wanttobearnold's journal

[wanttobearnold]

Ok here is my journal. I am currently looking to add some size and strength. I have taken ideas from a couple of different programs for this.

Monday Upper(Size)
Tuesday Lower(Strength)
Wednesday Cardio
Thursday Upper(Strength)
Friday Lower(Size)

Currently I weigh around 176 pounds.
And I am around 5'7-5'8.

Supplement wise I am taking a multi vitamin, cal-mag, B-complex, vitamin C and E and some acidophilus.

For my size days, I try to rest about 30secs to a minute between sets, and on strength days 2min+.

[wanttobearnold]

Monday Feb. 9

Incline Db: 9 of 55, 6 of 55, 6 of 50, 5 of 50
Seated DB: 9 of 35, 7 of 35, 6 of 35
Seated Rows: 8 of 90(3 sets)

Today didn't go quite as well as planned as my workout partner did not show up, so I lost a few reps on my chest and shoulders.
Also played badminton for 45 minutes from 2 to 2:45pm. This is probably going to be a weekly occurrence most Mondays

[wanttobearnold]

Tuesday Feb 10

Squats: 7 of 179(4 sets)
Standing one leg curls: 10 of 70(4 sets)
Smith calf raises: 8 of 185(3 sets)

Legs felt good today, though my left knee and my lower back were bothering me a bit.

[scott_donald]

just a question why split the size strength the way you did.... i do heavy both then lighter both....

[wanttobearnold]

Wednesday Feb 11

Only did a warmup on the bike and then stretched, as I did not get much sleep last night, and my body was sore from playing badminton for the first time in a few years on Monday.

[wanttobearnold]

The reason is on mondays and fridays my first class is at 9:30am. I get to the gym around 8am or later. I find I don't really have enough time once I shower, spend some time in the sauna, to do a 45 minute workout. On tuesdays and thursdays my first class is not until 2:30pm so time is not an issue.

[scott_donald]

Originally posted by wanttobearnold
The reason is on mondays and fridays my first class is at 9:30am. I get to the gym around 8am or later. I find I don't really have enough time once I shower, spend some time in the sauna, to do a 45 minute workout. On tuesdays and thursdays my first class is not until 2:30pm so time is not an issue.

i jsut wondered as everyone that has doen this type of split seems to set the days different...

[wanttobearnold]

yeh thats true. If I had the time I probably would have went with putting the two strength days and two size days together over the four days.

[wanttobearnold]

Thursday Feb 12

Flat DB Press: 5 of 60(5 sets)
Seated DB Press: 5 of 45(5 sets)
Pull ups: 5 of BW+10(5 sets)
DB Shrugs: 5x75(4 sets)

Workout went well. Chest and shoulder exercises felt really easy. Pullups were tougher, but still not to hard.

[wanttobearnold]

Friday Feb 13

Breathing Squats: 20x155
Leg Curls: 10x70(3 sets)
Smith Calf Raise: 12x135(3 sets)

Workout went well. Legs felt great afterwards.

[Heisman]

How hard was the 20 rep squat set? I hear that they are extremely taxing.

[wanttobearnold]

yeh they are pretty tough. By the end more than just my legs are hurting. and it gets pretty tough to keep the bar on your traps. But it's worth it.

[wanttobearnold]

Monday Feb 16

Incline Db: 9 of 55, 7 of 55, 5 of 55, dropset 4 of 45
Seated DB: 9 of 35, 7 of 35, 6 of 35 dropset 4 of 25
Seated Rows: 10 of 80, 10 of 90
Lat Pulldowns: 10 of 80
Superset with
Straight Arm Pushdown: 10 of 60
DB Shrugs: 10 of 55(3 sets)

Workout went well. Weighed myself and was up to 180. I am thinking that some Valentine's bingeing contributed to some of this. Will know for sure by tomorrow.

[wanttobearnold]

Thurs Feb 17

Squats: 5 of 207(4 sets)
Smith calf raises: 6 of 225(4 sets)
Standing one leg curls: 7 of 90(4 sets)

Legs felt good today. The third and fourth sets for the squats were tough though.

[wanttobearnold]

Wed. Feb. 18

Light warmup on exercise bike, then stretched. Think I might have a cold starting to attack me. Will have to fight back with some extra vitamin C and echinacea today.

[Heisman]

Nice workouts. Get plenty of sleep over the next few days and make sure to drink lots of water and get lots of Vitamin C.

[wanttobearnold]

Sunday Feb 22

Well here in Nova Scotia Canada, we just got almost a metre of snow on Thursday, so I didn't get to workout on Thursday or Friday. This week is now my spring break, so I am using it as a week off. I might do some light calisthenics and stretching throughout the week but for the most part I will be taking a break, and then get back to normal on Monday Mar 1.

