Total Newbie's Training Log!

Total Newbie · 08-23-2005, 12:06 AM

This thread will be my training log, motivation log, and diet log (shortly) it will help me keep track of what i've done. Please give input and feedback, my workouts needs improvement.

*(First and foremost, i must give thanks to MOP for improving and helping me with my routine, giving some motivation, and somewhat good place to chat, i recommend MOP as the best place to chat :bigthumbu .
And thanks to Will Quach for helping me also, and everyone else.)*

Some background info:

I'm 5'3, 175 ibs, just completed the bulking phase. (Yes, i know spend to long in the bulking phase.

!

Basic Training Routine:

Monday - Chest \ Cardio \ Abs
Tuesday - Lats (back)
Wednesday - Shoulders \ Traps \ Cardio \ Abs
Thursday - Arms \ Forearms
Friday - Legs \ Cardio \ Abs

Cardio i assume for the most part will be low intensity.

Goals: To cut down to about 155ib+ range, and maybe bulk up to 165ib+ range.

That is it for now. Enjoi.

Total Newbie · 08-23-2005, 12:12 AM

22/08/05

Monday - Chest \ Abs

Chest:

Incline Db Bench: 3 sets x 10 reps, 17.5, 20, 30 ibs.
Decline Db bench: 3 sets x 10 reps, 17.5, 20, 25 ibs.
Atrainer flyes, 3 sets x 6-10 reps, 30, 35, 30 ibs. (Cheated on most of it, will start at a lower range next upcoming chest session.)

Abdominals:

Hard clench crunches: 2 sets x 10 reps

Cardio: Missed

Workout summary:
8/10 Stars
(Due to missed cardio session.)

That is it for now. Enjoi.

Apootheosis · 08-23-2005, 03:00 AM

not a fan of your workout routine, but your moppet's pupil i guess :p. work hard, and eat big.

lastly, PIIMB

**johnsbod** · 08-23-2005, 03:01 AM

Quote:

Originally Posted by Apootheosis

not a fan of your workout routine, but your moppet's pupil i guess :p. work hard, and eat big.

lastly, PIIMB

Why?

That chest workout looks really good to me.

DarkFalcon · 08-23-2005, 03:04 AM

Quote:

Originally Posted by Total Newbie

22/08/05

Monday - Chest \ Abs

Chest:

Incline Db Bench: 3 sets x 10 reps, 17.5, 20, 30 ibs.
Decline Db bench: 3 sets x 10 reps, 17.5, 20, 25 ibs.
Atrainer flyes, 3 sets x 6-10 reps, 30, 35, 30 ibs. (Cheated on most of it, will start at a lower range next upcoming chest session.)

Abdominals:

Hard clench crunches: 2 sets x 10 reps

Cardio: Missed

Workout summary:
8/10 Stars
(Due to missed cardio session.)

That is it for now. Enjoi.

What is a 30 ibs?

Total Newbie · 08-23-2005, 04:17 AM

Quote:

Originally Posted by DarkFalcon

What is a 30 ibs?

Db weight?

Quote:

Originally Posted by Apootheosis

not a fan of your workout routine, but your moppet's pupil i guess :p. work hard, and eat big.

lastly, PIITB

He is my assistant

!

Apootheosis · 08-23-2005, 04:56 AM

Quote:

Originally Posted by johnsbod

Why?

That chest workout looks really good to me.

Not a fan of low frequency

IMHO flyes are retarded

Only thing hes training multiple times a week is abs

The way he trains abs is also retarded

also not a fan of low intensity cardio- he doesnt have to be doing it on workout days anyway

**johnsbod** · 08-23-2005, 05:18 AM

Quote:

Originally Posted by Apootheosis

Not a fan of low frequency

IMHO flyes are retarded

Only thing hes training multiple times a week is abs

The way he trains abs is also retarded

also not a fan of low intensity cardio- he doesnt have to be doing it on workout days anyway

You need to try ATrainer flyes then. Keep in mind what the function of the pectoral muscles is. It is not to press, it is to move the arms across the chest. Personally I feel that any chest workout without this type of movement is lacking. 9 sets for chest is all I do, and any more is too much for me, and I only hit chest and back once a week.

