D
Deleted member 25923
Guest
I used to be a member (well still am, but no longer frequent) of a fitness/bodybuilding site, and on there, we had workout journals.
I've decided to post my workouts on here for several reasons:
I typically do full body workouts twice a week, usually separated by at least 2 days. For example, I will do workout A on Tuesday and workout B on Friday. The other days I will hopefully play tennis, run, swim, or some other form of exercises. I need to stay fit, especially so I can build a solid foundation for the future.
Lately, i've been so sporadic in working out. I've been skipping, bad diet, etc. Things have gotten in the way, and I need to schedule better.
WARNING: I'm pretty weak for my size, so if you don't want to be astounded by my "incredible" feats of strength, don't go any further. By that same token, if you're going to be a jerk and diss my weight, size, or lifts/amounts, please leave now.
To begin with, i'm a tennis player (surprise!), and i'm 16 years old. I've lifted for the past few years, but have been sporadic this past year. I need to stay on a dedicated lifting routine and exercising to be in the best shape possible.
My stats:
Height: ~5'9"-5'10"
Weight: 150 lbs
BF %: ???
Goals:
Height: 6'0-6'1" (I know I can't control this, just hoping
)
Weight: 160 lbs
BF %: 10%
My workouts are based on Power Training by Robert dos Remedios (award winning college fitness coach). Like him, I stress NOT doing isolation workouts for athletes, since I can do more effective, compound exercises.
http://lmgtfy.com/?q=Power+training+robert+dos+remedios
Also, workouts alternate between unilateral and bilateral exercises for each muscle group. I.E. I will do flat bench press on workout A, and I will do dumbell bench press on workout B.
Here was my first workout of the week
7-16-09
I begin with a short 3-5 minute jog to warm up the core temperature of my body. Afterwards, I do several dynamic stretches to prepare for my workout (trunk rotations, lunges, high knees, shoulder rotations, etc).
Explosive: Clean Pulls (Each set is split apart by 2 minute rest periods)
75x5
85x5
85x5
75x5
Every other exercise is separate by 1 minute rest periods
Knee Dominant: Front Squats
55x10
65x10
65x10
55x10
Hip Dominant: Single Leg Back Extensions
BWx10 (per leg)
BWx10
BWx10
BWx10
Horizontal Push: Bench Press
75x10
85x10
85x10
75x10
Horizontal Pull: Alternating DB Row
25x20
30x20
30x20
25x20
Vertical Push: Military Press
30x10
40x10
40x10
30x10
Vertical Pull: 1 Arm Lat Pulldown
27.5x10 (per arm)
31.25x10
31.25x10
27.5x10
Rotational: Rotational Crunches
27.5x20
31.25x20
31.25x20
27.5x20
Core Stabilization: Walkups
BWx4
BWx4
BWx4
BWx4
Understanding the journal: If you're feeling confused, don't worry. I use an abbreviated format for putting my information down, but it's pretty simple to understand. I first put down the exercise (i.e. Bench Press), then I put down the weight for a set, and then an "x", and then the number of reps. That represents that particular set.
For example, if I benched 100 lbs on my first set for 10 reps, it would look like this:
Bench Press
100x10
The other sets would follow it.
Also, some exercises will have different rep counts based on the nature of the exercise. I do less for explosive because it is more intense, and the weight is also higher. On the other hand, some exercises will say 20, and others will say "10 (per leg)". To understand this notation, you have to understand the exercise. If it is a continuous exercise, I will put down 20 reps (10 for each leg/side/etc). If I do one side, switch hands/legs, and do the next side, I will put down "10 (per leg)" or "10 (per arm)".
I also use different abbreviations in my journal. Here are some:
Abbreviations
DB=dumbbell
BB=Barbell
BW=Body Weight
More will be put down later.
How you can help me:There are two ways that people on TW can help me.
-You can post in this thread which will help me see it, and I will subscribe to it as well to see any new posts in here.
-Give me suggestions
By posting in here, you help remind me of this journal, and even remind me to workout.
Thanks!
