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Old 03-09-2004, 12:44 AM
dajt dajt is offline
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Join Date: Aug 2001
Location: Ontario
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Default dajt\'s Journal. Comments welcome

I was out of the gym for about 4 years. Due to school I spent most my waking hours in front of a computer. I played football almost every Sunday and occasionally made it to the basketball court. Iíve just started working out again and I thought it would be a good idea to get opinions on my work out plan.

I do a warm up for all sets
The reps for all exercises are 10, 8, 6, 6
I do sit-ups 3 times a week and pushups 3 days a week.

Monday

Chest
Flat dumbbell/barbell/pullovers
Incline dumbbell/barbell
Thumbs in flys/No peak flys
Machine flys/incline flys


Biceps
Cable curls
Preacher curls
Incline face forward barbell curls
Hammer curls

Tuesday

Back
Incline bench isolation rows
Bent over strait arm lat pull down
Strait arm cable pull downs
Seated rows
Hyperextensions with weight
Wide grip pull down
Close grip reverse pull down

Calves
Calf raise
Reverse calf raise

Wednesday

Shoulders
L laterals + side lateral
Front dumbbell raise
Arnold press
Barbell upright row
Seated bent over dumbbell laterals
Military press alternate front/back

Forearms
Seated curls
Seated reverse curls
Behind back curl

Thursday

Legs
Strait leg dead lift
Curl
Extensions
Leg press
Lunge

Traps
Calf machine shrugs

Triceps
One arm pull back
Rope press down
Seated triceps press
Close grip bench

Friday
Basketball

Sunday
Football

I am wondering if I am getting everything in the right proportions.

I would appreciate any comments.
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  #2  
Old 03-09-2004, 02:18 AM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Re: I was out of the gym for years but now Iím back and need comments

You look like you've overloaded your workouts. I would drop some moves off of your chest, back, and shoulder workouts. Set it to 3-4 moves x 4 sets like you said and up your intensity. Cycle the other moves in once in a while (3 core moves and one shocker move per week)
I would also look at the hardcore workouts on this site for ideas.
What goals do you have set?
Current stats?
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  #3  
Old 03-09-2004, 01:53 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
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Default Re: I was out of the gym for years but now Iím back and need comments

[ QUOTE ]
You look like you've overloaded your workouts. I would drop some moves off of your chest, back, and shoulder workouts. Set it to 3-4 moves x 4 sets like you said and up your intensity. Cycle the other moves in once in a while (3 core moves and one shocker move per week)
I would also look at the hardcore workouts on this site for ideas.
What goals do you have set?
Current stats?

[/ QUOTE ]

I accidentally posted 2 too many exercises for the back workout. If I reduce the shoulder chest and back to 4 exercises how will I hit all the areas of the mussels?
I have not set too many goals so I donít get discouraged because I am a shadow of my former self. The goals I have set are too bench press more then my weight and to increase the size of my biceps. Once I start to get into better shape I will set more goals.

Height = 6í4
Weight = 260
Age = 24
BF = ?
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  #4  
Old 03-09-2004, 03:06 PM
IronKnuckle IronKnuckle is offline
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Join Date: May 2003
Location: The pullup bar
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Default Re: I was out of the gym for years but now Iím back and need comments

[ QUOTE ]
If I reduce the shoulder chest and back to 4 exercises how will I hit all the areas of the mussels?


[/ QUOTE ]
Check the hardcore workouts out in the 'workouts' tab. they cover everything while only using a few moves.
3 moves is the most I would use for any muscle groups (plus compound moves)

Check out my last workout:
[ QUOTE ]
DB press
70x6
70x6 (and yes, i did do a little dance in my mind)
60x8 (I was so pumped i felt like i could've curled these DBs!)
60x8

Incline Prone flys
35x10
35x10

Cable crosses
50x12
60x12
60x12

(weaponX I finally got the guts
DB Mlt press SS Alternating DB upright rows
35x8 SS 35x12
35x8 SS 35x12
35x8 SS 35x12

BB Smith mlt press SS wide grip upright BB rows
100x8 SS 65x10
120x6 SS 65x10
120x6 SS 65x10

Seated lateral raise SS L-laterals
20x8 SS 20x5
20x8 SS 20x5
20x8 SS 20x4

front EZ bar raise
45x6 (drop) 35x8 (drop) 25x10
45x4 (drop) 35x8 (drop) 25x8 (drop)15x15


