Chuck's Bigger and better newbie journal

[tnfirefighter]

Hey, as you can tell from the title this is a first for me in a lot of ways. First time I have ever kept a journal and my first really serious attempt at working out and getting the body that I want. I am sure that I will make alot of mistakes and I hope you guys will call me on the carpet on those, especially with my diet.

A little background info about my self. I am 38 years old. I am a professional firefighter for the city of Chattanooga,former Marine and now in the Tennessee National Guard. I just finished up a year in Iraq, where I got hurt. I broke my right Fibula and it had to be peiced back togeter with a plate and screws and so that means that alot of those great mass building exercicses like squats and deadlifts are out for now. I just got cleared by my doc on upper body training so that is pretty much what I will be limited too. My leg feels good enough to do some leg extensions and hamstring curls and maybe a few other exercises, but I am not sure what. I was hoping you guys could help me out with some creative ideas to get around my injury.

I started working out in Iraq. I was hitting the gym pretty hard for about two months and I was getting results pretty quickly, but then I got hurt and have had to quit until I got the Ok from the doc to go back. That was the first time that I had ever weight trained. I had worked out

Goals- I think that my goals are pretty attainable. Right now I weigh around 195 with about 20%bf. I want to weigh about 210 and get my bf down to around 8-10%. I have never trained with weights before, except my short time in Iraq. I have always done body weight excercises, push-ups, sit-ups, chin-ups, etc.......

With all that being said I started on my new wourkout program yesterday. I was doing a body part a day.

Monday - legs
Tuesday - chest/tri's
Wednesday - back/bi's
Thursday - shoulders/traps
Fridays - arms

I am going to try a new split recommended by a member on here

Monday - Chest/ tri's/ shoulders
Tuesday - cardio
Wednesday - Legs/ back/ bi's
Thursday - cardio
Friday - Chest/ tri's/ shoulders

Then the following week I will do .....
Monday - Legs/ back/ bi's
Tuesday - cardio
Wednesday - Chest/ tri's/ shoulders
Thursday - cardio
Friday - Legs/ back/ bi's

Then the following week I will rotate back to week 1 workout.

I will do 2-4 sets per body part, 8-12 reps to failure. I am going to do a different workout each time I go to the gym to try and keep my body guessing. I plan on using a mix of machines and free weights.

Here is my workout from yesterday.

Monday July 7 (set x weight x reps)

Chest

Flat Bench dumbell press
1 x 55 x 10
2 x 60 x 8
3 x 60 x 5

Incline Dumbell press
1 x 40 x 10
2 x 45 x 10
3 x 50 x 6

Machine bench press
1 x 80 x 12
2 x 90 x 8
3 x 100 x 6

Machine Fly
1 x 90 x 10
2 x 110 x 10
3 x 120 x 6

As you can tell I really suck on chest strength. I can do 70 push-ups on an Army PT test, but I can barely bench 100 pounds. I hope you guys can really help me out here.

Shoulders

Machine Lateral raise.
1 x 70 x 14
2 x 80 x 9
3 x 90 x 6

Overhead dumbell press
1 x 30 x 10
2 x 35 x 6
3 x 35 x 4 + 2 forced rep

Machine overhead press with an underhand grip
1 x 50 x 10
2 x 60 x 7
3 x 65 x 6


Triceps

Tricep press
1 x 80 x 12
2 x 100 x 12
3 x 120 x 5


Tricep pulldown
1 x 30 x 10
2 x 30 x 10
3 x 35 x 9

Overhead 2 handed dumbell extension
1 x 50 x 5 (had to drop some weight)
2 x 40 x 9
3 x 40 x 9

I am not sure how much I will like this workout. My tri's were blown out before I even got to working them and I also think it affected how much I could lift on my shoulder workout. I was moving alot more weight on my shoulder and tri workout before I got hurt so i will wait and see.

I have to run for now I will post my diet later on today. Please feel free to offer any advice or suggestions.

Later all , Easy C

[psychowolverine]

subscribed... I will take a look at this after I catch up with some other posts.

