May as well join in! Newbie Workout log

Blazher

Hello all.

I have been reading alot of the workout logs, And i am very impressed with what people are doing.

To be honest, I didn't think it would be worth my while putting up a log as i am only a nubie and didnt want to make a show of myself.

Some back round info

I started lifting in the gym back in Feb, I never done real weight/lfting training before this. After about 4 weeks i ripped the MCL in my right knee(Rugby), I was on crutches for 10 weeks

Anyways i started back lifting in my gym on the 28.04.09.

I didnt want to go back to a public gym. So i made my own. Check the other thread about that.

I am trying to take it easy to build the knee back up, I cant let it go again. It was a MAJOR set back first time.


Now thats out of the way.


I want to thank Tommy, keith and Hanley. They have helped me get started in there own ways.

Thank you.

I have uploaded some vids to youtube just to get feedback on my form.

www.youtube.com/DDLR







My goals are

Squat 1.5 BW
Bench 1.5 BW
Deadlift 1.5 - 2 times BW

I cant go any more as i need to keep my running speed up as well.


I also want to add there is work i do every day that i dont add to the logs.

Chin Ups 5x3
Pushups
Situps etc


Now i will post the logs


Any feedback and tips would be great, As i said i am only learning.

itsallaboutheL

you look slightly familiar!! is it j1 rugby you play by any chance?

Blazher

Workout log for the 28/04/09


Squats (kgs)

warmup sets :: 20x5 50x5 70x5

90x5x4
110x5x1

Bench Press (kgs)

Warmup Sets :: 20x5 40x5 50x5

70x5x5
95x1x1

Deadlifts (kgs)

No warmup sets

90x5x5
110x5x1


Triceps (lbs)

40x14x5


Lat pulldown (lbs)

70x14x1
50x14x5

Ez Cerls Barbell (kgs)

20x14x5


Pullups

3

Situps

20x1
15x1





NOTES!!!

I felt like i had lot more in the squats. The same with the bench
But my grip was giving at 110kg on the deadlifts il work on that.

I really need to work on my situps and pullups



Workout Log 30/04/09



Circuit Training 3 sets with 2 mins rest between

Military Press 20x18
Barbell Squat 40x18
Barbell Bent-Over Rows 20x18
Hanging Leg Raise 10x
Ez Curls 20x18
SitUps x20 x18
TriCep PullDown 25x18 25x40




Workout 02/05/09


Squats

20kg x5
50kg x5
70kg x5
100kg x5
120kg x5
130kg x3


Bench Press

20kg x10
50kg x5
70kg x5
80kg x5
70kg x10
60kg x10
60kg x10
60kg x10


Ez cerls

20kg x20x3

TriCeps

50lbs x20x2



Workout Log 04/05/09



Bench Press

20kgx20 Close grip
20kgx20 Normal
50kgx10x2
50kgx10 Decline
60kgx10x2
70kgx10
80kgx8
80kgx5
85kgx3
70kgx8
60kgx8
50kgx8x2
50kgx8 incline
50kgx10
40kgx12 fast



Tricep

60lbsx12x2


Pulldown

80lbsx14


Ezcurls

20kgzx12

NOTES !!!!

My upperbody is my weak link, So i wanted to work on the bench alot today.




Workout Log 06/05/09





Spuat

20kgx8
20kgx8
70kgx8
70kgx8
80kgx8
80kgx8
90kgx8
90kgx8
100kgx8
100kgx8
120kgx1 ( I honestly dont know why but it just felt weak from the second i took it on my soulders )

100kgx8
100kgx8
90kgx8
90kgx8
80kg8
80kgx8

Bench Press

20kgx10
40kgx8
40kgx8
60kgx8
60kgx8
70kgx8
70kgx8
80kgx5
80kgx5
70kgx8
60kgx8
60kgx8
40kgx8

Deadlifts

70kgx5
90kgx5
110kgx5
130kgx3
140kgx2




Lowpull Rows

80lbsx8
100lbsx8
120lbsx8
100lbsx8
100lbsx8

Tricep Pulldown

50lbsX8
60lbsX8
70lbsX8
80lbsX8
60lbsX8
70lbsx8


EzCerls

20kgx8
20kgx8
35kgx8
35kgx8
35kgx8



NOTE!!

