Yake's workout journal

[yake]

I want to keep a workout journal so I might as well keep it here.
Feel free to give me some tips:yes:
So, here are the first two workouts in my journal (this isn't the first time I've worked out, though.) :

Wednesday, December 6th, 2006:
5 minute warmup run at about 70 rpm
1 x 9 reps x 17 kg Incline DB Bench Press
3 x 5 reps x 23 kg Incline DB Bench Press
1 x 9 reps x 12 kg Seated DB Overhead Press
3 x 5 reps x 17 kg Seated DB Overhead Press
1 x 9 reps x 30 kg Pulldowns
3 x 5 reps x 40 kg Pulldowns
1 x 9 reps x 25 kg Horizontal machine rows
2 x 5 reps x 30 kg Horizontal machine rows
1 x 5 reps x 35 kg Horizontal machine rows
1 x 9 reps x 30 kg Machine Squats
3 x 5 reps x 50 kg Machine Squats
3 x 20 reps x BW Crunches
1 x 9 reps x 30 kg Straight Legged Machine Calf raise
3 x 5 reps x 60 kg Straight Legged Machine Calf raise

Wow! Calf raises are my strongest exercise^^. Maybe because it's on a machine and dumbbells are just harder to lift (I did machine bench presses before, and I could do 70 kgs then. Obviously, the machine helped.).
In my next workout. I used a different pulldown machine and replaced machine rows with bent over barbell rows. That's why the weights changed:

Friday, December 8th, 2006:
5 minute warmup run at about 70 rpm
1 x 10 reps x 17 kg Incline DB Bench Press
3 x 6 reps x 23 kg Incline DB Bench Press
1 x 10 reps x 12 kg Seated DB Overhead Press
3 x 6 reps x 17 kg Seated DB Overhead Press
1 x 10 reps x 30 kg Machine Squats
3 x 6 reps x 50 kg Machine Squats
1 x 10 reps x 15 kg Bent over BB rows
3 x 6 reps x 20 kg Bent over BB rows
1 x 10 reps x 30 kg Pulldowns
3 x 5 reps x 45 kg Pulldowns * I will fix this by not increasing reps for one workout on the other exercises once I have reached 10 reps on them*
1 x 10 reps x 30 kg Straight Legged Machine Calf raise
3 x 6 reps x 60 kg Straight Legged Machine Calf raise
3 x 20 reps x BW Crunches

I'm gonna include deadlifts in my next workout instead of squats and then alternate the two each workout.
Both workouts took me exactely 45 minutes, including warmup.
So, if you want to offer any tips, please do, otherwise, I'll post my next workout
on sunday.

PS: This is my transition week. Because my normal schedule (Saturday or Sunday, Tuesday, Thursday) didn't work out this week, I am doing my first three workouts Wednesday, Friday, Sunday.

 

[spesmilitis]

Do free weight squats and rows instead of machines. You wanna stimulate the stabilizers.

 

[Throttle]

Do free weight squats and rows instead of machines. You wanna stimulate the stabilizers.

I second that.

 

[yake]

First, some abreviations:
PD: Pulldown IDP: Incline DB Bench Press DL: Deadlift MS: Machine Squat BR: Bent over Barbell Row CR: Calf Raise AC: Abdominal Crunch DMP: Dumbbell Military Press
Here's my workout for today:

Sunday, December 10th, 2006:
5 minute warmup run at about 70 rpm
DL: 1 x 10 x 20 kg + 3 x 7 x 25 kg
BR: 1 x 10 x 15 kg + 3 x 7 x 20 kg
PD: 1 x 10 x 30 kg + 3 x 7 x 37 kg
IDP: 1 x 10 x 17 kg + 3 x 7 x 23 kg
CR: 1 x 10 x 30 kg + 3 x 7 x 60 kg
DMP: 1 x 10 x 12 kg + 1 x 7 x 17 kg
AC: 3 x 20 x Bodyweight

 

[Warboss Alex]

if strength and size is your goal then there are better options. good luck with your workouts either way.