[ectoBgone]

Hey man, good to see you started a journal. I've sub'd it so I'll be following along. I noticed that your goal includes a weight gain with a BF% reduction. Have you considered which goal you are going to emphasize first (i.e., building muscle or losing fat)? Your diet and cardio routines are going to be highly dependent on which one is more important to you, so I'd suggest making one of them a priority for your short term goals. In my opinion, getting down to the desired bodyfat and then clean bulking from there is the best way to go. Good luck!

[themethod7]

just subscribed

[tnfirefighter]

Originally Posted by ectoBgone

Hey man, good to see you started a journal. I've sub'd it so I'll be following along. I noticed that your goal includes a weight gain with a BF% reduction. Have you considered which goal you are going to emphasize first (i.e., building muscle or losing fat)? Your diet and cardio routines are going to be highly dependent on which one is more important to you, so I'd suggest making one of them a priority for your short term goals. In my opinion, getting down to the desired bodyfat and then clean bulking from there is the best way to go. Good luck!

Hey man, glad to see you here. I will probably be working on the diet/cardio part first, since I can't really do alot of the major mass building excercises, like squats and deadlifts just yet. I go back to the doctor on Tuesday and hopefully will get the clear to start doing some lower body stuff. Nothing major but hopefully some leg extension and leg curls.

I am sorry that my posts have not been consistent but I have had alot going on the last couple of days. I had to report back to my guard unit today plus I am in the middle of remodeling my bathroom and trying to catch up on my "honey do" list. I did get to do my workout on Wednesday and her it is....


This workout was supposed to be Legs/back/bi's

No legs until cleared by the doctor

Back (set x weight x reps)

Narrow grip cable rows
1 x 100 x 10
2 x 110 x 10
3 x 120 x 5 (hit the wall on this one!! LOL)

Lat pulldown
1 x 90 x 10
2 x 110 x 10
3 x 130 x 7

One arm dumbell rows
1 x 50 x 10
2 x 55 x10
3 x 60 x 10 (need to go up on these next workout)


Biceps

Incline dubell curl
1 x 25 x 10
2 x 30 x 9
3 x 30 x 7

Preacher curl ( I am really disappointed in these, I was doing 115 for reps in Iraq)
1 x 75 x 10
2 x 85 x 7
3 x 85 x 4

Maching curl
1 x 50 x 10
2 x 70 x 8
3 x 70 x 7

That was it for Wednesday. I am SSSSSOOOOOOOOORRRRRRRREEEEE today! I told myself I was doing to ease back into this, but my stubborn attitude just wont let me and I had to jump back in with both feet.

I will be back on here tonight to post my diet and hopefully get some help from you guys. I can tell my metabolism is getting revved back up because I am staying hungry constantly again, I could eat 24/7 if I didn't need to sleep.

See you guys later. Chuck

[psychowolverine]

Originally Posted by tnfirefighter

As you can tell I really suck on chest strength. I can do 70 push-ups on an Army PT test, but I can barely bench 100 pounds. I hope you guys can really help me out here.

Shoulders

Machine Lateral raise.
1 x 70 x 14
2 x 80 x 9
3 x 90 x 6

Overhead dumbell press
1 x 30 x 10
2 x 35 x 6
3 x 35 x 4 + 2 forced rep

Machine overhead press with an underhand grip
1 x 50 x 10
2 x 60 x 7
3 x 65 x 6

Chest strength will come with time as will all your others... give it a little time and adjust as necessary

Also
I see a little side and front delt work here, but no rear..

Originally Posted by tnfirefighter

Back

Narrow grip cable rows
1 x 100 x 10
2 x 110 x 10
3 x 120 x 5 (hit the wall on this one!! LOL)

Lat pulldown
1 x 90 x 10
2 x 110 x 10
3 x 130 x 7

One arm dumbell rows
1 x 50 x 10
2 x 55 x10
3 x 60 x 10 (need to go up on these next workout)

No trap work?

[tnfirefighter]

Originally Posted by psychowolverine

Chest strength will come with time as will all your others... give it a little time and adjust as necessary

Also
I see a little side and front delt work here, but no rear..




No trap work?

I did not do any rear delt work. I didn't realize it until I had finished and left. Other than bent over dumbell raises and the rear delt machine, what other excercises can I do for rear delts to add some variety?

