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09-12-2007, 02:55 PM
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#1
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Nicole's Training Journal
Well, I am starting an online training journal - mainly to help track my progress. It will be a lot easier scrolling through my workouts online than it is flipping through my messy notebook.
Current Split:
Mon: Back/Bi
Tue: Chest Tri
Wed: Abs/Cardio
Thur: Quad/Ham/Calves
Fri: Delts
Sat: Cardio
Sun: OFF
September 10/07 - Bicep/Back
I am addicted to high volume workouts - not sure if I'm sacrificing results because of this! Still growing, so hopefully not.
BICEPS (12 sets)
DB Curl
25 lbs @ 8
25 lbs @ 6
25 lbs @ 5
20 lbs @ 8
20 lbs @ 5
20 lbs @ 5
EZ-Bar Curl
30 lbs @ 10
30 lbs @ 8
30 lbs @ 8
Double-Hand Cable Curl
60 lbs @ 10
70 lbs @ 8
60 lbs @ 10
BACK (13 sets)
Lat Pulldown
80 lbs @ 8
80 lbs @ 8
80 lbs @ 6
80 lbs @ 6, drop to 70 lbs for 5
BB Row
60 lbs @ 10
60 lbs @ 8
60 lbs @ 8
One Arm DB Row
30 lbs @ 8
35 lbs @ 8
35 lbs @ 8
DB Shrugs
25 lbs @ 10
40 lbs @ 6
40 lbs @ 6
Total sets: 25
September 11, 2007 - Chest/Tricep
TRICEPS (15 sets)
Weighted Bench Dips (plates on lap)
45 lbs @ 8
55 lbs @ 8
60 lbs @ 6
60 lbs @ 8
60 lbs @ 6
60 lbs @ 5
Skull Crushers
20 lbs @ 9.5
20 lbs @ 7
20 lbs @ 7
Single-Hand Reverse-Grip Pressdown
25 lbs @ 8
20 lbs @ 10
20 lbs @ 8
Double-Hand Reverse-Grip Pressdown
50 lbs @ 12
60 lbs @ 8
60 lbs @ 8
CHEST (10 sets)
Smith Machine Bench Press (I do not take into account how much the bar weighs)
45 lbs @ 10
50 lbs @ 8
60 lbs @ 5
Incline DB Chest Press (palms facing in)
25 lbs @ 7
25 lbs @ 5
20 lbs @ 8
20 lbs @8
Incline Flyes (twist at top of contraction)
15 lbs @ 8
15 lbs @ 8
15 lbs @ 8
Total Sets: 25
For the hell of it, I threw in some pushups at the end of my workout (I was pretty dead by this time):
Pushups (standard pushups, not the girly knees-on-floor kind)
6
5
4
4
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
Last edited by nicoledominique; 09-12-2007 at 03:34 PM.
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09-12-2007, 03:05 PM
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#2
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harderbetterfasterstrongr
Join Date: Aug 2006
Location: Australia
Age: 24
Stats: 5'3", 132 lbs
Posts: 2,334
BodyBlog Entries: 0
BodyPoints: 5190
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Welcome 
__________________
Join the journey - go to - http://forum.bodybuilding.com/showthread.php?t=882871
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09-12-2007, 03:11 PM
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#3
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Registered User
Join Date: Nov 2006
Age: 25
Stats: 6'0", 200 lbs
Posts: 219
BodyBlog Entries: 0
BodyPoints: 3168
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Do you take Sunday's off so you can watch the NY Giants play?
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09-12-2007, 03:14 PM
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#4
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by midilandshockey
Do you take Sunday's off so you can watch the NY Giants play?
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Yeah, my boyfriend teases me about it. His name is Leonard.
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-12-2007, 03:15 PM
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#5
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Food?? Where??
Join Date: May 2006
Age: 29
Stats: 5'7", 153 lbs
Posts: 24,371
BodyBlog Entries: 0
BodyPoints: 44530
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Hi and welcome!! How long do your workouts take you? What does your diet look like?
__________________
"Faith is to believe what you do not yet see; the reward for this faith is to see what you believe. ": Saint Augustine
"So what exactly would you say you DO here??"
"Does this suit make me look fat??"
"No, your face does."
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09-12-2007, 03:23 PM
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#6
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by twinnett
Hi and welcome!! How long do your workouts take you? What does your diet look like?
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My workouts take me approximately an hour...give or take.
