Nick's log (starting 04/25/2009)

[Nick1971]

I worked out intermittently between August and December 2008, quitting a few days before Christmas. In that time I made good progress, getting myself out of a rut, and lowering my bodyweight from 185lbs down to 170lbs. By February I got down to my lowest weight in nearly a decade - 165lbs. I felt really good about myself.

So I took some time off from dieting and weight training, but I'm getting back into it I'm at a comfortable 170lbs and I think I want to stay at about that weight. I actually started working out two weeks ago, and I chose to go a different path from the HIT routine I did from last October through December. I am focusing more on a) volume training and b) freeweights.

Mind you, I do believe there are some machine-based exercises which are far better than the freeweight version - Leg Extensions, Curls, Adductions and Abductions. Those exercises will remain here in this routine, because I want to keep working the various aspects of my leg muscles - not just do Squats and call it a day. However pretty much everything else will be done using freeweights, and when possible, dumbbells. An exception will be Leg Presses - eventually I will switch to Squats, and keep Leg Presses along at the end of the workout, until the exercise is most-likely phased out. Here is the prototype routine, as it has developed to as of today:

UPPER BODY
Dumbbell Shoulder Press
Lat Pulldowns
Dumbbell Bench Press
Dumbbell Bent Over Rows
Dumbbell Bicep Curls
Dumbbell Tricep Extensions

LOWER BODY
Leg Press
Leg Curl
Leg Extension
Leg Adduction
Leg Abduction

As you can tell, this is an upper/lower body split routine. I will also add Deadlifts to this routine, eventually. It took me a couple weeks to solidify on this routine, as you might notice by the entries that will follow.

Note: the way I do dumbbell curls and extensions, I alternate from left to right, after 4 reps. And I superset these exercises. It's a mix that feels rhythmic to me, and it's just the unique way I plan on doing them. It looks like this:

4x Left Tricep
4x Right Tricep
4x Left Tricep
4x Right Tricep
4x Left Bicep
4x Right Bicep
4x Left Bicep
4x Right Bicep

That's one alternating superset. I know, it seems crazy, but that's the way I like doing them.

Another note: I plan on doing a minimum of 2 sets per exercise, but no more than 4 sets. Also, each routine should take about a half hour to an hour to complete. I will do 2 sets per exercise for awhile, and I believe I will step it up to 3 and maybe later 4 sets per exercise. Also, I use straight sets - I don't pyramid up or down.

I've given this routine a lot of thought. It's not perfect, but it's one I feel comfortable doing. The rep range is 8 reps, as well.

[Nick1971]

04/25/2009 - Sat

Barbell Bench Press - 4x8 30lbs
Dumbbell Bent Over Rows - 4x8 15lbs
Dumbbell Shoulder Press - 4x8 15lbs
Dumbbell Upright Rows - 4x8 15lbs
Dumbbell Shrugs - 4x8 15lbs
Dumbbell Front Raise - 4x8 5lbs
Dumbbell Lateral Raise - 4x8 5lbs
Dumbbell Bicep Curls - 4x8 20lbs
Dumbbell Tricep Extensions - 4x8 10lbs

As you can tell, I start out with 4 sets of 8 for each exercise. It took me about an hour and a half to do this routine, but I felt really good about it. I use really low amount of weight, because I basically am testing the waters, to see how I react with 4 sets, even without going to muscular failure.

[Nick1971]

04/30/2009 - Thu

Barbell Bench Press - 4x8 40lbs
Dumbbell Bent Over Rows - 4x8 20lbs
Dumbbell Shoulder Press - 4x8 20lbs
Dumbbell Upright Rows - 4x8 20lbs
Dumbbell Shrugs - 4x8 20lbs
Dumbbell Front Raise - 4x8 10lbs
Dumbbell Lateral Raise - 4x8 10lbs
Dumbbell Bicep Curls - 4x8 25lbs
Dumbbell Tricep Extensions - 4x8 10lbs

I basically skipped doing the lower body routine between the previous workout and this one, because of complications with my schedule.

Note that here, as with the previous upper body workout. I have 4 exercises: Upright Rows, Shrugs, Front and Lateral Raises. Although it felt good doing them, I could tell that I was overworking my shoulders. Those 4, on top of the Shoulder Press, and to some extent the Bench Press, just worked my shoulders quite a bit. So 2-3 days later I could still feel the effect on my shoulders, but the rest of my body (arms, chest, back) was ready to go. So I basically decided to cut them from my upper body routine.

[Nick1971]

05/02/2009 - Sat

Leg Press - 2x8 160lbs
Leg Curl - 2x8 90lbs
Leg Extension - 2x8 90lbs
Leg Adduction - 2x8 110lbs
Leg Abduction - 2x8 90lbs

As this was my first leg workout in nearly 6 months, I went light with the exercises. I also made sure I only did 2 sets. I was able to get all my weight training done in just under a half hour, and it basically convinced me to drop my upper body down to 2 sets per exercise as well. I will probably do only 2 sets for some time longer. Also, I did 10 minutes of stationary cycling before and after doing these exercises, so my total workout time was about 50 minutes.

[Nick1971]

05/09/2009 - Sat

Dumbbell Shoulder Press - 2x8 20lbs
Lat Pulldowns - 2x8 100lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bicep Curls - 2x8 20lbs
Dumbbell Tricep Extensions - 2x8 15lbs

This was my first upper body routine done at my gym. The previous two I did at home, which is why there were no Lat Pulldowns done before this routine.

I also switched from doing Bench Press with a barbell, to using dumbbells. And as discussed in my previous post, I decided to drop down to 2 working sets. The result was another weight training session complete in under a half hour, so I was not de-energized at the end of the workout session. I did 5 minutes of warmup on the stationary bike, and just left after doing the weight training.

Last, but not least, I switched up the working order, placing the Shoulder Press in the very beginning of the routine, as I feel that requires the most concentration of my workout, so I wanted it up front, when I am freshest.

