Aikitu's bb logbook

[Aikitu]

Hey all, this seems like a good place writing down my bb training and progress. First some blablabla images/icons/tongue.gif
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Male
Age: 16
Weight: 65 kg
Length: 1.83m
Other Sports: Running, Aikido(yes that too )
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I've been seriously training lifting for almost half a year. First 3 months at home, that was just push ups, sit ups, and a few exercises with my dumbells.

Since November I continued my training in a Fitness Center. Till now I've trained there three days a week, doing a fullbody workout.

Sure I got stronger, but not really significant gains in my eyes

Now I will be working with a new split

Monday: Chest, Triceps, Shoulders
Wednesday: Back, Biceps, Forearms
Saturday: Legs
*abs are always included in my training in the beginning*

Ok next post for mondays training

[Aikitu]

Monday 4-02-2002
*always 12 reps

First several ab exercises.

Chest Part
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20 push ups(more of a warm up)
Cable Crossover; 4 sets 7.5kg each side (first time doing this exercise)
Peck Deck: 4 sets- 25kg
Benchpress 3 sets- 25 kg
Inclinepress 3 sets- 25 kg
---------
Triceps
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Triceps Pushdown 4 sets- 25 kg
One arm Cable extension: 4 per arm- 10 kg(I did it the wrong way so it was more a one arm pushdown)
Triceps Dumbell Extension: 4 sets- 5kg
Another triceps machine I cant name now: 4 sets 35 kg
--
Shoulders
---
Shoulder Press: eheh I thought beginning at 20kg would be nice, normally i did 25 kg here. But 20kg became tough because all the exercises bfore. 4 sets
Front Press: 4 sets - kg unknown, I just grabbed something images/icons/tongue.gif
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Now the day after I can feel it in my chest shoulders and triceps I've trained.

later

[Aikitu]

Shame on myself. I should have trained this afternoon but I was sleeping and thought. ***k off ! :|Let's just see it as one big exception.

Still sore triceps, shoulders and chest too =)

--
I''m going to reserve a whole day for arms only. I'm still not sure when I'il train chest/back/shoulders. Chest and back together? Shoulders added to legs?

[Aikitu]

Saturday 9-02-02

I trained my legs and shoulders.

Structure
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12 minuts of warmup on cycle
stretching
abs routine
20 push ups
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LEGS

Abductor: 4 sets x15 reps with 40 kg
Lying leg curl 4 sets x12 reps with 15 kg
Leg extension: 4 reps x12 reps with 15 kg
<i>
I also did a failed attempt to use the leg press, but something went wrong images/icons/tongue.gif . I really should add one more exercise for my quadriceps. Maybe squats?? </i>

SHOULDERS

Shoulder press: all x12 reps. 15-20-25-30(failure)-25 kg(failure)
Dumbell side raise: 4 sets w/4kg dumbell.

<i> need to add a few more good shoulder exercises.

--
After: My legs are a bit sore, feel nothing special in my shoulders....AND THAT SHOULD CHANGE!!!

Aikitu, till next time!

[Aikitu]

NOTE:

Routine changed a bit --->

Monday: chest+back
Wednesday: arms only
Saturday: Legs and shoulders
-->every training abs

With this routine my arms will have more benefits I hope.

[Aikitu]

YOO!

It was Chest n Back day!(abs 2 of course!)

Chest same routine as before

And for Back: Cable row 2 sets 25kg and 2 sets 30 kg. (next time to 35kg because it doesnt get sore!!!)

Then Front Pull down like 6/7 sets , first two with 25 kg. But then a guy came and told me what I did wrong. He made it 35kg. And yes I actually started to feel the pressur at my lower back muscles. ...IGNORANE SUCKS! images/icons/smile.gif

I hope to be totally sore tommorow! CYAA! images/icons/smile.gif

Oh yeah I had my BF% CHECKED and it was 6.5%!!!! wow

[Aikitu]

Arms today

Bicep; barbell curl, hammer(forearms), low cable extension, dumbell(forearms)

Tricep; pushdown, one armed extension, two armed stretchdown machine.

NOTE: Only arms is too one-sided. I thought the same of BACK and CHEST. So I think I'il go back to chest/tri and back/bi. Yeah

[Aikitu]

LEGS and SHOULDER day


Shoulder Press: 5x12 20 kg's

Superset: leg extension 5x12/ lying leg curl 5x12
note: I didn't get exhausted with my normal weight: both 15kg!! So in the last sets i increased to 20kg. My legs have reached a new level!!!

