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Old 12-27-2007, 07:39 AM
CTEKJIO CTEKJIO is offline
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Hello everyone!

Here I will post details and progress of my ď12 week programĒ.

Currently Iím in the second week.

My workout days are Monday, Wednesday, Friday, Sunday.

Feel free to comment and/or give advice.

A little about myself:

Age Ė 30
Height Ė 5í9Ē
Weight Ė 178lb

I am unable to fully exploit the benefits of squats and deadlifts, as my lower back is Ö weak? I donít know what the exact problem is, Iíve been told by a chiropractor years ago that I have "slipped disks". My lower back region is kind of stiff, and Iím unable to bend really low. It does get better after some stretching, though. Anyway, Iíve decided to go really slow with squats and deadlifts, beginning with just the bar. Iíll see how my back feels before I increase the weights.

EDIT: I record the weights in kilos during my workouts, but going to post them in pounds here, since that is what most ppl use (and bigger numbers look better lol)
__________________________________________________ ___________

Week 1:

Monday: 5 min cardio + stretch + 1 set of back extensions to strengthen lower back.

Squats 2 warmup sets 44, 44, 55, 66, 77
Dead lifts 2 warmup sets 44, 44, 55, 66, 77
Standing calf raise 60 lbs x 5 sets
Leg raises 3 sets
Incline situps 10, 5, + 2 sets of crunches x 15

It was my first workout doing compound exercises, I was trying to get my form correctly, I think Iíve achieved that, although the ďgrooveĒ of DL was a little off on some reps.

Couldnít get 5 sets in leg raises, did only 3, going to try 4 sets next time.

Incline situps could only do one full set of 10 reps, then 5 reps in the next set, then my lower back started acting up, losing strength, so I substituted it with 2 sets of crunches.

Overall, feel pretty good, looking forward to next workout.


Wednesday: 5 min cardio + stretch

Incline barbell bench press 2 warmup sets 99, 99, 121, 121, 143
Seated dumbell shoulder press 31, 35, 35, 35, 35 -- each DB
Bicep cable curls (low pulley) 70, 79, 79, 70, 70
Tricep pushdowns (straight bar) 110, 120, 130, 130, 130
Bentover (sitting) dumbell lateral raises 13, 18, 18 -- each DB

Didnít feel too tired so I did 2 sets of shrugs with 40lb dumbells

Tried using good form on all the exercises.
The bentover dumbell lateral raises exercise I did in the sitting position, bent real low, just to make it easier on my lower back.
The bicept curls I had to go lower the last 2 sets, in order to keep good form.
Biís and triís felt really pumped, feeling great


Friday: wow a bummer Ė first week into the program and I couldnít make it to the gym, got really mad at the circumstances, but.. whatcha gonna do, right?


Sunday: 5 min cardio + stretch

Wide grip pulldown 90, 100, 100 x 10, 100 x 8
Incline dumbell bench press 2 warmup sets 26, 31, 35, 40, 40 each DB
Dumbell side lateral raises 18, 18, 18, 15 -- each DB
Bicep dumbell curls 26x10, 26x10, 26x6, 26x6 each DB
Tricep pushdowns (rope) 90x10, 90x10, 90x6, 90x6
Barbell upright rows (EZ bar - 22kg) 55x10, 55x10, 55x10

Well, this wasnít easy, especially the second half of the workout Ė because I missed the previous workout, I decided to do the pulldowns before everything else.
Had to decrease reps, in order to keep the good form.
Same for bicep curls (dumbells are more difficult then low pulley).
Same for triís with rope Ė more difficult than the straight bar pushdown, so I had to lower my reps in order to keep good form.

Week 1 complete Ė looking forward to next weekís workouts, to see if I can increase my poundages while keeping good form.

__________________________________________________ ___________

Week 2:

Monday: 5 min cardio + stretch + 1 set of back extensions to strengthen lower back.

Squats 2 warmup sets 66, 77, 88, 88, 88, 99
Dead lifts 2 warmup sets 55, 66, 77, 77, 77, 77
Standing calf raise 70 lbs x 5 sets
Leg raises 4 sets
Incline situps 10, 10, + 2 sets of crunches x 15


Comparison to last week:

Iíve increased squats weights by 22 pounds, compared to last week, can do more, but want to do it gradually.
Deadlifts I kept the same poundage, but did it for more reps than last week. Want to be real careful with my lower back.
Leg raises I was able to do 1 set more than last week, will try to do 5 sets next time.
Standing calf raise I increased by 10 pounds, will increase more next time.
Incline situps also improved, was able to do 2 full sets, plus 2 sets of crunches. (I can do about 80 reps of crunches in 1 set, but donít want to.)

Question: do I HAVE to do the situps? Can I just do more crunches instead? I feel the situps are difficult for my lower back

SoÖ tomorrow is the second workout of Week 2. Canít wait!



UPDATE - Week 2, Workout 2

Wednesday: 5 min cardio + stretch

Incline barbell bench press 99x5, 110x5, 121x5, 132x5, 132x5, 132x5

Seated dumbell shoulder press 35x8, 35x8, 40x8, 40x8, 40x8 -- each DB

Bicep cable curls (low pulley) 79x10, 79x10, 79x10, 79x10, 79x10

Tricep pushdowns (straight bar) 130x10, 130x10, 130x10, 130x8, 130x8

Bentover (sitting) dumbell lateral raises 18x10, 18x10, 18x10 -- each DB


Comparison to last week:

Increased poundages on all exercises.

Kinda surprised myself with the seated shoulder press - 40lb dumbells - I reached failure on the last rep of last set, about half way up, but was able to squeeze it out.

Had to decrease reps on tricep pushdowns the last two sets (down to 8 reps), I think if I rest more then 1 minute between sets, I'll be able to finish all sets x 10. Is resting 2 minutes ok?

I think I need to substitute the bentover dumbell lateral raises - doing it in the sitting position is really uncomfortable, bending low like that... What would be a good substitute for it?

Tomorrow is the workout I missed last week

More to come...
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  #2  
Old 12-27-2007, 04:18 PM
Boka Boka is offline
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Default Re: My Journal

Good luck CTEKJIO.

Just curious as to where you're from? I am going to say probably not from USA or Canada if you're using KG weights.
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