[Nick1971]

05/11/2009 - Mon

Leg Press - 2x8 160lbs
Leg Curl - 2x8 90lbs
Leg Extension - 2x8 90lbs
Leg Adduction - 2x8 110lbs
Leg Abduction - 2x8 90lbs

I basically repeated using the amount of weight as my previous leg workout. I felt stronger performing all of the exercises, so I will bump the weight up on my next lower body workout.

I'd like to start doing these workouts twice a week for each of them, so that would be a total of 4 workouts a week. I may also make a third day that has a half hour of cardio - we'll see about that. I am interested in improving my endurance, but 30 minutes at a time might be all I will be interested in.

[Nick1971]

I could almost do my upper body workout today, but my muscles haven't quite got rid of DOMS on the upper side. My legs are ready to go, which I am pretty sure means I should have gone heavier in my last session. So my gameplan for tomorrow is to do a fullbody routine. And if I feel adventurous, I might try Squats when I get to my legs. Here is my tentative gameplan:

Dumbbell Shoulder Press - 2x8 20lbs
Lat Pulldowns - 2x8 110lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bicep Curls - 2x8 20lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Squats - 2x8 (not sure - maybe just the bar, to start)
Leg Curl - 2x8 100lbs
Leg Extension - 2x8 100lbs
Leg Adduction - 2x8 120lbs
Leg Abduction - 2x8 100lbs
Leg Press - 2x8 180lbs

I'll start off with my upper body, and if I feel strong enough, I'll go ahead and do the lower body. If not, I'll just save it for the next day. Should take me about an hour to do.

And yeah, that seems like alot to do in one workout. I am just keeping an open mind, however. :)

[Nick1971]

05/13/2009 - Wed

Dumbbell Shoulder Press - 2x8 20lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bicep Curls - 2x8 20lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Lat Pulldowns - 2x8 100lbs
Leg Curl - 2x8 90lbs
Leg Extension - 2x8 100lbs
Leg Adduction - 2x8 120lbs
Leg Abduction - 2x8 100lbs
Leg Press - 2x8 180lbs


I just got back from the gym and it was incredibly busy. I forgot how many pile into this place in the evening. It was so busy that:

a) I had to shift the order of some exercises. (Moved Lat Pulldowns to after my dumbbell work)
b) Some machines were either full or covered in sweat, so I had to pick alternate machines, so I didn't get to select the weight that I wanted (Leg Curls) or just had to wait for some time to perform the exercise that I wanted (Leg Press, one of the two machines was covered in sweat - nasty)
c) Completed the entire workout in under an hour, including the 5 minutes warmup cycling
d) I chickened out and skipped Squats. There were just so many people there, and I am not sure I can even squat the bar. I'll try 45lbs later tonight with my standard set, and see if I can do that. If so, I'll try it next time. But I felt like I was going to do something awkward and end up in a bb.com "dumb things I saw today" thread. ;)

[Nick1971]

I went back and did a half hour of cardio. I did 5 minutes of cycling before and after 20 minutes of treadmill. I think I am going to switch to treadmill for my cardio, since it's more comfortable for me. Sitting on a stationary bike just doesn't feel as good as walking. I think eventually I will start jogging. My goal is for half hour cardio sessions on my off-days. We'll see how that goes. :)

[Nick1971]

05/15/2009 - Fri

Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Shoulder Press - 2x8 20lbs
Lat Pulldowns - 2x8 100lbs
Dumbbell Bicep Curls - 2x8 20lbs
Dumbbell Tricep Extensions - 2x8 15lbs

I planned on the fullbody routine before I went to the gym, but on my way out my wife had finished making baked chicken so I decided to just do upper body and then rush right back home. Also, I skipped doing 5 minutes of warmup activity and went straight to the weights. I spent maybe 20 minutes total lifting weights. I also saved a little time by doing supersets for Bench Press/Bent Over Rows. I always do supersets of Bicep/Tricep work, anyhow.

I switched up the exercise order again, based on the availability of weights. I keep going when it's super busy, so I have to either wait for the dumbbells I need to become available, or ask to borrow them between sets done by some people. Basically people tend to grab 2-4 sets of dumbbells they need for their work out, go through them all, and then return them to the racks. Ultimately that means a whole lot of dumbbells are unavailable to the rest of us. And it's a little disappointing to me that I can't consistently do the exercises in the same order every time. But I'll take any possible "muscle confusion" benefits I might get out of constantly shifting exercise order. :)

I will go back to the gym in a couple hours, to do my lower body workout.

[Nick1971]

05/15/2009 - Fri

Leg Press - 2x8 180lbs
Leg Curl - 2x8 110lbs
Leg Extension - 2x8 100lbs
Leg Adduction - 2x8 130lbs
Leg Abduction - 2x8 110lbs

So I did part two, my lower body exercises. I did 5 mins of treadmill before and after, and spent about 20 mins doing the exercises above.

I tried 110lbs for the leg curls and extensions and it was a bit too much. I stuck it out on the curl machine, but the extensions I dropped down to 100lbs to complete the set. I'll try 100lbs on both next time. The weight used for the press, adduction and abudction machines were just fine however. I will use that weight again next time.

If everything goes well enough, I should be able to do the complete routine again Sunday. If not, maybe I can squeeze out upper body work, and on Monday do lower body. Time will tell, but I am trying to work out as frequently as I can, notwithstanding any DOMS. :)

[Nick1971]

I wanted to work out yesterday, but it became apparently by the evening that I have a flu. I will not weight train or visit the gym for probably a week.

