slayerboy's Journal
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RE: slayerboy's Journal - 1/13/2004 4:02:20 AM
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slayerboy
Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline
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Ok, here's my workout from last night -- sorry it took so long to post:
High Row (plate machine)
{12x50}, 8x100, 8x120, 8x130 <15x100>
Lat Pull Down (cable machine)
8x60, 8x80, 8x90 <12x60>
Low Row (plate machine)
8x70, 8x90, 8x100 <13x70>
EDITED: I changed the weight in the above sets to reflect more accurately. I record the weight I put on one side for ease of reading faster and I forgot to double it to accurately reflect the weight.
Bicep Curl (plate machine)
{12*10}, 8x20, 8x30, 6x35 <4x20>
Rope Hammer Curl (cable)
8x45, 8x55, 8x65 <14x45>
Single Arm Curl (cable)
8x15, 8x25, 6/8x30 <6/8x15>
The sets in {} mean warm-ups, and the sets in <> mean that they were done immediately following the last set to failure. Stretches occured randomly throughout sets.
EDITED: These weights do not include the weight of any additional equipment (i.e., the weight of the bar, handle, or rope) in any workouts.
I am trying to take my workouts a step further after almost 2 weeks off from training (last week I trained very light to get me into the swing of things). I am trying to follow a style similar to MaxOT, but not exactly. I read in several places that descending sets till failure are good to achieve overload, although I am not sure how correct that is. I only train each bodypart once a week with exception to abs. Today was the first day that I started using FitDay to track my nuitrtion. Now, with this tool I should be able to track my results easier than writing them down in a composition book and not seeing them graphicly.
I woke up this morning and my back felt great and my bis didn't hurt a bit. I even woke up 20 minutes before the alarm!!!
< Message edited by slayerboy -- 1/14/2004 7:12:47 PM >
_____________________________
"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown
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(in reply to Chazz540)
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RE: slayerboy's Journal - 1/15/2004 5:51:02 AM
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slayerboy
Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline
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man, i'll tell you what. before I give my workout that I did last tonight, I gotta rant.
I am really happy that my gym is crowded right now. It makes me happy to see people working out. BUT.....some of these people don't have any respect or common courtesy, and then the rest think that the gym is for catching up with buddies while they workout. I know I can't be the only one who can't stand socializing at the gym. I put on my headphones, crank the volume, and "ignore" everyone else. It's getting bad there right now though. I hope this is doesn't last, and I don't think it will. I just think it's stupid that you would go to a gym, pay $50 or whatever a month, and then socialize half the time you are there. Me, I want to do my workout....LEAVE ME ALONE! I'm not trying to be an a-hole about this. I am just sick of people hogging up the equipment and talking while they're not doing anything. And you ask them if you can jump in for a sec and they say they're working out!
ahem......
My workouts actually didn't go too bad, with the exception of one. Shoulder Press sets 2 and 3 were horrific. It's like I had a switch get turned off in me. I could barely lift the weight on set 3! I think the major difference was that I had to do the upright row before the presses because the machine was being used. Or I think I might have warmed up with too much weight and possibly increased it too much on set 2. Next week I'll see if I can lower the warm-up and copmlete more reps in sets 2 and 3 with lower weight.
Leg Extensions (plate machine)
{12x25}, 8x50, 8x60, 8x65 <10x50>
Leg Curl (plate machine)
{12x20}, 8x40, 8x50, 8x55 <8x40>
Seated Calf Raises (plate machine)
{12x45}, 8x75, 8x85, 8x95 <10x75>
Dumbell Raises (weight is for each side)
12x5, 12x10, 12x15
Shoulder Press (plate machine)
{12x30}, 8x60, 6x70, 4x70
Upright Row (cable)
[12x50}, 8x75, 8x85, 8x95 <10x75>
_____________________________
"Try and fail is the manner of losers. Try and learn is the way of the strong." -- Unknown
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(in reply to slayerboy)
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RE: slayerboy's Journal - 1/21/2004 3:57:17 PM
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slayerboy
Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline
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Well...I didn't realize how much working out is as much physical as it is psychological. I think I might suffer from OCD -- obsessive compulsive disorder. Both my parents have it, so it's something I always thought it was normal. However, this past week, I've had some experiences that have made me realize that I might be taking this all just a little too seriously. Let's just say that I missed my workout on Friday because I had worked 30 hours in three days. That woud normally not phase me, but retail is the worst job anyone can have. Spending 30 hours in three days in a retail store will drive anyone nuts. I was exhausted on Friday. I beat myself up for missing the workout on Saturday and then I went to visit my sis and bro-in-law for the weekend. Needless to say, I didn't get any rest this weekend. Then we went to a casino on Sunday and there was smoking allowed in there.
WOW! I never wanted a cigarette so bad in my life. I struggled for 2 days to not buy a pack. I didn't work out on Monday because I was so tired from working another 10 hour day. I slept 11 hours that night. Yesterday, I worked 8 hours and was still exhausted when I got home. By now I was depressed because my diet was out of whack and my workouts were out of whack and work is sucking big time. And everything is just spinning out of control for me.
