Faitless's Log

[Faitless]

I Figured i needed to start to keep records too.
All Weights Will Be In Kg For The Most Recent Posts etc ..

15/06/04 - Tuesday

Chest && Traps

Incline DB Bench = 3x10 ( 22lbs, 27.5lbs, 33lbs )
DB Flat Bench = 3x10 ( 22lbs, 27.5lbs, 33lbs )
Dumbbell Flyes = 4x6 ( 11lbs, 16.5lbs, 16.5lbs, 11lbs )
Dumbbell Pullovers = 2x8 ( 38.5lbs, 44lbs )

Dumbbell Shrugs = 4x10 ( 66lbs, 66lbs, 66lbs, 66lbs )
Barbell Behind the back Shrugs = 4x12 ( 88lbs, 154lbs, 154lbs, 88lbs )

Haven't been due to do cardio in like 5 days due to a ****ing knee problem, i'm never using that leg extensions machine again!
I hope i'll be able to hit the tracks tmr, all these water weight is making me feel uneasy.

[sword chucks]

Looks like a good plan... how does the rest of your week look?

Also IMO it's good to keep track of weights, that way you can look back one day and compare lifts. You might wanna do that.

[TheSupaKorean]

Originally posted by sword chucks

Also IMO it's good to keep track of weights, that way you can look back one day and compare lifts. You might wanna do that.

i agree with recording the weights. It also lets the other people who read your journal follow your progress.

[.aeterna]

Doing Dumbell flys are nothing more than a weighted stretch...Try some of Atrainers cable flies.

You can perform these by lying on a flat bench that is in the middle of two cable stations. Set the cables on the lowest setting and start doing flies keeping your hands facing your face during the entire lift.

[Faitless]

Yea, i was actually thinking the same, but as i am just starting out, the amount of weights i do is kinda embarassing compared to the weights you guys lift, that's the reason why i didn't enter the weight stats :$

[Faitless]

16/06/04 - Wednesday

I figured i didn't wanna waste my time too much time without doing cardio, since i couldn't run, and i don't think i can run for some time, i did 1200++ rope jumps and 1hr of moderate intensity bike, and 10 minutes of HIIT on bike.

This shall be my replacement cardio activities until i can start running/sprinting again.

Might do some light weight training in the evening.

[Faitless]

17/06/04 - Thursday

Weights will be in kg from now on.

Front Dumbbell Raise = 3x10x10
Front Plate Raise = 3x10x10
Front Two-Dumbbell Raise = 3x10x7.5
Seated Dumbbell Press = 5x10x15
Side Lateral Raise = 3x10x10
Smith Machine Behind The Neck Press = 2x10x15

Dip Machine = 1x10x50
One Arm Pronated Dumbbell Triceps Extension = 4x10x7.5
Seated Triceps Press = 3x10x25
Standing Dumbbell Triceps Extension = 3x10x25
Standing One-Arm Dumbbell Triceps Extension = 4x10x7.5
Tricep Dumbbell Kickback = 2x6x7.5

8 Hours Rest.

1200 skips.
15 minutes of cycling.

Looking Forward To Leg/Biceps Session Tmr.

[Faitless]

18/06/04 - Friday

Squats - 2x8x30
Hack Squats - 2x8x30
Leg Press - 4x10x200
Smith Machine Standing Calf Raises - 4x8x150

Incline Hammer Curls - 2x8x12.5
Barbell Curls, Close Grip - 2x8x20
Reverse Barbell Curls - 2x8x20
Wrist Curls - 2x8x20

[Faitless]

20/06/04 - Sunday

Cardio Session First Thing Tmr Morning .. Looking forward to it, legs have recovered completely from leg session.

[Faitless]

21/06/04 - Monday

10 Minutes Bike [ WarmUp ]
600 Rope Jumps
2km Run.
6 minute HIIT.

[Faitless]

22/06/04 - Tuesday

Incline BB Bench = 3x10 ( 22lbs, 27.5lbs, 33lbs )
BB Flat Bench = 3x10 ( 22lbs, 27.5lbs, 33lbs )
Dumbbell Pullovers = 2x8 ( 38.5lbs, 44lbs )

Dumbbell Shrugs = 4x10 ( 66lbs, 66lbs, 66lbs, 66lbs )
Barbell Behind the back Shrugs = 4x12 ( 88lbs, 154lbs, 154lbs, 88lbs )

[Faitless]

24/06/04 - Thursday

Leg Press - 4x12x220
Hack Squat - 4x8x60
Full Squat - 4x8x30
Smith Machine Stand Calf Raises - 4x12x110

All weights are in kg.

I'll be taking a break from the gym for one week to hit cardio really really hard Light lifting will take place at home, and i don't think i'll update the journal.

