View Full Version : Lets try this
04-05-2004, 08:59 PM
Newbie here.. I was told to track my stats so I might as well post them here for all to see.
Monday: Legs/ Shoulders
Leg Press 3 sets
Leg Extensions 2 sets
Leg curl 3 sets
Standing Calf raises 3 sets
seated dumbbell press 3 sets
Side laterals 2 sets
Wide Grip Pulldowns 3 sets
Seated ROws 2 sets
Hyperextensions 3 sets
Shrugs 3 sets
Barbell Curls 3 sets
Hammer Curls sets
Bench Press 3 sets
Incline dumbell press 3 sets
Pushdowns 3 sets
Overhead dumbell extension 2 sets
Wrist Curls 2 sets
Reverse Wrist Curls 2 sets
I will be doing cardio on the days I dont lift except one day during the week when I will take a break from going to the gym. And Abs will follow my routines when I lift.
04-05-2004, 09:08 PM
OK well Monday is today and I started my routine so here goes..
Leg press 12 - 90, 12-180, 12-180
Leg Extension 6-60, 6-60
Leg Curls: 8-60, 6-75, 6-75
Standing Calf Raise: 12-70, 12-90, 12-100 ( these hurt the arch of my foot more then anything, and also gave me wierd red scratch like marks on my shoulders.. I think I might change to seated instead)
Seated Dumbell Press : 6- 25, 6-25, 6-25
Side laterals: 6-35, 6-35 ( I used the machine for these because I was unsure if I would have been to able to hold proper form using free weights)
My legs felt like jello after my workout, and still do right now. SHoulders are a bit sore but tomorrow I am hoping to wake up and feel it.. Didn't get a chance to put my abs in but will get them done Weds.
I will also be doing pushups everyday to get my muscular endurance going since Im going to the army.
The weight of my reps might be a bit off, because I didn't really remember to check them all.
04-06-2004, 05:50 AM
Good workout, man.
The stretch marks are just popped blood vessels from having a bar on your neck- nothing to worry about.
You should go slower on calf raises if it hurt you, though.
www.exrx.net <----- go to muscle+exercise directory for hwo to do db side laterals. Freeweights > machines. You might want to do some rear laterals for the rear deltoid head also.
I just want to suggest 2 exercises into your routien:
You can look them up on exrx or bb.com (I couldnt find the deadlift on exrx). The reason I suggest them is that they will cause a lot of growth in your whole body and even help you increase poundages in your other lifts because they speed up growth hormone production by a lot. You should probably use a light weight and add 5-10 lbs per week until you feel comfotrable with form.
Good luck with your next workout.
04-06-2004, 05:34 PM
ya, it was the arch of my foot that actually hurt from the calf raises and not my calf. And I am doing a beginner routine for a little while to get a hang of it and get my body adjusted that is why squats and deadlifts are left out of my routine. After about a month of doing this routine I am going to be switching to a intermediate one that will include them. And for the lateral raises, they are in my routine.. But I do not think I could lift a free weight of reasonable weight and hold proper form for them, that is why I used the Lever machine for that. I want to get use to the movement and then move up to actual free weights for that excercise.
Thank you for your input.