Douche_Nutz
12-28-2003, 08:50 PM
I'll start adding later. As you can see I have a lot of work to do. I'm a former anorexic and was bigger before I developed the sickness. I've gotten back into BB'ing for three months and after a week off am starting a Max-OT routine for 8-12 weeks (more if it works well).
Tomorrow morning I will post my initial measurements.
WEEK 1
------------------------------------------
Monday 12/29/03 - Legs
Squats
Warm Up:
75x12
75x10
125x6
145x3
170x1
Working Sets:
190x6
200x5
200x6
Laying Leg Press
340x6
360x6
Standing Calf Raise on Smith Machine
195x6
195x5
45 Degree Calf Raise
270x8
320x8
Comments: My form was lacking on stiff legged deadlifts, I felt it too much in my back. My left knee also bothered me a little so I've been icing it. I'm also icing my right a little less just as a precaution.
------------------------------------------
Tuesday 12/30/03 - Arms
E-Z Bar Curls
Warm Up:
25x10
25x8
35x3
Working Sets:
55x6
60x4
60x3
Alternate Dumbell Curls
25x5
25x4
Straight Bar Cable Curls
70x6
Skull Crushes (Lying Barbell Tricep Extensions)
60x6
60x6
Close-Grip Bench
75x6
80x6
Cable Pressdowns
8x8
Barbell Wrist Curls
85x6
75x6
Dumbell Wrist Curls
20x8
Comments: My left arm use to lag much more than it does not for my bicep exercises. Wrist exercises felt a little funny. May have not had full ROM on wrist curls and didn't use enough weight for dumbell wrist curls obviously.
------------------------------------------
Wednesday 12/31/03 - Shoulders/Traps
Seated Military Press
Warm Up:
25x12
53.6x3
Working Sets:
71.2x8
79x6
79x5
Lateral Raise
8.8x10
Front Raise with Weight Plate
25x9
Bent-Over Lateral Raise
8.8x12
14.3x8
Sandbag Shrugs
80x6
80x6
Upright Rows
72.6x6
70x8
Comments: My gym was closed today so I planned on going to the local YMCA but they closed before I got there because I had the wrong schedule. I had to lift in my basement and that just pissed me off. I have the ****tiest weight set and my brother stole the dumbells. The weights are so weird because the plates use kilogram increments for weighting.
Anyways I did one too many sets than I was suppose to for military press and didn't get a good warm up. Next I did lateral raises by holding onto a plate and it didn't feel that good. Then I took a 25 pound weight and tried doing a front raise with that. That sucked too. I grabbed the weight plates and did bent-over lateral raises which felt pretty good. Next for traps I had 40 pounds sandbags so I held onto two in a hand and did that, one trap at a time. It didn't feel that great. Next was upright rows and I obviously did them wrong, I know I was using some (too much at least) of my back.
Tomorrow all the gyms are closed, but I'm going to try to get my friend to open the Y for me because his mom works there.
------------------------------------------
Thursday 1/1/04 - Day Off (Gyms closed for New Years)/Cardio
10:30 HIIT
3:00 Warm-up followed by 6(?) intervals each 15 seconds.
Tomorrow morning I will post my initial measurements.
WEEK 1
------------------------------------------
Monday 12/29/03 - Legs
Squats
Warm Up:
75x12
75x10
125x6
145x3
170x1
Working Sets:
190x6
200x5
200x6
Laying Leg Press
340x6
360x6
Standing Calf Raise on Smith Machine
195x6
195x5
45 Degree Calf Raise
270x8
320x8
Comments: My form was lacking on stiff legged deadlifts, I felt it too much in my back. My left knee also bothered me a little so I've been icing it. I'm also icing my right a little less just as a precaution.
------------------------------------------
Tuesday 12/30/03 - Arms
E-Z Bar Curls
Warm Up:
25x10
25x8
35x3
Working Sets:
55x6
60x4
60x3
Alternate Dumbell Curls
25x5
25x4
Straight Bar Cable Curls
70x6
Skull Crushes (Lying Barbell Tricep Extensions)
60x6
60x6
Close-Grip Bench
75x6
80x6
Cable Pressdowns
8x8
Barbell Wrist Curls
85x6
75x6
Dumbell Wrist Curls
20x8
Comments: My left arm use to lag much more than it does not for my bicep exercises. Wrist exercises felt a little funny. May have not had full ROM on wrist curls and didn't use enough weight for dumbell wrist curls obviously.
------------------------------------------
Wednesday 12/31/03 - Shoulders/Traps
Seated Military Press
Warm Up:
25x12
53.6x3
Working Sets:
71.2x8
79x6
79x5
Lateral Raise
8.8x10
Front Raise with Weight Plate
25x9
Bent-Over Lateral Raise
8.8x12
14.3x8
Sandbag Shrugs
80x6
80x6
Upright Rows
72.6x6
70x8
Comments: My gym was closed today so I planned on going to the local YMCA but they closed before I got there because I had the wrong schedule. I had to lift in my basement and that just pissed me off. I have the ****tiest weight set and my brother stole the dumbells. The weights are so weird because the plates use kilogram increments for weighting.
Anyways I did one too many sets than I was suppose to for military press and didn't get a good warm up. Next I did lateral raises by holding onto a plate and it didn't feel that good. Then I took a 25 pound weight and tried doing a front raise with that. That sucked too. I grabbed the weight plates and did bent-over lateral raises which felt pretty good. Next for traps I had 40 pounds sandbags so I held onto two in a hand and did that, one trap at a time. It didn't feel that great. Next was upright rows and I obviously did them wrong, I know I was using some (too much at least) of my back.
Tomorrow all the gyms are closed, but I'm going to try to get my friend to open the Y for me because his mom works there.
------------------------------------------
Thursday 1/1/04 - Day Off (Gyms closed for New Years)/Cardio
10:30 HIIT
3:00 Warm-up followed by 6(?) intervals each 15 seconds.