Abductor: 5x 35 kg ( had to take it easy, because I injured my hip at run training, which is almost cured )

Shoulder side dumbell raises: 3x12 4kg dumbss
Front: 5kg 3x 24

And another Shoulder Press: Varied with 20/25 kg, 5 sets

Lat Mach: 4x30/35kg: wow this went sloppy because my shoulders felt a bit sore.

[Aikitu]

Ok today I thought, and now you'il ****it suffer, regardless the pain. TRICEPS AND CHEST

I began with warming up and crunches, with weight on my chest, did three series till the burning came. Felt good.

Then I jumped to the bench press machine and here began my journey to exhaustian.

Began with 40kg; 12 reps. No problem
45 kg, just 10 reps I think
40kg again, first rep is difficult, 5-7 total
down to 35kg.. mm 8 reps or something??
and another 35kg set
then 30 kg, same..

Ok next, triceps pulldown
35kg; to failure; 15 reps
30kg; 15 reps, almost failure
30kg, to failure at approx 15 reps
30kg idem
30kg idem..

note; i especially felt my right tricep, ****nn that means it does most of the work i guess.

Next up; PECK DECK

Ahh I dont like this one but o k
first a set of 20 kg to 12 reps
then 30kg; 8 reps
25kg; 12 reps
25kg; failure

Time to drink some water

TRICEPS EXTENSION MACHINE

35kg; 12 reps
40kg; just 12 reps (ahh the pain)
40kg to failure
35kg to failure
35kg failure..
---
Now I kinda supersetted DIPS behind BACK with triceps extension w/dumbell and both hands.

So first I did dips to failure and then triceps extension, I did both 3 times..

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Then I did a few sets with exercise in which you pull to cable to your middle then to stretch both your hands among your body (holding the cables), for the chest that was.

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I ended my training by squeezing out 2 more bench press sets with 35 kg, **** they went to failure a less then 6 reps!
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OKAY IF I AM NOT SORE TOMMOROW IM GONNA RIP MYSELF APART NEXT TRAINING!!! images/icons/tongue.gif P

[imported_MUSCLES]

Good progress!

Try for triceps

pulldowns 1*12 25kg
laying tricep extentions 1*8 barbells 20kg
close grip 1*8 reverse grip bench presses same weight
dips body weight *8

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stay fit stay healthy>keep pumpin

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[Aikitu]

Back, Biceps, Forearms.

Began with warming up on cycle.

Then 5 sets with barbell curl(ez stang)

Next was front pulldown. But man ! My grip sucked. It must be because of the barbell curl. Still I did 5 sets.

The Cable row, wasn't possible to train my back before my grip was gone, next time I will begin with the back.

Then I did concentration curls, both arms 4 sets. Ah pain.

Finish with 5 sets of reverse curl(ez stang). First time I did this one, man this felt great! The pain in my forearms and biceps felt super!!!

This arent many exercises but ýet very effective, because I felt everything very well.

I concluded my training with 3 sets of crunches/ w/weighted stuff on my waist., that burnt!! And 25 push ups with weighted stuff on my back.

Till next time!

[Aikitu]

[QUOTE]Originally posted by muscles:
[QB]Good progress!

Try for triceps

pulldowns 1*12 25kg
laying tricep extentions 1*8 barbells 20kg
close grip 1*8 reverse grip bench presses same weight
dips body weight *8

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Ye I'm gonna try the laying tricep extensions next training. Thanks for input.

[Aikitu]

Note: my biceps don't feel sore. Next time I'm gonna try Preacher curls.

Although my shoulders do feel sore. I though huh, how is that possible, have I done something ??

But nope! It was because I was doing like a few hundred sword attacks the evening before. More sore then after any regular shoulder training!

lol

[imported_MUSCLES]

Allemaal doen mijnheer!

You've got to do all the exercises one after the other like a superset otherwise you wont get the full effect of the exercise.

I did it a couple of days ago and the dips were the killer.

Where in holland do you come from?

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Stay fit stay healthy>keep pumpin

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[Aikitu]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by muscles:
Allemaal doen mijnheer!

You've got to do all the exercises one after the other like a superset otherwise you wont get the full effect of the exercise.

I did it a couple of days ago and the dips were the killer.

Where in holland do you come from?

_________________________________________________

Stay fit stay healthy&gt;keep pumpin

-________________________________________________<hr></blockquote>

*me is shocked of reading dutch on this board!*

I'am from the province Noord Holland; in a city near to Amsterdam.