[Nick1971]

05/20/2009 - Wed

Dumbbell Shoulder Press - 2x8 20lbs
Lat Pulldowns - 2x8 100lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

This is the first day I felt good after experiencing what my doctor called a "virus" but would not commit to calling a flu. Since I've recovered fairly quickly, after about two days of rough times, he's most likely right. However, I took it easy on my first day back, opting not to push for a fullbody workout. Although I barely ate Sunday evening, could not eat through the entirety of Monday, and picked on food Tuesday, I was able to put a tiny bit of food down, and I forced myself to drink some protein drinks and fountain drinks the last couple days, to ensure I got _some_ calories, even though I nowhere met my nutritional requirements. But I minimized the damage that could have occurred from having zero appetite and a high metabolism that was fighting infection.

After 5 minutes of warming up on the treadmill, it only took me 19 minutes to do my workout routine, which pretty much assured me I was going under the 30 minute mark for these upper body workouts. I had a suspicion I was doing them closer to 20 minutes, and this pretty much confirmed it. So even with 5 minutes of cardio and the weight training, I can easily reach my goal of a thirty minute workout. I might be able to get a 45-minute workout solidified if my leg routine is also under 20 minutes. That's pretty cool, if that is the case.

I may stick to doing the upper/lower split with an extra off-day that I do for 30-minute cardio sessions. So my complete program should look like this:

A - UPPER
B - LOWER
C - CARDIO

This may change, but I am still in that experimentation stage, trying to nail down the particulars. I think I have got this wrapped up like 80% of the way, it's just that fine-tuning I need to keep everything running smoothly. My philosophy is to keep these blocks of exercise the way they are, but do them as often as possible. Part of the key to progress is the balance between volume, intensity and recovery, and I want to make sure the recovery side of things doesn't lag behind, so I want to be able to work out a muscle group every 2-4 days, depending on when those groups are ready to go. I already have a decent balance of exercises per muscle group, and so far there's not one part lagging behind the next time I am ready to exercise, so I need to ride this period of stability as long as I can.

I did my two arm exercises conventionally, as complete sets of 8, instead of alternating sets of 4, and I didn't enjoy it as much, and I put a crick in my neck while doing one of the tricep extensions. I'll be going back to 4x4's for now.

Since I went early this morning, there was practically nobody around, so I got to do my exercises in the order I prefer, as shown above. Incentive, I guess, to keep trying to hit the gym outside of prime time (the evening).

I dialed in the weights I needed for all the exercises, and I am content with that for now. I want to do one or two more workouts of each at this weight, before attempting to move up in weight for some of the exercises.

[Nick1971]

05/21/2009 - Thu

Leg Press - 2x8 180lbs
Leg Curl - 2x8 100lbs
Leg Extension - 2x8 90lbs
Leg Adduction - 2x8 130lbs
Leg Abduction - 2x8 110lbs

I felt tired this morning, and it didn't help me when I got to the gym, so I just didn't have as much strength as I would have hoped. I barely made it through the workout with the weights listed above, but it was finished in 20 minutes like the upper body routine the night before. I should fare better with my next workouts. I believe I've lost a little weight because of the cold/flu/virus, as well as some strength.

[Nick1971]

05/22/2009 - Fri

Dumbbell Shoulder Press - 2x8 20lbs
Lat Pulldowns - 2x8 100lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

These weights are starting to get easier to lift, and I am pretty much over my cold, but I not quite ready to move up in weight with these exercises. I am strongest at the rows, and might try to go up on those first. I feel those will be the easiest to make the next jump up in weight.

One thing, I am practically not experiencing any DOMS at all. And I am ready to go practically the next day. So I might very well be going every day, and alternating upper and lower, until I start experiencing any issues. It might just be that, with the easier things are getting with the weight I am using, the less recovery time is needed. Also I am probably acclimatizing to the moves.

[Nick1971]

I think I actually sprained a muscle in my right knee. It is a little swollen on the side. I think I may have tried too hard on my last leg workout, despite recovering from illness, so I'm just going to take a break this next round. My next workout will be my upper body, and should be tomorrow (Saturday).

[Nick1971]

05/24/2009 - Sun (home)

Pullups - 1x3 bodyweight (4 negatives and 4 assisted, afterwards)
Dumbbell Shoulder Press - 3x8 25lbs
Dumbbell Bent Over Rows - 3x8 30lbs
Dumbbell Bench Press - 3x8 30lbs
Dumbbell Tricep Extensions - 2x4 20lbs
Dumbbell Bicep Curls - 2x4 25lbs

I decided to work out at the house this morning, as the gym was closed. I didn't want to wait another day, and I had a certain schedule I need to keep up to keep these workouts timely enough. I also wanted to do 3 sets of each exercise, instead of 2. Also, since I have no Lat Pulldown machine here, I used the local "jungle gym" in the neighbourhood to attempt pullups. Surprisingly, I was able to do 3 in a row. However, I wasn't able to do any more once I ran out of juice, so I attempted negatives and assisted pullups. Then I went back inside and continued my workout. Finally, I wasn't able to do a jump up in weight in my arm movements, so I settled for 2x4 instead of 3x8, rather than reduce the weight I used. So today was a bit of a test of myself progressing to the next level, from attemping pullups, to increased weight on all freeweight movements. :)

[Nick1971]

05/27/2009 - Wed

Lat Pulldowns - 2x8 110lbs
Dumbbell Shoulder Press - 2x8 20lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

Since I was able to pull off three bodyweight pullups the other night, I decided to try to do a Lat Pulldown once at 170lbs. I just couldn't do it. So I believe what I was told in another thread that the weight used in the Lat Pulldown machine is not equivalent to that of Pullups. However, I bumped up the weight to 110lbs. I was a bit stronger for all my lifts, but I left them at their normal weight for now. I will attempt to progress to heavier weights next time.

I skipped doing the lower body routine again. I still have an issue with one of my knees, apparently from one of the leg exercises I did last week, when I wasn't 100% recovered from my cold, or I did something sloppy and didn't notice. So hopefully I can get back to working my lower body soon. I wish I knew what exercise I did caused this, but I'll settle for reduced weight and focusing more on form next time.