As for diet...I'm bulking up right now (no this does not mean I am stuffing my face with junk food!), calorie cycling with an average of 2,372 cals/day. Approx ratios, P/C/F: 40/40/20 or 50/25/25, depending on the day.
I feel like I am eating SO much. Have 3 1/2 weeks left to go on this current bulk - so hopefully will have made some nice gains by the end of it!
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-12-2007, 09:42 PM
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#7
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 12/07 - Abs
Hanging Leg Raise
10
12
10
10
//SS//
Swiss Ball Crunch with Plate
25 lbs @ 50
25 lbs @ 50
25 lbs @ 50
25 lbs @ 50
Cable Crunch
90 lbs @ 12
100 lbs @ 10
90 lbs @ 10
80 lbs @ 12
Decline Crunch
30
30
30
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-12-2007, 11:52 PM
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#8
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Queen Miranda to you
Join Date: Apr 2005
Location: Bitchistan
Age: 33
Posts: 8,527
BodyBlog Entries: 0
BodyPoints: 19438
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hello
is there a specific reason you bench on the smith?
__________________
'It is an unnatural business to find yourself in a strange place with an underutilized brain and no particular reason for being there, and eventually it makes you go a little crazy.'
- Bill Bryson
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09-13-2007, 07:57 AM
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#9
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by Miranda
hello
is there a specific reason you bench on the smith? |
Yup! I currently work out at an employee gym where I work and they don't have a real bench! Gotta make due!
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-13-2007, 07:38 PM
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#10
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quad/Ham/Calves
September 13/07 - Quad/Ham/Calves
QUADS
Squat
90 lbs @ 12
110 lbs @ 10
120 lbs @ 6
120 lbs @ 6
Step-Ups With DB's (Found it tough to keep count of reps!)
20 lbs @ ?? Lots
20 lbs @ 6 (per leg)
20 lbs @ 6 (per leg)
20 lbs @ 6 (per leg)
Walking Lunges With DB's
15 lbs @ 13 (26)
15 lbs @ 13 (26)
15 lbs @ 12 (24)
15 lbs @ 10 (20)
Extensions
60 lbs @ 10
60 lbs @ 12
50 lbs @ 12
HAMS
SLDL
80 lbs @ 12
80 lbs @ 12
80 lbs @ 12
(Didn't do leg curl today...)
Calves
Standing Calf Raise on Smith Machine
90 lbs @ 12
90 lbs @ 12
90 lbs @ 12
90 lbs @ 12
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
Last edited by nicoledominique; 09-13-2007 at 07:52 PM.
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09-13-2007, 10:03 PM
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#11
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Registered User
Join Date: Nov 2006
Age: 25
Stats: 6'0", 200 lbs
Posts: 219
BodyBlog Entries: 0
BodyPoints: 3168
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Hi, I'm random comment guy: Nice Workout.
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09-13-2007, 10:04 PM
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#12
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by midilandshockey
Hi, I'm random comment guy: Nice Workout.
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Thanks random comment guy - You rock my world.
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-13-2007, 11:36 PM
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#13
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(/^_^)/
Join Date: Jul 2007
Location: Seattle, Washington, United States
Age: 20
Stats: 5'0", 120 lbs
Posts: 32
BodyBlog Entries: 0
BodyPoints: 2255
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Welcome to the boards!
You have an awesome workout there. I hope one day to reach 120 on my squat 
__________________
JOURNAL: http://forum.bodybuilding.com/showthread.php?t=3472191
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09-14-2007, 09:09 AM
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#14
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by chibikat
Welcome to the boards!
You have an awesome workout there. I hope one day to reach 120 on my squat |
Thanks - I was squatting 135lbs but I changed my stance and have to work my way back up!!
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-18-2007, 10:21 AM
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#15
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 15/07 - Delts
Shoulder Press
25 lbs @ 12
30 lbs @ 6
30 lbs @ 6 (adjust to a shorter ROM)
30 lbs @ 8
25 lbs @ 10
Upright DB Row
25 lbs @ 10
25 lbs @ 10
25 lbs @ 8
Front DB Raise
15 lbs @ 16 (8 per arm)
15 lbs @ 16 (8)
15 lbs @ 16 (8)
L-Laterals
15 lbs @ 10
15 lbs @ 8
15 lbs @ 8
Bent Over Rear Delt Raise (1 Arm at a Time)
15 lbs @ 10
15 lbs @ 10
15 lbs @ 10
Front Plate Raise
25 lbs @ 10
25 lbs @ 8
25 lbs @ 8
Total Sets: 20 I realize that this is WAY too high volume, I need to work on forcing myself to do low-volume high intensity for maximum growth.
