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  #21  
Old 02-11-2004, 03:20 PM
Patyal68 Patyal68 is offline
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Default Re: From Small Beginnings...

What I usually do for warm up is 1 or 2 light sets of 16-20 reps. Then pick the first exercise and do one more warm up set of 16-20 reps. Afterwards, I start lifting heavy.

See my journal today to understand better whan I'm saying [img]/forum/images/graemlins/wink.gif[/img] ... I'm not very good with explanations [img]/forum/images/graemlins/tongue.gif[/img]
  #22  
Old 02-11-2004, 05:06 PM
goldmill goldmill is offline
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Default Re: From Small Beginnings...

Yeah, you basically have it. I usually go to failure on 1 or 2 sets per exercise. I used to go to failure on every set when I was younger but I feel that can lead to overtraining and you will burn out much quicker during your workouts. I've gotten much more out of my workouts since switching things up.

What Paytal also said is a good way to approach things. I'll talk to you a little more about this later but it kinda goes hand in hand to the whole point of walking briskly on the treadmill for a few minutes before a workout.
  #23  
Old 02-11-2004, 06:19 PM
Psycho Mike Psycho Mike is offline
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Default Re: From Small Beginnings...

I will check out your journal Paytal to get an idea of how this warmup thing works.

I have added the treadmill to my warmup. I usually start at a slow speed and increase the speed a few notches every minute and by the time I'm at the 4-5 minute mark I'm walking pretty hard.

And anyway, I just got back from the grocery store and purchased a few things to modify my diet, which I've realized could use a LOT of improving. I'm gonna basically try my own personal modification of the 24 week mass diet that's on this site. I picked up some cottage cheese, giant sized tube of oatmeal, and tons of water.... oh yeah and wheat bread also to eat a tuna fish sandwich at school. I won't get into the whole nutrition/diet thing too much here... I plan on posting somewhere in the nutrition forum soon, so we'll save it for then.
  #24  
Old 02-11-2004, 06:43 PM
goldmill goldmill is offline
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Default Re: From Small Beginnings...

so you are you minimizing the frozen pizzas and fish sticks then? [img]/forum/images/graemlins/tongue.gif[/img]
  #25  
Old 02-13-2004, 01:58 AM
Psycho Mike Psycho Mike is offline
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Default Re: From Small Beginnings...

TRICEPS

Skull Crushers
30x12
40x9
40x7
30x12
30x11

One Arm Reverse Pushdowns
30x12
30x10
25x12
25x10

BICEPS

Barbell Curls
30x12
30x12
50x12
50x12 (failure)

Alternate DB Curls

25x8
25x10
25x8

Preacher Curls
30x12
40x9
40x5

FOREARMS

Hammer Curls
20x10
25x12
25x10

Wrist Curls (palm up)
15x10
20x10
20x10

Reverse Wrist Curls (palm down)
15x6
10x10
10x9

Couldn't find the 40 Barbell, so I did warmups with 30, which was nothing and then jumped to 50 where I failed on the last set.

I'm not sure which wrist curls are considered reverse, because it could go either way it seems, so I noted that.
  #26  
Old 02-13-2004, 02:05 AM
goldmill goldmill is offline
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Default Re: From Small Beginnings...

You still need to raise the weight more man. Don't be afraid to do a set where you fail at 6-8 reps.
  #27  
Old 02-13-2004, 02:26 AM
Psycho Mike Psycho Mike is offline
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Default Re: From Small Beginnings...

Yeah I guess so, but I'm just getting to the point where I'm memorizing what weights I need to use to warmup and which weights I go to failure with. This whole journal thing will also help me with that.
  #28  
Old 02-14-2004, 02:48 AM
Psycho Mike Psycho Mike is offline
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Default Re: From Small Beginnings...

Finsihed my 3rd week in the gym, now it's time to enjoy a few days off.

QUADS

Squats
85x12
95x12
105x12
115x11
125x7

Leg Press
195x12
215x12
235x12

Lunges
20x20
25x20
20x20

HAMS

Lying Leg Curls
20x12
30x12
40x9
40x7
30x10

I was pretty dissapointed with this workout. To begin with, on my first set of squats 2 weeks ago I was only doing 75 pounds (counting the bar as 45) and I was struggling with those. But my stength has increased dractically in just 3 weeks. Next week I know what to start out with and I won't be playing around. ;-)

Leg Press was pretty sad, too. I could have started higher and ended higher. My form on leg curls could probably use some work, too, but at least I know what I need to go into next week with.
  #29  
Old 02-14-2004, 09:21 PM
goldmill goldmill is offline
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Default Re: From Small Beginnings...

I told you the strength will come quick in the beginning. Besides, you want to start light. Just go up in weight with bigger increments.

Example
75 x 12
115 x 10
135 x ?
and so on.

BTW, raise the weight on your lunges. 20 is way to light for you. I'm pretty impressed you got 20 reps with them though. I'd be ready to pass out.
  #30  
Old 02-15-2004, 02:53 AM
Psycho Mike Psycho Mike is offline
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Default Re: From Small Beginnings...

Yeah I'll definetely go up in bigger increments next week, now that I'll actually know what I can lift and will have this journal as a reference to go back and check.

Just to make sure, I noted 20 lunges as meaning 10 for each side. I'll try bringing the reps down and weight up.
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