[Aikitu]

****IT! I just went to the gym but it was closed since they were busy with creating another big room to train in! I should have known.

[imported_MUSCLES]

I come from Vught near Den Bosh.You didn't tell me if you understoot how to do the exercises.They are a suoerset.

-_________________________________________________

Stay fit stay healthy&gt;keep pumpin

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[Aikitu]

Yes I understood it and I fully understand what a superset is. I think it's a good method. It would work great if I were the only one in the gym haha images/icons/smile.gif

[imported_MUSCLES]

Have you got any weights at home?
You would easily be able to do this only you'd have to do the dips in between two chairs!

________________________________________________

stay fit stay healthy&gt;keep pumpin

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[Aikitu]

Chest, Triceps & Shoulders

Hmm the gym has chanced much. 3 times larger then before. Alot of new stuff. I t looks great. But the weight plates were missing!!!

Explored the gym a bit...

I dont want to get in detail..

Abs..
Bench press,
Shoulder press, ascending - descending
Dips behind back ; wow that hurt

another bench.
some leg curls(gym was closed satur). abductor. Couldnt find leg extension images/icons/frown.gif

I wanted to do upright row, but no plates.

**** Im gonna make up wednesday for this messy training!

[imported_MUSCLES]

Have you been back to train?Must have been a pain in the *** with half the gym missing!How frustrating!

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SRAY FIT STAY HEALTHY&gt;KEEP PUMPIN

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[Aikitu]

hmm yes.. last week at wednesday and yesterday..

wednesday: back/biceps/forearms

monday: chest/tri/shoulders.

**** my work outs suck images/icons/tongue.gif

[imported_MUSCLES]

If your workouts suck than change them!
Post them under training and we will change them for you!

I think that you should more weight training maybe at home or with a freind.

Do some situps/pushups get a goal!It sounds like you are in the dumps!

Take care my freind!

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STAY FIT STAY HEALTHY&gt;KEEP PUMPIN


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[Aikitu]

No I mean my work outs arent that bad. I dont need more weight training.. It doesnt go that bad.

I actually noticed gains! My forearms man... my vains are starting to pop up at the end of my rigth forearm images/icons/tongue.gif

must be because of the reverse barbell's and cutting with my sword =) My biceps..too..

[Aikitu]

before I went to a gym I trained push ups every day(and more ofcuz)

40 push ups seemed untouchable ground to me. But after a month I actually reached 40 push ups (hehe me proud)

my max push ups made huge leaps.. One day I got 50, day after 60, the day after I took it a bit easier. Then the following day I reached 70... mmm makes you think.

I think I'm gonna RESERVE some days to work on my max push ups.. me loves doing push ups ^-^

EDIT: thx for support dude

[imported_MUSCLES]

graemlins/bigok.gif
He No worry at all!Do you get elbow soreness if you do to many pushups everyday?I used to do 2*50 every day for a while but after a month or so my elbow joints started to get sore.I think it might have been the tendon?But it is good for the chest!
images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif
Good to hear that you are building up!It's no good doing all the work and seeing no progress!

__________________________________________________

STAY FIT STAY HEALTHY&gt;KEEP PUMPIN

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ABC IS BEST graemlins/x4xshot.gif

[Aikitu]

Biceps/forearms/Back..

Cable Row x5
Front pulldown. x5
barb curl x5
reverse barb x5
dumbell curl x3
seated dumbell curl x3

I read big words about pain when doin barb curl. I aint feel no pain!! Suggestions? I barb with an ez curl.

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No elbow soreness at all muscles.
----

[imported_MUSCLES]

Your pain should come the next day or the same day if you go to failure!Doing supersets with the barbell curl to stress the intensity is an other way to get that pain!
Increase the intensity of your exercises if only doing 1*5 go for a heavy weight to tear those muscles and grow!!!!!!!!!!!!!!If going to do endurance training go for a higher rep.
Its good that you don't get elbow soreness!!!!
Do many pushups&situps they are good exercises to do before bed!You'l sleep like a log but than you probably have no problem anyway!

graemlins/slaap.gif
__________________________________________________

STAY FIT STAY HEALTHY&gt;KEEP PUMPIN

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ABC IS BEST graemlins/x4xshot.gif

[Aikitu]

abs; 4 sets situps; 30 push ups
--
LEGS
5 sets lying leg curl; 15 kg
5 sets leg extension; 15 kg
5 sets abductor; 35 kg
--
Also did bench
4 sets 30kg/1 set 35 kg.