[Nick666]

Originally posted by wanttobearnold

Breathing Squats: 20x155



Stick to breathing squats.. You'll be doing 225lbs*20 in 6 months..

And don't forget that 5lbs with 20 reps is like 6-7 lbs with 5 reps..

[Heisman]

Originally posted by Nick666
Stick to breathing squats.. You'll be doing 225lbs*20 in 6 months..

And don't forget that 5lbs with 20 reps is like 6-7 lbs with 5 reps..

Wouldn't 5 pounds with 20 be more like 8 or 9 with 5?

[wanttobearnold]

Mon March 1

Incline DB: 9 of 50, 7 of 50, 7 of 45 dropset 2 of 35, held 10's and streched pecs in fly position
Shoulder DB Press: 9 of 30, 2x7 of 30 dropset 4 of 25, held 10's in lateral raise position for 10 secs
Lat Pulldown: 10 of 70, 2x10 of 80
super with
Straight Pulldowns: 10 of 50, 2x10 of 60
DB Shrugs: 3x10 of 60

First day back after my week off. Everything felt good today.Hopefully I won't hurt to much tomorrow. Also, I started using creatine today. I will go through a five day loading phase, and use a maintenance dose. My weight today was 179. I could tell that a little of it was due to my week off. In the next couple of weeks I am probably going to clean up my diet, and begin summer preparations.

[Nick666]

Originally posted by Heisman
Wouldn't 5 pounds with 20 be more like 8 or 9 with 5?

No, the difference is not that much, your 20 RM is about 65% of you 1RM, and your 5RM about 88%, so the difference is about:

0.88/0.65 ~ 1.2

So gaining 5lbs with 20lbs is about like gaining 6 lbs with 5 reps. - and about 7lbs on your 1RM..-

[wanttobearnold]

Originally posted by Nick666
Stick to breathing squats.. You'll be doing 225lbs*20 in 6 months..

And don't forget that 5lbs with 20 reps is like 6-7 lbs with 5 reps..

No worries. I don't plan on giving them up anytime soon.

[wanttobearnold]

Tues Mar 2/04

Squats: 5x5 of 225
Leg Curls: 4x7 of 100
Standing Calf Raise: 4x4 of 235

Legs felt great today. I am actually surprised at how easy the squats felt today. It was good.

[wanttobearnold]

Wed Mar 3

Today I went in and did a little bit of sprinting on the bike, and then stretched the rest of the time. My quads felt quite sore today from yesterday's workout. This is the most sore they have been in awhile, but it is not unbearable. I am looking forward to my upper body workout tomorrow, as I am looking forward to the heavy weights.

[Heisman]

Good workout. We both do 5x5 on squats, but you use 70 pounds more than me.

I have never heard of sprinting on a bike. LOL.

[wanttobearnold]

Thurs Mar 4

DB Bench: 4x4 of 70
Seated DB Press: 4x4 of 50
Chinups(alternated between palms up and down): 4x4 of BW+20
DB Shrugs: 4x4 of 85

Workout was good. Only problems were on my fourth rep for the chinups. I felt slightly tired at times. I think this might partly have to do with the reduction of carbs in my diet. I might add some more too one of my meals if it continues.

Also thought I would outline my goals.

DB Bench: 2x2 of 90
Seated db press: 2x2 of 65 or 70(not sure which yet, will know better next week)
Chinups: 2x2 of BW+40
DB Shrugs: 2x2 of 95 or 100

For my lower body I don't have too many specific goals. As long as I get stronger, I will be happy.

[wanttobearnold]

Originally posted by Heisman
Good workout. We both do 5x5 on squats, but you use 70 pounds more than me.

I have never heard of sprinting on a bike. LOL.

LOL. Yeh usually when you think of sprinting you think of running. What I mean is something like HIIT.

Good job on your squat weight. If my math is right, 155 for 5x5 is pretty good. The only reason I might be doing 70 pounds more than you could be the fact that I am 6 years older than you. :) By the time you reach 22 you probably will be lifting more than I am now!

[Heisman]

Originally posted by wanttobearnold
LOL. Yeh usually when you think of sprinting you think of running. What I mean is something like HIIT.

Good job on your squat weight. If my math is right, 155 for 5x5 is pretty good. The only reason I might be doing 70 pounds more than you could be the fact that I am 6 years older than you. :) By the time you reach 22 you probably will be lifting more than I am now!

You're right. I will be. :D

It's interesting to think of where you'll be in 6 years if you remain injury free. I have no idea where I'll be.

