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The Other Robert's Training Journal


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Thought I'd start posting what Im doing because I'm so pleased with how I feel and look already after doing it for 3 weeks. Will be posting pics as soon as I can get someone to help me take half decent photos when I'm pumped.

 

Today:

Worked out from 10:07 to 11:06 (typically takes an hour).

 

Warm Up:

5 minutes on Crosstrainer

10 minutes of stretching

 

Bodyweight exercises:

Full Star Jumps until failure (Today 21)

Plank until failure (Today 1 minute 14 seconds)

Handstand Prep until failure (I can't do handstands so I'm training this until I can! Feet are up against wall) Today 1 minute 3 seconds

Burpees until failure (Today 9)

 

Then as part of the bodyweight stuff I do the following from this youtube video. I have never experienced a burn on the abs like this from anything else.

 

Couch Leg Raise until failure (34)

Couch Leg Raise Partials until failure (20)

Couch Led Raise Static Rep until failure (35 seconds)

Couch Crunch Full Range uf (11)

Couch Crunch Partials uf (20)

Couch Crunch Static Rep uf (28 seconds)

 

Weights:

(Dumbells, weight numbers below is both dumbells together except for the Chest Pullover where one is used)

 

Standing Bicep Curl (18kg/39.6lbs)

Seated Hammer Curl (15kg/33lbs)

Lying Tricep Extensions (15kg/33lbs)

Tricep Dips (10, 10)

Chest Fly (15kg/33lbs)

Chest Pullover (10kg/22lbs)

Chest Press (15kg/33lbs)

 

Standing Bicep Curl (15kg/33lbs)

Seated Hammer Curl (15kg/33lbs)

Lying Tricep Extensions (15kg/33lbs)

Tricep Dips (10, 9)

Chest Fly (15kg/33lbs)

Chest Pullover (10kg/22lbs)

Chest Press (15kg/33lbs)

 

For repititions I'm currently doing '21's' For me by far the most enjoyable and intense type of lifting that I've tried so far.

 

Note: Ok so tricep dips aren't weights but I throw them in because I have small triceps in comparison to biceps and after learning tricep is 2/3 of the arm I thought I'd better train them more!

 

I started doing this (Chest and Arms) every Monday or Tuesday and on Thursday I train Shoulders and Legs.

 

As you can see I started today with the 18kg/39.6lb weights but switched down again to what I started with due to the loss of good form.

 

Any thoughts or suggestions?

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Haha thanks Hsorlando! I want to be doing more though. When I was in the cadets we did circuits all the time and I could do at least 50 full star jumps (ones where you jump and then end up in the squat position ass to ankles counting as one). Not anymore

 

Yesterday was at work but managed to do 200 Tricep Dips in sets of 15. They are my current favourite thing to do.

 

Today:

Warm Up:

5 minutes on Crosstrainer

10 minutes of stretching

 

Bodyweight exercises:

Full Star Jumps until failure (Today 20)

Plank until failure (Today 1 minute 22 seconds)

Handstand Prep until failure (Today 1 minute 13 seconds)

Burpees until failure (Today 11)

Couch Leg Raise until failure (39)

Couch Leg Raise Partials until failure (29)

Couch Led Raise Static Rep until failure (46 seconds)

Couch Crunch Full Range uf (15)

Couch Crunch Partials uf (10)

Couch Crunch Static Rep uf (23 seconds) I almost vomited by this point lucky for me was on empty tank!!!

 

Weights:

(Dumbells, weight numbers below is both dumbells together)

Upright Row (15kg/33lbs)

Standing Shoulder Press (15kg/33lbs)

Lateral Raise (8kg/17.6lbs)

Dumbell Squats Wide (18kg/39.6lbs)

Static Lunges (18kg/39.6lbs)

Dumbell Squats Close (18kg/39.6lbs)

 

Only did one run through of the above weighted exercises today which I was disappointed with but I had no energy at the end of it.

 

For some reason I am very weak on Lateral Raise and I don't know why.

 

Remember for repititions I'm doing '21's'

 

I know I am a weak ass beginner and am probably not doing certain things in the best way so anybodys thoughts or opinions on my training are greatly appreciated.

