trubeginner's training journal

6 March 2008
 
Chest, Shoulders, Tris
The blue text is my previous chest shoulders tris workout, what I did today is in black

Barbell bench:
12repsx15kg on each side                       15repsx12.5kg on each side
8  repsx17.5kg on each side                    8repsx20kg on each side
7  repsx20kg on each side (cheated a bit) 6repsx21.25kg on each side
4  repsx22.5kg on each side (cheated a bit) 3repsx22.5kg on each side - rest 10 sec -                                                           do one more rep

Incline dumbell bench:
12repsx15kg dumbells                            12repsx15kg dumbells
8  repsx17.5kg dumbells                         7repsx20kg dumbells
6  repsx20kg dumbells                            3repsx25kg dumbells
5  repsx22.5kg dumbells                         6repsx20kg dumbells

Did different for shoulders today:
Superset:
Side lateral rise:5repsx5kg with seated dumbell press 6repsx15kg
Side lateral rise:5repsx5kg with seated dumbell press 7repsx15kg
Side lateral rise:5repsx5kg with seated dumbell press 6repsx15kg
 

Incline dumbell fly
8repsx10kg                     8repsx12.5kg

Rope Triceps Extension
10repsx11.25kg               10repsx13.75kg
10repsx13.75kg                9repsx16.25kg
 
 
The pump in my triceps and delts was insane!
Bodyweight back to 154lb..

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

8 March 2008
 
Back,Legs,Biceps
 
Pullup
6
4
4
Negative pullups: 6
 
Dumbell row
12repsx17.5kg
10repsx20kg
6repsx25kg
6repsx22.5kg
 
Squat
8repsx15kg on each side
8repsx20kg on each side
6repsx22.5kg on each side
 
Negative pullups
4
4
 
Hammer curl
8repsx10kg
 
Biceps Curl
8repsx12.5kg
 
Has to push everything up...
busy school...

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

12 March 2008
 
Chest,Delts,Tris
 
Barbell bench
15repsx10kg on each side
8repsx15kg on each side
6repsx20kg on each side
3repsx25kg on each side
 
Incline dumbell bench
5repsx25kg
12repsx15kg
7repsx20kg
5repsx20kg
 
Side lateral rise supersetted with seated dumbell press
5repsx6kg dumbell supersetted with 7repsx15kg
5repsx7.5kg dumbell supersetted with 6repsx15kg
7repsx7.5kg supersetted with 6repsx15kg
 
Flat Dumbell Fly
12repsx12.5kg
 
Rope Triceps Extension
10repsx16.25kg
10repsx18.75kg
10repsx18.75kg
 
Bodyweight is 155.76lbs

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

13 March 2008
 
Back,Legs,Biceps
 
Pullups
6
5
4
 
Dumbell row
8repsx17.5kg
7repsx25kg
7repsx20kg
7repsx22.5kg
 
Squat
8repsx15kg
5repsx25kg
6repsx22.5kg
 
Dumbell Deadlift
8repsx20kg dumbells
8repsx22.5kg dumbells
5repsx25kg dumbells
 
Negative Pullup
4
5
 
Leg Extension (no rest, drop weights)
8repsx45kg
6repsx35kg
6repsx25kg
 
Biceps Curl
7repsx12.5kg
 
Hammer Curl
7repsx10kg
 
Bodyweight:70.8kg

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

20 March 2008
 
Chest,Back
 
Pullup
7    yeayyh  PR!
5
4
 
supersetted with:
 
Dumbell bench
7repsx20kg
6repsx22.5kg
5repsx22.5kg
 
Machine row
8repsx35kg
8repsx45kg
7repsx47.5kg
 
supersetted with:
 
Dips
7
7
8
 
Negative pullups
5
5
 
supersetted with
 
Incline dumbell fly
7repsx10kg
7repsx10kg
 
 
Happy with the pullups!
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

26 March 2008
 
Chest, Back
 
Pullups
8 (PR!)
6
3
 
supersetted with
 
Dumbell bench
8repsx20kg
4repsx25kg
10repsx17.5kg
 
 
Machine Row
8repsx37.5kg
8repsx35kg
5repsx55kg
 
supersetted with
 
dips
8
7
7
 
 
Negative pullups
5
5
 
supersetted with
 
Incline dumbell fly
8repsx10kg
8repsx10kg
 
Bodyweight today: 71.4kg = 157.08lbs - with only 3/4 scoop of whey and a banana in my system.. pretty happy about my weights and my pullups strength today..

