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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
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 = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)