[Nick1971]

05/29/2009 - Fri

Pullups - 1x3
Lat Pulldowns - 2x8 110lbs
Dumbbell Shoulder Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 30lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

I think I am going to try for a set of pullups every upper body session, so that I can start working on better strength increases with that exercise. I essentially Rest-Pause however reps I can, after resting a few seconds between each rep. When I can do another rep, I basically move on to Lat Pulldowns, and work however many sets.

I decided it was time to increase poundage on my main lifts, so I went up 5lbs per dumbbell on the Shoulder Press and Bent Over Rows. I was running out of gas so I kept my Bench Press the same, and the arm exercises.

My knee is feeling better, so I am hoping next week I can work my lower body again.

[Nick1971]

06/06/2009 - Sat

Pullups - 1x4
Lat Pulldowns - 2x8 110lbs
Dumbbell Shoulder Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

After 8 days without exercising, and a week after spending a night in jail, contracting apparent food poisoning, and suffering through rapid weight loss (8lbs in 2 days), I felt halfway decent today. So I returned to the gym and conducted another upper body workout. I was able to do 3 pullups, rest a few seconds, and one last pullup, and then I did Lat Pulldowns right after that. Moved to the area where the dumbbells were and it was pretty crazy - a mish-mash of dumbbells haphazardly placed on the racks in the wrong order, or on the floor. I didn't find any 30lbs dumbbells for rows until after my workout ended, actually. I was a little upset so I organized the dumbbell racks a bit until it was most of the way fixed. I did that between sets and right after I finished working out.

[Nick1971]

06/06/2009 - Sat

Leg Press - 1x8 160lbs, 1x8 180lbs
Leg Curl - 1x8 80lbs, 1x8 90lbs
Leg Extension - 1x8 80lbs

I didn't realize the gym would close at 8:00pm tonight. I thought it closed at 8:30pm, so I ran out of time to do my workout. I was a little frustrated, but I decided not to press the issue. I should have paid attention when I came in the gym, and paced myself accordingly. I'll be sure to come in a little earlier next time as well.

This is the first leg workout I've done in just over two weeks, because of that nagging little injury to the side of my right knee. I tried one set of really light weight, and I didn't really feel it was aggravated with any of the exercises I did, so I think I'll be able to perform my leg routine as normal in the future.

[Nick1971]

06/11/2009 - Thu

Pullups - 1x4
Lat Pulldowns - 2x8 110lbs
Dumbbell Shoulder Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 20lbs

Second workout in a row and there were only one set of 30's at the gym, and they were tied up by someone for 15 minutes. So again I was unable to do my Bent Over Rows with the weight I want to use. Furthermore there were a couple guys right next to me swinging an 80 and 90lbs dumbbell up really high in some bizarre one-arm clean-type movement, and then throwing it down to the ground at the end of each set. Then they just left the two dumbbells in the middle of the floor and walked off. Their only exercise in the dumbbell section and it involves hurling dumbbells and leaving them on the floor for others to pick up after them. Sooner or later these guys are going to hurt themselves or someone else, if they haven't' already.

[Nick1971]

06/12/2009 - Fri

Leg Press - 1x8 160lbs, 1x8 180lbs
Leg Curl - 2x8 90lbs
Leg Extension - 2x8 90lbs
Leg Adduction - 2x8 110lbs
Leg Abduction - 2x8 90lbs

I did a trial run of my leg routine with the test weights I used when I first started working my legs 6 weeks ago, and I think my right knee is 100%.

I have also come to the conclusion that I just don't like the Leg Press machine, so I am considering replacing it with Squats. I have literally no interest in using the Leg Press and I hate laying down on my back pushing the weight sled. Feels completely unnatural to me and it's the only machine I dread using. I had complained about it in my previous HIT log but I think I cannot afford to ignore this negative feeling I have about it. I enjoyed using a Nautilus Leg Press at my college gym because I was sitting up, but the Cybex one at my current gym just doesn't feel comfortable.

My next leg session I am going to try Squats only at home, and do some test runs. A few warmup sets, and try to find a good working weight. It might take me a couple tries before I get the working weight down, but that's fine. When I get everything worked out I'll start doing Squats at the gym with the Olympic stuff.

[Nick1971]

06/18/2009 - Thu

Pullups - 1x4
Lat Pulldowns - 2x8 120lbs
Dumbbell Shoulder Press - 2x8 25lbs
Dumbbell Bent Over Rows - 2x8 25lbs
Dumbbell Bench Press - 2x8 25lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 25lbs

I felt like I could go up in weights on some of my lifts. I was able to crank out 4 pullups again, and I went up to 120lbs with the latpulls. That was the end of that, however, as the dumbbell section of the gym was packed and naturally the only dumbbells I couldn't access (yet again) were the 30lbs ones. Sigh. There are supposed to be 3 sets of them, but most of the time I see only 2 sets, and they're always used by someone. And most of the time they're not actually in use - they're set aside amongst other weights in a section that someone is basically hoarding. This is the part of gyms I don't like - the waiting for weights.

Anyhow, I still got a decent workout, and I was able to go up to 25lbs for bicep curls. Maybe next time I'll go up to 20lbs for tricep extensions. We'll see.

[Nick1971]

06/20/2009 - Sat

Leg Press - 1x8 160lbs, 2x8 180lbs
Leg Curl - 3x8 90lbs
Leg Extension - 1x8 90lbs, 1x8 80lbs, 1x8 70lbs
Leg Adduction - 1x8 110lbs, 1x8 120lbs, 1x8 130lbs
Leg Abduction - 2x8 90lbs, 1x8 100lbs, 1x8 110lbs, 1x8 120lbs

This was sort of a weird day for me. I decided I was going to do some cardio at the end of the weight training, though I wasn't sure for how long. I knew I wasn't going to go over an hour for everything. I did my 5 minute warmup on the treadmill and decided to also go for 3 sets of everything.