 

[yake]

What exactly would you change? Besides machine squats and a full body workout? Reps? Sets? Other exercises? I will increase the weights soon, I am just increasing my reps for a while and then going back down to 5 with the new weights.
So WA, what don't you like?

 

[yake]

Since WBA didn't tell me what I could improve (besides machine squats), here's my latest workout:

PD: Pulldown IDP: Incline DB Bench Press DL: Deadlift MS: Machine Squat BR: Bent over Barbell Row CR: Calf Raise AC: Abdominal Crunch DMP: Dumbbell Military Press

5 min. warmup run
IDP: 1x10x17kg 3x8x22kg
MS: 1x10x30kg 3x8x50kg
CR: 1x10x30kg 3x8x60kg
DMP: 1x10x12kg 3x8x17kg
BR: 1x10x15kg 3x8x20kg
PD: 1x10x30kg 3x8x37kg
AC: 4x20xBodyweight

 

[yake]

After an experiment workout on friday, I changed my workout routine to a push/pull split. Also, now the only machines I am using are a smith machine, a crunch machine, a treadmill and a pulldown machine. Here is my push workout for sunday:

10 min. warmup run

Barbell Squat (bar on shoulders):
1*10*bar
2*7*5kg on each side (I don't know what the bar weighs)
3*5*10kg on each side (another 10kg jump, there are no 2.5kg squat plates at my gym)

Smith Machine High Incline (almost sitting up straight) Presses:
1*10*5kg
2*7*7.5kg
3*5*10kg

Machine Calf raises:
1*11*40kg
2*8*50kg
3*6*60kg

Dumbbell Bench Presses:
1*10*8.5kg
2*7*11kg
3*5*13.5kg

Bodyweight Crunches:
4*20

Notes:
Starting next workout, I'll switch to weighted machine crunches.

Questions:
Does this look like an improvement over my previous workout?

I have now incorporated 3 warmup sets and I have reduced my work set reps.
Is this better than before?

Also, I have tried to eliminate machines from my workout. Since I do not like wearing a weight belt, and I could therefore not increase resistance on my pullups after a while, I will be doing pulldowns instead. I will also use machine crunches, and a smith machine to do my overhead presses. I use both of these for safety, so a barbell doesn't crush me.

Do these two simple machines really compromise muscle activation that much?
Should I replace smith machine presses with free barbell presses?
Should I replace machine crunches with doing crunches clutching a plate?

I will write down my pull workout once I have done it, to figure out which weights I can use.

I would reeeally appreciate any tips and criticism.

 

[Warboss Alex]

After an experiment workout on friday, I changed my workout routine to a push/pull split.

WHY?

10 min. warmup run

WALK DON'T RUN

Barbell Squat (bar on shoulders):
1*10*bar
2*7*5kg on each side (I don't know what the bar weighs)
3*5*10kg on each side (another 10kg jump, there are no 2.5kg squat plates at my gym)

Smith Machine High Incline (almost sitting up straight) Presses:
1*10*5kg
2*7*7.5kg
3*5*10kg

Machine Calf raises:
1*11*40kg
2*8*50kg
3*6*60kg

Dumbbell Bench Presses:
1*10*8.5kg
2*7*11kg
3*5*13.5kg

Bodyweight Crunches:
4*20

AS A 2-WAY PUSH WORKOUT IT LOOKS OKAY BUT I WOULD DO CHEST AND SHOULDERS BEFORE SQUATS. THEY WON'T AFFECT YOUR SQUAT WORKOUT BUT SQUATS WILL AFFECT THEM.

Notes:
Starting next workout, I'll switch to weighted machine crunches.

PUT A PLATE ON YOUR CHEST AND JUST DO SITUPS IF YOU PREFER

Questions:
Does this look like an improvement over my previous workout?

YEP

I have now incorporated 3 warmup sets and I have reduced my work set reps.
Is this better than before?

