xjohanx Posted September 30, 2007 Share Posted September 30, 2007 I finally got my new computer, my new apartment and my new gym membership (24/7 ) so I guess it's time to do a log.Lately I've been slacking a lot, I found it hard to get motivated and my food habits has become a joke. But now it's time to flip the tables or something. All the weights I write in this log are in kilograms Sunday 30/9 Biceps, light back, light calves and rear delts Barbell row, sup grip60x960x960x9 Standing bent-over rear delt raises13x813x813x8 Seated calf raises60x1060x1060x11 Cable pull down, sup grip70x885x585x4 Alternating dumbell curls19x819x819x8 Some cable cross excersise for rear delts15x815x815x7 Usually I aim to do 4-6 reps but I'm just trying to start slow, I also do everything really strict.Please comment and give me tips and help me with motivation. Link to comment Share on other sites More sharing options...
Guest Posted September 30, 2007 Share Posted September 30, 2007 Regardless of your goals(strength or size) I think you really need more sets that that. Three sets is fine per series but not per body part. Link to comment Share on other sites More sharing options...
xjohanx Posted September 30, 2007 Author Share Posted September 30, 2007 I know what you mean. The thing is my split is pretty unusual, I train every muscle on my body twice a week. Once "light" (few excersises) and once "hard" (more excersises).The split looks like this: Day 1: Hard triceps, front n' mid delts, light chest and legsDay 2: Hard biceps, rear delts, light calves, backRestDay 3: Hard chest, legs, light triceps, front n' mid delts7Day 4: Hard back, calves, light biceps, rear deltsRestStart over Abs I do when I feel like it and sometimes I just do legs once a week on a separate day. If you should count the number of sets totally for every muscle group per week I would probably have a higher number than most people. Link to comment Share on other sites More sharing options...
xjohanx Posted October 3, 2007 Author Share Posted October 3, 2007 Tuesday 2/10 Chest, light triceps Incline dumbbell press30x530x430x4 Dumbbell bench press28x728x628x6 Machine incline press60x860x860x7 Cable pushdownsJust did some to get the last energy out, high rep. Dumbbell fliesSame as pushdowns Link to comment Share on other sites More sharing options...
xjohanx Posted October 4, 2007 Author Share Posted October 4, 2007 Wednesday 3/10 Back, light biceps, rear delts and some abs Dumbbell rows36x736x636x6 Leg raises Lat pulldowns70x975x570x7 Crunches Cable rows55x755x755x6 Machine rows80x1080x980x10 Decent workout but I still haven't managed to find the old me yet, guess it takes time. Link to comment Share on other sites More sharing options...
xjohanx Posted October 4, 2007 Author Share Posted October 4, 2007 Thursday 5/10 Legs and abs The only squatrack was occupied so I used the smith for the first time, acctually felt really good. I haven't done any leg work in a while so I took it easy. Smith squats70x1080x470x9 Leg raises Tried the leg press for the first time at the new gym, it was kind of weird, you kind of add weight to your own bodyweight. Leg pressbw+100x8bw+100x8 Crunches the session was okay I guess. but the training wasn't planned so didn't really have any expectations. Link to comment Share on other sites More sharing options...
SeaSiren Posted October 4, 2007 Share Posted October 4, 2007 Thursday 5/10 Legs and abs The only squatrack was occupied so I used the smith for the first time, acctually felt really good. I haven't done any leg work in a while so I took it easy. I used to only use the rack but now only use the smith. I have to be very careful about form, but I take my squats to total failure (can't get back up), so I feel better being able to flip the bar where I am stuck rather than drop down to the safety (altough I still set the safety). I prefer it over a spotter ..... I hate to be touched Link to comment Share on other sites More sharing options...
xjohanx Posted October 4, 2007 Author Share Posted October 4, 2007 haha, yeah it's true. I like the smith for the same reason, although i don't mind being touched Link to comment Share on other sites More sharing options...
xjohanx Posted October 5, 2007 Author Share Posted October 5, 2007 Friday 6/10 Triceps, rear n' mid delts, light chest and some abs Narrow grip bench press70x770x570x4 Incline dumbbell press30x430x430x2F my friend made a funny joke, goddamn him Smith machine press50x855x3 Don't know what it was but couldn't lift it50x8 Cable pushdowns3 sets Lateral side raises14x714x714x8 Crunches We found a big boxing bag on the upper floor at the gym and some other fun stuff so we did som boxing and sit-ups. Good times, wide smiles Link to comment Share on other sites More sharing options...
xjohanx Posted October 7, 2007 Author Share Posted October 7, 2007 Saturday 6/10 Biceps, rear delts, light back calves and abs Barbell row, sup grip65x965x870x4 Sitting calf raises Reverse grip pull-downs90x490x490x4 Crunches Bent over side lateral raises13x913x813x8 Alternating dumbbell curls20x620x620x6 Some rear delt excersise good quick session Link to comment Share on other sites More sharing options...