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

28 March 2008
 
Legs,Arms
 
Squat (tried doing A2G)
10repsx10kg on each side
8repsx15kg on each side
6repsx15kg on each side
 
Barbell Curl
10repsx5kg one ach side
6repsx7.5kg on each side
5repsx5kg on each side
7repsx5kg on each side
 
Supersetted with:
 
Flat skul crushers
10repsx15kg
7repsx20kg
8repsx20kg
 
Hammer Curl
12repsx7.5kg
10repsx10kg
8repsx12.5kg
 
supersetted with
 
Rope triceps extension
10repsx13.75kg
10repsx18.75kg
8repsx18.75kg
 
 
Deadlift
15repsx10kg on each side
9repsx10kg on each side
5repsx30kg on each side (over-under grip)
 
Machine bicep curl (no rest drop weight)
8repsx46kg
8repsx32kg

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

1 April 2008
 
Chest,Back,delt
 
Pullup
7
6
4
 
supersetted with:
 
Dips
7
7
7
 
Machine Row
5repsx55kg - rest for 3 sec - do 2 more reps
12repsx35kg
8repsx45kg
 
supersetted with:
 
Incline dumbell bench
12repsx15kg
9repsx20kg
7repsx17.5kg
 
Pullup
5
 
Negative pullups
5
5
 
supersetted with:
 
Incline dumbell fly
10repsx10kg
10repsx10kg
 
Seated dumbell press
7repsx15kg
6repsx17.5kg
 
Bodyweight: 156.42lb = 71.1kg in the morning...
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

21 April 2008
 
Chest,Shoulders,Tris
 
Decline Flys
4repsx10kg
3repsx10kg
3repsx10kg
 
supersetted with
 
Dips
6
7
7
 
Incline dumbell bench
12repsx12.5kg
8repsx17.5kg
5repsx20kg
drop set: 10repsx10kg
 
Barbell Military press
10repsx5kg on each side
5repsx7.5kg on each side
 
Seated dumbell press
8repsx12.5kg
 

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

Have been training down here in Indonesia. Can't track my workouts as they have different equipments, and different weights. Sometimes, I dont even know how much weights I'm using cause the labels dont seem to be accurate.
 
By the way,
current body weight: 161.48lb (73.4kg)

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

6 May 2008
 
Chest,Shoulders,Tris
 
Decline fly
4repsx10kg
4repsx10kg
4repsx10kg
 
supersetted with
 
Dips
7
7
7
 
Barbell bench
6repsx20kg
 
Incline dumbell bench
12repsx10kg
6repsx22.5kg
6repsx22.5kg
 
Barbell Military Press (freeweights)
8repsx5kg on each side
8repsx5kg on each side
6repsx7.5kg on each side
 
Dumbell side lateral rise

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

9 May 2008
 
Back,Biceps
 
Pullup
8
6
6
 
Deadlifts
12repsx10kg on each side
10repsx20kg on each side
6repsx30kg on each side
4repsx35kg on each side
 
Dumbell pullover
4repsx15kg
4repsx17.5kg
4repsx20kg
 
supersetted with
 
Bent-over barbell rows
10repsx10kg on each side
8repsx15kg on each side
8repsx15kg on each side (underhand grips)
 
Machine reverse fly
6repsx33kg
6repsx40kg
 
supersetted with
 
Negative pullups
6
4
 
Some isolations for biceps
 
Bodyweight: 160.6 lb (73kg) in the morning after a scoop of whey consumption.
Pretty happy with my weights recently.

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

12 May 2008
 
Chest,Shoulders
 
Incline dumbell bench
7repsx25kg
6repsx22.5kg
5repsx22.5kg
 
Incline fly
4repsx10kg
4repsx10kg
4repsx10kg
 
supersetted with
 
Dips
4
5
4
 
Seated military press (smith machine)
12repsx10kg on each side
8repsx15kg on each side
5repsx15kg on each side
 
Dumbell Lateral rise
12repsx10kg
 
Machine chest press
12repsx35kg
8repsx55kg
5repsx65kg
 
Bodyweight: 74.2kg (163.24lb)

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

15 May 2008
 
Back, Biceps
 
Pullup
8
5
5
 
Deadlifts
5repsx35kg on each side
8repsx25kg on each side
6repsx25kg on each side
 
Pulldown machine
12repsx35kg
10repsx45kg
8repsx55kg
6repsx57.5kg
 
Barbell row
12repsx5kg on each side
10repsx10kg on each side
8repsx12.5kg on each side
6repsx15kg on each side
 
preacher curl

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

18 May 2008
 
Legs, Shoulders
 
Squats (A2G)
12repsx10kg on each side
10repsx10kg on each side
8repsx12.5kg on each side
6epsx12.5kg on each side
 
Machine leg press
12repsx25kg
10repsx45kg
8repsx65kg
7repsx75kg
 
Leg Extension (each set = drop set)
8repsx45kg
8repsx35kg
8repsx25kg
 
Smith shoulder press
12repsx10kg on each side
10repsx15kg on each side
9repsx17.5kg on each side
drop set
8repsx10kg on each side
 
Seated side rise
10repsx7.5kg
8repsx7.5kg

5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)