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Old 05-15-2004, 12:14 PM
bwilliams21 bwilliams21 is offline
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Default Brian\'s Get serious training journal

I have a very busy schedule and am trying to formulate a workout schedule to fit my needs of working each body part twice per week. Please review and give me your opinions.

When Indicating a heavy session reps will be kept in the 6-8 range, when indicating a light session reps will be in the 8-12 range.

Workout 1 – Monday

Morning: Legs [Quads, Hamstrings, claves] - Heavy
Squats – Free Weights
Leg Press - Machine
Straight leg deadlifts – Free Weights
Standing Calf Raises – Free Weights

Evening: Chest - Light
Dumbbell Flat Bench Press
Dumbbell Incline Bench Press
Dumbbell Decline Bench Press
Incline Dumbbell Fly’s
Push-ups – To Failure

Workout 2 – Tuesday

Morning: Cardio – Elliptical, Jumping Rope, Running [Select One]

Evening: Back, Biceps - Light
Deadlifts – Free weights
Lat Pull-downs – Wide neutral grip bar – Machine
Lying Reverse Grip Barbell Row
Good Mornings

Barbell Curls
Alternating Dumbbell Curls

Workout 3 – Wednesday

Morning: Shoulders, Traps - Heavy
Military Press – Barbell
Arnold Press – Dumbbells
Lateral Raises – Dumbbells
Upright Rows – Barbell
Shrugs - Barbell

Evening: Cardio - – Elliptical, Jumping Rope, Running [Select One]


Workout 4 – Thursday
Day off

Workout 5 – Friday – Light [8-12 reps]

Morning: Chest, Triceps - Heavy
Flat Bench Press - Barbell
Incline Bench Press – Barbell
Extra Wide grip Straight Arm Floor Pullovers - Barbell
Dumbbell fly

Close Grip Barbell Press
Triceps Extension – Dumbbell

Evening: Legs [Quads, Hamstrings, claves] - Light
Front squats – Free weights
Leg Press – Machine
Leg Curls – Machine
Leg Extensions – Machine
Seated Machine Calf Raises

Workout 6 – Saturday

Morning: Back, Biceps, Forearms - Heavy
Deadlifts – Free Weights
Bent over Rows – Barbell
Pull-ups

Barbell Curls
Alternating Dumbbell Curls

Wrist Curls
Reverse Wrist Curls

Evening: Cardio Elliptical, Jumping Rope, Running [Select One]

Workout 7 – Sunday – Light [8-12 reps]

Morning: Shoulders, Traps
Military Press – Dumbbell
Reverse Lateral Raises - Dumbbell
Lateral Raises – Dumbbells/Machine
Upright Rows – Barbell
Shrugs - Barbell

Evening: Cardio Elliptical, Jumping Rope, Running [Select One]
  #2  
Old 05-15-2004, 02:02 PM
OUTLAW20SICX OUTLAW20SICX is offline
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Default Re: Brian\'s Get serious training journal

r u cuttin or bulkin??
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  #3  
Old 05-15-2004, 02:40 PM
bwilliams21 bwilliams21 is offline
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Default Re: Brian\'s Get serious training journal

My goals include losing some BF% while maintaining or increasing muscle mass.
I guess I would consider it a clean bulk. I will provide my diet.

Meal #1
1/2 Cup Oatmeal
2 Hardboiled Eggs
1 piece of fruit

Meal #2
Optimum Nutrition Protein Shake [46g]

Meal #3
Large Salad [Mostly Greens]
1 Chicken Breast

Meal #4
1 can of tuna
veggies

Meal # 5
Meat [Chicken/Tuna/Beef/Turkey]
Veggies

Meal # 6
Cottage Cheese
Natural PB

PWO
Optimum Nutrition Protein Shake [46g]
VEGGIES
  #4  
Old 05-17-2004, 09:51 PM
bwilliams21 bwilliams21 is offline
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Default Re: Brian\'s Get serious training journal

Started the workout today,

I switched the order of workouts as I didnt fell real good about doing legs in the mrnong/

Chest worked out well this morning
Squats – Free Weights 5 Sets - 2 HEAVY sets
Leg Press - Machine 4 Sets to Failure
Straight leg deadlifts – Free Weights 4 Sets
Standing Calf Raises – Free Weights 3 sets

Morning: Chest - Light - All sets include a warmup
Dumbbell Flat Bench Press 5 Sets
Dumbbell Incline Bench Press 5 Sets
Dumbbell Decline Bench Press 4 Sets
Incline Dumbbell Fly’s 4 Sets [Mostly to strecth]
Push-ups – To Failure

I felt some pain in my foot on my last set of calf raises. I stopped so I didnt hurt it further. I will monitor it and adapt workout if needed.
  #5  
Old 05-19-2004, 02:48 PM
bwilliams21 bwilliams21 is offline
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Default Re: Brian\'s Get serious training journal

Foot feels better, I did deadlifts [I know it doesnt put much strain in the area I felt but it still didnt hurt] and didnt feel any pain.

Performed the following back and Bi routine

Deadlifts - 5 sets [1 warm-up set, 4 with increaseing weight]
Lat pull downs 4 sets increasing weight on each set
Bent over rows [light] - 4 Sets mostly for strecth - Strict form
Good Mornings didnt feel real good today - 3 sets

BB Curls - 4 sets w/increasing weight
Alternating DB Curls - 3 sets with 1 drop set at the end for a burn.

That's it for the day.
  #6  
Old 05-19-2004, 10:30 PM
bwilliams21 bwilliams21 is offline
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Default Re: Brian\'s Get serious training journal

Just picked up some ZMA, I think I have it covered now.
Whey Protein
Creatin
Glutamine
ZMA
CLA
Multi-vitamin
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