[/ QUOTE ]
You'll notice there are 3 moves for chest (I just used the basics so I could save my shoulders for WeaponX's delt workout)
One heavy mass move
one Upper chest strech move (isolation)
one cable move (also streches and uses other groups to some extent to finish off my chest)

the delt workout consists of 3 supersets plus a dropset to finish off.
As long as you choose different types of moves and use different ones frequently, there's no need to load up so many different moves in the same workout.
__________________
"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)
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  #5  
Old 03-09-2004, 03:41 PM
dajt dajt is offline
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Join Date: Aug 2001
Location: Ontario
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Default Re: I was out of the gym for years but now Iím back and need comments

I previously checked the hardcore workouts. The shoulder workout has 6 exercises.
As for the chest I was thinking of getting rid of the decline press and the dumbbell flys. The reason I stacked the chest and back is because I can't bench my own weight and can only do 2-3 chins.
I did back yesterday and I did all 8 with good intensity.
I am currently trying to find the right balance of exercises.
I changed the days around this week and I'm doing chest/biceps today I'll try doing just 4 exercises and see how it goes.
Thanks for the input I appreciate it.
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  #6  
Old 03-09-2004, 05:14 PM
IronKnuckle IronKnuckle is offline
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Default Re: I was out of the gym for years but now Iím back and need comments


High volume can be a good program but I figured you might want to ease in a little more.
Just make sure your workouts don't push you into overtraining.
[ QUOTE ]
did back yesterday and I did all 8 with good intensity.

[/ QUOTE ]
how many sets?
__________________
"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 03-10-2004, 10:02 PM
dajt dajt is offline
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Join Date: Aug 2001
Location: Ontario
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Default Re: I was out of the gym for years but now Iím back and need comments

I do 4 sets of each exercise with reps of 10, 8, 6, 6. Sometimes I end up doing only 3 sets because of exhaustion.
As for my back work out I did 4 set for each exercise.
Should I be raising the weight every week?
So far I have been but this week I had to lower a few.

Yesterday I did chest and biceps. Previously to this week I didnít have a workout partner so I was using dumbbells for the bench press. This week I used the barbell and for some reason I couldnít do as much weight on the incline barbell. Is that normal? On the flat I was able to do more.
Also I only did 5 exercises for the chest; flat bb, incline bb, no-peak flyís, thumbs in flyís, and I did drop offs on the fly machine. Unfortunately my chest was not even soar today I think I need to switch it up a little.
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  #8  
Old 03-10-2004, 10:20 PM
dajt dajt is offline
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Join Date: Aug 2001
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Default Re: I was out of the gym for years but now Iím back and need comments

Yesterday I did chest and biceps.
My biceps were really sore from the back workout the day before.

Chest

Flat bb
125-15
175-7
195-5
195-3

Incline bb
105-8
105-7
110-7
125-6

No peak flys
35-10
45-5
45-4

Thumbs in flys
25-9
30-6
35-6

Machine flys
110-7
110-5
120-4
Drop offs starting at
90, 70, 50, 30, 20


Biceps

Preacher curls
75-10
85-5
90-5
95-4

Hammer curls
30-9
35-6
40-5
40-3

Incline face forward barbell curls
60-12
80-8
90-6
100-4

Cable curls
80-10
90-8
100-6
110-6
130-3
150-1
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  #9  
Old 03-10-2004, 10:23 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now Iím back and need comments

Today I did shoulders and forearms. My shoulders were still sore from the chest workout yesterday so I only did 3 set for most of the exercises.

Shoulders

L laterals + side lateral
20-10
25-8
30-6
35-4

front db raise
45-8
45-6
50-6

Arnold press(useing bb to get left shoulder up to speed)
85-9
95-6
105-5

Seated bent over dumbbell laterals
25-10
30-8
30-8

Military Press alternating front back
70-10
80-8
90-4
80-5

Forearms

Seated curls
50-10
60-10
80-6

Seated reverse curls
50-7
60-6
70-6

Behind back curl
40-10
50-10
60-10
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  #10  
Old 03-10-2004, 10:29 PM
dajt dajt is offline
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Bantamweight
 
Join Date: Aug 2001
Location: Ontario
Posts: 211
Default Re: I was out of the gym for years but now Iím back and need comments

Monday I did back and calves but forgot to post it so here it is.

Incline bench isolation rows
145-10
165-8
185-5
195-4

Bent over strait arm lat pull down
90-10
110-8
130-6
140-6

Strait arm cable pull downs
40-10
50-8
60-6
70-3

Seated rows
135-10
150-8
165-6
180-6

Hyperextensions with weight
35-10
45-8
50-8

Wide grip pull down
120-10
140-8
150-5
160-4

Close grip reverse pull down
120-10
140-8
160-5
170-5

One arm dumbbell rows
55-10
65-8
70-6
75-6


This was a excellent workout I still felt it yesterday.
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