After elevating up in weight with Presses, I used straight sets for Curls. I just felt that going up to 100lbs would have taken away from the quality of the reps, so I stayed with the same weight for all three sets. By the time I got to Extensions, I felt the effect of the Presses on my quads, so I ended up descending downward in weights. First time I've pyramided downward on an exercise, and while it felt weird, I struggled to complete each set. Even though that last set felt too light, I was straining to keep good form. Pretty terrific.

By the time I got to Adductions, I was able to ascend in weight again for each set. And then I realized, when I moved to Abductions, that I had chosen a weight that was too light for the first set, so I ended up with 4 sets total, in order to significantly work that muscle group.

I can tell that my legs will pay the price tomorrow for the extra sets, and the pyramiding that I have done this Saturday evening. Unfortunately I have to work a 12 hour shift tomorrow, so it'll be interesting to see how that works out. But I think I'll have a better idea what starting weight to use for future leg workouts.

---

My personal philosophy is that all warmup sets are also considered working sets, and so I factor them into my training logs. I believe that warmup counts overall in terms of having the ability to build muscle, if significantly less effective than traditional working sets. Anyhow, so I put all movements in my log and I don't worry about differentiating between types of sets in my logs. I just feel that adding too many layers of complications into my logs just runs the risk of disenfranchising myself from the very act of weight training.

---

On Wednesday, I plan to do a fullbody routine with all the upper and lower-body exercises. I can't wait for that day. I am also thinking about doing a half hour cardio on the treadmill every non-weight-day this week. That might start Monday, however, given my schedule tomorrow. I would skip Wednesday for the cardio, and continue onwards for the rest of the week with cardio until Saturday. Here is my plan:

SUN: off
MON: cardio
TUE: cardio
WED: weights
THU: cardio
FRI: cardio
SAT: weights

I would essentially do two fullbody workouts this week. I am also thinking about going every day at 11:00am, which will hopefully be a non-primetime affair. I am getting tired of going to the gym and not having access to all the weights I need. This will also help me out with my endurance, as well as letting me work off a few more calories over time. I'll see how I feel Monday.

[Nick1971]

06/26/2009 - Fri

Pullups - 1x5
Lat Pulldowns - 1x8 100, 1x4 110/1x4 100, 1x8 100
Dumbbell Shoulder Press - 3x8 25lbs
Dumbbell Bent Over Rows - 3x8 30lbs
Dumbbell Bench Press - 3x8 25lbs
Dumbbell Tricep Extensions - 2x4 20lbs
Dumbbell Bicep Curls - 2x4 25lbs

This has been a tremendously rough week for me on a personal note, but I managed to make time for the gym this morning. I was able to do 5 reps of Pullups in a rest-pause fashion before fatiguing, and then I went straight to Lat Pulldowns for 3 sets. I was going to do 1x8 at 100, 110 and 120lbs but I was so spent from the pullups that I barely cranked out 100lbs on the first set of pulldowns. I tried 110 for the second set, ran out of gas, and then dropped down to 100lbs mid-way. The third set I dropped back down to 100lbs. I think it would have been best if I just did 3x100, given how tired I was.

Despite being 4:00am, I could not find 15lbs dumbbells, and there were a couple dozen dumbbells of various sizes littered all over the area. So I had some issues doing all of the exercises I wanted, with the weights I wanted to use. Thankfully I was able to do rows with 30lbs, but I was unable to do tricep extensions with 15lbs dumbbells, so I could barely crank out 4 reps with 20lbs dumbbells. I also was gassed by the end of the workout, so instead of doing three sets of armwork, I settled for 2.

It was also 90 degrees or so in the gym - I guess for cost-cutting measures they had the air conditioner off, so I was profusely sweating. This made me rest longer between sets as well. I think I spent about 40 minutes doing weight training, which is longer than I normally do for any of my split routines. Between the heat, the hunt for dumbbells, and doing three sets instead of two, it just took time.

I am not sure if I'll be able to have time to do the lower body workout tomorrow. If I don't, I will have to wait for next week to do any weight training. Just a lot going on right now.

[Nick1971]

06/30/2009 - Tue

Leg Press - 1x8 160lbs, 1x8 180lbs
Leg Curl - 2x8 90lbs
Leg Extension - 2x8 90lbs
Leg Adduction - 1x8 120lbs, 1x8 130lbs
Leg Abduction - 1x8 110lbs, 1x8 120lbs

Didn't have much time but I did these yesterday morning and I dialed in the comfortable weights just fine. I'll try progressing to heavier poundages on my next leg workout.

[Nick1971]

07/01/2009 - Wed

Pullups - 1x5
Lat Pulldowns - 1x4, 120lbs, 1x4, 130lbs
Dumbbell Shoulder Press - 2x8 30lbs
Dumbbell Bent Over Rows - 2x8 30lbs
Dumbbell Bench Press - 2x8 30lbs
Dumbbell Tricep Extensions - 1x4 20lbs
Dumbbell Bicep Curls - 1x4 25lbs

I was under a bit of a time crunch this morning, and I wanted to change things up a tiny bit.

One thing to notice, I am trying to switch to 4 reps at first, to see if I can do higher weights, and if I can push pas 4 reps, I try for 8. But I go by rhythm a lot when I do reps, so I tend to either do 4, 8 or 12 reps (increments of 4) or I try to just do as many reps in a set as possible (to momentary muscular failure, for HIT routines).

I have not been able to do more pullups, but I am satisfied with how I've progressed so far. I'll probably have a strength spurt down the road, so I'll be patient.

I also dropped to 1 set of armwork this morning, as I felt I pushed my biceps and triceps with the compound exercises beforehand.