I usually do traps on shoulder day but again I missed them with this new routine.

I am not sure how I am going to like this three day a week workout. I have chest/tri's/shoulders again today but I am still pretty sore. I know alot of that is from the lay off and my body will get used to it in a couple of weeks.
I gotta go back to work. I will give my workout report for today later on and try and post my diet. I know that I have been saying that all week, but it has been a little crazy around here this week.

Chuck

[psychowolverine]

Originally Posted by tnfirefighter

I did not do any rear delt work. I didn't realize it until I had finished and left. Other than bent over dumbell raises and the rear delt machine, what other excercises can I do for rear delts to add some variety?

DB raises
reverse flyes
DB rows with elbows flared out
face pulls

[tnfirefighter]

Ok guys, just got home from the gym. I was not really feeling it until I got a couple of sets into it and then I felt really good. I went up on almost all of my lifts, my intensity and concentration was better and I just felt good overall. I could tell some of my strength was coming back from my layoff. I got good pumps on almost all of my excercises. Man, there is nothing like the PUMP!!!

Here it goes. Todays workout was a repeat of Monday, chest/ shoulders/ tri's

Chest (set x weight x rep)

Flat bench dumbell press
Warm- up x 30 x 15
1 x 60 x 10 ( only got 8 Monday)
2 x 65 x 8 (5 on Monday)
3 x 70 x 3 (hit the wall!!!)

Incline dumbell press
1 x 45 x 10
2 x 50 x 7 (6 on Monday)
3 x 50 x 6 (gonna get 8 next Wednesday)

Cable cross-overs
1 x 40 x 10
2 x 50 x 10
3 x 60 x 8 (I didn't really start feeling these until the last set)


Shoulders

Upright rows
1 x 75 x 10
2 x 95 x 10 (really starting to feel these)
3 x 105 x 4 (hit the wall)

Bent over lateral raises
1 x 15 x 10
2 x 17.5 x 10
3 x 20 x 10
I think that I really need to work on my form and concentration on these

Machine lateral raise (I love this machine, I can really feel it in my delts)
1 x 80 x 10 (9 on Monday)
2 x 100 x 10 (plus 10 pounds from Monday)
3 x 120 x 5+2 (forced rep)


Triceps

Machine Arm extension
1 x 50 x 10
2 x 70 x 12
3 x 90 x 12
I got the best pump and burn from this machine. I gotta start using it more. AND I need to go up on my weight

Tricep superset- I did a tricep pulldown with each arm and then immediately to the tricep press. Rest for 1 minute and then repeat.

tricep pulldown
1 x 35 x 10
2 x 35 x 10
3 x 35 x 8

Tricep press
1 x 100 x 10 (these were tough!!!)
2 x 100 x 6
3 x 90 x 5

I feel llike I had a really good workout. I felt like I was getting some of my pre-injury strength back.

I have been doing 30 minutes of cardio on my off days from the gym. Since I am still in a walking boot I am pretty limited on what I can do. For now my cardio is confined to a recumbant bike. I have been doing interval training, 1 minute of high intensity with a minute of slow down.


Sample diet

I have not done a very good job of tracking what I have been eating. I do think that I have done a better job of eating right, but not where I want or need to be. Since I have dual goals of cutting BF and gaining muscle, I think that I need to concentrate on getting lean first. Here is a rough draft of what I have been eating during the day.

Breakfast 4-6 egg omelet with salasa and a glass of OJ or milk. If I get behind in the morning and don't have time to make the omelet, then I will make a Peanut butter sandwith on wheat bread and eat that. I knowthat is not a good substitute and would appreciate any advice on quick easy meals for breakfast.

Mid-day snack - Some sort of nut like pistachios or maybe a peice of cheese.

Lunch- a home made turkey wrap with a little lettuce, tomatoe, and a teaspoon of mayo. All the extra wrap will be torn or cut off. A water of green tea to drink with it.

Pre-workout snack- Maybe some nuts, but I don't always get a chance to eat this one.

Dinner - 6-8 oz of lean meat or chicken with steamed vegtables. Today is girlled porkchops, steamed vegtables with water or milk.

Usually before bed I will eat half a PB sandwich with a small glass of milk so I don't wake up so hungry in the morning.


