Stud's Workout Journal

[Stud]

I'm done with college for the semester and I've decided to really get serious about my body and lifting. Here is the routine I'll be using, designed by EFFORT and the sorely missed Warboss.

Monday

Squat- 1x10,1x6,1x3, 1x20
Leg curl 1x10,1x6,1x3
calf raises- 2x30
Weighted decline Abs 3x10

Wednesday

DB Bench - 1x10,1x6,1x3
DB incline bench 1x10,1x6,1x3
Dips - as many as i can do x 3
Smyth Machine Military Press - 1x10,1x6,1x3

Friday

Deadlift- 1x10,1x6,1x3
DB Row - 1x10,1x6,1x3
Preacher curl- 1x10,1x6,1x3
Cable Crossover- 1x10,1x6,1x3

On Tues, Thurs, and Sat I will go to the gym and do abs and cardio. For cardio on, Tuesday I will walk for 30 min, Thurs, Elliptical for 30 and Sat bike for 30.

My dad is teaching me how to cook now, so I will be able to make chicken, steak, etc as soon as i'm done working out. I will supplement my diet with creatine, protein, and GNC Mega Man vitamins. I'm thinking about taking some nitric oxide as well, anybody have any experience with it?

My current Stats are:

6'0 tall
190lbs

Squat- 135x10,155x6,175x3
Leg curl (One leg at a time) 30x10,40x6,50x3
calf raises- 2x30
Weighted decline Abs 3x10

DB Bench - 40x10,45x6,50x3
DB incline bench 35x10,40x6,45x3
Dips - as many as i can do x 3
Smyth Machine Military Press - N/A

Deadlift- N/A
DB Row - N/A
Preacher curl- 30x10,40x6,50x3
Cable Crossover- N/A

My goals for the end of summer:

Squat- 165x10,180x6,200x3
Leg curl (One leg at a time) 40x10,50x6,60x3
calf raises- 2x30
Weighted decline Abs 3x10

DB Bench - 65x10,70x6,75x3
DB incline bench 50x10,55x6,60x3
Dips - 10 x 3
Smyth Machine Military Press - 65x10, 75x6, 85x3

Deadlift- 100x10, 110x6, 120x3
DB Row - 50x10, 60x6, 70x3
Preacher curl- 40x10,55x6,70x3
Cable Crossover- 20x10, 30x6, 40x3

How do my goals look? For some of the exercises I don't have a real accurate measurement as to what I can do now and what I can expect to reasonably gain. For everything else though, are my goals realistic or do I need to raise or lower them? Once I go through the first week I'll come back through and edit what I think is more realist, but for now those are just ballpark figures.

Any ideas, comments, suggestions? Hopefully this journal will motivate me whenever I don't feel like going to the gym because 'I don't see any progress'. That has been a problem in the past and hopefully when I get down, I can see my progress and know that I'm getting where I want to be.

 

[Chillisauce]

Hey what is your BF % at? if your 6 ft and only just starting weights at 190 pounds it might be best to cut first.

 

[Stud]

I truthfully don't know my exact bodyfat. We did an estimate in health class and its like 13-15%. I'm not that worried about it because I feel I have a true lack of strength and am more worried about that then cutting up. I will focus on that when I go back to school.

 

[Egoist]

im sure you'll deadlift and squat a LOT more than that.



but yeah, you got the basics down - three days centered around the big 3.

 

[Stud]

Monday:

Squat- 135x10,155x6,175x3
Leg curl (One leg at a time) 30x10,40x6,50x3
calf raises- 2x30
Weighted decline Abs 3x10

 

[Stud]

walked for 30 minutes

did ab work

 

[Stud]

DB Bench - 40x8, 45x6
DB incline bench- 35x8, 35x8
Dips - 1x1, 3xsupporting my body weight
Smyth Machine Military Press - 95x8, 105x6

 

[mrRuckus]

I don't understand why you start with a lower weight and gradually go up a few pounds each set. What's the point?

I'm not saying it's wrong; I just don't get it.

 

[Stud]

I don't understand why you start with a lower weight and gradually go up a few pounds each set. What's the point?

I'm not saying it's wrong; I just don't get it.

Yeah I had a chat with Warboss about this as well. I've decided that I'm going to shoot for about 6 reps per set, the reason i did lighter then heavier weights this time was just me trying to find what i could muster for 6 reps.

 

[Stud]

haha i was insane for thinking i could go 30 min on an elliptical. I only got 10 on there, will go for 11 next week.

did some ab work

 

[Stud]

Deadlift- 65x10, 85x6
DB Row - 45x6, 45x6
Preacher curl- 40x6, 40x6
Cable Crossover- 30x10, 50x6

 

[Stud]

Today I did 30 min on a bike and my ab routine.

I also readjusted my goals to make them a little more realistic, what do you guys think? Am i aiming too high, too low, or just right?

Squat- 200x6, 200x6, 155x20
Leg curl (One leg at a time) 60x6, 60x6
calf raises- 2x30
Weighted decline Abs 3x10 @ 45lbs

DB Bench - 70x6, 70x6
DB incline bench 60x6, 60x6
Dips - 10 x 3
Smyth Machine Military Press - 135x6, 135x6

Deadlift- 120x6, 120x6
DB Row - 65x6, 65x6
Preacher curl- 60x6, 60x6
Cable Crossover- 70x6, 70x6

 

[Stud]

Squat- 155x6, 155x6, 135x16
Leg curl (One leg at a time) 40x6, 40x6
calf raises- 2x30
Weighted decline Abs 3x10 @25lbs

 

[Stud]

Walked for 30 min and did ab routine

 

[mrRuckus]

haha i was insane for thinking i could go 30 min on an elliptical. I only got 10 on there, will go for 11 next week.

did some ab work

to hell with it! grit your teeth and go for 13!

 

[Stud]

DB Bench - 45x6, 45x6, 50x3 (+5lbs)
DB incline bench 35x6, 40x6, 40x6(+5lbs)
Dips - 1x1, 3xsupporting body weight
Smyth Machine Military Press - 105x6, 115x6, 115x6(+10lbs)

I felt like an animal today as illustrated by my gains. That is of course until I got to the dips and my arms were dead. I could only do one and it was only like 3/4 of the way down. I would've liked to of been able to get two in, but I'm happy with what I did today.

 

[Stud]

Deadlift- 85x6, 105x6, 115x6 (+30lbs)
DB Row - 45x6, 45x6, 45x6
Preacher curl- 40x6, 40x6, 45x6 (+5lbs)
Cable Crossover- 50x6, 50x6

 

[Skilla_Staz]

I just looked at your current lifts and you're goals. You should be striving for a lot more than 30lbs increase in your squat. I generally made a 10lb increase every week when I was lifting regularly.

 

[Stud]

I just looked at your current lifts and you're goals. You should be striving for a lot more than 30lbs increase in your squat. I generally made a 10lb increase every week when I was lifting regularly.

Hopefully you are correct. I just haven't been feeling the "building' sensation, like the weight getting easier, with the squats as I have been with the other exercises. Hopefull this soon changes and my gains explode and if they do, I will go back yet again and re-evaluate my goals, but as for now, I think it's a pretty fair goal.

 

[Stud]

Squat- 155x6, 175x6, 185x7, 145x20 (+30lbs)
Leg curl-40x6, 40x6, 40x6
calf raises- 2x30
Weighted decline Abs 3x10 @25

Had a lot of built up aggression and took it out on squats.