I've decided to post my workouts on here for several reasons:
- To remind myself of working out and to keep motivated
- Log my progress
- Give a general gist of my workouts (doubt anyone cares though )
- Keep myself from trolling in the General Pro Player section
I typically do full body workouts twice a week, usually separated by at least 2 days. For example, I will do workout A on Tuesday and workout B on Friday. The other days I will hopefully play tennis, run, swim, or some other form of exercises. I need to stay fit, especially so I can build a solid foundation for the future.
Lately, i've been so sporadic in working out. I've been skipping, bad diet, etc. Things have gotten in the way, and I need to schedule better.
WARNING: I'm pretty weak for my size, so if you don't want to be astounded by my "incredible" feats of strength, don't go any further. By that same token, if you're going to be a jerk and diss my weight, size, or lifts/amounts, please leave now.
To begin with, i'm a tennis player (surprise!), and i'm 16 years old. I've lifted for the past few years, but have been sporadic this past year. I need to stay on a dedicated lifting routine and exercising to be in the best shape possible.
My stats:
Height: ~5'9"-5'10"
Weight: 150 lbs
BF %: ???
Goals:
Height: 6'0-6'1" (I know I can't control this, just hoping
)Weight: 160 lbs
BF %: 10%
My workouts are based on Power Training by Robert dos Remedios (award winning college fitness coach). Like him, I stress NOT doing isolation workouts for athletes, since I can do more effective, compound exercises.
http://lmgtfy.com/?q=Power+training+robert+dos+remedios
Also, workouts alternate between unilateral and bilateral exercises for each muscle group. I.E. I will do flat bench press on workout A, and I will do dumbell bench press on workout B.
Here was my first workout of the week
7-16-09
I begin with a short 3-5 minute jog to warm up the core temperature of my body. Afterwards, I do several dynamic stretches to prepare for my workout (trunk rotations, lunges, high knees, shoulder rotations, etc).
Explosive: Clean Pulls (Each set is split apart by 2 minute rest periods)
75x5
85x5
85x5
75x5
Every other exercise is separate by 1 minute rest periods
Knee Dominant: Front Squats
55x10
65x10
65x10
55x10
Hip Dominant: Single Leg Back Extensions
BWx10 (per leg)
BWx10
BWx10
BWx10
Horizontal Push: Bench Press
75x10
85x10
85x10
75x10
Horizontal Pull: Alternating DB Row
25x20
30x20
30x20
25x20
Vertical Push: Military Press
30x10
40x10
40x10
30x10
Vertical Pull: 1 Arm Lat Pulldown
27.5x10 (per arm)
31.25x10
31.25x10
27.5x10
Rotational: Rotational Crunches
27.5x20
31.25x20
31.25x20
27.5x20
Core Stabilization: Walkups
BWx4
BWx4
BWx4
BWx4
Understanding the journal: If you're feeling confused, don't worry. I use an abbreviated format for putting my information down, but it's pretty simple to understand. I first put down the exercise (i.e. Bench Press), then I put down the weight for a set, and then an "x", and then the number of reps. That represents that particular set.
For example, if I benched 100 lbs on my first set for 10 reps, it would look like this:
Bench Press
100x10
The other sets would follow it.
Also, some exercises will have different rep counts based on the nature of the exercise. I do less for explosive because it is more intense, and the weight is also higher. On the other hand, some exercises will say 20, and others will say "10 (per leg)". To understand this notation, you have to understand the exercise. If it is a continuous exercise, I will put down 20 reps (10 for each leg/side/etc). If I do one side, switch hands/legs, and do the next side, I will put down "10 (per leg)" or "10 (per arm)".
I also use different abbreviations in my journal. Here are some:
Abbreviations
DB=dumbbell
BB=Barbell
BW=Body Weight
More will be put down later.
How you can help me:There are two ways that people on TW can help me.
-You can post in this thread which will help me see it, and I will subscribe to it as well to see any new posts in here.
-Give me suggestions
By posting in here, you help remind me of this journal, and even remind me to workout.
Thanks!