YES BUT STILL THE VOLUME IS HIGH. I WOULD GO FOR 2 WORKSETS TOPS ON YOUR MAIN SQUATS AND PRESSES AND ALSO ADD A TRICEP MOVEMENT OF SOME SORT (DO ALL THESE BEFORE SQUATS) AND ALSO POSTERIOR CORE POSSIBLY - IF DOING A 2 DAYS A WEEK SPLIT, IF YOU'RE DOING A 3 DAY PUSH/PULL THEN THINGS CHANGE.

Also, I have tried to eliminate machines from my workout. Since I do not like wearing a weight belt, and I could therefore not increase resistance on my pullups after a while, I will be doing pulldowns instead. I will also use machine crunches, and a smith machine to do my overhead presses. I use both of these for safety, so a barbell doesn't crush me.

I WOULD NOT DO PULLDOWNS IF YOU CAN DO PULLUPS BUT YOUR CHOICE. WEIGHTED BACKPACK IS ALSO AN OPTION INSTEAD OF A BELT

I WOULD NOT DO SMITH PRESSES AT ALL, USE DBS IF YOU ARE CONCERNED ABOUT THE BAR CRUSHING YOU (ALTHOUGH IT WON'T)

Do these two simple machines really compromise muscle activation that much?

YES, THE SMITH MACHINE HAS ITS USES BUT BUILDING A STRENGTH BASE AS YOU CURRENTLY NEED TO, IS NOT ONE OF THEM

Should I replace smith machine presses with free barbell presses?

YES OR DBS

Should I replace machine crunches with doing crunches clutching a plate?

I WOULD PERSONALLY

I will write down my pull workout once I have done it, to figure out which weights I can use.

DO SOMETHING LIKE THIS:
DEADLIFTS 2 x 5
ROWS ALTERNATED WITH PULLUPS/PULLDOWNS 2 x 8
POSTERIOR CORE
BI CURL
FOREARM CURL IF YOU WANT
ABS AGAIN

I would reeeally appreciate any tips and criticism.

there you go. any reason you're doing push/pull? and I'm assuming this is just two days a week, as I said.. correct me if I'm wrong because if it's not 2 days a week I don't want you doing so much each time.

 

[yake]

Thanks for your quick reply!
No, this is push/pull three days a week.
The reason I am using push/pull is that it allows me to do more exercises per workout. I just have a hard time filling 45 minutes if I don't do lots of sets with many exercises. Of course, I could just lengthen my pause after each set.
So, you recomend I keep my push workout as it is, and just switch things around a bit, do one less work set, not use smith machines, do situps clutching a plate and add a triceps move (would overhead extensions be ok?). Sure, I'll do that.
Except of course if you recomend something different for 3 days a week.
Regarding the second workout: What are posterior core exercises??? Should I do them every workout?
Also, am I doing enough warmup sets?
Thanks in advance,
Yake

 

[Warboss Alex]

Thanks for your quick reply!
No, this is push/pull three days a week.
The reason I am using push/pull is that it allows me to do more exercises per workout. I just have a hard time filling 45 minutes if I don't do lots of sets with many exercises. Of course, I could just lengthen my pause after each set.
MORE IS NOT GOOD. EITHER CHOOSE PUSH/PULL/LEGS OR A ROTATING UPPER/LOWER SPLIT WITH REDUCED VOLUME. I WOULD GO FOR THE FIRST PERSONALLY. PEOPLE STAY SMALL BECAUSE THEY INSIST ON DOING TOO MUCH

So, you recomend I keep my push workout as it is, and just switch things around a bit, do one less work set, not use smith machines, do situps clutching a plate and add a triceps move (would overhead extensions be ok?). Sure, I'll do that.
OVERHEAD EXTENSIONS DON'T REALLY DO MUCH FOR SIZE

Except of course if you recomend something different for 3 days a week.
Regarding the second workout: What are posterior core exercises??? Should I do them every workout?
POSTERIOR CORE ARE THINGS TO HIT YOUR LOWER BACK/GLUTES/HAMSTRINGS SUCH AS GLUTE HAM RAISES, PULLTHROUGHS, SUMO LEG PRESS, STIFF LEG DEADS ETC PLUS LEG CURLS TO A LESSER EXTENT, DO 2 x 10-20 ON THESE. THEY SHOULD BE DONE EITHER ONCE OR TWICE A WEEK DEPENDING ON VOLUME

Also, am I doing enough warmup sets?
EDIT: SORRY, THINKING OF ANOTHER THREAD
WARMUPS ARE DONE UNTIL -YOU- FEEL READY BOTH MENTALLY AND PHYSICALLY SEE BELOW*

Thanks in advance,
Yake

*Are the sets listed your warmup sets or your worksets?

