Spring training - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1  
Old 04-08-2010, 06:33 AM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Spring training

It's spring again. Time to get in shape for the summer. My goal is to maintain a 2,000 calorie diet, while lifting twice a week, combined with plenty of running. I am only doing moderate strength training, since I have no desire to bulk up. I will be mostly focused on 2 sets per body part workouts. On running days, I will switch it up a lot. Some days I will run a 10k at my best pace. Other days I will be doing sprints or a particular sporting activity. Anyway, criticism welcome, and let the training begin!

Last edited by dannyjerome0; 04-09-2010 at 06:03 AM.
Reply With Quote
  #2  
Old 04-08-2010, 06:40 AM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Wednesday (4/7) - Strength Training

Well, it's the first day of getting back in shape. For each exercise I performed 2 sets of 12 reps (except abs). One minute or so rest between sets. Here's what I did:

Incline bench dumbbell press: 60 lbs./side

Wide grip lat pull-downs: 60 lbs.

Iso-lateral shoulder press machine: 45 lbs./side

Back extension machine: 170 lbs.

EZ-curl barbell curls (neutral grip): 50 lbs.

Triceps pressdown machine: 170 lbs.

Hanging leg raises: 2 X 20 reps

Reverse machine flies: 70 lbs.

Overall, it was a good first day. I had a really good pump afterwards, and didn't feel all too weak, even though I've been mostly running this year.
Reply With Quote
  #3  
Old 04-08-2010, 02:39 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
Default

welcome to the forums and good job starting your training journal. can we get some stats on you? age, height, weight, lifting experience? do you have any quantifiable goals or just general overall improvement of health?
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
My YouTube Page
Reply With Quote
  #4  
Old 04-09-2010, 06:01 AM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Thursday (4/8) - Running

Yeah, I'm still getting used to the lay of the land here at abcbodybuilding.com. My signature should be up now. Anyway, today I ran:

Warm-up for 5 minutes

5k (3.1 miles) in 29:30

Cool-down for 5 minutes

This was very tough for me. Even though I ran a 10k about 3 weeks ago in roughly an hour, running on a treadmill seems a LOT tougher. The 10k I ran outside, in 50 degree weather. I had barely broken a sweat. Today, I ran on a treadmill at a packed gym in pretty high humidity here in Michigan. Yet, I was exhausted, soaked, and gassed. Oh well, it was a good run I guess. Anyway, I'm wondering if anyone else has a much more difficult time on a treadmill?
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
Reply With Quote
  #5  
Old 04-09-2010, 09:09 AM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Middleweight
 
Join Date: Apr 2008
Posts: 991
Default

Quote:
Originally Posted by dannyjerome0 View Post
This was very tough for me. Even though I ran a 10k about 3 weeks ago in roughly an hour, running on a treadmill seems a LOT tougher. The 10k I ran outside, in 50 degree weather. I had barely broken a sweat. Today, I ran on a treadmill at a packed gym in pretty high humidity here in Michigan. Yet, I was exhausted, soaked, and gassed. Oh well, it was a good run I guess. Anyway, I'm wondering if anyone else has a much more difficult time on a treadmill?
Yeah treadmills are tough work, i'd rather be outside running. do you do any variations of cardio work like swimming, cycling, sprints etc?
__________________
Do or do not, there is no try.
Reply With Quote
  #6  
Old 04-09-2010, 02:40 PM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default

Welcome, from a fellow Michigander!! Ill be following your progess, everything is looking good so far...and yes, for me running on a treadmill is WAY harder than pounding pavement!
Reply With Quote
  #7  
Old 04-10-2010, 05:52 AM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default

Thanks for the support! Yes, as long as the weather permits I will hopefully be doing a lot of cross training. I love to play tennis, even though I have no formal training (which works out well I guess because I end up doing a LOT of chasing). Basketball is great, but my friends are lazy and it's nearly impossible to get a game started, and I rarely get motivated enough to just shoot hoops by myself. Swimming I've found to be a GREAT cardio workout, as well as an excellent entire body toning exercise. When the weather gets warm, I'll definitely do a lot of that.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
Reply With Quote
  #8  
Old 04-11-2010, 10:13 PM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Sunday (4/11) - Strength Training

Well, it's been a few days since my last workout. On Friday, I was in Detroit all day for the Tigers' home opener. Yesterday, my girlfriend and I celebrated our anniversary. It's been a good rest, but I'm back at it today, with lifting. The format is the same as before; two sets per exercise, 12 reps each set:

Incline bench dumbbell press: 65 lbs./side

Lat pull-downs (underhand grip): 60 lbs.

Iso-lateral shoulder press machine: 50 lbs./side

Back extension machine: 190 lbs.

Triceps extension machine: 190 lbs.

EZ-curl barbell curls (narrow grip): 50 lbs.

Machine flies: 115 lbs.

Reverse machine flies: 70 lbs.

Most of the exercises I performed were the same as last time, but I tried to mix it up a little. I went up in weight for a few exercises, which is good. Tomorrow I think I'll dedicate a separate workout for abs.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
Reply With Quote
  #9  
Old 04-13-2010, 04:38 AM
dannyjerome0 dannyjerome0 is offline
dannyjerome0 should change his/her status!
Newbie
 
Join Date: Apr 2010
Location: Detroit
Posts: 48
Default Monday (4/12) - Cardio + Abs

Today, I did a brief cardio workout on the stationary bike. I used low to moderate resistance. I completed 10 miles in 30 minutes. Right after that, I did an ab workout that I used to do when I was in my best shape:

30 lying leg raises
30 second leg raise static hold
50 crunches with a 10 lbs. plate
30 second side planks (each side)
50 crunches with a 10 lbs. plate

I performed each exercise right after the other, no rest between sets.
__________________
Danny
Age: 29
Weight: 147 lbs.
Height: 5'7"
Estimated body fat: 10%
Current fitness goal: Bulking
Reply With Quote
  #10  
Old 04-13-2010, 07:35 AM
antisteroids's Avatar
antisteroids antisteroids is offline
antisteroids is IN LOVE WITH OLD STYLE HACK SQUATS
Middleweight
 
Join Date: Jan 2009
Location: Indiana\Berkely[Calfornia]
Posts: 657
Default

Quote:
Originally Posted by dannyjerome0 View Post
Today, I did a brief cardio workout on the stationary bike. I used low to moderate resistance. I completed 10 miles in 30 minutes. Right after that, I did an ab workout that I used to do when I was in my best shape:

30 lying leg raises
30 second leg raise static hold
50 crunches with a 10 lbs. plate
30 second side planks (each side)
50 crunches with a 10 lbs. plate

I performed each exercise right after the other, no rest between sets.
OUCH ^^ My stomach hurts reading that.. what do your macros look like?
__________________
Check my profile for pics

in life there are choices[good\bad] and inbetween
those choices there are doors

PUSH ME DOWN I DARE YOU KEEP ME DOWN
YEAH RIGHT!
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 12:54 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.