Yigal's Weight Lifting Log

[YigalWeinstein]

Historically I am not so good at staying and working on something until it is done. Hopefully putting my desires on line, with the eye of other members will help me keep my focus on my goals.

The situation:
weight: 90.5kg

I can b.p. my bodyweight
" " d.l. " "
" " squat " "
but am far from being able to lift any of these exercises for 3x10. The aforementioned 3 sets of 10 repetitions each, is my goal, as well as improved general musculature . I am probably the most out of shape I have been in for several years although I have given up some nasty habits in the process, most notably smoking, and mainly this poor physique is just due to inconsistency with exercise and diet. So operation Bodyweight is a simple plan.

strategy: Lift heavy weights, for d.l., b.p., squat lift my bodyweight or more and increase reps, until 3x10. I am using a full body workout as I like hitting everything but I don't want to extremely exhaust any one muscle group. I use a home gym of a bench, 2 dumbells, and benching bar.
I workout 3 times/week - a day of rest or two between workouts.

problem areas: I have a weak %$##%^@ back. I bench more than I can dead lift. So I should focus on this prized muscle group.

objective goal: add +1 rep./session to each exercise for 80% of the exercises, the rest can be kept without improvement. When 3x10 for any exercise is obtained increase weight


So my first recorded weightlifting record online is:

mass is in kilograms kg. (1 pound = 0.45359237 kilograms)

terminology
a triple of the form axbxc stands for an exercise performed where:
a=mass of weights
b=repetitions
c=sets
of the exercise completed.
a "," refers to a different load performed.

Workout 1:
started:
Thu Oct 19 15:30:38 PDT 2006
finished:
Thu Oct 19 16:25:41 PDT 2006
crunches : 40x3
bench press (p.) : 91x4,3x2
dead lift : 91x3x2,2
squat : 100x6x3
calf raise : 105x6,5x2
dumbell(d.) shoulder p. : 14x6,5x2
d. row : 30x3x3
d. bicep curl (c.) : 14x4x3
d. tricep c. : 14x4x3
quad extension : 105x8/105x6x6
hamstring c. : 105x3x3
d. front lung : 14x6x2
d. forarms up : 14x10x3
d. forarms down : 20x5x2,3

So 3x2+2=8, 30-8=22. The least number of repetitions for an exercise is for the dead lift. I have 22 reps. to increase in my d.l.. This will take, hypothetically, using the strategy above, approximately:
22 d.l.-sessions= 22 d.l.-sessions*(session/.8 d.l.-session)(week/3sessions) = 9.16 weeks. So rounding up the goal should be reachable in 10 weeks.

[YigalWeinstein]

I'll have another weight session tomorrow but today I went to a class of Bikram Yoga. Man it is so taxing. Its a sauna and you have to do yoga poses in the sauna like conditions. Well its fun but it took all I had today just to do it.

[robert]

Wow! Nice detailed first training log entry! Keep up the great work. Awesome to have you here on the forum as well.

Put your goals and desires out there. We'll help keep you on track! It works well for me. Others always keep me on my toes!

Enjoy the training!

[YigalWeinstein]

Thanks robert, its awsome to be here.


Workout 2:
Ammendment:
I noticed I forgot to convert lbs. --> kg. on a few of my exercises, so I looked stronger than I actually was . I did this for:
quad extension, hamstring c., d. forarms down.
Also the tricep exercise is more aptly named a tricep extension, not a tricep curl so it best to call it what it is .

Notes:
Todays training was fine, but I was a little weaker than last time - hopefully I am not overdoing it and my body will recover in a few days.

started:
Sun Oct 22 13:31:51 PDT 2006
finished:
Sun Oct 22 15:00:26 PDT 2006
crunches : 40x3
bench press (p.) : 91x4,3x2
dead lift : 91x3x3
squat : 100x8,7x2
calf raise : 105x8,7x2
dumbell(d.) shoulder p. : 14x6,5x2
d. row : 30x4,3x2
d. bicep curl (c.) : 14x5x2,4
d. tricep extension (e.) : 14x5,4x2
quad e. : 50x7,6x2
hamstring c. : 50x4,3x2
d. front lung : 14x6x2
d. forarms up : 14x10x3
d. forarms down : 10x5x2,4

music: just the sound of birds, cars, and airplanes.