[wanttobearnold]

Friday Mar 5

Breathing Squats: 20 of 160
Uni Leg Curls: 3x10 of 76
Standing Calf Raises: 3x12 of 145

Workout went really well today. I was slightly late getting there so I really kept close to 30 secs. between each set. It probably only took me 20-30 min for the whole workout. I am also feeling sore from yesterday's workout already. It has been awhile since a workout has left me feeling as my two heavy workouts have this week. I think it must partly have to do with last week being a week off.

[Heisman]

Originally posted by wanttobearnold
Friday Mar 5

Breathing Squats: 20 of 160
Uni Leg Curls: 3x10 of 76
Standing Calf Raises: 3x12 of 145

Workout went really well today. I was slightly late getting there so I really kept close to 30 secs. between each set. It probably only took me 20-30 min for the whole workout. I am also feeling sore from yesterday's workout already. It has been awhile since a workout has left me feeling as my two heavy workouts have this week. I think it must partly have to do with last week being a week off.

20 reps at 160 is impressive. You'll stop being sore soon enough.

[wanttobearnold]

Tues Mar 9/04

Squats: 4x4 of 236
One Leg Curls: 3x5 of 101
Smith Calf Raises: 10of 249, 8 of 269, 7 of 289

Workout went well. My legs are feeling stronger and stronger each workout. The only problem was my hamstrings. I wold have expected the curls to be easier. It might just have been how tired they were from the squats.
I also missed my workout yesterday, as I have had to find a new drive into school for the next two weeks. As of right now I am pretty sure this is going to cause me to miss a couple more workouts too, but that isn't too much of a big deal.
Also I think for my legs that I am going to aim for
3x3 of 250 for squats, 3x3 of 110 for the curls and 3x3 of 300 for my calf raises. If I don't do this next week, then it will be the week after that, when I accomplish these goals.

[Heisman]

Nice leg workout. Those goals look achievable. You'll hit them.

[wanttobearnold]

Thanks :) I am pretty sure I will make them too but it is good to have the support.

Also didn't go to the gym today for any cardio. Because of getting to school an hour later and school work, I did not have the time.
But the break is nice. Gives my body some extra time to recover.

[wanttobearnold]

Thurs Mar 11/04

Flat Db Press: 3x3 of 80
Seated Db Press: 3x3 of 60
Chin ups: 3x3 of BW+30
Db Shrugs: 3x3 of 95

Workout went well today. Struggled some on the last reps for my chest but it wasn't too bad. Everything else seemed really good.

[Heisman]

Good job. How do you like staying at the 3 rep range?

[wanttobearnold]

It's ok. I think I like four or five better, but I enjoy working up in weight and dropping a rep each week.

[wanttobearnold]

ok, after an unfortunate week off, I was back in the gym today. I will post my workout later, when I have some more time.

[wanttobearnold]

March Mon. 22

Incline DB Press: 2x8 of 35, 2x8 of 25, 2x2 of 20
Lateral Raises: 6x6 of 8, 2x2 of 5
Lat Pulldowns: 8x8 of 50

First workout in a week, it felt good to be back. I was to busy with school to make it in last week. I have changed my light workouts around slightly, aiming for more of a gironda type workout. I take 10-15 second breaks between sets, aiming for 8x8 with the weight. By next week I should have a good idea of what weights to use. In addition I am also trying to not wrap my thumb around the bar, making the lift harder. In general today was hard, but it felt good.

[Heisman]

Good to see you back, but why are you doing 8x8?

[wanttobearnold]

Tues Mar 23

Squats: 3x3 of 250
Uni-Leg Curls: 3x5 of 110
Calf Raises: 3x5 of 291


Todays workout went well. I decided to keep my plan of hitting my goals this week even though I was unable to make it to the gym last week. The weight's were not easy today but they weren't super hard either. When I move into my next cycle, I think I will have no problem increasing my lifts.

Heisman: The reason for the 8x8's is that I was reading about Vince Gironda, and I decided to give some of his ideas a try for my light days. It also gives my body a change that it will have to get use to.

[wanttobearnold]

Thurs Mar 25

Flat DB Press: 1x2 of 85's, 2x2 of 80's
Seated DB Press: 3x3 of 60's
Chin up: 2x2 of 40
DB Shrugs: 2x3 of 95's, 1x3 of 100's

Workout went well. My partner couldn't make it because of studying, so I backed off the weights a little. I had hoped to get 2 sets with the 85's, but after the first I could tell I wouldn't be able to get a second. I had also hoped to use the 65's for my shoulders, but I couldn't get past the sticking point, so I just decided to drop down to the 60's.

I don't have exact weights and sets for my leg workout from friday. It was similar to monday's in that I was trying for 8 sets of 8 reps with only 10-15 seconds between sets. It went well anyways.