Total Newbie · 08-23-2005, 05:29 AM

Quote:

Originally Posted by Apootheosis

Not a fan of low frequency

IMHO flyes are retarded

Only thing hes training multiple times a week is abs

The way he trains abs is also retarded

also not a fan of low intensity cardio- he doesnt have to be doing it on workout days anyway

what tips do you have?

DarkFalcon · 08-23-2005, 10:08 AM

Quote:

Originally Posted by Total Newbie

22/08/05

Monday - Chest \ Abs

Chest:

Incline Db Bench: 3 sets x 10 reps, 17.5, 20, 30 ibs.
Decline Db bench: 3 sets x 10 reps, 17.5, 20, 25 ibs.
Atrainer flyes, 3 sets x 6-10 reps, 30, 35, 30 ibs. (Cheated on most of it, will start at a lower range next upcoming chest session.)

Abdominals:

Hard clench crunches: 2 sets x 10 reps

Cardio: Missed

Workout summary:
8/10 Stars
(Due to missed cardio session.)

That is it for now. Enjoi.

OK don't know why you type lbs as ibs but no biggie. Anyway looks decent except the fact that you use 3 different weights for the same 3x10. That tells me your going way to light on your first 2 sets if you can complete almost 2x the weight and keep the reps up. You should be able to hit 30,30,30 not 17.5, 20, then 30. Your only cheating yourself by taking it easy at the beginning.

Apootheosis · 08-23-2005, 12:18 PM

Quote:

Originally Posted by johnsbod

You need to try ATrainer flyes then. Keep in mind what the function of the pectoral muscles is. It is not to press, it is to move the arms across the chest. Personally I feel that any chest workout without this type of movement is lacking. 9 sets for chest is all I do, and any more is too much for me, and I only hit chest and back once a week.

IS the Atrainer like a cable crossover thing? I dropped DB flyes a long time ago- Younglifter had a painful shoulder dislocation injury with them, and said he felt the peck deck was a better exercise anyway.

Quote:

Originally Posted by Total Newbie

what tips do you have?

Without totally changing your routine:

Increase the intensity of your abdominal exercises- preferably put some weight on your chest while you do crunches, and use a mild decline

Do cardio HIIT style- basically several sets of 15 second maximum effort sprints.

I feel that 1 day dedicated to chest and abs, or 1 day dedicated to arms is just a waste of time- you could be training more frequently. I have done the 1 muscle group on 1 day split, and also the conjugated upper body / lower body hypertrophy split. The latter having twice as much frequency. I felt the second one was much more effective, it gave me a shitload of stretchmarks anyway. I dont even remember the 1 muscle group a split day, only that it gave me amazing strength gains. Of course my cns got fried.

Johnsbod apparently trains chest and back once a week, so go ahead i guess. Im more of a fan towards high frequency training.

Total Newbie · 08-23-2005, 04:51 PM

Quote:

Originally Posted by DarkFalcon

OK don't know why you type lbs as ibs but no biggie. Anyway looks decent except the fact that you use 3 different weights for the same 3x10. That tells me your going way to light on your first 2 sets if you can complete almost 2x the weight and keep the reps up. You should be able to hit 30,30,30 not 17.5, 20, then 30. Your only cheating yourself by taking it easy at the beginning.

Ill keep that in mind, but i struggled for some bit to get the last few reps up. Well this next upcoming session ill go 30, 30, 30, but i think i might need a spot, my grip sucks apparantly and it feels like the db's will drop down.