[Faitless]

Monday : Cardio

Tuesday : Cardio / Chest && Triceps

Barbell Bench Press = 4x8
Butterfly = 3x12
Dumbbell Bench Press = 4x8
Incline Dumbbell Press = 4x8

Dips ( Weighted ) = 4x8
Triceps Pushdown = 4x8
Skull Crushers = 4x8

Wednesday : Shoulders && Biceps

Front Dumbbell Raise = 3x8
Seated Dumbbell Press = 4x8
Side Lateral Raise = 4x8
Smith Machine Behind The Neck Press = 4x8
Barbell Shrugs = 4x8

Alternate Incline Dumbbell Curl = 4x8
Barbell Curl = 4x8
Dumbbell Alternate Hammer Curl = 4x8
Standing One-Arm Dumbbell Curl Over Incline Bench = 3x8

Thursday : Cardio

Friday : Cardio && Back && Forearms

Wide-Grip Lat Pulldown = 4x8
Wide-Grip Pulldowns Behind The Neck = 4x8
Bent Over Two-Arm Long Bar Row = 4x8
Stiff Leg Barbell Good Morning = 4x8
Bent Over Barbell Row = 4x8

Palms-Down Wrist Curl Over A Bench = 4x8
Reverse Barbell Curl = 4x8

Saturday : Legs

Full Squat = 3x8
Deadlift = 4x8
Front Squat = 6x8
Leg Extensions = 4x8
Leg Press = 6x8
Stiff-Legged Deadlift = 4x8
Seated Calf Raise = 4x8

Sunday : Complete Rest Day

[Faitless]

6/07/04 - Tuesday

Back In Action

Barbell Bench Press - Medium Grip = 12x30, 8x30, 6x30
Barbell Incline Bench Press - Medium Grip = 12x30, 8x30, 6x30
Butterfly 8x30, 8x30, 6x30

Alternate Incline Dumbbell Curl = 10x10, 8x10
Barbell Curl = 12x20, 12x20
Dumbbell Alternate Hammer Curl = 12x10, 10x10
Standing One-Arm Dumbbell Curl Over Incline Bench = 10x10, 10x10

Was a good workout, i think i'll be able to increase 2.5kg's for my bench next week, looking forward to it

[Faitless]

I haven't been able to update my journal for the past month properly, due to getting used to managing lifting / cardio / school / dieting ... well, it's about time i added keeping track of my weights to it .. i've progressed in the weights in the past month though

[Faitless]

27/07/04 - Tuesday

Did 1600 Rope Jumps In 20 minutes Followed By A INSANELY Intensive Run Around The Park In 7 Minutes 29 Seconds, HR Was At, At Least 70 ++ Maybe More

Barbell Bench Press - Medium Grip = 8x40, 8x40, 6x40
Butterfly = 8x50, 8x50, 6x50
Dumbbell Bench Press = 12x17.5, 12x17.5, 12x17.5
Incline Dumbbell Press = 12x17.5, 12x17.5, 12x17.5
Dumbbell Flyes = 8x7.5, 8x7.5

Skull Crushers = 8x30, 8x30
Weighted Dips = 12x20, 12x25, 8x30
Dip Machine = 12x50, 8x60

Was A Good Workout, My Form Was Excellent .. Planning To Go Heavier On My Next Chest Session.

[Faitless]

28/07/04 - Wednesday
Front Dumbbell Raise = 12x10, 8x10, 8x10
Seated Dumbbell Press = 12x17.5, 12x17.5, 10x17.5, 10x17.5
Side Lateral Raise = 12x10, 12x10, 10x10, 8x10
Smith Machine Behind The Neck Press = 8x40, 6x40
BB Shrugs = 20x80, 20x80, 16x80, 16x80

Alternate Incline DB Curl = 8x10, 8x10, 9x10
Barbell Curl = 6x30, 8x20, 8x20
DB Alternate Hammer Curl = 8x10, 8x10, 6x10

And Yea, I Throwed In A Calf Exercise Before Leaving.

Smith Machine Standing Calf-Raises = 12x120, 12x120, 12x120

Was A Good Workout, My Cousin Was Not Able To Make It Today .. But, A Few School Mates Followed Me To The Gym Today, And Made A ****ing Fool Outta Themselves, I'm Never Going Gym With Them EVER Again!

Cardio Session In The Morning Tomorrow, Before Going Off To School ..

[Faitless]

29/07/04 - Thursday

Just Came Back From Running Three Rounds Around My Estate, Timing Was 20:49:79. Beat My Last Week Timing By A Whooping 60 Seconds

Eating 90g of oats Now ... Off To School After That.

[Faitless]

30/07/04 - Friday

Cardio Went Good, Same Routine As Yesterday:

10 minutes of warmup on bike, followed by 3 rounds around my estate, wasn't able to beat my yesterday's timing though, today's timing was : 20:49:30.
I'm not gonna give excuses!

I've got a back && forearms session in the gym later on in the evening ... eating 60g of oats then i'm off to school.