Supplements - I am taking whey protein. 20 grams before my workout and 40 grams immediately after. I also take creatine immediately after also.

I take Animal pak and Animal stak II at the directed times.

That is pretty much my daily diet. I am trying to give up all soft drinks(Mt Dew is my weakness). The only thing that might change is the snacks, every thing else has been pretty consistant.

[eddied27]

*subbed*

Make sure you're keeping a written journal of your workouts that you bring with you to the gym or copy it from here before you go. You want to make sure you keeping making progress as you go along. Your last chest workout looks like you got a bit too agressive with the 70's. 5lbs. on dumbbell presses is a big jump believe it or not. Stay at the 65's until you get 10 and 9-10 comfortably on the last two sets then push 70 on your second set the next time through. You may find you need to go back down to 65 for the third set when you do but still progress by getting reps with 70.

The amount of weight you push or pull is important but there is nothing wrong with getting a high amount of reps........within reason.

Take care.......Ed

[tnfirefighter]

Does everything else look ok? Am I doing what I need to be doing? Other than the chest?

[eddied27]

Originally Posted by tnfirefighter

Does everything else look ok? Am I doing what I need to be doing? Other than the chest?

Yeah.....everything else looks fine. Just keep in mind though the weight your pushing or pulling.

For example, the machine arm ext. for tri's you did. The first two sets look to be more of a warm up since you got 90x12 on the 3rd. When that exercise, comes around again, warm up, then work with 80 for 3 sets and see what reps you get. If you're able to go 12/12/10, then bump to 85 or 90 next time.

On the exercises where you're getting 5 reps, 7 reps, etc., you might be hurting future progress. Don't get me wrong. If you were doing a strength/power based routine, those are the reps you want. If you're doing this for bodybuilding, keep your weight in the rep range you established (8-12). If I were you, I'd take two weeks of doing nothing but playing with the weight/reps to set yourself a baseline. Get a feel for the move, learn the move and keep a detailed log of the weight/reps. After two weeks, you should have pretty good idea of the weight you should be pushing/pulling.

I actually like to go 1-2 reps above my rep range before changing the weight up. This way I know I'll hit the rep range I want with the increased weight.

I like your comment in your first post about "keeping your body guessing" but I wouldn't get too crazy with different exercises. Pick 2 or 3 for each bodypart that you work over the two week "rotation" like you laid out. That way you're able to track progress for each of those exercises. Once you stall with a certain exercise (can't get more reps with same weight or reps with more weight), switch it to something else and start progressing with that exercise.

It's a marathon not a sprint!

I hope I'm not confusing matters for you tn. If I am, let me know.

Take care.....Ed

[tnfirefighter]

Ok guys, just got back from the gym. Finished downing my post workout protein and creatine and st down at the computer for a break. I had a pretty good workout today. I felt good and had good intensity with all my excercises. That is the part I like about working out by myself, I have zero distractions and can get into my own little world. With that being said I do have a problem. It seems like I cant really get a good pump on my back excercises. Take the lat pull-down for example. The only way that I can really feel it the next day after doing them is with a narrow grip. I really don't feel anything with the wide grip. It is the same with cable rows. Narrow grip not alot, wide grip kicks my butt. Could I be doing something wrong? I try and do my reps slow and controlled and try my best to feel it in the muscle group I am trying to target. Any advice out there.

I am also going to take Eddie's advice and shoot for 12 reps on each set before I try and move up on weight.

With that being said, here is todays workout

Back/ bi's

Back (set x weight x reps)

cable row (narrow grip)
1 x 100 x 10
2 x 110 x 10
3 x 110 x 10 (8 good ones and 2 cheat)

cable row (wide grip)
1 x 60 x 10
2 x 70 x 10
3 x 80 x 10 (that was a HARD 10)

Lat pulldown
1 x 90 x 10
2 x 110 x 10
3 x 130 x 13 (I didn't think I had it in me! This was all out, all I had)

back extensions (body weight)
1 x bw x 12
2 x bw x 12
3 x bw x 12

Biceps

Bicep machine curl (gained here)
1 x 60 x 10
2 x 70 x 10
3 x 80 x 10

Cable curls w/vee bar
1 x 70 x 10
1 x 80 x 10
3 x 90 x 9

Standing arnold curl?
1 x 40 x 10
2 x 40 x 10
3 x 50 x 12

That was it for today. Gonna do 30 minutes of cardio later after I eat.