[Nick1971]

07/18/2009 - Sat

Leg Press - 1x8 180lbs, 1x8 200lbs
Leg Curl - 1x8 90lbs, 1x8 100lbs
Leg Extension - 1x8 90lbs, 1x8 100lbs
Leg Adduction - 1x8 130lbs, 1x8 140lbs
Leg Abduction - 1x8 120lbs, 1x8 130lbs

Lat Pulldowns - 1x8, 120lbs, 1x8, 130lbs
Dumbbell Shoulder Press - 2x8 30lbs
Dumbbell Bent Over Rows - 2x8 40lbs
Dumbbell Bench Press - 2x8 35lbs
Dumbbell Tricep Extensions - 1x4 20lbs, 1x8 15lbs
Dumbbell Bicep Curls - 1x8 25lbs, 1x8 20lbs

It's been two weeks since my last workout. My family and I moved, so I took time off to ensure I was 100% for packing and the actual moving day. I also stopped trying to deliberately restrict calories over the last couple weeks. Anyhow, yesterday I got back on track with my diet and exercise, and I decided to do a fullbody session in one sitting.

I did 5 minutes of cardio to warm up, as usual, and then did my lower body routine. I was a bit hesitant about doing the upper body routine, since I had fallen a step a few days previous, while carrying a large tv set that apparently weighed more than I did. I bruised up my left forearm pretty good, and had a couple scrapes, but I was a bit scared that I tore a muscle.

Anyhow, I felt ambitious so I took a 5 minute cardio session between the lower body and upper body routine, and then I was surprisingly able to do well. I used higher end weights for all exercises and was just able to eek out everything.

Afterwards, I did a half hour of cardio to help taper my heartrate down from about 155 to around 125bpm, and then left. The workout took an hour and a half total, though the weight training was done really in only one hour, including the two 5-minute cardio sessions before each routine. The session between the lower and upper body workout was more to ensure that I got a little rest between the two, and my heartrate was about 110 at the time.

My goal is to do another fullbody routine like the one above, on Wednesday.

[Nick1971]

07/23/2009 - Thu

Lat Pulldowns - 1x8, 120lbs, 1x8, 130lbs
Dumbbell Shoulder Press - 2x8 30lbs
Dumbbell Bent Over Rows - 2x8 30lbs
Dumbbell Bench Press - 2x8 30lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 25lbs

The gym was packed so I didn't have the variety of weights I wanted, but I made do. Essentially I could only use 15, 25 and 30lbs dumbbells, as other increments were being used. I also chose not to do pullups for the second workout in a row, as I still believe my left bicep isn't 100% since moving that large TV. I also weighed the idea of doing my lower body routine, but I hadn't had breakfast yet, so I decided to postpone that. I'll do that later today.

[Nick1971]

07/24/2009 - Fri

Leg Press - 1x8 180lbs, 1x8 200lbs
Leg Curl - 1x8 90lbs, 1x8 100lbs
Leg Extension - 1x8 90lbs, 1x8 110lbs
Leg Adduction - 1x8 130lbs, 1x8 140lbs
Leg Abduction - 1x8 120lbs, 1x8 130lbs

Not much to say, as I didn't have any issues getting to use any equipment, and my routine went well. I just need to get to a point where I can keep exercising consistantly without distractions, because I am having a challenging time progressing with all the infrequent downtime between workouts.

[Nick1971]

07/26/2009 - Sun

Lat Pulldowns - 1x8 120lbs, 1x6 130lbs/1x2 120lbs
Dumbbell Shoulder Press - 2x8 30lbs
Dumbbell Bent Over Rows - 2x8 30lbs
Dumbbell Bench Press - 2x8 30lbs
Dumbbell Tricep Extensions - 2x8 15lbs
Dumbbell Bicep Curls - 2x8 25lbs

Did this during lunch today. Couldn't quite get the second set of 130lbs done on the latpull machine, and dropped down to 120lbs so I could finish the last two reps. Ran into the same issue of not enough dumbbells or not the ones I needed. Only one set of 35lbs dumbbells anywhere, and the gym wasn't even that busy. I'll be making a complain about this next time I work out, as I couldn't find the missing five 35lbs anywhere.

That's the only issue I had. Otherwise the workout went fine and I was able to get back to work without exceeding lunchtime.

[Nick1971]

07/27/2009 - Mon

Leg Press - 1x8 180lbs, 1x8 200lbs
Leg Curl - 1x8 100lbs, 1x8 110lbs
Leg Extension - 1x8 110lbs, 1x8 120lbs
Leg Adduction - 1x8 140lbs, 1x8 150lbs
Leg Abduction - 1x8 130lbs, 1x8 140lbs

Another lunch-time affair. Did pretty good, though I think I went a bit too high on the Leg Extensions, as I had to pause midway through the second set. Otherwise, no issues.

[Nick1971]

08/06/2009 - Thu

Lat Pulldowns - 1x8 120lbs, 1x8 130lbs
Dumbbell Shoulder Press - 2x8 30lbs
Dumbbell Bent Over Rows - 2x8 30lbs
Dumbbell Bench Press - 2x8 30lbs
Dumbbell Tricep Extensions - 1x4 20lbs/1x4 15lbs
Dumbbell Bicep Curls - 1x8 25lbs

It had been a week and a half since last workout for my upper body, and when I started it off with Lat Pulldowns the 120lbs weight felt almost comically low for the first rep. I took a look at the machine and it was fine, so I finished the set. Did 130lbs and did all 8 reps, so it was nice to see that I had gained strength since last workout.

When I got to the dumbbells I couldn't find practically anything, so I had to walk around the gym and find stray dumbbells that I needed from all over the place. Pretty upsetting. That said, I finished my workout okay. I decided to do only one working set for arms, and halfway through the tricep extensions I dropped down the weight. I was a bit upset about the whole situation, so I am thinking about making a workout for the next month or so that doesn't require any dumbbells. Probably go back to an HIT style routine for a bit, and then come back and see how things are.