I've finally come to the realization that I need to change my workout. I've been using the same workouts for almost 4 months and I need a change. I also have to stop taking my nuitrition so seriously. Yes, it's important to get the right diet in, but my job doesn't allow me to eat at scheduled times, and I certainly don't need to get down on myself any more for eating a little extra in another meal because I can't get 6 meals a day in.
I am working my arse off at work. I should have taken last weekend to recover from work, but obviously I want to do it all, and I didn't. I'm still exhausted, but I still need to push myself to workout to relieve some of this stress that I am feeling at work. I need to change jobs, that's what I really need to do.....and I'm trying. There's just not enough time in the day anymore, there really isn't. I remember when I used to go to school full-time, work full-time, and workout. I felt fine duriing the day and that was only last year. I don't know what the heck has changed. I think a lot of it has to do with lack of sunshine. It's been so god-darn cold up here this month, and I am miserable, everyone is miserable. Today was the first whole day that the sun was out and everyone was in such a better mood. I'm gonna end up moving to the southwest yet...LOL.
Anyways, I'm gonna try and workout tonight. I need to. I might take down my account at FitDay for right now. It's just too much to keep track of my diet. I think if I eat the way I have been I'll do fine as long as I get in my cardio that I need.
I wish I had listened to everyone and just went to college right after high school. Would have made my life a heckuva lot easier...LOL.
(in reply to Chazz540)
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RE: slayerboy's Journal - 1/22/2004 9:32:34 PM
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slayerboy
Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline
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Thanks for the support mda. I appreciate it. Last night I didn't get to the gym, but tonight I did. I sat down and looked at ExRx and came up with a plan that looks like this:
4 Day Split Workout
A: Back & Biceps
1. Cable Lat Pulldown
2. Dumbbell Bent Over Row
3. Lever Seated High Row
4. Dumbbell Curl
5. Dumbbell Concentration Curl
B: Chest & Triceps
1. Lever Bench Press
2. Lever Incline Chest Press
3. Dumbbell Fly
4. Dumbbell Triceps Extension
5. Cable Pushdown
C: Thighs & Calves
1. Barbell Squat
2. Barbell Straight Leg Deadlift
3. Lever 45 Degree Leg Press
4. Lever Lying Leg Curl
5. Lever Seated Calf Raise
D: Shoulders & Abs
1. Dumbbell Shoulder Press
2. Dumbbell Upright Row
3. Dumbbell Row
4. Dumbbell Shrug
5. Crunch
I pretty much tried to follow ExRx's 4 day split workout, but made it thighs and calves instead of shoulders, abs, and calves. That would have taken forever. I wanted to concentrate on the freeweights, and I want to really get used to using dumbbells more often.
Tonight was the first night of this new routine, and I think I like it:
Cable Lat Pulldown
(40x12) 80x10 80x8 80x11
Dumbbell Bent Over Row
15x10 15x10 20x12
Lever Seated High Row
90x12 110x8 110x8
Dumbbell Curl
5x12 15x12 15x11 20x8
Dumbbell Concentration Curl
5x12 20x4/8 15x6/8 15x7/11
I am planning on doing a warm-up set on the first workout for the muscle, two "fixed" sets of 6-8 reps, and then a third set to failure. I was kind of all over the place because I needed to gauge how much I could handle with the dumbbells. I like doing the last set to failure because it lets me know if the weight is right or not. If I can do 12 reps on the last set, next time I need to adjust my weight higher. I plan on doing this for the first time through this routine, and then I'll know what weights I should be using.
I really like using the dumbbells to work biceps. It feels so much more natural than a machine. I can definitely tell now that my left side is weaker than my right, at least in the biceps. I was quite shocked to see my progression on the concentration curls. I'll have to see if that becomes a trend next time.
What a difference one less workout makes, both time and psychologicaly. I pushed myself harder with my bi's knowing that I only had 2 workouts and I needed to make the best of them. Whereas before, I was "saving" myself for the 3rd workout.
I think it's finally sunk into my thick head that just because I lift weights, doesn't mean I have to aim to be a pro bodybuilder. Nuitrition is a big part of it, but I need to live life. I let all the magazine articles and ads get to me about following a regimented nuitrion plan and workout plan, but it's too stressfull. I'd rather gradually make changes than stress myself out. I've come to the conclusion that if something isn't a life or death situation, it's not worth stressing out about. I need to go with the flow more both in life and in my career.
I do have to say it feels awesome to be in a new routine. I'm so much happier! Now, I just have to remember to switch things up in a couple of months before I get sick of this routine.
< Message edited by slayerboy -- 1/26/2004 2:33:03 AM >
(in reply to Marc David)
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RE: slayerboy's Journal - 1/23/2004 9:21:27 PM
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slayerboy
Posts: 1567
Joined: 1/7/2004
From: Spencerport, NY
Status: offline
|
Here's today's workout:
Lever Bench Press
(20x12) 40x10 60x8 60x10
Lever Incline Chest Press
40x12 60x8 60x10
Dumbbell Fly
10x8 10x8 10x10
Dumbbell Triceps Extension
(10x12) 15x10 20x9 25x10
Cable Pushdown
50x12 60x12 80x12
Cardio (bike) - 20 min
I'm not liking the dumbbell flys. i'm gonna give them one more try and see if I like them better.
(in reply to slayerboy)
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