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  #1  
Old 06-11-2003, 02:08 AM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default My online Journal

In reference to the advice: I have time now that I can give some background. I got into weight training just for fun on the weekends when I was 14. I have always been small and got beat up a lot. at about 16 the guys who used to beat up on me were scared to death of me. I started lifting more regularly because of a girl (Yes I admit it) But now I just lift because its my sport.
I'm working on getting bigger but for the summer, I'm going to stay cut.
I'm 7% BF
130 lbs
Pictures coming soon!
Enjoy my journal (comments are welcome)

6/10/03
Group Lift Wt./Reps
Chest
Press 35s
Press/Fly 30s
Back
Cable Deads 70mach
Pullovers 35lbs
Shoulders
L Dumbells 20s
Military Press 70 mach
Arms
Hammer Curls 30s
Hanging Dips sets
Half Curls 50lbs
Freedom Press 25lbs
Abs
Reverse Crunch Incl. 3 sets @ 50
Crossover Crunch 3sets@ 50
Crunches 3 sets @100
Hanging Leg lifts 3 sets@ 12

Legs Leg press 2x45+ 2x25
Steps 5min
OR
Group Lift Wt./Reps
Back
Pull-Ups 20 X 3 sets
Seated Cable Rows 100 lbs
Chest
Mach. Bench Press 9 Mach
Dumbbell Flyes 30s
Shoulders
Upright Rows 50 lbs
Combi. Raises 20s
Arms
Incline Dumbbell Curls 25s
Hammer Curls 30s
Lying Triceps Presses 20s
Triceps Pushdowns
Abs
Twist Machine
Crunch Machine 25 mach.
Twist Raises 3sets@ 50
Hanging Leg Raises 3 sets @ 30
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #2  
Old 06-11-2003, 02:27 AM
wasabiz wasabiz is offline
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Join Date: Mar 2003
Location: Vancouver B.C.
Posts: 368
Default Re: My online Journal

huh? is this ur split or ur workout? cuz this is a workout journal and um yea i hope u don't mine me responding to it [img]/forum/images/graemlins/laugh.gif[/img]

well it would be great if u could give a lil background info and sum stats and ur goals. then ur workout and a . . sorrie but more organized post? just sum suggestions u don't have to listen to me but im just tryin ta help. glad u started a journal tho.
__________________
no pain?? NO GAIN!!
do it till it hurts. . .then do sum more

stats

age 17
weight 118
height 5'8" or 5'9"
bench 115lb
squat 1rm 175lb
deadlift 1RM 245lb
curl 30lb per arm
  #3  
Old 06-19-2003, 01:48 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
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Default Re: My online Journal

That was my workout 2x a week.(finally strong enough!)

I have recently switched to a split
Mon-Chest/Back/Forearms
Tues-off
Wed-Bicep/Tricep/Shoulders
Thurs-off
Fri-Legs/Abs
Sat- Mountain full training course(Mostly cardio + Body weight. [img]/forum/images/graemlins/cool.gif[/img])
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #4  
Old 06-20-2003, 01:48 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Re: My online Journal

Re-tooled split:

Mon- chest/back/Forearms
Tues-Off
Wed-Legs/abs
Thurs- Bicep/Tricep/shoulders
Fri- off
Sat- Mountain
Sun-Day of REST

Comments are welcome [img]/forum/images/graemlins/cool.gif[/img]
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #5  
Old 06-21-2003, 04:22 PM
wasabiz wasabiz is offline
wasabiz should change his/her status!
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Join Date: Mar 2003
Location: Vancouver B.C.
Posts: 368
Default Re: My online Journal

nice added a leg day eh? good to see.
__________________
no pain?? NO GAIN!!
do it till it hurts. . .then do sum more

stats

age 17
weight 118
height 5'8" or 5'9"
bench 115lb
squat 1rm 175lb
deadlift 1RM 245lb
curl 30lb per arm
  #6  
Old 06-21-2003, 07:39 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Re: My online Journal

No, I didn't add a leg day. I just split up my existing workout. I used to do legs at the end of every workout. <See above> But I decided it was time to switch to a split to maximize my gains. Thanks for your comment.
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #7  
Old 06-23-2003, 12:46 AM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
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Default Re: My online Journal

Here's my entire routine seperated into days:
Monday TYPE Wt.
Chest
Press 35s
Press/Fly 30s
Back
Cable Deads 70mach
Pullovers 35lbs

Wednesday
Legs
Squats 2x45lbs
Leg Curls
Leg extentions
Leg press 2x45+ 2x25
Toe Press &lt;Same&gt;
Abs
Ab Machine full sets Mach-25
Crossover Crunch 3sets@ 25
Crunches 3 sets @12+ Wt.
Reverse Crunch Incl. 3 sets @ 25
Hanging Leg lifts 3 sets@ 12

Thursday
Arms
Hammer Curls 30s
Hanging Dips sets + Wt.
Half Curls 50lbs
Freedom Press 25lbs
Shoulders
L Dumbells 20s
Combi raises 20s
Upright rows 2x 25lbs
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #8  
Old 06-28-2003, 03:22 AM
IronKnuckle IronKnuckle is offline
IronKnuckle should change his/her status!
Heavyweight
 
Join Date: May 2003
Location: The pullup bar
Posts: 2,755
Default Re: My online Journal

Week 2 of split workout. Added a little:

Tuesday TYPE Wt.
Chest
Press 35s
Press/Fly 35s
Flys 30s
Machine Press 10mach
Back
Cable Deads 70mach
Pullovers 35lbs
Deads 2x25
Rows mach110

Thursday
Legs
Squats 2x45lbs
Leg Curls Mach 50
Leg extentions Mach 70
Leg press 2x45+ 2x25
Toe Press <Same>(+10)
Abs
Reverse Crunch Incl. 3 sets @ 25
Hanging Leg lifts 3 sets@ 12
Crunches 3 sets @12+ Wt.
Ab Machine full sets Mach30
Rotation Machine 50mach

Friday
Arms
Hammer Curls 30s
Hanging Dips sets + 20lbs
Incline Curls 30s
Freedom Press 25lbs
Prone Curls 15lbs
Shoulders
L Dumbells 20s
Combi raises 20s
Upright rows 2x25lbs
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #9  
Old 06-29-2003, 04:50 PM
IronKnuckle IronKnuckle is offline
IronKnuckle should change his/her status!
Heavyweight
 
Join Date: May 2003
Location: The pullup bar
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Default Re: My online Journal *DELETED*

Post deleted by IronKnuckle
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
  #10  
Old 07-13-2003, 06:16 PM
IronKnuckle IronKnuckle is offline
IronKnuckle should change his/her status!
Heavyweight
 
Join Date: May 2003
Location: The pullup bar
Posts: 2,755
Default Re: My online Journal

Took a week off for vacation. Can't wait to be back! [img]/forum/images/graemlins/cool.gif[/img]
__________________
"You will never have THIS day again"
Power with Discipline, Strength with Honor
"Seeking the very best in ourselves means actively caring for the welfare of other human beings." Epictetus
Workout Design I (split)
Workout Design II
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