My training log

[Hombre Nuevo]

First day of the rest of my life

The stats as today:

Age:36
Height:5'9"
Weight: 129 lbs
BF: 15% maybe?

Goal: bulk, bulk, bulk, and then BULK!

This week I'll train light to get used to the excercises, monday, wendesday and friday. Full body each time, basic movements only.

Squats
Calf rises
Bench Press
Lat pulldown
Scott curl
V-bar triceps extension
Ab curls
Back extension

Wish me good luck!

[Hombre Nuevo]

WO session 2:

Dumbell incline press 4x10
Bent-over dumbell row 4x10
Upright row 4x10
Leg press 4x10
Calf rise (seated) 4x20
Abdominal Curl 4x10
Back extension 4x10

[Stamina]

I wish you luck but I think you are doing too much volume. I'd stick to 4-5 exercises per session with a total of no more than 15 sets. Also, your split seems a bit chaotic. Post it in its entirety so someone can give you a critique.

[Hombre Nuevo]

Thanks Stamina. The routine I'm doing on my first week is from a magazine and is supposed to be devoted to hard gainers. It works full body each time, Monday, Wednesday and Friday (with some variation of excercises on Wednesday, but still working the whole body). I agree in that it is too much volume for a hard-gainer newbie like me, but I only plan to do it for a week (indeed today will be my last day with it) while getting "back in motion". I've been using VERY light weights and I'll do so today. Then I'll start to get into serious weights (for my standards [img]/forum/images/graemlins/frown.gif[/img] ) on monday.

I still didn't decide which routine I will do next, but i'm posting on the training forum to get some advice.

[Hombre Nuevo]

OK, here is what I plan to start doing tomorrow. It is a two-days split, working out three times a week, so each body part is exercised every 4/5 days. Focus is in gaining overall mass, but with some emphasis on legs, delts and traps. For that reason I decided for a two-days split vs. one day, so I can add a couple of exercises without having too many sets in a single workout. Besides, in that way, if I skip a WO I will not need to wait more than 7 days to hit again a muscle group as it would happen with a 3-days split. 1 or 2 warm-up sets performed before every exercise. Once a week I’ll have a low-intensity cardio session (45 min-1h), where I will do abs (including obliques) and back extension. I had to dismiss some of my favorite movements in order to keep a low number of overall sets [img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/mad.gif[/img]

1) Chest, Delts, Tris, Calves

Bench press 3 sets (10/8/6)
Incline dumbbell press 2 sets (8/6)
Military press 2 sets (8/6)
Upright row 2 sets (10/8)
Dips 3 sets (8/8/6)
Calf rise 2 sets (15/12)


Total 14 sets


2) Legs, Back, Biceps

Squats 2 sets (10/8)
Deadlifts 2 sets (10/8)
Legs curl 2 sets (10/8)
Pullups 3 sets (10/8/6)
Bent over rows 2 sets (10/8)
Standing Barbell curl 3 sets (10/8/8)


Total 14 sets

[Hombre Nuevo]

OK, this will be a tue-thu-sat week.

Decline bench press 3 sets (10/8/6) (flat benchs were busy)
Incline dumbbell press 2 sets (8/6)
Military press 2 sets (8/6)
Upright row 2 sets (10/8)
Dips 3 sets (8/8/6)
Calf rise 2 sets (15/12)

Today I started going to failure on each set (after one or two warm-up sets), but it took me a little to figure out what weight use, so some sets were couple of reps longer to get to failure (never shorter, I might be underestimating my strength!

If I have the maths right (need to check how much the bars weight) and if I remember well:
Bench (decline) 55lbs
Incline press 25lbs each dumbell
Military press 40lbs
Upright rows 30lbs
Dips assisted by 6 plates
Setad calf rise 80lbs

Really hope this numbers will increase soon [img]/forum/images/graemlins/frown.gif[/img]

Last but not least, weight: 132 and going up! [img]/forum/images/graemlins/smile.gif[/img]

[Hombre Nuevo]

Yesterday's WO:

Squats 2 sets (105 lbs)
Deadlifts 2 sets (65 lbs)
Legs curl 2 sets (20 lbs?)
Pullups 3 sets (assisted 28 lbs)
Bent over rows 2 sets (arm +10 lbs)
Dumbell shrugs (25 lbs dumbells)
Standing Barbell curl 3 sets (20 lbs?) I went too heavy in this one, my left biceps is already numb and sore!

[Hombre Nuevo]

Yesterday my chest was still sore from tuesday's workout, so I did 30 min. of cardio. I did low intensity track running (15 min, I have to improve here!) , plus 2 sets of incline situps (20/15), 2 sets of leg rises (15/12), and 2 sets of bent-knee side leg rises (12/12).

[Hombre Nuevo]

Sunday: Chest/shoulders/triceps/calves day

Bench press 75lbs
Incline dumbell press 20lbs
Military press 2 sets 45lbs
Upright row 2 sets 45lbs
Front plate raises 1 set 15lbs
Dips 3 sets assisted by 6 plates
Standing Calf rise 2x 120lbs
seated calf rise 1x 40

(front plate raises added to original routine. I'm alternating between standing and seated calf rises, but yesterday I decided to do one set of seated rises instead of only doing standing rises)

Other than that, my brachialis and brachioradialis are still hurting from thursday workout an I can barely extend my arms. I think I needed to go more gradually [img]/forum/images/graemlins/smile.gif[/img]

[Hombre Nuevo]

I was supposed to do "day 2" (legs, back, biceps) yesterday, but I was still sore from last thursday, so I decided to go for some cardio, abs, obliques and back extension. I plan to WO today (Wednesday). Also, I will take one more week to see how my recovery needs evolve, but if I still need so many days to fully recover I will switch to a 3 days split.

Back extension: 3 sets(15/12/12)
knees to chest in paralells 2 (15/15)
hanging lateral kees to chest 2 (15/6 each side)
Abs crunch in machine 2 sets (15/15 - 40 kg? I need to get used to this machine)
Bent knee side leg rises 2 sets (15/12)

I ran out of whey on Sunday, the new pot should arrive tomorrow (ON, 10 lbs).

Yesterday was weighting day: 137lbs (+5 pounds last week, +8 punds since I started... not bad at all!)