Also, school is done in a couple weeks, so after that point I will most likely not be in the gym much for the summer, as I don't really have the time or money. I will mostly likely be using body weight exercises, in some sort of program. Also I hope to maybe get into the gym once every two weeks and do a full-body workout with quite low reps, to try and keep most of my strength.

[Heisman]

You should probably look for a plyometric program.

You could buy your own equipment. A power rack costs under 300, and a good weight set costs way under 200. A bench costs under 200 as well. Also, if you ask around you could probably find equipment for free from friends and relatives.

[Jocableguy]

Yeah people I know buy stuff all the time, but never use it. So when I wind up taking it from them it is brand new. Also check ebay. They have some nice prices if you can find someone near you to buy off of.

[wanttobearnold]

Mon Mar 29

Incline DB Press: 2x8 of 25, 6x8 of 30
Bent over lateral: 2x8 of 10, 4x8 of 15
Lat Pulldown: 2x8 of 40, 4x8 of 50
Super with
Straight arm pulldown: 2x8 of 40, 4x8 of 50

Tues Mar 30

Squats: 5x6 of 225
Leg Curls: 3x7 of 90
Seated Calf Raise: 1x8 of 90, 2x5 of 135, 5x135, drop 8x90,
drop 8x45

workouts both went well. Even with some dieting, my strength seems to be staying pretty steady.

Heisman and Jocableguy: As a married college student, at this point as mentioned, I can't afford to go to a gym for the summer, so I can't really afford to buy my own equipment either.

As to a plyometric program, that is one possibility. I haven't really had a lot of time to look at everything, because with classes ending in two weeks I have been pretty busy

[wanttobearnold]

Wed Mar 31

Did some cardio and abs at the gym today and stretched for 15 minutes. Feel pretty good, hopefully the stretching will help loosen some muscles.

[Heisman]

Nice workout. Definitely look into plyometrics when your classes end.

Another possibility is trying to find somebody you know who has equipment and works out where they live. You might be lucky enough to find someone.

[wanttobearnold]

yeh thats always a possibility. Unfortunately not too many people I know even workout. I am also thinking about finding some giant logs and stuff in the woods and making my own weights out of them. :)

[wanttobearnold]

Thurs Apr 1

Incline Press: 5x4 of 65
Seated Press: 5x4 of 45
Dorian Row: 4x7 of 135
Shrugs: 4x5 of 85

Good Workout. Changed a few things around for the last couple weeks until schools over.

[wanttobearnold]

Fri Apr 2

Leg Extensions: 4x10 of 60
Lying Leg Curls: 3x10 of 20
Seated Calf Raise: 3x12 of 45

Workout was good.

[wanttobearnold]

Mon Apr 5

Incline Press: 8x8 of 30
Side Laterals: 6x8 of 15, 2x8 of 10
Lat Pulldowns: 8x50, 3x8 of 55
superset with
Straight arm pulldown: 8x25, 3x8 of 30

Workout went well today as well. Overall I have been feeling pretty good.

[Jocableguy]

Try to get some squats in there man. You can do db squats if you don't have a bar. Maybe some bb military?

[wanttobearnold]

Tues Apr 6

Squats: 5x5 of 235
Uni Leg curls: 4x7 of 90
Seated Calf raises: 4x5 of 135

Workout went well, Legs were not totally on today, but it was fine.

jocableguy: I do squats. :)

[Jocableguy]

lol nice squats too.

[wanttobearnold]

Apr 9/04

Incline DB Press: 4x4 of 70
Shoulder DB Press: 4x50, 3x5 of 55
Dorian Row: 4x4 of 185
Shrugs: 4x4 of 95


Upper Body workout went well. Incline were tough, but I got em done. Shoulder presses felt really good for some reason today.

Apr 10/04

Taking weekend off for easter. Will eat whatever I want and not do any exercise until maybe Monday. Classes are now over so I won't be going to the gym at school every day anymore. For the next two weeks of exams, I will be in twice each week so I will probably do either full body workouts both days or an upper and a lower, haven't decided yet.

[Heisman]

Make sure you study... it's only two weeks.

The squats look good. I am close to your level on them, but I'm not quite there yet.

[wanttobearnold]

Because of exams haven't had much time to update this. I had two gym workouts last week and will have two this week. I will add them probably later this week.

Heisman: I wouldn't be surprised if you caught up to me for squats pretty soon. You are lifting some good weights.

[wanttobearnold]

Tues Apr. 20

Went for a 20-30 minute run/jog/walk. Tired relatively quickly. Guess my body can run as well as it used to.

Wed Apr. 21

I will probably go for a run today as well. Probably 10-20 minutes.
And I will post my workouts from last week and this week tomorrow after my last exam.