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
Last edited by nicoledominique; 09-18-2007 at 10:31 AM.
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09-18-2007, 10:22 AM
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#16
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 16/07 - Cardio
Elliptical: 45 minutes moderate intensity (heart rate 150-160).
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-18-2007, 10:28 AM
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#17
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Sept 17/07 - Back/Bi
BACK
Deadlift
100 lbs @ 12
120 lbs @ 8
130 lbs @ 6
130 lbs @ 6
120 lbs @ 6
100 lbs @ 8
Seated Row
80 lbs @ 8
90 lbs @ 8
80 lbs @ 8
One-Arm DB Row
35 lbs @ 8
35 lbs @ 8
30 lbs @ 8
BI'S
DB Curl
25 lbs @ 5
25 lbs @ 7
20 lbs @ 6
20 lbs @ 6
EZ Bar Curl
30 lbs @ 10
35 lbs @ 8
30 lbs @ 8
Double-Hand Cable Curl
60 lbs @ 10
70 lbs @ 8
60 lbs @ 8
60 lbs @ 8 - drop sets all the way down to 10 lbs @ 10
70 lbs @ 8 - drop sets all the way down to 10 lbs @ 15
Nice pump in my bi's after this...
Total Sets: 24
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-18-2007, 09:46 PM
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#18
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 18/07 - Tri/Chest
TRI'S
Weighted Bench Dips (with plates)
45 lbs @ 8
60 lbs @ 8
65 lbs @ 4, one of the 10 lb plates fell off so continued with 55 lbs @ 4
70 lbs @ 8 Personal Best!
70 lbs @ 5
Skull Crusher
25 lbs @ 6
20 lbs @ 8
20 lbs @ 8
Single-Hand Reverse Grip Pressdown
25 lbs @ 8
25 lbs @ 8
25 lbs @ 8
25 lbs @ 8
CHEST
Smith Machine Bench Press
50 lbs @ 10
60 lbs @ 4
50 lbs @ 8
50 lbs @ 6
Incline Chest Press (DB)
25 lbs @ 6 (arms, chest felt DEAD)
20 lbs @ 8
20 lbs @ 8
Incline Flyes (with a twist)
15 lbs @ 8
15 lbs @ 8
15 lbs @ 8
Pushups
8 - only one set because I had an appointment to get to and was running late!
Total Sets: 22
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
Last edited by nicoledominique; 09-18-2007 at 09:55 PM.
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09-20-2007, 07:34 PM
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#19
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Registered User
Join Date: Sep 2007
Age: 34
Stats: 5'11", 203 lbs
Posts: 565
BodyBlog Entries: 0
BodyPoints: 9694
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Quote:
Originally Posted by nicoledominique
TRI'S
Weighted Bench Dips (with plates)
45 lbs @ 8
60 lbs @ 8
65 lbs @ 4, one of the 10 lb plates fell off so continued with 55 lbs @ 4
70 lbs @ 8 Personal Best!
70 lbs @ 5
[/b]
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Wow, I had to read that twice. Nice work.
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09-24-2007, 10:08 AM
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#20
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by sbgerber
Wow, I had to read that twice. Nice work.
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Thank you SO much!!
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-24-2007, 10:15 AM
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#21
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 19/07 - ABS
Hanging Leg Raise
12
12
10
8
Swiss Ball Crunch (Weighted)
25 lbs @ 50
25 lbs @ 50
25 lbs @ 50
Cable Crunch
80 lbs @ 15
90 lbs @ 15
90 lbs @ 15
90 lbs @ 15
Decline Bench Crunch
25
25
25
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-24-2007, 10:19 AM
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#22
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 20/07 - Quad/Ham/Calves
QUADS
Squat
110 lbs @ 10
120 lbs @ 6
130 lbs @ 4
130 lbs @ 3
120 lbs @ 5
110 lbs @ 6
Step-Ups With DB'S
20 lbs @ 10 (per leg)
20 lbs @ 10
20 lbs @ 10
20 lbs @ 10
Walking Lunges With DB'S
15 lbs @ 20 (10 per leg)
15 lbs @ 20
15 lbs @ 20
Extensions
50 lbs @ 10
50 lbs @ 5 - hold at top of each contraction for 10 seconds
50 lbs @ 5 - hold at top of each contraction for 10 seconds
HAMS
SLDL
90 lbs @ 10
90 lbs @ 10
90 lbs @ 10
CALVES
Smith Standing Calf Raise
100 lbs @ 12
100 lbs @ 12
100 lbs @ 10
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
Last edited by nicoledominique; 09-24-2007 at 10:50 AM.