Edited by RobertSupreme
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Today:

6:55pm to 7:13pm

Warm Up:

5 minutes on Crosstrainer

10 minutes of stretching

 

Bodyweight exercises:

Pushups (20)

Full Star Jumps until failure (16)

Plank until failure (1 minute 32 seconds)

Handstand Prep until failure (51 seconds)

Burpees until failure (8)

Couch Leg Raise until failure (46)

Couch Leg Raise Partials until failure (36)

Couch Led Raise Static Rep until failure (54 seconds)

Couch Crunch Full Range uf (14)

Couch Crunch Partials uf (21)

Couch Crunch Static Rep uf (26 seconds)

Dumbell Weights (in 21's):

Standing Bicep Curl (15kg/33lbs)

Seated Hammer Curl (15kg/33lbs)

Lying Tricep Extensions (15kg/33lbs)

Tricep Dips (10)

French Presses (15kg/33lbs)

Chest Fly (15kg/33lbs)

Chest Pullover (11.5kg/25.3lbs)

Chest Press (15kg/33lbs)

 

Standing Bicep Curl (15kg/33lbs)

Seated Hammer Curl (15kg/33lbs)

French Presses (15kg/33lbs)

Tricep Dips (10)

Chest Fly (15kg/33lbs)

Chest Pullover (10kg/22lbs)

Chest Press (15kg/33lbs)

 

Notes: Ate a ton of oats about 15 minutes before I started which wasn't very wise so I backed off a bit on the jumping around and body exercises today. Experienced much better form today, hope to bump up the weight early March.

Edited by RobertSupreme
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Hey thanks guys

 

Mary: Yeah I don't know what they're called really because most people I've talked to regard the starting point of a star jump as standing. I do the ones where you start off in the squat position but am unsure of the name although I'd bet some people just call these star jumps and refer the standing (easier) ones as jumping jacks. Is that how they are commonly categorized?

 

Hey thanks for the tip Sosso! No I haven't but they do look very versatile, I've wanted some for a while now just for the pushups but I didn't realise they could be used for so much other stuff (kind of duh but yeah). Will have to get some or make a pair of my own soon! Thanks for the links

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Really? Thankyou Sure felt incredible. I'm starting to really enjoy lifting and I haven't even been doing it long.

 

I was wondering about the way I do sets;

 

Should I be doing what I'm doing now e.g

 

Set 1:

Standing Curl

Hammer Curl

Tri Extensions

 

Set 2:

Standing Curl

Hammer Curl

Tri Extensions

 

...or should I be doing this and doing all the sets for each particular exercise before moving onto the next exercise?

 

Standing Curl (2 sets)

Hammer Curl (2 sets)

Tri Extensions (2 sets)

 

Or does it not matter? Foreward thanks for input from anyone.

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Today: 9:22-10:26am

Warm Up:

5 minutes on Crosstrainer

10 minutes of stretching

Bodyweight exercises:

Star Jump Squats until failure (22)

Plank uf (1:36 seconds)

Handstand Prep uf (48 seconds)

Burpees uf (11)

Couch Leg Raise uf (52)

Couch Leg Raise Partials uf (41)

Couch Led Raise Static Rep uf (1:04 seconds)

Couch Crunch Full Range uf (15)

Couch Crunch Partials uf (21)

Couch Crunch Static Rep uf (27 seconds)

Dumbell Exercises: '21s' if not mentionned:

Upright Row (15kg/33lbs)

Standing Shoulder Press (15kg/33lbs)

Lateral Raise: 7, 7 (15kg/33lbs)

Dumbell Squats Wide (15kg/33lbs)

Static Lunges (15kg/33lbs)

Dumbell Squats Close (15kg/33lbs)

 

Upright Row (18kg/39.6lbs) 5x5

Standing Shoulder Press (18kg/39.6lbs) 5x5

Lateral Raise (18kg/39.6lbs) 5x2

Dumbell Squats Wide (18kg/39.6lbs) 5x5

Static Lunges (18kg/39.6lbs) 5x5

Dumbell Squats Close (18kg/39.6lbs) 5x5

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Today:

10:05-11:10am

 

Warm Up:

5 minutes on Crosstrainer

10 minutes of stretching

Bodyweight exercises:

Star Jump Squats until failure (19)

Plank until failure (1 minute 26 seconds)

Handstand Prep until failure (41 seconds)

Burpees until failure (6)

Couch Leg Raise until failure (42)

Couch Leg Raise Partials until failure (46)

Couch Led Raise Static Rep until failure (55 seconds)

Dumbell Weights (in 21's):

Standing Bicep Curl (15kg/33lbs)

Seated Hammer Curl (15kg/33lbs)

Lying French Presses (15kg/33lbs)

Tricep Dips (10, 11)

Chest Fly (15kg/33lbs)

Chest Pullover (11.5kg/25.3lbs)

Chest Press (15kg/33lbs)

 

Weight for the following: 22.2kg/48.9lbs

Standing Bicep Curl (5, 5, 5)

Hammer Curl (5, 5 each arm)

Chest Fly (10)

Chest Press (12)

Bent Over Row (20 each arm)

 

Have not being feeling well past few days, have had various ear and throat problems and I was coughing a lot during workout so I backed off on the bodyweight stuff... again! Doing chest press with almost 49lbs for the first time was pretty cool though.

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