[imported_MUSCLES]

Aikitu
What are you trying to achieve?Muscle or endurance
You'l have to up your weights to gain muscle!

__________________________________________________


STAY FIT STAY HEALTHY&gt;KEEP PUMPIN

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ABC IS THE BEST graemlins/x4xshot.gif
I TRAIN BECAUSE IT IS PART OF WHO I AM

[Aikitu]

Chest/Shoulders/Triceps

First some ab exercises, I finally found back my ankel weights which make the burning come faster!!! *******s

25 push ups
----
Bench machine; 40 kg x 10
40 kg x 10
40 kg to failure
35 kg to failure
35 kg to failure

Shoulder Press:
20kg x 10
25kgx till failure..
30 kg to failiure
25 kg failure
20 kg failure
25 kg failure

very little rest in between, switching weight, breath gogogo!

Triceps extension; the movement is similar to dips behind back I think.

30 kg ; x 10
35 kg x 10
35 kg failure
40 kg failure
35 kg failure

--water---

Upright row: Ez curl with 2.5 kg attached each side
-2 sets of 6
-2 sets of 8
-2 sets of 10.. Last had to go to failure but it took so long so no failure but I felt is pretty good.

Push ups:
10
5
5
wow !!! I felt my chest pretty bad now!

Bench machine again yes.
-40 kg to failure
-35 kg to failure
-35 kg to failure.

-
Fini! Hm nice training.. Though I should add another real triceps exercise, but I don like triceps pulldown =)

[Aikitu]

MUSCLES &gt; I train for muscle mass. I know...heavy weights. But I had to spare my legs a bit since I have been suffering an injury on a muscle in my hip the last weeks, because of that I could not train running. But now I think it's o k....

(the injury happened at a run training, I was having a little race with someone and definetly had to win. Though we ran across the clock(sucks!!) , I guess the muscle in my Hip was not prepared for that haha.)

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif

Good workout bro!!!!!!!!!!

Keep at it to failure and you'll go ahead leaps and bounds!

good going!

__________________________________________________

STAY FIT STAY HEALTHY&gt;KEEP PUMPIN

__________________________________________________ ABC IS BEST graemlins/x4xshot.gif
I TRAIN BECAUSE IT IS PART OF WHO I AM

[Aikitu]

N....N...No??? No Soreness? Aaaarg!!!

Note to self: you're a death man next training!!!

[imported_MUSCLES]

UP YOUR WEIGHTS or superset bro!
To get sore you'l have to shock your muscles try to get somebody to spot you!

[Aikitu]

Back/Biceps/Forearms

-
abs 5 sets of crunches
25 push ups
-
&lt;b&gt;Front Pulldown:&lt;/b&gt;
25 kg x 12
30 kg x 12
25 kg x 12
30 kg x 12
25 kg x 12

&lt;b&gt; Cable Row &lt;/b&gt;

20 kg x 12
25 kg x 12
30 kg x 12
25 kg x 12
20 kg x 12

&lt;b&gt; Barbell Curl &lt;/b&gt;
5kg attached each side
5 times from 4-8

&lt;b&gt; Reverse barbell Curl &lt;/b&gt;
5 kg attached each side
3 times 4-6
2.5 kg attached each side
3 times around 10. Sometimes a few cheat curls to feel the burning.

&lt;b&gt; Concentration Curls &lt;/b&gt;
with 6 kg each arm 5 sets around 9-12

----
That's it.

-aikitu!

[imported_MUSCLES]

images/icons/smile.gif images/icons/smile.gif images/icons/smile.gif

Try to do lower reps and up your weights.Then when on your max weight do the next set with a lighter 75% of your max weight to failure.This will give you a burn!

keep going bro!

[Aikitu]

No legs training saturday cause I wanted my legs to rest(hip injury..)

Ok Monday: Chest/Triceps/Shoulders

Training was the same one as last week. Only now I started out with 50k w/Benchmachine =)

And implanted more pushups in between.
-

[Aikitu]

k the wednesday after I trained back/biceps/forearms
--

And right now i cant train,Aaarg I feel sick!!

[Aikitu]

Aikitu is healed after being very ill. Though he is sick of going and training in the gym. Boring..

I will train this stuff home again. I know everything I need to know...

I came to conclusion that training with apparature is not cool.. Aikitu shall do crunches, pushups and many variations with his dumbells.. Also enlarge his dumbell collection

-aikitu