xjohanx Posted October 7, 2007 Author Share Posted October 7, 2007 Sunday 7/10 Legs n' abs Smith squats70x870x870x8 Leg raises Legpress couldn't count the repsBw+100Bw+100Bw+100 Crunches Ab wheel rollout I also did some boxing stuff too. The next time I train legs I will add more excersises, but my legs are weird, they get tired too fast Link to comment Share on other sites More sharing options...
xjohanx Posted October 8, 2007 Author Share Posted October 8, 2007 okay i added some excersises now that i'm back on track and it felt great. now it's just my diet that i have to work on. I've been to the gym the last 6 days i think and i'm so siked.This was the first time in the new gym when i didn't train with my friend, he's in london so i'll have to go it alone for a few days Sunday 8/10 Triceps, front n' mid delts, light chest This was the first time in the new gym when i didn't train with my friend, he's in london so i Narrow grip bench Hate doing this alone70x470x470x4 Incline dumbbell press30x430x430x4 Smith machine press50x750x750x7 DipsBWx12BWx12BWx10 Side lateral raises15x715x815x7 Pushdownsdon't remember weight or reps Dumbbell overhead pressDon't remember weight or reps Upright barbell rowDon't remember Awesome Link to comment Share on other sites More sharing options...
clark X kent Posted October 8, 2007 Share Posted October 8, 2007 those narrow grips benches are scary alone man looks good though man, keep it up Link to comment Share on other sites More sharing options...
xjohanx Posted October 9, 2007 Author Share Posted October 9, 2007 scary as hell =) Tuesday 9/10 Biceps, back, calves, abs, rear delts Barbell row, sup grip70x670x470x4 Reverse grip pulldown90x490x490x4These are really annoying because I feel I have the strenght to do 1 or maybe 2 more but my grip keeps slipping. Bent over side lateral raises14x714x714x7 Alternating dumbbell curls20x822x622x5 Here I kind of lost it, I have to get a training journal to have at the gym. Did three sets of everything Sitting calf raise Cable excersise for rear delts Standing calf raise Leg lifts Barbell curls Crunches Some kind of cable curl thingy I never tried before, felt great Machine rows95x895x895x8 Great session! Link to comment Share on other sites More sharing options...
xjohanx Posted October 12, 2007 Author Share Posted October 12, 2007 Thursday 11/10 Chest, Front delts, Triceps Incline dumbbell chest press32x4 PB, never tried 32 before32x330x5 Dumbbell benchpress30x530x430x4 Incline machine chest press70x470x5 F on sixth70x5 DipsBWx12BWx10BWx10 Cable cross-overs Crucnhes Pushdowns Dumbbell flies Pretty good session but I have to do better in the dumbbell bench press Link to comment Share on other sites More sharing options...
xjohanx Posted October 13, 2007 Author Share Posted October 13, 2007 Friday 12/10 Back, biceps, calves Dumbbell rows36x736x736x7 Lat pulldowns80x575x875x9 Standing calfpress Cable rows Sitting calfpress Cable curls Machine rows90x1090x890x9 Good session but the gym was full of people so I couldn't do everything I wanted. Link to comment Share on other sites More sharing options...
xjohanx Posted October 13, 2007 Author Share Posted October 13, 2007 Saturday 13/10 Abs To be honest I hate training abs, but the girls like it so... Leg lifts Crunches Machine crunches Ab-wheel rollout Reversed crunches It wasn't as boring as I thought it was going to be but I still pefer back-days. Link to comment Share on other sites More sharing options...
xjohanx Posted October 15, 2007 Author Share Posted October 15, 2007 Sunday 14/10 Triceps, chest, shoulders my training buddy was busy so I had to go it alone today too, therefore i replaced the narrow grip bench with the bench machine Narrow grip bench machine80x890x490x5 Incline dumbbell press30x530x430x4 Smith machine press50x755x555x6 DipsBWBWBW Side lateral raises15x816x716x7 Skullcrusherssuperset withnarrow grip bench did em light Pushdowns pretty good session but I have a lot of pain in my lower back and my left front delt. tiger balm needed i guess Link to comment Share on other sites More sharing options...
xjohanx Posted October 15, 2007 Author Share Posted October 15, 2007 oh yeah almost forgot. I checked my weight today for the first time on over three months. I'm now up to 81 kg (about 79 in the morning). i don't remeber what the scale showed three months ago but 13 months ago it showed 63 kg. going in the right direction Link to comment Share on other sites More sharing options...
Zack Posted October 15, 2007 Share Posted October 15, 2007 Great achievement, keep it up! Link to comment Share on other sites More sharing options...
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