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.
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.