workouts, so I moved it to thursday and combined with shoulders so I have one extra day to do cardio.

Post #: 1

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RE: Kiwlm' s Journal - 8/12/2003 10:48:40 PM

kiwlm

Posts: 43
Joined: 7/27/2003
Status: offline

I am still a beginner, so don't be too hard on me!

DB=Dumbbell
All Sets = 3
All Reps = 12

Chest:
DB Bench Press : 2x20lbs
DB Fly : 2x10lbs
DB Incline Bench Press : 2x15lbs

Triceps:
Pushdown machine: 7.5lbs
Assited Dips: 97kg - 70kg = 27kg

Legs:
DB Squat: 2x25lbs
DB Lunges: 2x25lbs
Calf Machine: 40lbs

Shoulders:
DB Shoulder Press: 2x10lbs
DB Lateral Raise: 2x10lbs
Shrugs: 2x25lbs

Back:
Lat Pull Down: 35lbs
Rower Machine: 25lbs

Biceps:
DB Curl: 10lbs/hand (left hand's max)
Concentration Curl: 5lbs/hand (left hand's max)

I am a nerdie programmer! So my muscles are extremely weak!
Any comments on the ratios of my exercises?
What would be a good goal for me for the next 3-6 months?

(in reply to kiwlm)

Post #: 2

RE: Kiwlm' s Journal - 8/12/2003 10:54:16 PM

Marc David

Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

quote:

What would be a good goal for me for the next 3-6 months?

Write it down. That is up to you.

Weight goal? (as in body weight)

Add 5lbs per exercise per week?

I want to fit in X size pants?

Write something down so you will motivate yourself each time you in the gym.

Why don't I just give you a goal? Because you have to figure that one out. Maybe you can bench your body weight in 3-6 months for 12 reps.

Make some personal goals and make them difficult to obtain. Then write them down. Carry them.. whatever.. so that each time you are in the gym, you know why you are there.

There can be many more goals then just reps and sets. Maybe you want to take a picture, post it, and say in 6 months I want to see some really good muscle definition. Then look at your picture weekly and figure out what you have to do to push yourself to eat right, eat a lot of good foods and workout hard to get there.

Then come back to your journal and post what YOUR goals are going to be for your personal fitness quest.

_____________________________

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Post #: 3

RE: Kiwlm' s Journal - 8/12/2003 11:01:05 PM

kiwlm

Posts: 43
Joined: 7/27/2003
Status: offline

I guess currently I would concentrating on adding weights to the exercise (get stronger) that I am doing, while maintaing my current weight (without getting too fat).

Eg Shoulder Press, I am only doing 10lbs, next would be 15lbs, that looks like a 50% increase! Issit harder to kick off the weights addition at the beginning?

The goal should be like add 5lbs every week, or like add XX% every week?

(in reply to kiwlm)

Post #: 4

RE: Kiwlm' s Journal - 8/12/2003 11:12:54 PM

Marc David

Posts: 9129
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

quote:

(without getting too fat).

Controlled by your diet.

quote:

Issit harder to kick off the weights addition at the beginning?

Yes. A lot of people want a "start off." Meaning, help me get the weight going and then I can control it until I fail.

quote:

The goal should be like add 5lbs every week, or like add XX% every week?

I'd say mathematically speaking (Yeah.. I did great in high school

) that pounds over percentages will have to work. Try 5% each time.. eventually that will get pretty crazy.. 5% of 100 is a lot more then 5% of 5... But 5lbs is 5lbs.

Make sure your form is great on each exercise. If not, then it's too much weight.

That 5lb is just a generalization. You'll know your body better then anybody once you get into this workout thing. What you can do and what you can't. 10lbs for larger muscles (legs).

_____________________________

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Post #: 5

RE: Kiwlm' s Journal - 8/22/2003 1:52:50 AM

kiwlm

Posts: 43
Joined: 7/27/2003
Status: offline

After some trying out, I figured out I should do 8-10 reps for each of the exercises instead of 12, and...

Awesome, did 15lbs shoulder press last week, and 20lbs shoulder press yesterday morning! Think I could go further, so trying 25 lbs next week. Either I was too kind to my shoulder or I really have a good workout! Thanks to all of you guys for giving the guidance and confidence! Smile