Diet for today was a PB sandwich for breakfast(gotta start eating better here),

Lunch- 2 tuna sandwiches on whole wheat w/ 2 boiled eggs chopped up in.

Pre-workout snack - 20 gram protein bar

post workout - 40 grams whey protein and creatine

dinner- cooking as I type this. Grilled talapia w/ steamed veggies.

Also had my animal pak and animal stak 2. Thats about it for today. Off tomorrow except cardio and got chest/ shoulders/ tri's on Wednesday.

Let me know what you guys think.

[DNG]

Good looking WOs, Chuck, and welcome to Journal-land!

I was in TN this weekend, as we're looking at the possibility of moving to Fairfield Glade, TN, near Crossville.


BTW - any reason you didn't put this journal in the O-35 journals section?

[tnfirefighter]

Hey man, thanks for dropping in. I didn't realize there was an over 35 w/o journals section. I wonder if I could get one of the mods to move this thread for me? It would definately make more sense for it to be there than here. If you are talking about the over 35 forum section, I thought that was mainly for asking questions and for discussions. I was not aware that it was ok to post journals there.

Anyway, thanks for dropping in. If you have any feedback, good or bad, feel free to let 'er rip.

Thanks, chuck

[tnfirefighter]

Hey guys, I had to skip the gym today, just too busy and too much going on after work. I will make it up tomorrow and do friday's workout on Saturday. I did get some good news, the doc cleared me to start doing some lower body stuff. I can't go crazy and go all out, but at least it is a beginning. Light squats with high reps or leg extension/curls. Any other suggestions would be appreciated.

Chuck

[ectoBgone]

Glad to hear about that news. Make sure you make up that lost day of training!

[tnfirefighter]

went to the gym and did my chest/shoulders/tri workout. I was really looking forward to getting there and hitting it hard. Boy was I disappionted. It seemed like I had lost 10 pounds off all my lifts. I don't know if I did something wrong with my diet or what, but I just felt weak. I know that days like this are gonna happen, for whatever reason, but it still sucks anyway. I did try and up all my reps on my set to 12, so maybe that had something to do with it.

Here is todays workout

Chest

Dumbell flat bench. (set x weight x rep)
1 x 60 x 12
2 x 60 x 8
3 x 60 x 7 (hey Eddie, should have I dropped down to 55 on this set?)

Dumbell incline bench
1 x 45 x 12
2 x 45 x 9
3 x 45 x 9(all I had)

Machine fly
1 x 100 x 12
2 x 110 x 12 (10 good ones, no cheating)
3 x 110 x 12 (10 good ones, no cheating)

Machine bench
1 x 80 x 12
2 x 90 x 12 (11 good ones)
3 x 90 x 7

Shoulders

Machine Lateral Raise
1 x 90 x 12
2 x 90 x 11
3 x 90 x 7 (dropped weight to 80 and got 3 more)

Machine press (underhand grip like an arnold press)
1 x 50 x 12
2 x 60 x 12
3 x 60 x 11

Bent over lateral raise
1 x 20 x 12
2 x 20 x 12
3 x 20 x 12 (started cheating on rep 9)

Dumbell Shrugs
1 x 50 x 12
2 x 60 x 12
3 x 65 x 12


Triceps

Tricep Extension Machine
1 x 90 x 12
2 x 100 x 9
3 x 95 x 7(should have kept weight on 90)

Dips

I really sucked on these. I got 4 the first set, only 2 the second. I will say this in my defense, after hitting chest and shoulders, by the time I got to triceps they were pretty much shot. I still need to work on them.

Last excercise I did was sort of a superset

I did nose breakers and after failure at that, went straight into close grip bench presses until failure.

Nosebreakers
1 x 75 x 7
2 x 65 x 8
3 x 65 x 6

close grip bench
1 x 75 x 10
2 x 65 x 8
3 x 65 x 7


I did 30 minutes of on the recumbant bike after I got home. I did interval training, one minute all out sprint and then a minute of recovery pace and then repeat. I did 10.04 miles in 30:15.

