Intro:
Hi
It's about time I started one of these.
I've been back for 3 weeks after an almost 3 month hiatus with a broken foot. The size and strength loss was depressing so I'll be using this log to get back on track.
Thanks to boyscouT and Twone for pushing me to get a log going!
Stats:
Height: 5'8
Weight: 189lbs
Age: 28
Goals:
Continually increase my strength. I don't have any specific strength goals yet as my primary focus right now is just to get back into the swing of things injury free.
In 2 months or so, I might be looking to shed 10-15lbs.
Program:
Monday - Shoulders/Traps
Tuesday - Legs/Abs
Wednesday - Off
Thursday - Chest/Tris
Friday - Back/Bis
Saturday - Abs
Sunday - OFF
After 3 months, I'll be looking to switch to a 5 days/week program.
Pictures:
I'll be adding pictures at my own discretion as my physical appearance is secondary to my strength goals.
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Thread: IKermit's Workout Log
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04-03-2007, 02:57 PM #1
IKermit's Workout Log
Last edited by iKermit; 10-12-2008 at 11:46 AM.
reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-03-2007, 03:02 PM #2
Monday April 2 2007
Workout - Shoulders/Traps
Feeling: 9/10
DB Shrugs
80 x 12
100 x 10
100 x 10
Front Barbell Shrugs
180 x 12
270 x 8
270 x 8
320 x 5
Back Barbell Shrugs
180 x 12
230 x 10
230 x 10
DB Military Press
40 x 12
50 x 10
60 x 8
60 x 8
DB Front Raises
10 x 12
15 x 12
15 x 12
DB Side Lateral Raises
15 x 12
15 x 12
20 x 10
25 x 10
DB Bent Over Raises
10 x 12
10 x 12
15 x 10
20 x 10
Notes:
I felt pretty good. I'm still taking it pretty easy. The biggest thing I noticed from being off was my loss in muscle endurance. I'll be keeping the reps in the 10-12 range for a bit to get my endurance back and then focus on my strength gains.reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-03-2007, 03:08 PM #3
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04-03-2007, 03:09 PM #4
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04-03-2007, 03:11 PM #5
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04-03-2007, 03:11 PM #6
Go on Bad Lee, you can do it! Go on Bad Lee, aint nothin to it
I hope you'll be feeling better soon and this time you'll know to go easier on those back exercises. You are still young and can't be ****in up your back at this point. Ease in to it and you'll be back where you were slowly and safely.
You're always looking out for me, now it's my turn to look out for you!
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04-03-2007, 03:14 PM #7
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04-04-2007, 05:31 AM #8
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04-04-2007, 05:38 AM #9
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04-04-2007, 04:18 PM #10
i couldn't get in last night so i'll be hitting legs tonight!
cool! thanks guys and girl
i think i'll have to. that's 2 deadlift days since i've been back and both caused me some bad pain for awhile. i'm gonna focus on some core work for a bit before i go back to the deads. it's gonna be hard not being able to do them as they're my favorite.
they were lagging so i moved them to the beginning. every couple months i usually switch the front delts and traps order. i always keep side and rear delts at the end though. usually when i finish those, i'm done.Last edited by IKermit; 04-04-2007 at 04:21 PM.
reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-04-2007, 08:24 PM #11
Wednesday April 4 2007
Workout - Legs
Feeling: 8/10
Squats
135 x 12
135 x 10
185 x 10
185 x 10
185 x 10
Front Squats
95 x 10
95 x 10
95 x 10
95 x 10
Leg Extensions
60 x 12
90 x 10
110 x 10
130 x 10
Leg Curls
70 x 12
90 x 10
110 x 10
110 x 10
Calf Raises (Toes In)
40 x 12
50 x 12
50 x 12
Calf Raises (Toes Out)
40 x 12
50 x 12
50 x 10
Notes:
My legs felt good. My back's still bothering me but it's getting better. It's still going to be a bit before I can push myself with squats/deads. Until then, I'll concentrate on form and keep my reps up.reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-04-2007, 09:04 PM #12
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04-04-2007, 09:19 PM #13
thanks...i'm not sure if it's just a strained muscle or something worse. last week with deads, i felt something in my left leg from the hip to the back of the knee. since then, if i lean back on my hips, i'll get a tingle in that side and it feels like my leg's gonna give out.
the lower back is slowly getting better. i think that was just a matter of getting my core muscles back into the routine.reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-04-2007, 09:24 PM #14
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04-04-2007, 09:45 PM #15
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04-05-2007, 08:57 PM #16
Thursday April 5 2007
Workout - Chest/Tris
Feeling: 9/10
Incline Dumbbell Press
40 x 12
65 x 12
75 x 10
80 x 5
85 x 5
Decline Barbell Press
140 x 12
160 x 12
180 x 10
210 x 8
Incline Dumbbell Fly
20 x 12
25 x 12
30 x 12
40 x 8
Machine Press
80 x 12
100 x 12
120 x 10
Dips
BW x 12
BW x 12
BW x 12
Skull Crushers
40 x 12
40 x 12
40 x 12
1 Arm Dumbbell Tricep Extensions
15 x 12
20 x 12
20 x 12
Notes:
I felt pretty good. I'm starting to get the strength back in my chest. My triceps are taking longer to catch up. I think I'll stick with incline dumbbells at the beginning until i get up to 90-95 x 10 or so and then switch to the bar for a few months. Hopefully my dip strength gets back to normal soon.reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-08-2007, 10:08 AM #17
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04-08-2007, 11:39 AM #18
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04-09-2007, 04:11 AM #19
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04-10-2007, 11:13 PM #20
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04-11-2007, 02:54 AM #21
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04-11-2007, 03:49 AM #22
crap! ok...no more slacking on updating this.
thanks! it's nice to see that i'm getting it back. still not where i was but getting there.
i found out it's a problem with my sciatica
i'll have to take it easy with squats and deadlifts. those are the only two that have been affecting it.
thanks! soon soon on the PRs
awesome! thanks
thanks!
haha sorry mate. glad you're aboard! and thanks again for getting this going.reborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-11-2007, 04:01 AM #23
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04-11-2007, 04:08 AM #24
yeah i know....too much talking with FiLL haha
my longterm goals are in my bodyspace. eventually, i'd like a bodyweight + bodyweight dip, 300-350 incline bench, 3x bodyweight deadlift and 2.5x bodyweight squat.
for the next month or so, i'll be looking to get my conditioning up a bit and get back to where i left off. at that point, i'll look for more immediate goals. 100lb dumbell military press would be onereborn.
New workout log: http://forum.bodybuilding.com/showthread.php?t=173535571
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04-11-2007, 04:11 AM #25
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04-11-2007, 04:20 AM #26
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04-11-2007, 04:26 AM #27
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04-11-2007, 04:28 AM #28
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04-11-2007, 04:31 AM #29
- Join Date: Jan 2006
- Location: Melbourne, Australia
- Posts: 3,450
- Rep Power: 6257
Yer CG is fine, is just on vertical (or near vertical) downward pushing, my shoulder (AC joint i think) just feels like its about to snap in half Iv tried replacing dips with CG decline, which is the closest i could get to dipping, and my shoulder is occasionally fine with that
Next Oleksandr Kutcher In The Making!
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04-11-2007, 04:40 AM #30
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