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First Log

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chrisb
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2004/02/09 01:56:28 (permalink)
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First Log

Hi, thought I'd post this up here.. maybe embarass myself enough into making some decent progress.

If anyone wants to suggest something, feel free :)

Ok, current height/weight is 192cm/75kg. Weak points are definitely my legs since I've seriously neglected them in the past [:I]. Other area's are similarly affected through extremely naive training when I first started, definitely going to be working on the whole body this year.

Anyway, on to what I did today..

warmup. 10mins treadmill @ 7.5kph. barely even feel it, but its tradition of sorts.

Chest.
Supersets of incline bench press and decline d.bell flye.
warmup of 1x15@35k, 2x10@7.5k (each) one flat, one decline.
4 worksets of 8-10@65k, 8-10@10k.

Bi's.
Preacher curl machine w/EZ bar; ended up being supersets though I didnt plan them..
warmup of 1x15@20k underhand.
2 w.sets of 10@30k underhand followed by 10@20k overhand (burnt like crazy!)
1 set of 10@40k underhand, 10@20k overhand.
2 more sets 10@30k, 10@20k.

Abs.
1x25 crunches (w/full contraction held for 3secs, exhaling all air)
2x12 situps on ~40degree board

Tri's. Really shouldnt have done these after doing chest but did some anyway.
4x10@45k cable pushdowns

was going to do some dips but my arms felt a bit fried, so instead appeased my inner voice with 2x10 slow, wide grip chins, then went home to eat :)


diet-wise, I'm a typical hard-gainer with no problems at all with bodyfat, so all I'm going for at the moment is getting a lot of protein in.
At the moment its standing at about 120g protein a day (on 75kg body), so its not exactly through the roof at the moment but don't think its too bad.. need to do more research on the diet aspect though.

cheers
#1

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    Yib
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    RE: First Log 2004/02/09 03:44:58 (permalink)
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    mizzica...you're all over the place

    take it ease, set up a routine and stick to it....lol u dont just decide to do chins, some tricep work...etc...then ur muscles mite not get enough rest

    so, get a nice split that u think u can do and stick to...

    then follow it...

    dont neglect legs...very bad....lol..so its good that u decided to train them too

    post up ur routine and i can critisize...hem...i mean suggest some more
    also...drop the isolation exercises and stick to compound movements
    #2
    chrisb
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    RE: First Log 2004/02/09 11:57:25 (permalink)
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    yeah I know [:I] least the log can only improve huh ;)

    heres the routine I do when I'm behaving myself.

    usually train one day, rest another, max 60secs rest between sets.

    DAY1
    Chest/Back

    Chest.
    Flat bench press: 4x8-12.
    Incline dbell press: 4x8-12.
    Flyes: 4x10, alternating between flat and incline.
    Deep press ups (on 'U' stands): 4x10.

    Back.
    Wide grip chins to front: 30 total.
    Wide grip pulldowns behind neck: 4x10.
    Narrow grip chins to front: 30 total.
    One arm rows: 4x10.

    Abs.
    Minimum 100 reps in various exercises.


    DAY2
    Legs/Tri's

    Legs.
    Squats: 4x10. (one of the things I hate most about day2 ;)
    Leg press: 4x10.
    Straight leg deadlifts: 4x10. (another..)
    Calf raises: 4x15.

    Sometimes swap out an exercise for drop sets on leg extension, 4x10, with 15 more immediately on a lower weight.. burns like crazy.

    Tri's.
    Close grip bench: 4x10.
    Tricep extensions: 4x10.
    Pushdowns: 4x10.

    Abs.
    100 reps+ again.

    I also stretch the tri's between each set.. was shown a really good exercise for triceps between sets at last gym by a powerlifter bloke. Basically a tricep extension, trying to keep the arm tensed..
    Its described much better than I could in http://hoback.ncsa.uiuc.edu/~prajlich/manfred/6manfrd_nolink.html (was recently posted in general/biggest arms thread - after reading was like hey, I already do that :)


    DAY3
    Shoulders/Bi's

    Shoulders.
    Clean & press: 4x10.
    (Seated) Lateral raises: 4x10.
    (Seated) Press behind neck: 4x10.
    Shoulder shrugs: 4x10.

    Bi's.
    Barbell curls: 4x10.
    (Seated) Incline d.bell curls: 4x10.
    Conc. curls: 4x10.

    Abs.
    100+ reps.


    thats it. Will -definitely- be back onto training properly now, and joining a decent gym in a couple of weeks so fresh start I guess :)


    anyway, thanks for the critique, it is appreciated.
    #3
    TheMasterPlan
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    RE: First Log 2004/02/09 12:14:44 (permalink)
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    quote:
    Originally posted by chrisb
    when I'm behaving myself.

    DAY1
    ..
    Abs.
    Minimum 100 reps in various exercises.


    DAY2
    ..
    Abs.
    100 reps+ again.

    DAY3
    ..
    Abs.
    100+ reps.



    too many, too often!
    #4
    chrisb
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    RE: First Log 2004/02/09 14:07:18 (permalink)
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    Really? Arnie has 5x25 crunches down for abs 4 days out of 6 in one of his recommended routines that isnt too far from this.. ?
    #5
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