That was it for today.

So what do you think guys? Anything I need to change?
I get what you are saying Eddie, I think you are right about making sure I can hit 12 reps before trying to move up. Should I try and get 12 reps with a weight for all 3 sets before I try and increase my weight? Should I be pyramiding or picking a weight and stick with it all 3 sets?

Diet for today was pretty good

Breakfast was 3 eggs scrambled in a wrap

Snack was an orange

Lunch was a turkey wrap with lettuce and cheese with whole wheat crackers and Lowfat cheddar cheese.

protein bar fefore the gym

Post workout was 40 grams of whey and creatine.

Dinner was 2 tuna sandwiches on whole wheat and a glass of milk.


Pretty decent or still way off?

Only have cardio tomorrow and Physical Therapy on my ankle.

C u guys later..................Chuck

[eddied27]

Thoughts in bold below........

Originally Posted by tnfirefighter

went to the gym and did my chest/shoulders/tri workout. I was really looking forward to getting there and hitting it hard. Boy was I disappionted. It seemed like I had lost 10 pounds off all my lifts. I don't know if I did something wrong with my diet or what, but I just felt weak. I know that days like this are gonna happen, for whatever reason, but it still sucks anyway. I did try and up all my reps on my set to 12, so maybe that had something to do with it.

Here is todays workout

Chest

Dumbell flat bench. (set x weight x rep)
1 x 60 x 12
2 x 60 x 8
3 x 60 x 7 (hey Eddie, should have I dropped down to 55 on this set?)

Hmmmmmm.......no I would have stayed with the 60 but it does beg a question or 2. How much are you warming up and with what? How much time between sets?

Dumbell incline bench
1 x 45 x 12
2 x 45 x 9
3 x 45 x 9(all I had)

Machine fly
1 x 100 x 12
2 x 110 x 12 (10 good ones, no cheating)
3 x 110 x 12 (10 good ones, no cheating)

Keep at 110 next time and if you get through all 3 sets then bump to 115 next time

Machine bench
1 x 80 x 12
2 x 90 x 12 (11 good ones)
3 x 90 x 7

I probably would have jumped to 85 instead (if you could) or stayed with 80 and gone 12/12/14. Just because top of the range is 12 doesn't mean it's a ceiling. One workout going easy at a certain weight will not take away your gains. It will only encourage you more next time with a heavier weight.

Shoulders

Machine Lateral Raise
1 x 90 x 12
2 x 90 x 11
3 x 90 x 7 (dropped weight to 80 and got 3 more)

Machine press (underhand grip like an arnold press)
1 x 50 x 12
2 x 60 x 12
3 x 60 x 11

Bent over lateral raise
1 x 20 x 12
2 x 20 x 12
3 x 20 x 12 (started cheating on rep 9)

leave it at 20 and see if you can get 12 clean reps on last set

Dumbell Shrugs
1 x 50 x 12
2 x 60 x 12
3 x 65 x 12


Triceps

Tricep Extension Machine
1 x 90 x 12
2 x 100 x 9
3 x 95 x 7(should have kept weight on 90)

Don't you hate when that happens!

Dips

I really sucked on these. I got 4 the first set, only 2 the second. I will say this in my defense, after hitting chest and shoulders, by the time I got to triceps they were pretty much shot. I still need to work on them.

No Sh*t! Personally, I would drop a chest (4 to 3) and a shoulder exercise (3 to 2). Your shoulders are getting indirect work from the chest exercises as are the triceps. By lowering the # of exercises, it will likely give you some energy to hit tri's directly and there I would keep it to 2 exercises max. IMO

Last excercise I did was sort of a superset

I did nose breakers and after failure at that, went straight into close grip bench presses until failure.

Nosebreakers
1 x 75 x 7
2 x 65 x 8
3 x 65 x 6

close grip bench
1 x 75 x 10
2 x 65 x 8
3 x 65 x 7


I did 30 minutes of on the recumbant bike after I got home. I did interval training, one minute all out sprint and then a minute of recovery pace and then repeat. I did 10.04 miles in 30:15.