[Nick1971]

08/07/2009 - Fri

Leg Press - 1x8 180lbs, 1x8 200lbs
Leg Curl - 1x8 100lbs, 1x8 110lbs
Leg Extension - 1x8 110lbs, 1x8 110lbs
Leg Adduction - 1x8 130lbs, 1x8 150lbs
Leg Abduction - 1x8 130lbs, 1x8 140lbs

I completely forgot my poundages from the week before (on all the exercises except the leg press), so I guessed at where I needed to be, with regard to the weights used. Turns out I guessed a little conservatively, so next time I'll aim a little higher, and make a note just before I leave.

[Nick1971]

I am thinking about doing something like this, tomorrow:

Lat Pulldowns - 1 set 130lbs
Shoulder Press - 1 set 60lbs
Machine Rows - 1 set 120lbs
Chest Press - 1 set 80lbs
Leg Press - 1 set 200lbs
Leg Curl - 1 set 110lbs
Leg Extension - 1 set 120lbs
Leg Adduction - 1 set 150lbs
Leg Abduction - 1 set 140lbs

This is a HIT-style workout which requires no dumbbells to do, and I can probably do the whole thing in a single workout - so there is no upper/lower split routine. I will try this tomorrow and see how it goes. I am not 100% sure of the weight I will use, but I'll try this first, and see what happens.

I also doubt I will do this for long, but maybe a month or two. But the last 3+ months that I've been doing this routine, I've had a hard time staying consistent, and I haven't progressed as much as I would like.

[Nick1971]

08/14/2009 - Fri

Leg Press - 200lbs x 12 reps
Leg Curl - 110lbs 12 reps
Leg Extension - 120lbs 12 reps
Leg Adduction - 150lbs 12 reps
Leg Abduction - 140lbs 12 reps

This was a semi-HIT workout session. I basically tested myself with what I thought were good weights to attempt for the first session. I basically told myself if I could do 12 or more, I'd bump up the weight on the next routine, and if I did less than 8, I'd lower the weight. But I wasn't going to push past 12 reps this time.

So next time I will have to increase the weight in all leg exercises.

Also, I apparently went during prime time, as a couple machines I wasn't able to use without waiting a bit. One particularly annoying instance was one skinny person like myself, using a tiny fraction of weight on the leg abductor, and sitting there for 15 minutes or so, using something like 1/8th movements. So I basically walked around the gym for what seemed like forever, waiting for him to get off the machine. He was using like 40lbs - I use 140lbs, and most women use more than that, so I wasn't sure what his purpose was on that machine, doing apparently hundreds of reps.

Next routine should look like:

Leg Press - 220lbs
Leg Curl - 120lbs
Leg Extension - 130lbs
Leg Adduction - 160lbs
Leg Abduction - 150lbs

[Nick1971]

08/15/2009 - Sat

Lat Pulldowns - 130lbs x 10 reps
Shoulder Press 60lbs x 9 reps
Machine Rows - 120lbs x 10 reps
Chest Press - 80lbs x 10 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 20lbs x 6 reps

Not as busy this time, so I didn't have any issues getting equipment. The workout was short and sweet.

[brudman]

Good log bro. Good to see you are making progress. Keep workin.

[Nick1971]

08/28/2009 - Fri

Lat Pulldowns - 130lbs x 8 reps
Shoulder Press 70lbs x 6 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 80lbs x 8 reps
Leg Press - 220lbs x 8 reps
Leg Curl - 120lbs 8 reps
Leg Extension - 100lbs 8 reps
Leg Adduction - 150lbs 8 reps
Leg Abduction - 140lbs 8 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 20lbs x 6 reps

Lot of personal stuff going on outside the gym, so it took me some time before I could work out, and given my schedule, I had to put both my upper and lower body routine together in one workout. I also found out the Leg Extension machine I used on my previous workout was not working properly, so I was using a lighter weight than it said. So I rolled down to 100lbs for it on this workout. I'll have to retest myself next time on 110lbs and see if that's where I am supposed to be with Leg Extensions.

I also put my isolation armwork at the very end of the workout, as I didn't want to deal with the frustration of dumbbells till the very end. And sure enough the 15lbs dumbbells were nowhere to be found, and I eventually found the 20lbs ones.

[Nick1971]

Good log bro. Good to see you are making progress. Keep workin.

Thank you very much! I need all the encouragement that I can. :p

[Nick1971]

09/02/2009 - Wed

Leg Press - 220lbs x 8 reps
Leg Curl - 120lbs 8 reps
Leg Extension - 110lbs 8 reps
Leg Adduction - 150lbs 8 reps
Leg Abduction - 140lbs 8 reps
Lat Pulldowns - 140lbs x 8 reps
Shoulder Press 60lbs x 8 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 80lbs x 8 reps
Dumbbell Bicep Curls - 25lbs x 8 reps
Dumbbell Tricep Extensions - 15lbs x 8 reps

Just didn't feel like working out today. However I was able to do a personal best for Lat Pulldowns, so I can't complain.

I think I need to change things up, or try something else entirely. I think I'm just getting bored in the gym, so I might try differerent exercises. Something to think about.

[Nick1971]

09/05/2009 - Sat

Leg Extension - 120lbs 8 reps
Leg Curl - 130lbs 8 reps
Leg Adduction - 170lbs 8 reps
Leg Abduction - 150lbs 4 reps (stopped prematurely due to joint pain)
Lat Pulldowns - 140lbs x 8 reps
Shoulder Press 70lbs x 8 reps
Machine Rows - 140lbs x 8 reps
Chest Press - 100lbs x 8 reps
Squats - 45lbs x 8 reps, 55lbs x 8 reps

I have pretty much decided that this is the last time I am going to do this sort of routine for awhile. I think I've become bored after doing the same exercises off and on for the last year, and my head is no longer in the game in the same way it has been. I've also been frustrated by my lack of consistency, and the challenge that's made for me in terms of progression. I am going to reduce the number of exercises I am doing, though I may keep some exercises, while adding others. Also I am finding some of them plain unenjoyable, like the Leg Press, Machine Rows, and Leg Abduction (the last exercise has always been on the edge of causing me joint pain).