I was feeling stronge today, I know it sounds silly. I went for 180kg Deadlift lol but only got it an inc off the ground.

floggg

Lol'ing at the fact that you're squatting 120kg and deading 140kg and you thought you would make a show of yourself!

You're pissing on me! Good work.

cardio,shoot me

blazher i was just looking through ur videos (rock solid form man) and i was wondering had u ever tried training in a flatter shoe or barefoot? I know myself i wouldnt be able to squat or deadlift in those shoes.

Blazher

floggg wrote: »

Lol'ing at the fact that you're squatting 120kg and deading 140kg and you thought you would make a show of yourself!

You're pissing on me! Good work.

I don't know mate. I just had it in my head i should be stronger.

Thanks tho

cardio,shoot me wrote: »

blazher i was just looking through ur videos (rock solid form man) and i was wondering had u ever tried training in a flatter shoe or barefoot? I know myself i wouldnt be able to squat or deadlift in those shoes.

They are my running shoes. And i didn't even think/know that they would have a part to play in my lifting. I will try barefoot today ( know my luck il drop a weight on my foot ) and see how i get on.


I am still trying to find myself, if you understand what i mean. I am really enjoying it.

Thanks for the replys

Justice101

Whats your body weight? 120kg is pretty impressive for a "noobie"

Blazher

Workout Log 08/05/09 Circuit Training


Squats 70kg
Bench Press 40 kg
Deadlifts 70kg
Dumbell single hand Row 32.5kg
Tricep pull down 50lbs
Planks 60 seconds


12 Reps for 2 sets with 2 min rest.


Lat Pulldown 110 Lbs 12x3

Ezcurls 35kg 5



Notes!!

I was feeling a bit bad today. I didnt really rest yesterday after the workout on the 06/05/09. Some more gym gear came and i moved my gym around. It was a workout in its self.

But the Circuit Training felt good. I fecked up the weight at each station tho, I made them to light. My forearms got more of a workout then anything else.

Blazher

Justice101 wrote: »

Whats your body weight? 120kg is pretty impressive for a "noobie"

My BW is 95Kg.

I never tested my 1 reps max on Bench/Deadlift/Sqaut.

but i can

Squat 135x3
Bench 95x1 ( my weak spot)
Deadlift 140x3

I never really pushed my self to the max per say. I am not going to for a while. Till i build my knee back up.

Blazher

Workout Log 10/05/09


5k Run to warmup



Bench Press

40kg x10
70kg x5
75kg x5
77.5kg x5
80kg x5
60kg x5
60kg x5
82.5kg x3
77.5kg x5
75kg x5
75kg x5

Tricep Pulldown

60lbs x12
70lbs x12
80lbs x12
90lbs x8
80lbs x8 followed by 60lbs x 12 right away
70lbs x12

Standing Dumbell Flys

6kg x 12x3

Barbell Ezcruls

45Kg x 8
35kg x 8
35kg x 8



NOTE!!

I was trying some other stuff out today. Rotating cable twists, Flat bench Dumbell Flys, Cable Bicep Curls. They didnt seem to hit in the right places. So i only need a set of each.

I really need to work on my abbs or lack of in this case.....

I am going back to my normal workout on tuesday. Deadlifts/Squats/Bench etc and keep my running to the off days

floggg

Blazher wrote: »

They are my running shoes. And i didn't even think/know that they would have a part to play in my lifting. I will try barefoot today ( know my luck il drop a weight on my foot ) and see how i get on.

Yea, they do alright. Running shoes aren't great alright - converse all stars are great for squatting in if you have them.