I'm sore today, even after doing the 17.5, 20. Next session ill make sure ill try doing it 30 for the 3 sets. :saint:

Quote:

Originally Posted by Apootheosis

IS the Atrainer like a cable crossover thing? I dropped DB flyes a long time ago- Younglifter had a painful shoulder dislocation injury with them, and said he felt the peck deck was a better exercise anyway.

Without totally changing your routine:

Increase the intensity of your abdominal exercises- preferably put some weight on your chest while you do crunches, and use a mild decline

Do cardio HIIT style- basically several sets of 15 second maximum effort sprints.

I feel that 1 day dedicated to chest and abs, or 1 day dedicated to arms is just a waste of time- you could be training more frequently. I have done the 1 muscle group on 1 day split, and also the conjugated upper body / lower body hypertrophy split. The latter having twice as much frequency. I felt the second one was much more effective, it gave me a shitload of stretchmarks anyway. I dont even remember the 1 muscle group a split day, only that it gave me amazing strength gains. Of course my cns got fried.

Johnsbod apparently trains chest and back once a week, so go ahead i guess. Im more of a fan towards high frequency training.

So a-trainer flyes is lethal ? :crazy1:

I do cardio on an empty stomach, people say that doing hiit will be bad and more chance of losing muscles opposed to low intensity. I read the news paper while doing low intensity, help?

how did your cns get fried? example of upper/lower split?

**johnsbod** · 08-23-2005, 04:53 PM

Quote:

Originally Posted by Apootheosis

IS the Atrainer like a cable crossover thing? I dropped DB flyes a long time ago- Younglifter had a painful shoulder dislocation injury with them, and said he felt the peck deck was a better exercise anyway.

Cable flyes with palms facing your head. They take other muscles out of the equation as much as possible and place more emphasis on the pecs than any other chest exercise I've ever done. I use them at the end of my chest workout and would recommend them to anyone.

Total Newbie · 08-23-2005, 04:57 PM

I took your tips and it totally killed my pecs. Thanks alot. They are sore as we speak :nosthumbs . I used those handles instead of the ball because i couldnt properly grip it, is that ok?

Quote:

Originally Posted by johnsbod

Cable flyes with palms facing your head. They take other muscles out of the equation as much as possible and place more emphasis on the pecs than any other chest exercise I've ever done. I use them at the end of my chest workout and would recommend them to anyone.

**johnsbod** · 08-23-2005, 05:00 PM

Quote:

Originally Posted by Total Newbie

I took your tips and it totally killed my pecs. Thanks alot. They are sore as we speak :nosthumbs . I used those handles instead of the ball because i couldnt properly grip it, is that ok?

Yep, that's fine.

**Peaked_18** · 08-23-2005, 05:04 PM

Good workout.

And MOP gets a sticker for helping you out. Good job MOP.

DarkFalcon · 08-23-2005, 09:46 PM

If your having trouble doing all 3 sets at 30 that's fine. It will give you a short term goal to push for. So say you do 10x30, 9x30, 7x30, your next workout you focus on hitting 10 on your second set and push it hard on your last and try to beat 7. Once you can hit 10,10,10 you move up the weight and do it all over again. :nosthumbs

Total Newbie · 08-24-2005, 04:31 PM

Cool, next workout ill try, but on the decline bench asking someone to spot me is kinda hard

.

Total Newbie · 08-24-2005, 04:58 PM

23/08/05

Tuesday - Lats (Back)

Lats (back)

Deads: 4 sets x 10, 10, 10, 8 reps x 10, 15, 25, 25 lbs.
Reverse grip pull ups/ reverse grip assisted pull ups:
4 sets x 3, 3/5, 5 reps x 60 ibs asist (5,5).
Bent over BB smith rows: 4 sets x 10, 10, 8, 8 reps x bar, 10, 20, 25.
CG Pulldowns: 4 sets x 10, 8, 8, 5, reps x 70, 80, 90, 100lbs.

