trubeginner's training journal

I've decided to record my training regime as I think it would be beneficial for me in the future, and see how I progress...
 
This is what I did yesterday:
 
21-1-08
 
Squat (Going below paralel)
3x5x25kg on each side
 
BB Rows (Practicing the perfect form, cause I felt something in my lower back)
3x5x17.5kg n each side
 
Decline Barbell Bench
3x5x20kg on each side
 
Seated Dumbell Press
3x5x15kg (could've done more here)
 
Bodyweight is around 154-156lbs

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

24-01-08
 
Pullups
3x5 (BW)
 
Incline Dumbell Bench
3x5x20kg
 
Deadlift
3x5x30kg plates at each side
 
Seated Dumbell Press
1x5x15kg
2x5x17.5kg
 
Just finished gym and had lunch (2 portions of high carb-moderate protein-low fat meal).
I don't really count my calories though. I don't feel I have the need to do so, as I always buy food from the food stalls and make sure that I am full.
 
P.S: impressed with my pullups today... they used to be weaker. I hope I can keep on increasing them.

 
Back to studying...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

Decided to take a week off for this week.
 
It's going to be a crazy week. I really hate off weeks.
Just to not feel bad about myself, I think it would be a good recovery since I haven't rested for 9 weeks or so...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

Decided to change my whole routine to a 3 day workout.
 
Chest,Delts,Tris
dumbell bench
10kgx10 (warmup set)
17.5kgx8 (slow negative motion)
17.5kgx7 (slow negative motion)
 
incline barbell bench (all slow and controlled)
10kg on each side x 10
2x15kg on each side x 6
 
barbell press (smith machine), again, slow and controlled
10kg on each side x 8
2x 15kg on each side x 6
 
machine fly (moderate speed)
47kgx8
47kgx6
 
dumbell lateral rise (controlled)
10kg x 8
10kg x 6
 
supersetted with:
inclined tricep extension (bar)
20kgx7
15kgx6
 
I think I have to practice my form on the last exercise (inclined triceps extension) as I didn't seem to balance the weights.
 
Really glad to get back in to the gym, the pump was insane (especially on my triceps).
Maybe it's because I had been doing HST type regime for about 3 months.
 
Looking forward to monday

 
 
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

I'm too sore today. I haven't felt it for a couple of months.
It's because of the switching from HST though...
 
Will work my back tomorrow.
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

Back,Traps,Bis
 
pullups
2x5
1x4
1x5 negative reps
 
seated row machine (very slow and controlled)
25kgx8 (warmup set) horizontal grip
35kgx8 horizontal grip
35kgx8 horizontal grip
35kgx6 vertical grip
 
shrug on smith machine
15kg on each side x 8 (warmup set)
15kg on each side x 8 (bar in front)
15kg on each side x 8 (bar behind the body)
25kg on each side x 8 (bar in front)
25kg on each side x 8 (bar behind the body)
 
lateral pulldown machine (very slow and controlled)
25kg x 8 (warmup set)
35kg x 8
35kg x 8
45kg x 7
 
preacher curl (very slow and controlled)
10kg x 10 (warmup set)
2x20kg x 6
 
These 3 weeks I will be doing slow and controlled reps on certain major lifts.
I just realized that placing the bar behind my body will shruging hits some new areas in my traps. Am loving it.
 
What sucks is after the week off, my pullups strength seems to be decreasing.
 
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

Damn... The gym is closed and it is supposed to be my legs day.
 
Every place is closing around these days until Sunday. It's because of the chinese new year festive...
 
I'll post again next Monday then...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

11-february-2008
 
Chest-Delts-Tris
 
Dumbell bench(very slow and controlled - 3-4secs negatives)
2x8repsx15kg
1x7repsx15kg
 
Incline barbell bench(very slow and controlled - 3 sec negatives)
7repsx12.5kg on each side
6repsx12.5kg on each side
7repsx10kg on each side
 
Fly machine (3-4 sec negatives)
2x7repsx40kg
 
Barbell Military Press (Smith machine-3 sec negatives)
2x7repsx12.5kg on each side
1x6repsx12.5kg on each side
 
Incline triceps extension (bar) - 3-4sec negatives
2x8repsx10kg
 
supersetted with
Dumbell side lateral rises - 2 sec negatives
2x7repsx7.5kg
 
Weight is still 154lbs
I love chest days! The pump is always very nice.
Feeling so worn-out after the workout...
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

14 February 2008
Back, Biceps, Legs
 
Pullups
5x - followed by 5x negative reps
5x - followed by 5x negative reps
 
Deadlift (concentrating on form and moderate-slow motion, worked a lot of my hams)
10x15kg on each side
8x15kg on each side
8x 20kg on each side
 
Seated machine row (very slow motion, around 3-4 sec negative reps)
10x25kg - warmup
8x35kg - horizontal grip
8x35kg - horizontal grip
7x45kg - vertical grip
 
Squats (Yes, I mean squats, it's been two weeks since I did them last time, due to my off week and busy week)
10x15kg on each side - very slow, concentrating on negative movement, slightly below paralel
8x15kg on each side - same
 
Lat pulldown machine - very slow motion and concentrate on contracting the muscles
10x25kg - warmup
10x35kg
10x35kg
 
Preacher curl - very slow motion
10x10kg
8x15kg
 
My legs (both hams and quads) are so sore from squatting and deadlifting.... I regret skipping the last 2 weeks of my legs days because of chinese new year (gym closure) and exams...
 
