Hockey Playa's Workout Journal

[Hockey Playa]

Well I've finally got enough motivation to keep track of my progress on here, as well as receive advice on my workouts and diet

Background: i have been playing comptetive sports since about 7 years old. I played AAA hockey and baseball, which gave me year round activites. This has gave me very consistent low body fat, and metabolism. Started lifting 3 years ago. At the time i was uneducated, and just did machines, Bicep curls, haha you know how it goes..About 1 year ago, i really read alot of posts and researched working out on this site, and starting to lift sensibly. Incorporated the BP, Squats, Deads Chinups, Dips into my workout. My biggest obstacle has been my diet. I used to eat whatever i wanted, when i wanted, with no consequences because of my metabolism, but could never get cut. After becoming informed about the importance of diet, i have successfully, dropped sodas, most of fast foods, and sugars out of my diet. I still have a huge problem incorporating enough protein. Im basically a huge carb man. I have also took supplement advice, and incorporated, Omega3, Vitamin C, multi vitamin, and green tea extract into my diet

Current Stats: Age 18(almost 19), 5'11 1/2, 183 lbs
Goals: -Have a good Beach Body by summer, and continue making gains, without losing to much flexibility
3 main goals by june: Bench: 2 plates(225) Deadlift: 3 plates(315) Squat: plates(315)

[Todays's Workout] I have just recovered from a nasty cold that had sapped my energy pretty good. I gave myself enough time to make sure i was better though, like you guys suggested. Since i work on a 3 day split today was my BACK, and SHOULDERS day.

Deadlift:
2 warmup sets
205lbs X 10(reps)
225 X 8
225 X 8

DB Shoulder Press:
50lbs X 12
55 X 10
55 X 8
60 X 6

Barbell Bent-over Rows: ]
115lbs X 10
125 X 8
125 X6

Seated DB Side Raises:
25 X 12
25 X 10
25 X 8

Lat Pulldowns(machine):
80 X 12
90 X 10
100 X 8


Weighted Hyper Extensions(45lbs):
12 reps
12
12

**Shower, Sauna, protein shake to end***

 

[Hockey Playa]

Workout Description: Felt Really motivated to workout today, lots of energy, unfortunately my schedule would not allow me to go till late at night 9:45-11p.m. Today i did CHEST + TRI's + TRAPS

**5 min bike for warmup, stretch

Benchpress:
135 - warmup
215 - 2 reps, 2 negs (dont know why i started with this, thought i could do more)
185 - 6 reps, 2 negs
185 - 4 reps, 2 negs
155 - 8 reps
135 - 15 reps cooldown

Barbell Shrugs:
135 - warmup set
185 - 11 reps
205 - 10 reps
215 - 8 reps


Pull-downs(machine):
90 - 12
100 - 10
110 - 8

Incline DB press:
55lbs - 12
60 - 10
60 - 8

Flies
30lbs x 12
30 X 10
30 X 9

Hanging Dips:
8 reps
****could not complete my sets because gym closed and i got booted (N)

 

[Hockey Playa]

Workout Description: I was getting really down with myself, because i hadnt worked out in 4 days, and i had drank 2 of the last 4 nights(for my friends 19th birthdays which only happen once right:yes: ). It was supposed to be my lower body next, but i have hockey 2morrow, which would be not allow me to do lower. I decided to go for and simply do BI's, and ABS

Chin-Ups:
10
6
4 ( my strength seems to really decrease after the 1st set)

BB Curls:
95 x 12
105 X 10
115 X 8

DB Seated Curls(alternating arms):
30lbs X 12
35 x 10
40 x 8

** ABS 15 mins @ end

 

[Hockey Playa]

Workout Description: Havent worked out the past week. I had food poisoning and was throwing up with no appetite. Lost 5 lbs. Feel great today, decided to get into my routine. Today i did LOWER BODY + ABS

Warmup: run 5 mins

Squats: (based on WBA , told me not to pyramid weights)
135warmup
185 X 12
185 X 10
185 X 7
185 X 5

Legs Press:
250 warmup
310 X 12
310 X 10
310 X 10

Calf Raises: (based on knowledge learned here that calves respond better to higher reps)
130 X 20
130 X 15
130 X 11

Decline Weighted Situps:
10
10
10

Medicine ball seated twists:
2 sets of 30

 

[Hockey Playa]

thanks for all the feedback

 

[simon]

You need to warmup for compound movements better. Read http://www.ironaddicts.com/Warm-ups.html

 

[Hockey Playa]

im confused, i do basically everything it outlines there. I jog or bike for 5 mins, stretch, and do 1-2 warmup sets of each exercise...

 

[simon]

im confused, i do basically everything it outlines there. I jog or bike for 5 mins, stretch, and do 1-2 warmup sets of each exercise...

You didn't read the article properly.

"If you are benching or rowing or doing pulldowns with 205 x 5 a good warm-up would be:

Bar x 12
85 x 6
115 x 5
145 x 3
165 x 1
185 x 1
205 x 5 workset"

You can get a spreadsheet that calculates your warmup set weights for you at http://www.ironaddicts.com/forums/showthread.php?t=3404&page=4&highlight=warmup+spreadsheet

 

[Hockey Playa]

so only one workset?

 

[Warboss Alex]

Worksets will vary depending on your workload. For the static weight you're using, any more than 2 sets would be overkill especially when combined with the presses.

 

[Hockey Playa]

Workout Description: Feeling fine, did BACK + BI's, with lots of energy and little time between sets

Deadlift:
bar warmup
135 x 5
155 x 3
185 x 2
Worksets: 205 X 8
205 X 8
225 X 8

Chinups: 10, 6, 5

Lat Pulldowns
90 x 9
90 X9
90 X 9

Bent-Over Rows Machine ( dunno whats it proper name is)
added 65 pounds x 8
x8
x8

BB curls::
25 + bar x10
30 x 6
30 x 6

Hyper extensions:
holding 45 lbs
10
10
10

 

[Hockey Playa]

Workout Description: was feeling a little lethargic, but dragged my ass to the gym anyway. Today was LEGS + CORE

Squats
warmup bar
135 x 5
185 x 5
215(workset) x 10
215 x 8
215 x 7
135 X 15 cooldown
******I am still unsure of my bench form, it seems to hurt my back sometimes, so i have decided to video tape myself next week, and post it here for comments

Medicine ball twists
40
35

Leg Press
250 warmup
330 X 10
330 X 10
330 X 10

Calf Raises:
140 x 10
130 X 15
120 X 18 (higher reps)

Floor Wiper ( attempted these with a 10 lbs bar)
5 ( 1 each direction)
5

Decline weighted situps
10
10
10