Workout Summary:
8.5/10 Stars

Grip was starting to fail, i could have done a few more reps for chin ups, but it will worsen my grip, my grip was getting numb really quick.

I've just started not to long ago i dont really want to jump to high weights right off the bat, feel free to help improve my workouts. :bigthumbu

Enjoi.

Quote:

Originally Posted by Total Newbie

22/08/05

Monday - Chest \ Abs

Chest:

Incline Db Bench: 3 sets x 10 reps, 17.5, 20, 30 ibs.
Decline Db bench: 3 sets x 10 reps, 17.5, 20, 25 ibs.
Atrainer flyes, 3 sets x 6-10 reps, 30, 35, 30 ibs. (Cheated on most of it, will start at a lower range next upcoming chest session.)

Abdominals:

Hard clench crunches: 2 sets x 10 reps

Cardio: Missed

Workout summary:
8/10 Stars
(Due to missed cardio session.)

That is it for now. Enjoi.

08-23-2005, 12:06 AM	#1
Total Newbie Amateur Join Date: Jul 2005 Posts: 86 Recipes: 0 Rep Power: 4	Total Newbie's Training Log! This thread will be my training log, motivation log, and diet log (shortly) it will help me keep track of what i've done. Please give input and feedback, my workouts needs improvement. (First and foremost, i must give thanks to MOP for improving and helping me with my routine, giving some motivation, and somewhat good place to chat, i recommend MOP as the best place to chat :bigthumbu . And thanks to Will Quach for helping me also, and everyone else.) Some background info: I'm 5'3, 175 ibs, just completed the bulking phase. (Yes, i know spend to long in the bulking phase. ! Basic Training Routine: Monday - Chest \ Cardio \ Abs Tuesday - Lats (back) Wednesday - Shoulders \ Traps \ Cardio \ Abs Thursday - Arms \ Forearms Friday - Legs \ Cardio \ Abs Cardio i assume for the most part will be low intensity. Goals: To cut down to about 155ib+ range, and maybe bulk up to 165ib+ range. That is it for now. Enjoi.

08-23-2005, 03:00 AM	#3
Apootheosis Pro Stature Join Date: May 2005 Posts: 625 Recipes: 0 Rep Power: 10	not a fan of your workout routine, but your moppet's pupil i guess :p. work hard, and eat big. lastly, PIIMB __________________ lawlz Last edited by Dan : 08-24-2005 at 04:51 PM.

08-23-2005, 12:12 AM	#2
Total Newbie Amateur Join Date: Jul 2005 Posts: 86 Recipes: 0 Rep Power: 4	22/08/05 Monday - Chest \ Abs Chest: Incline Db Bench: 3 sets x 10 reps, 17.5, 20, 30 ibs. Decline Db bench: 3 sets x 10 reps, 17.5, 20, 25 ibs. Atrainer flyes, 3 sets x 6-10 reps, 30, 35, 30 ibs. (Cheated on most of it, will start at a lower range next upcoming chest session.) Abdominals: Hard clench crunches: 2 sets x 10 reps Cardio: Missed Workout summary: 8/10 Stars (Due to missed cardio session.) That is it for now. Enjoi.

08-23-2005, 05:04 PM	#16
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Good workout. And MOP gets a sticker for helping you out. Good job MOP.

08-23-2005, 09:46 PM	#17
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	If your having trouble doing all 3 sets at 30 that's fine. It will give you a short term goal to push for. So say you do 10x30, 9x30, 7x30, your next workout you focus on hitting 10 on your second set and push it hard on your last and try to beat 7. Once you can hit 10,10,10 you move up the weight and do it all over again. :nosthumbs

08-24-2005, 04:31 PM	#18
Total Newbie Amateur Join Date: Jul 2005 Posts: 86 Recipes: 0 Rep Power: 4	Cool, next workout ill try, but on the decline bench asking someone to spot me is kinda hard .

08-24-2005, 08:04 PM	#20
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299