[YigalWeinstein]

Workout 3:
started:
Tue Oct 24 12:50:38 PDT 2006
finished:
Tue Oct 24 14:01:09 PDT 2006
crunches : 41,40x2
bench press (p.) : 91x4x2,3
dead lift : 91x4,3x2
squat : 100x8x2,7
calf raise : 105x8x2,7
dumbell(d.) shoulder p. : 14x6x2,5
d. row : 30x4x2,3
d. bicep curl (c.) : 14x5x3
d. tricep e. : 14x5x3
quad extension : 50x7x2,6
hamstring c. : 50x4x2,3
d. front lung : 14x7,6
d. forarms up : 14x11x2,10 (+2kg)
d. forarms down : 10x5x3

[YigalWeinstein]

Workout 4: (mass is in kilograms, kg)
time: about 90min 26/10/06
finished: 4:56pm
crunches : 41x2,40
bench press (p.) : 91x4x2,3
dead lift : 91x4x2,3
-1 rep in bp, +1x2 rep in dl pretty good exchange.
squat : 105x8x3
calf raise : 105x10x3
dumbell(d.) shoulder p. : 14x6x3
d. row : 30x4x4
d. bicep curl (c.) : 14x6,5x2
d. tricep e. : 14x6x2,5
quad extension : 50x7x3
hamstring c. : 50x4x2,3
d. front lung : 14x7x2
d. forarms up : 16x10x3
d. forarms down : 10x6x3

I increased the weight in squat and its fine - thats great . The hamstring c. is very challenging at this weight so I may not be able to increase the reps so soon as I would like.

- Its time for the 2 day break.

[YigalWeinstein]

Workout 5: (all exercises measured in kg)
Date: October 30, 2006
Duration: about 90 minutes
crunches : 41reps.x3
bench press (p.) : 91x4x3
dead lift : 91x4x3
squat : 115x8x3
calf raise : 115x12x3
dumbell(d.) shoulder p. : 14x7,6x2
d. row : 30x5x3
d. bicep curl (c.) : 14x6x2,5
d. tricep e. : 14x6x2,5
quad extension : 54x7x3
hamstring c. : 54x4x2,3
d. front lung : 14x8x2
d. forarms up : 20x10x3
d. forarms down : 10x7x3
Notes: I took a 3 day vacation and it payed off high dividends . I squated 10kg more on each set than the previous session and it was easy . The hamstring curl is still so hard - I was so lazy I didn't remove the weight I should have for this exercise and increased it by 4kg. Maybe HIT works for me? I don't want to test this hypothesis right now and am happy at the improvements I have been able to have.

[Daywalker]

Hi Yigal.

Regarding your question:
I can't see you losing strength?
I just checked the first three exercises, but it looks like you're improving.

I think the total volume of your program is quite high and i'd reduce the assistance/isolation exercises (= everything you do after d. rows ) a bit. One set each should be more than enough on those.

Good progress i'd say, keep it going

If you start to plateau, it's early enough to change something

[YigalWeinstein]

Workout 6: (all exercises measured in kg)
Date: November 1, 2006
Duration: about 90 minutes
crunches : 41reps.x3
bench press (p.) : 91x4x2,3
dead lift : 91x5x3
squat : 116x8x3
calf raise : 116x12x3
dumbell(d.) shoulder p. : 14x7,6x2
d. row : 30x6x3
d. bicep curl (c.) : 14x6x2,5
d. tricep e. : 14x6x2,5
quad extension : 54x7x3
hamstring c. : 54x4x2,3
d. front lung : 14x8x2
d. forarms up : 20x10x3
d. forarms down : 10x7x3
Notes: A little tired I need to sleep and eat but this is good fun.