Blazher

floggg wrote: »

Yea, they do alright. Running shoes aren't great alright - converse all stars are great for squatting in if you have them.

I didnt know what a converse was till i googled it lol. Il try picking up some Squating shoes or maybe try barefoot.

cardio,shoot me

Barefoot ftw!

Blazher

Workout Log 12/05/09


Squats BAREFOOT


70kg x 5
70kg x 5
100kg x 5
120kg x 3
110 kg x 5
110 kg x 5
110 kg x 5
110 kg x 5
110 kg X 5



Bench Press


40kg x 10
60kg x 5
70kg x 5
75kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5
77.5kg x 5


Deadlifts

70kg x 5
100kg x 5
120kg x 5
120kg x 5

160kg x 1 ( new PB - But i was wearing straps dose it count? )
http://www.youtube.com/watch?v=kH3PmzfdmVQ

Tricep Pulldowns

70lbs x10x3





I had a mate over training today. He Deadlifted 110x1 at 65kg i thought that was very good.

cardio,shoot me

u woulda pulled that mega easy barefoot!, im tellin ya, barefoot for everything

MagicMarker

Dude you're doing like 10 sets for your bench press/squats etc... that can't be good for you!!

Blazher

cardio,shoot me wrote: »

u woulda pulled that mega easy barefoot!, im tellin ya, barefoot for everything

are you saying i didnt do it? But maybe il try barefoot next time. just put them back on when i was doing my Bench.



Also isnt Volume the key to this? more sets the better?

cardio,shoot me

oh u got the deadlift in my eyes, straps dont really matter to me, i just prefer to use chalk, i just think u woulda got it easier barefoot.

Blazher

cardio,shoot me wrote: »

oh u got the deadlift in my eyes, straps dont really matter to me, i just prefer to use chalk, i just think u woulda got it easier barefoot.

I went barefoot for the squat, But when i went to do my bench my feet where slipping. so i had to put my shoes back on. When it came to Deadlifting i forgot to take them off

Il invest in some chalk. Straps are good but if they are going to take away from my lifts whats the point.

cardio,shoot me

well id use straps if i had them, i cant be arsed getting them so i went for chalk. I feel u could get more out of u barefoot though, i mean 160kg is very impressive (way better than me anyway )but without shoes id say ud get 170 :P

bigstar

Blazher wrote: »

I
Il invest in some chalk. Straps are good but if they are going to take away from my lifts whats the point.

straps add to your lifts, thats the point of them. they allow you to lift more weight than your grip will allow. chalk and a mixed grip is better imo, your grip will stronger too. theres a thread about grip strength, try that too.

Blazher

The rest of my body will gain from the heavy lifts with straps.

To be honest i didn't try to do the 160 without the strap. It was my first time using them. Just wanted to see what they where like!



I wont be posting any more workout logs for a while. I ship out this sunday. See you all in 6 months

itsallaboutheL

Blazher wrote: »

The rest of my body will gain from the heavy lifts with straps.

To be honest i didn't try to do the 160 without the strap. It was my first time using them. Just wanted to see what they where like!



I wont be posting any more workout logs for a while. I ship out this sunday. See you all in 6 months

Can i borrow ur gym/house seen as you won't be using it!!

cardio,shoot me

lol he doesnt have a curling bar :P but can i borrow it? ill squat

Blazher

cardio,shoot me wrote: »

lol he doesnt have a curling bar :P but can i borrow it? ill squat

I do have a Ez curl bar.


Its a fecking shame. Brand new gym i used a few times lol. I wasnt ment to ship out till the end of next month. A well

cardio,shoot me

Blazher wrote: »

I do have a Ez curl bar.


Its a fecking shame. Brand new gym i used a few times lol. I wasnt ment to ship out till the end of next month. A well

unlucky u, and way to ruin my joke with L :P

Blazher

cardio,shoot me wrote: »

unlucky u, and way to ruin my joke with L :P

hahah sorry mate. But i think he got it.