My Log

[Gambino]

OK, this is my log, I think I have too much emphasis on machines, but Im still sorta new (6 months now)so, Im posting up what I do, in the hopes that I can receieve constructive criticism, and advice on what I should change to get better gains.

Day 1(Monday)

Cable Crossover 3x10 starting at 25kgs, and increasing by 5kg increments
Bench Press 3x10 Starting at 40kgs, and increasing by 5 kgincrements
Bent Arm Cable Pullover 3x10 Starting at 25kg and increasing by 5kg increments.
One Arm Cable Extension 3x10 Starting at 20kgs and increasing by 5kg increments
Cable Lying Tricep Extension 3x10 Starting at 50kg and increasing by 5kg increments
Standing Calf Raise 3x10 Starting at 60kg and increasing in 10 kg increments
Decline Situps 3x20

Day 2(Wednesday)

Seated Cable Rows 3x10 Starting at 60kg increasing in 10kg amounts
One Arm Cable Curls 3x10 Starting at 25kgs and increasing in 5kg amounts
Bar Cable Curls 3x10 Starting at 55kg and increasing in 5kg amounts
Cable Crossover Curls Starting at 25kg and increasing in 5kg amounts
Standing Calf Raises Starting at 60kg and increasing in 10kg amounts
Bent Over Low Pulley Side lateral 3x10 Starting at 25kg and increasing in 5Kg amounts
Front Cable raises Starting at 20kg and increasing in 5kg amounts
Decline Situps 3x20

Day 3(Friday)

Barbell Squat 3x10 Starting at 100Kg and increasing in 10kg amounts
Quad Machine 3x10 Starting at 110kg and increasing in 10kg amounts
Seated Leg Curl 3x10 Starting at 60kg and incrasing in 5kg amounts
One Arm Cable Curls 3x10 Starting at 25kg and increasing in 5kg amounts
Bar Cable Curls 3x10 Starting at 55kg and increasing in 5kg amounts
Cable Crossover Curls 3x10 Starting at 25kg and increasing in 5Kg amounts
Bent Arm Cable Pullover 3x10 Starting at 25kg and increasing in 5kg amounts
One Arm Triceps Pulldown 3x10 Starting at 25kg and increasing in 5kg amounts
Cable Lying Tricep Extension 3x10 Starting at 50kg and increasing in 5kg amounts
Seated Cable Rows 3x10 Starting at 60kg and increasing in 10kg amounts
Decline Situps 3x20


So, ummm, provide me with some help on improving on this current workout, any help will be appreciated

[AYung]

Wish you lots of luck man!

[Gambino]

thanks

[MC26VA]

Gambino,
First of all welcome. Wanted to ask you why you're using moslty cable machines? Although there are benefits to using a wide variety of machines and freeweights. I think that some more fw in the mix could be a better choice? I'll bump this up to get more feedback from others as well.

-Mike

[Gambino]

mostly cause Im new to the sport I think, felt get some knowledge, and some decent growth, before I transfer over to freeweights. Know I feel I am at the stage where I can start on the freeweights, I also use the machines alot, as I have no spotter, so, they sort of help me that way as well, I am looking for more feedback, especially about my back, I think that needs more work

[Gambino]

anyone?

[MC26VA]

I'll bump back up for some more help, i'd go more on the free weights even if it's lighter stuff that you have to do.

-Mike

[IronBender800]

Doesnt matter if your new or not your routine should be based around heavy compound freeweight movements. Check the workout sticky for some good routines.