By the way, I moved my squats and deads to the back day because I won't be able to lift on saturday, I have a biz-law mid term exam on monday...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

18 February 2008
 
Chest,Shoulders,Tris
 
Dumbell Bench - slow and controlled
3x8repsx17.5kg
 
Side lateral rise - slow and controlled (stop at the top of the motion)
3x8-10repsx7.5kg
 
Incline barbell bench - slow and controlled
7repsx15kg on each side
7repsx15kg on each side
5repsx12.5kg on each side - positive failure
 
Fly machine - slow and controlled
2x7repsx40kg
 
Seated military press - smith machine (slow and controlled)
8repsx12.5kg on each side
2x8repsx15kg on each side
 
Incline triceps extension (bar) - slow and controlled
8x10kg
8x15kg
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

20 February 2008
 
Back,Traps,Biceps
 
Pullups
5x
4x
3x
Negative reps 5x (Am lovin' it)
 
Seated row machine (very slow and controlled)
12repsx25kg
10repsx35kg
8repsx45kg
 
Barbell shrugs (smith machine)
10x15kg on each side
10x15kg on each side (behind the back)
7x30kg on each side
 
Lateral pulldown machine (very slow and controlled)
10x35kg
8x45kg
7x55kg (4wide grip, 3 narrow grip)
 
Standing barbell curl
8x5kg on each side
7x5kg on each side
5x5kg on each side
(my bis are hammered from the back works...damn)!
 
Squats (rather slow to moderate)
10x15kg on each side
8x15kg on each side
7x15kg on each side
 
Weight up 2lbs!!
156lbs!!
dunno if it would last though... i hope so....

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

23 February 2008 (Yesterday's workout)
 
Legs (Quads and Hams)
 
Squat (below paralel)
Warmup set - just the bar
12repsx10kg on each side
10repsx15kg on each side
8repsx20kg on each side
7repsx20kg on each side
 
Deadlift
12repsx15kg on each side
10repsx20kg on each side
7repsx25kg on each side
 
Leg extension (slow and controlled)
12repsx25kg
8repsx35kg
5repsx35kg
 
Leg curl
10repsx25kg
8repsx35kg
7repsx35kg
 
Bench press
10repsx15kg on each side
Couldn't continue cause I got to go home.
 
Weight is back to 154lbs by the way...
 
Next week I'm going to shoot for more weights and moderate speed, and stop going slow.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

25 February 2008 (starting with the cycle of more weights, moderate speed, and low reps at the end of several exercises)
 
Chest,Delts,Tris
 
Barbell bench:
12repsx15kg on each side
8  repsx17.5kg on each side
7  repsx20kg on each side (cheated a bit)
4  repsx22.5kg on each side (cheated a bit)
 
Incline dumbell bench:
12repsx15kg dumbells
8  repsx17.5kg dumbells
6  repsx20kg dumbells
5  repsx22.5kg dumbells
 
Shoulders: Triset exercises (6reps-12reps-25reps) - 2 sets
Seated dumbell press: 12.5kg
Dumbell front rise: 6kg
Dumbell side lateral rise: 4kg
 
this really burned my delts.
 
Incline dumbell fly
8repsx10kg
 
Rope Triceps Extension
10repsx11.25kg
10repsx13.75kg
 
Love the workout today....
weight is around 155.76lbs in the morning (after I had a serving of whey and a banana only)

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

27 February 2008
 
Back,Traps,Bis
 
Pullups (still sucks big time)
5
5
3
1
 
Dumbell row
warmup set - 15kg x 12rep
10repsx17.5kg
10repsx20kg
8repsx22.5kg
 
Flat dumbell bench
6repsx22.5kg
 
Dumbell Shrug
12repsx15kg
8repsx20kg
8repsx22.5kg
 
Negative pullup
5
5
 
Hammer Curl
8repsx10kg
5repsx12.5kg
 
Bodyweight:156.86lbs!
I hope my weight will keep on increasing....
Right now my training goal is to keep on progressively increase weights/reps.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...

1 March 2008
 
Legs
 
Squats
8repsx15kg on each side
8repsx20kg on each side
5repsx22.5kg on each side
5repsx22.5kg on each side
 
Flat barbell bench
6repsx22.5kg on each side
 
Deadlift
8repsx15kg on each side
8repsx20kg on each side
6repsx27.5kg on each side
 
A very short workout... I got to hurry since next week is my midterm exams... Just make sure I work my legs...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 78-79kg (171.6lb-173.8lb)

I don't train body parts these days... I train basic compound exercises...