 

[yake]

Ok. So I am gonna do a 3 day push/pull/leg split. Here's what I am gonna do:
Push:
Db Bench Press: warmup until I feel ready (on every exercise) 2x5
Barbell Overhead Press: 2x8
French Presses: 2x8
(Is it ok to leave the incline DB presses out since I am using DB's for my flat presses?)
Weighted Situps

Pull:
Deadlift: 2x5
Row/Pulldown: 2x8
Curls: 2x8
Weighted Situps

Legs:
Squats: 2x5
Calf raise: 2x10
Stiff-legged Deadlifts: 2x8
Hamstring Curls: 2x12

Did I get it right?
Oh, and what exactely do you mean by walk, don't run?

They are my warmup and my work sets, the last three being the work sets (refering to my previous posts, not to this one.)

 

[Warboss Alex]

Ok. So I am gonna do a 3 day push/pull/leg split. Here's what I am gonna do:
Push:
Db Bench Press: warmup until I feel ready (on every exercise) 2x5
Barbell Overhead Press: 2x8
French Presses: 2x8
(Is it ok to leave the incline DB presses out since I am using DB's for my flat presses?)
Weighted Situps

ADD DIPS 2x8 TO THIS WORKOUT AND MAKE FRENCH PRESSES 2 x 10-15, YOU CAN USE A BIT MORE VOLUME SINCE IT'S PUSH/PULL LEGS

Pull:
Deadlift: 2x5
Row/Pulldown: 2x8
Curls: 2x8
Weighted Situps

LOOKS OKAY, MAYBE ADD A FOREARM CURL

Legs:
Squats: 2x5
Calf raise: 2x10
Stiff-legged Deadlifts: 2x8
Hamstring Curls: 2x12

MAKE SQUATS 2 x 5, 1 x 15-20, GO LIGHTER AND HIGHER REP ON THE SLDL'S AND MAKE IT HYPEREXTENSIONS OR PULLTHROUGHS INSTEAD OF LEG CURLS

Did I get it right?
Oh, and what exactely do you mean by walk, don't run?
I MEAN EXACTLY THAT LOL
RUNNING KILLS GAINS

They are my warmup and my work sets, the last three being the work sets (refering to my previous posts, not to this one.)

...

 

[yake]

Ok. Only two more questions remain :
So, should I literally walk to the gym, or should I just go really slow on the treadmill or something or not warm up at all?
Also, do you recomend I do weighted hyperextensions and eventually use a weight belt for dips? Or should I just keep doing them with my bodyweight only?
Thanks a lot for your help, your replies and posts are the only reason (besides my workout log and maybe helping were I can ) I come to this board^^.

 

[Warboss Alex]

Ok. Only two more questions remain :
So, should I literally walk to the gym, or should I just go really slow on the treadmill or something or not warm up at all?
YOU CAN WALK TO THE GYM AS A WARMUP IF IT'S 5-10 MINS SURE

Also, do you recomend I do weighted hyperextensions and eventually use a weight belt for dips? Or should I just keep doing them with my bodyweight only?
ADD WEIGHT WHEN YOU CAN ALWAYS

Thanks a lot for your help, your replies and posts are the only reason (besides my workout log and maybe helping were I can ) I come to this board^^.

GLAD TO HELP AND I APPRECIATE THAT YOU PM'D ME FIRST, MY TIME WILL BE VERY LIMITED FOR THE NEXT FEW MONTHS AND SO I CAN'T READ EVERY THREAD BUT WILL ATTEMPT TO ANSWER PM'S WHERE POSSIBLE

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