[Faitless]

30/07/04 - Friday


Underhand Cable Pulldowns = 12x40, 12x45, 12x50
Wide-Grip Lat Pulldown = 12x40, 12x45, 12x50
Wide-Grip Pulldowns Behind The Neck = 12x40, 12x45, 12x50
Bent Over Two-Arm Long Bar Row = 8x40, 8x40, 12x30
Reverse Grip Bent-Over Rows = 10x30, 10x30, 6x40, 6x40
Stiff Leg Barbell Good Morning = 12x30, 12x30
Machine Rows = 12x75, 12x75, 12x75

Reverse Barbell Curls = 8x30, 8x30, 6x30, 6x30
Palms-Up Barbell Wrist Curl Over A Bench = 12x30, 12x30, 12x30

[Faitless]

31/07/04 - Saturday

Full Squat = 8x40, 8x45, 8x50, 8x60, 3x70
Deadlift = 8x40, 8x50, 8x60
Front Squat = 8x20, 8x30, 12x40
Leg Extensions = 8x40, 8x50, 8x60, 4x70
Leg Press = 30x250, 30x250, 25x250, 20x250, 15x250, 10x250, 10x250
Lying Machine Squat = 12x160, 6x170
Stiff-Legged Deadlift = 8x40, 8x50, 8x60
Seated Calf Raise = 12x20, 12x40, 12x60, 12x75, 8x90, 6x75, 8x60, 20x40, 30x20, 40x20

Was A Good Workout Afterall ... I'm not counting on being able to walk normally tomorrow morning.

Will Be Having Two Days Rest Off Weights.

[Faitless]

01/08/04 - Sunday

I'm so used to waking up early to do cardio and stuff ... that i can't even sleep like a normal human being, but it's all good.

Well, yea today is rest day and i'm going to rot at home in my bed not doing anything, and i'm having the after effects of a leg session now ..

Are Rest Days Really Necessary ?? I Feel Sooo Bored!!!

[Faitless]

02/08/04 - Monday

Went For My Usual Cardio, It Was The Park Today Since School Starts A Little Late ... I Ran Despite The Fscking Rain ... Timing Was 27:16:60, Not Very Happy With The Timing I Should Say ... I've Paid My Dues For Today ...

[Faitless]

03/08/04 - Tuesday

Wasn't able to do cardio today.

Dumbbell Bench Press = 10x22.5, 10x22.5, 10x22.5
Incline Dumbbell Press = 12x17.5, 12x17.5, 12x17.5
Dumbbell Flyes = 8x10, 8x10, 8x10

Skull Crushers = 8x25, 8x25, 8x25, 8x25 Followed By Superset with Close grip Bench Presses.
DB Kickback = 8x10, 8x10
Tricep Pushdown = 8x15, 8x15, 8x15, 6x20

That was about it for today .. was totally drained to do any dips etc ...

[Faitless]

I NEED CREATINE!!!!

[Faitless]

04/08/04 - Wednesday

28/07/04 - Wednesday
Front Dumbbell Raise = 12x10, 8x10, 8x10
Seated Dumbbell Press = 12x17.5, 12x17.5, 10x17.5, 10x17.5
Side Lateral Raise = 12x10, 12x10, 10x10, 8x10
Smith Machine Behind The Neck Press = 8x40, 6x40
BB Shrugs = 20x80, 20x80, 16x80, 16x80

[Faitless]

06/08/04 - Friday

Underhand Cable Pulldowns = 12x40, 12x45, 12x50
Wide-Grip Lat Pulldown = 12x40, 12x45, 12x50
Wide-Grip Pulldowns Behind The Neck = 12x40, 12x45, 12x50
Bent Over Two-Arm Long Bar Row = 8x40, 8x40, 12x30
Reverse Grip Bent-Over Rows = 10x30, 10x30, 6x40, 6x40
Stiff Leg Barbell Good Morning = 12x30, 12x30
Machine Rows = 12x75, 12x75, 12x75

Reverse Barbell Curls = 8x30, 8x30, 6x30, 6x30
Palms-Up Barbell Wrist Curl Over A Bench = 12x30, 12x30, 12x30
Alternate Incline DB Curl = 8x10, 8x10, 9x10
Barbell Curl = 6x30, 8x20, 8x20
DB Alternate Hammer Curl = 8x10, 8x10, 6x10

[Faitless]

Haven't Done Cardio In A While ... NOT GOOD!!
Won't be able to do it in the next three days as well, because i've got a leg session tmr ... i'm gonna be walking around like Mr. Robocop for a few days at least after that.

[Faitless]

07/08/04 - Saturday

1600 Rope Jumps In About 20 Minutes.

Full Squat = 8x40, 8x45, 8x50, 8x60, 3x70
Deadlift = 8x40, 8x50, 8x60
Front Squat = 8x20, 8x30, 12x40
Leg Extensions = 8x40, 8x50, 8x60, 4x70
Leg Press = 30x250, 30x250, 25x250, 20x250, 15x250, 10x250, 10x250
Stiff-Legged Deadlift = 8x40, 8x50, 8x60
Standing Calf Raise = 12x120, 12x120, 12x120

[Faitless]

08/08/04 - Sunday

Was Able To Run, Miraculously ..

Ran In The Park Today, Did Three Sounds Like I Always Do When I Run In The Park .. Timing Was ... 26:20:39