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09-24-2007, 10:24 AM
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#23
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Sept 22/07 - DELTS!
I tried to MAJORLY cut back on sets this week...I think it will allow for more growth...We'll see!
Shoulder Press - boyfriend spotted me on all sets but the last one
30 lbs @ 8
30 lbs @ 8
30 lbs @ 6
30 lbs @ 6
25 lbs @ 6
Lateral Raise
15 lbs @ 8
10 lbs @ 10 - it pissed me off to go lighter here, but I want to ensure proper form so as to ge the MOST out of the move
10 lbs @ 10
Bent Over Rear DB Raise - went lighter here too...for same reasons
10 lbs @ 10
10 lbs @ 10
10 lbs @ 10
Shrugs
30 lbs @ 10
30 lbs @ 10
30 lbs @ 10
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-24-2007, 04:03 PM
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#24
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Chicago Bears #1
Join Date: Apr 2006
Location: Jacksonville, Florida, United States
Age: 32
Stats: 5'10", 210 lbs
Posts: 2,691
BodyPoints: 52282
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Consider me subscribed.
__________________
My new journal: http://forum.bodybuilding.com/showthread.php?t=113214611
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09-24-2007, 06:03 PM
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#25
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 23/07 - Cardio
Elliptical: 45 mins moderate intensity - worked up a good sweat.
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-24-2007, 06:08 PM
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#26
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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September 24/07 - BACK/BI
BACK
Deadlift
120 lbs @ 10
130 lbs @ 6
135 lbs @ 6
140 lbs @ 4 Personal Best!!
130 lbs @ 6
120 lbs @ 5
Seated Row
90 lbs @ 8
90 lbs @ 8
80 lbs @ 8
One Arm Row
35 lbs @ 8
35 lbs @ 8
35 lbs @ 8
BI'S
DB Curl
25 lbs @ 6
25 lbs @ 4
20 lbs @ 6
EZ Bar Curl
35 lbs @ 8
35 lbs @ 8 - tough!
30 lbs @ 8
Double Hand Cable Curl
70 lbs @ 8
60 lbs @ 8
60 lbs @ 10
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-24-2007, 07:57 PM
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#27
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keep going
Join Date: Jan 2007
Location: New Zealand
Age: 45
Stats: 5'1", 112 lbs
Posts: 3,673
BodyBlog Entries: 0
BodyPoints: 17530
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Great job on the Deadlifts girly! Are you using straps?
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09-24-2007, 08:08 PM
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#28
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Luv green beans
Join Date: Jul 2007
Location: Alberta, Canada
Age: 25
Stats: 5'0", 101 lbs
Posts: 6,495
BodyPoints: 28542
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Wow, great workouts, and your journal is so organized!
__________________
**If you're going to doubt anything, doubt your own limits.**
Visit my journal:
http://forum.bodybuilding.com/showthread.php?t=113918891
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09-25-2007, 09:47 AM
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#29
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the bigger the better
Join Date: May 2007
Location: Winnipeg, Manitoba, Canada
Age: 26
Stats: 5'0", 130 lbs
Posts: 1,178
BodyPoints: 19157
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Quote:
Originally Posted by kitebean
Great job on the Deadlifts girly! Are you using straps?
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Thanks!! No, I haven't started using straps just yet...My hands absolutely kill during and after DL's though!! I think if I did use them I might be able to squeeze out a couple more reps (and not be in quite as much pain!), but I'll hold off for a bit and see if I can get a stronger grip.
Quote:
Originally Posted by vanillabn
Wow, great workouts, and your journal is so organized! |
Thanks so much!!
__________________
"Who you want to be is inevitably who you will become."
"I don't want to be huge, I AM going to be HUGE."
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09-25-2007, 03:24 PM
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#30
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Registered User
Join Date: Nov 2006
Age: 25
Stats: 6'0", 200 lbs
Posts: 219
BodyBlog Entries: 0
BodyPoints: 3168
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Quote:
Originally Posted by nicoledominique
but I'll hold off for a bit and see if I can get a stronger grip.
Thanks so much!!
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Smart!!!
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