Gervvin's first Journal

[gervvin]

Hey guys this is my first journal. I will start off by saying that I welcome all comments good or bad. I am 20 years old and have been lifting seriously for around 6 months. I got started by wanting to play jc football. Unfortunately I broke my collar bone the second week of practice and ended my season early. But now I'm back and ready to be in better shape than ever.

My goals for working out is to basically just gain some strength and get ready for my minor league football team. I am 6ft 1in and weigh 181lbs. I weighed 190 before I broke my collar bone but I feel much more athletic a little lighter.

Because of my schedule I have chose scott_donald's 4 day split routine. For those of you that are not familiar with it, it looks like this:

Legs/abs

Squats 4 x 8 reps
Leg press 4 x 8 reps
Straight Legged Deadlift 4 x 6 reps
Leg curl 3 x 8 reps
Calve raises 4 x 8 reps
Hanging leg raises
Weighted crunches

Chest/triceps

Flat BB bench press 4 x 6 reps
Incline DB flies 4 x 8 reps
Leaning forward weighted dips 4 x 8 reps
Close grip bench press 3 x 8 reps
Skullcrushers 3 x 8 reps
Dips 3 x 8 reps

Rest

Back/ biceps

Deadlifts 4 x 6reps
Wide grip chins 3 x 8 reps
Close grip chins 3 x 8 reps
One arm DB rows 4 x 8 reps
BB bicep curl 4 x 6 reps
DB Hammer curl 4 x 8 reps

Deltoids/traps/forearms

DB press 4 x 6 reps
Side laterals 3 x 8 reps
Bent over raises 3 x 8 reps
BB Shrugs 3x6 reps
DB Shrugs 3x 15 reps
Behind the back BB raises 3 x 15 reps

I will be doing cardio on my off days. Mostly just my football practices and some running.

My diet is not to strict but I like to try and eat healthy on a budget. Also I drink 1 gallon of water daily.

Breakfest:
Plain cheerios w/ 2% milk
8oz glass V8 Fusion Juice

Lunch
2 Tuna Salad Sandwiches on wheat bread
1 cup cottage cheese

Dinner
2 Grilled Chicken Breasts
2 potatoes mashed
8oz glass V8 Fusion Juice

Snacks:
Low-Fat Peanut butter on toast
Salad

Supplements:
Sustain Protein (usually only have one 2 scoop shake PWO w/ 2% Milk)
GNC Creatine monohydrate (only 5g on days I workout PWO in shake)
Spring Valley Omega 3 Fish Oil
Spring Valley Glucosmine Sulfate
Spring Valley Calcium
Equate Multi-Vitamin

Here is my current picture. Not flexing what-so-ever and I haven't worked out for 3 days.


Will post updates early and often.

[gervvin]

So far I have made it through leg/abs day and chest/tricepts day.

On chest/tri day I couldn't manage to do the weighted dips yet because I have never done dips before. Instead I just did them non weighted. Then at the end of the workout I just did 3x8 standing tricept rope pulldowns. Anyone see anything wrong with doing that? I was also told that flies can be bad for you so I replaced them with incline DB press.

As far as leg/abs day goes it went really well. I had a little problem with the hanging leg raises because I would start to swing back and forth but I had my spotter get behind me and hold my back to prevent that.

Besides that I am really likeing the new program. Any comment and questions are highly appreciated.

[gervvin]

So I have made it through the first week of my new workout program. I went Monday-Thursday with no off days only because of a weird school week for me. From now on I will always go Sun,Mon rest Wed,Thurs rest,rest.

On back and biceps day I decided to eliminate the wide grip pull-ups because I heard from someone they were bad for your rotator cuffs. I replaced it with a bicep isolation machine.

I am really nice and sore from this new program and I love it. My first football practice is tomorrow so hopefully I am not to sore.

Next week I will add the numbers I put up on each lift. Once, again any comments or suggestions are highly reccomended!

[gervvin]

Sorry I still havent posted a log of my numbers but I am improving my weight fast! I really reccomend this workout to everyone!

My only thing is that the reps seem to be to high on some of them. Anyone have a good article or some advice on reps for me?

[JPABMCEFSR]

http://forum.bodybuilding.com/showthread.php?t=998224

[gervvin]

Originally Posted by JPABMCEFSR

http://forum.bodybuilding.com/showthread.php?t=998224

Thank you very much. I also searched the articles on this site and came up with many great articles.

[gervvin]

So I said I would post a log so here it is:

Legs/Abs:

Squats: 1x8 185lbs, 1x8 205lbs, 1x8 225
Leg press: 2x8 270lbs, 1x8 320lbs (thats just the actual weights, not sure if your susposed to add weight for the actual leg press)
Straight Legged Deadlift:3x8 135lbs
Leg curl: 2x8 50lbs, 1x8 55lbs
Calve raise machine: 3x10 120lbs
Hanging leg raises: 3x10
Weighted crunches: 3x10

Chest/triceps

Flat BB bench press: 3x8 155lbs
Incline DB press: 3x8 45lbs
Leaning forward weighted dips: 3x8 No weight lol, still working on it.
Close grip bench press: 1x8 95lbs, 2x8 105lbs
Skullcrushers: 3x8 50lbs
Rope pull downs: 3x8 120lbs

I know it's not the greatest numbers yet but I'm trying.

I have decided to alternate 3x8 and 4x6 every week.

Also because of work and practice I have found it easiest to just do the routine Monday-Thursday. Do you guys see anything wrong with that?

I have decided to switch from GNC monohydrate to Higher Power Presents:
Micronized Creatine.

All comments and suggestions are welcome.

[gervvin]

So football season went good............ Until the second to last game when I broke my collar bone.

So I went to the doctor today and he told me I could slowly start lifting again. I searched the workout database and found a pretty simple workout that looks good for easing back into things.

3 Sets of everything

Workout #1
Flat Bench Press - 8-10 Reps
Incline Dumbell Press - 8-10 Reps
Dips (leaning Foward) Or Flat Flyes - 8-10 Reps
Close-grip Bench Press - 8-10 Reps
Skull Crushers - 8-10 Reps

Workout #2
Bent Over Barbell Rows - 8-10 Reps
Shoulder Width Pullups - 8-10 Reps
Deadlifts - 8-10 Reps
Barbell Curls - 8-10 Reps
Hammer Curls - 8-10 Reps

Workout #3
Squats - 8-10 Reps
Lunges - 8-10 Reps
Hack Squats - 8-10 Reps
Stiff Legged Deadlifts - 8-10 Reps
Weighted Single Leg Calf Raise - 8-10 Reps

Workout #4
Military Press - 8-10 Reps
Lateral Raises - 8-10 Reps
Bent Over Lateral Raises - 8-10 Reps
Upright Rows - 8-10 Reps
Shrugs - 8-10 Reps

I'm going to be lifting VERY light on everything because safety and health should always come first.

Please leave suggestions and comments!!!

[PaC-mAn8]

In!

[PaC-mAn8]

where are the workouts slacker?...