Habsolut's Journal *Newbie

[Habsolut]

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

Weds: Back/Bis
Wide Grip Pulldowns 3 sets
Seated ROws 2 sets
Hyperextensions 3 sets
Shrugs 3 sets
Barbell Curls 3 sets
Hammer Curls sets

Friday: Chest/Tris/Forearms
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.

[Habsolut]

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.




P.S SOrry for double thread post but I wante dot change name of my thread

[Habsolut]

I think I am going to change my routine to a 4 day split instead of a 3. I have alot of extra time on my hands and I could manage it.

Absolute beginner (Again stick to 10-12 reps per set. Cardio on off days (if you want to include any) and abs once or twice a week.)

Monday Legs (Quads/hamstrings)

Legpress (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Stiff leg deadlift (2 sets) Start light.

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Pushdowns (3 sets)
Dumbell overhead extension (2 sets)

Thursday Back/bicepS

Wide grip pulldown (3 sets)
Seated row (3 sets)
Hyperextensions (3 sets)
Barbell curl (3 sets)
Hammer curls (2 sets)

Friday Shoulders/calves

Seated dumbell press (3 sets)
Side laterals (3 sets)
Shrugs (3 sets)
Standing calf raise (3 sets)
Seated calf raise (2 sets)

Intermediate (I'll use the same split as the beginner routine, but I suggest going heavier - 6-8 reps)

Monday Quads/hamstrings

Squats (4 sets)
Leg press (3sets)
Leg extensions (2 sets)
Leg curls (3 sets)
Stiff leg deadlift (3 sets)

Tuesday Chest/triceps

Bench press (3 sets)
Incline dumbell press (3 sets)
Dips (2 sets)
Close grip bench press (3 sets)
Skullcrushers (3 sets)

Thursday Back/biceps

Deadlift (4 sets)
Barbell rows (3 sets)
Pullups (3 sets)
Dumbell rows (2 sets)
Barbell curls (3 sets)
Incline dumbell curls (3 sets)

Friday Shoulders/calves

Military press (3 sets) Seated dumbell press as alternative
Side laterals (3 sets) I prefer seated
Rear laterals (3 sets)
Shrugs (3 sets) Barbell or dumbell
Standing calf raises (3 sets)
Seated calf raises (3 sets)

this is taken from brit beef's post in the Workout program section. Just like my 3 day I will start with beginner probably till the end of this month and then move to intermediate. I am going to finish my 3 day split off this week and continue the 4 split next.

[Habsolut]

Weds: Back/Bis

Wide Grip Pulldowns 8-45 6-60 6-60

Seated Rows 8-80 6-90

Hyperextensions 3 sets till failure. I'm not too sure I was doing them right, I didnt go to where my head was almost at the floor, I tried to keep my back as straight as possible going down and back up, and thats where I felt it work most. As soon as I felt my back start to arch I went back up.

Barbell Curls 8-40 6-40 6-40

Hammer Curls were changed to preacher curls.
6-45 6-35 6-35

Then I did 10 minutes of cardio and had to leave.

[Not So Big]

looks good, make sure your nutrition is good and u will make good gains, good luck brotha

[Habsolut]

thanks man.