That was it for today.

So what do you think guys? Anything I need to change?
I get what you are saying Eddie, I think you are right about making sure I can hit 12 reps before trying to move up. Should I try and get 12 reps with a weight for all 3 sets before I try and increase my weight? Should I be pyramiding or picking a weight and stick with it all 3 sets?

You can do anything you like in terms of variety. Pyramids, drop sets, super sets, etc. are all good techniques to keep a program fresh. What I find tough about doing them though is keeping track of gains.

Me.....I'd try and get the 12 or more on all sets. I found myself at times stuck on a certain weight and getting same reps over and over and the only thing that pushed me forward was bumping the weight so listen to your body.

BTW.....days like you had happen all the time. Don't let it discourage you. Started my journal up again. Stop by!

Diet for today was pretty good

Breakfast was 3 eggs scrambled in a wrap

Snack was an orange

Lunch was a turkey wrap with lettuce and cheese with whole wheat crackers and Lowfat cheddar cheese.

protein bar fefore the gym

Post workout was 40 grams of whey and creatine.

Dinner was 2 tuna sandwiches on whole wheat and a glass of milk.


Pretty decent or still way off?

Only have cardio tomorrow and Physical Therapy on my ankle.

C u guys later..................Chuck

[tnfirefighter]

Hey guys. I have evaluated what I have been doing on my workouts and have decided to settle in on a few exercises for each body part. Partly to get into a routine and also to make sure that I can keep a track of any gains. I am taking Eddie's advice and settling on 3 exercises for chest, (gulp) 2 for shoulders, and 3 for tri's. The exercises and the reasons I chose them are

Chest
Dumbell press- I prefer dumbells to barbells because I don't need a spotter.
Incline dumbell press - Same as above
Cable crossover- I feel these a little better that I do machine flyes.

Shoulders
Machine lateral press - I feel like this machine really isolates my delts and it is hard to cheat at. I really get a good burn with this machine and it is a favorite.
Dumbell press- I like this exercise to finish off my delts

Triceps
Dips- just started doing these and loved them
Tricep machine press- This gives me just as good of a pump as tricep pressdowns but it seems easier on my shoulder.
Skullcrushers - No need to explain here, man these hurt!!!!

2 of the exercises for chest are multi-joint exercies and one single joint movement. The shoulder exercises are one single-joint exercise and one multi-joint exercise. I did it this way to try and save my tri's a little at the end of my workout. By the time I got to my tri workout, they were gone. I didn't have much left in the tank. With that being said here is my Monday workout.


Monday Chest/shoulder/tri's

Dumbell flat bench press (set x weight x reps)
1 x 55 x 12
2 x 55 x 12
3 x 60 x 12 This was a tough 12. If I get this on Friday I will start with 60 on Monday.

Incline dumbell press
1 x 40 x 12
2 x 40 x 12
3 x 45 x 11

Cable cross-overs
1 x 50 x 12
2 x 50 x 12
3 x 60 x 12 - A VERY TOUGH 12

Shoulders

Machine Lateral raise
1 x 90 x 12
2 x 90 x 12
3 x 100 x 11 9 good ones, I really thought I could get 12 dang it.

Dumbell shoulder press
1 x 30 x 12
2 x 35 x 11
3 x 35 x 10


Tri's

dips bw = body weight
1 x bw x 8
2 x bw x 5
3 x bw x 5 I did much better on these than on Friday


tricep machine extension.
1 x 90 x 12
1 x 90 x 9
1 x 85 x 8 I don't know what the heck happened on these. I was getting 90 pretty easily. I think it was because I added the body weight dips. I will drop the weight next week to 80 and see how I do.

skull crushers
1 x 45 x 12
2 x 55 x 12 These were tough
3 x 55 x 12 really struggled with this last set.

That was it. I did some Pt on my leg for about 45 minutes.

I plan on sticking with this workout for awhile and seeing how I progress. Again, I welcome all feedback and visitors.

Got legs,back,bi's tomorrow. First leg workout in months so I am a little nervous. We will see how it goes.

[eddied27]

Excellent work tn!

I wouldn't change a thing with what you have above......seriously!

Looking forward to seeing the leg workout.

Ed