This is also the first time I've decided to go ahead and do Squats in this gym, as sort of a preparation for what I'll be doing in my home gym (once it's constructed) in a couple months. I can't do Deadlifts in this gym, so I am going to work around that. Maybe there is a somewhat similar machine they have that I can use in place of deads. I'll find out some time this week.

I really didn't know what to expect in terms of how the Squats were going to go at the gym, but it worked out fine. It's a learning experience I am willing to go through.

[Nick1971]

As noted HERE (http://forum.bodybuilding.com/showthread.php?t=118982921) I have settled on which routine to switch to.

DAY A
Squat - 3x5
Bench Press - 3x5
Bent Over Row - 3x5

DAY B
Squat - 3x5
Press - 3x5
Pullup - 3x5

[Nick1971]

Since I am beginning this program, I will be trying to nail down form by starting out with the following weights:

DAY A
Squat - 3x5 (55-lbs)
Bench Press - 3x5 (45-lbs)
Bent Over Row - 3x5 (45-lbs)

DAY B
Squat - 3x5 (55-lbs)
Press - 3x5 (30-lbs)
Pullup - 3x5 (bodyweight)

Except for Pullups, all sets should be easy at first. I'll progressively go up in weight to where these working sets are challenging. But I will bide my time.

My first day will be either today or tomorrow.

[Nick1971]

I have decided on a temporary change of pace. I am going to focus on endurance-work for a bit, before I start up a Rippetoes-style routine. For the next month I'll be doing some treadmilling, flexibility training (particularly my hamstrings), and some light weight training here and there. I need a mental vacation from a lot of things, due to personal issues, and I just need to vege out a bit. When I do start up weight training again (in earnest) I need to have better conditioning. I just feel like my cardiovascular system is really deficient right now, and that has to be my focus for the next month. My plan is to do a 30 minute low impact/intensity cardio session a day for the next 4 weeks, and then evaluate what I want to do from there on. I believe I need to do a mix of strength and cardio training, and I want to zero in on the endurance work for now. Any weight training I do in the meantime will be for maintenance purpose. I'm also adjusting my diet a little.

Today I did the following:

Treadmill - 3.0mph for 30 minutes
Lat Pulldown - 2x5 100lbs, 3x5 130lbs
Dumbbell Overhead Press - 2x5 10lbs, 3x5 20lbs

Next time will be something like:
Treadmill - 3.0mph for 30 minutes
Machine Row - 2x5 100lbs, 3x5 130lbs
Dumbbell Bench Press - 2x5 15lbs, 3x5 30lbs

If I can't get access to the dumbbells I want, I'll just switch to the machines. Part of me decompressing is to just not worry about the little things.

[Nick1971]

09/24/2009 - Thu

Squat - 2x5 45lbs, 3x5 55lbs
Leg Curl - 2x5 70lbs, 3x5 120lbs
Leg Extension - 2x5 70lbs, 3x5 120lbs
Leg Adduction - 2x5 100lbs, 3x5 150lbs
Leg Abduction - 2x5 90lbs, 3x5 140lbs
Lat Pulldown - 2x5 100lbs, 1x5 140lbs

I decided to revert to a routine more like a hybrid between my old HIT routine, with the exercises performed, and settled for a set/rep scheme similar to Rip's SS. I may try this for a bit. Sort of an upper/lower split, based on how things went today. I did legs and then started on upper body, but ran out of energy. Notwithstanding any personal issues, I should be back tomorrow or Saturday to do my upper body. I think, given my current schedule, once-a-week to work different muscle groups isn't too bad.

I'd _like_ to do something like this for tomorrow:

Lat Pulldown - 2x5 100lbs, 3x5 130lbs
Dumbbell Overhead Press - 2x5 15lbs, 3x5 30lbs
Dumbbell Bent Over Row - 2x5 20lbs, 3x5 40lbs
Dumbbell Bench Press - 2x5 20lbs, 3x5 35lbs
Dumbbell Bicep Curls - 2x5 15lbs, 3x5 25lbs
Dumbbell Tricep Extensions - 2x5 10lbs, 3x5 20lbs

This is working off the big assumption that I'll have access to the dumbbells I want for tomorrow.

One thing I noticed, using this type of workout, is that I don't gas quite as quickly as with a HIT-style workout. Not to say that this is an easy workout, but given the number of sets performed, I did pretty well. The whole weight training session took 40 minutes - about twice a long as my HIT-style workout, but I didn't really have any issues until I started working on my upper body.

[Nick1971]

Here is what my upper/lower split should look like, for the time being:

DAY A
Squat
Leg Curl
Leg Extension
Leg Adduction
Leg Abduction

DAY B
Lat Pulldown/Pull Ups
Dumbbell Overhead Press
Dumbbell Bent Over Row
Dumbbell Bench Press
Dumbbell Bicep Curls
Dumbbell Tricep Extensions

Pretty sure I'll be doing these on Thursday and Friday, thus giving me time to physically recuperate by the time I start work Sunday morning. I can be happy with once-a-week workouts, so long as I am consistent with them. Each of them should be complete in under 45 minutes.

[Nick1971]

09/25/2009 - Fri

Lat Pulldown - 2x5 100lbs, 3x5 130lbs
Dumbbell Overhead Press - 2x5 10lbs, 3x5 30lbs
Dumbbell Bent Over Row - 2x5 15lbs, 1x5 40lbs, 2x5 30lbs
Dumbbell Bench Press - 2x5 15lbs, 3x5 35lbs
Dumbbell Bicep Curls - 1x5 30lbs
Dumbbell Tricep Extensions - 1x5 20lbs

Pretty good workout. I don't think I'll do any more dumbbell rows - not sure what to replace them with. Just wasn't very comfortable doing them. Also, I was pretty tired and ended up doing only one set for arm exercises. They were pretty warmed up, so I didn't really need to do any warmup sets.