Marieh's (cannondale's) Workout Journal

[cannondale.]

Hi all, new here and kind of new to really working out with weights. I used to bike a lot, and do a lot of cardio workouts mainly, but nothing serious with weights. I posted a thread here earlier about leg workout suggestions, and what I should focus on. After reading some of the things posted on this forum, I already feel like I know so much more than before about what to do.

So I thought it might be a good idea to start a workout journal here, and get some feedback, comments, and suggestions to help me reach my goals. So if you think I'm doing something wrong or think there's a better way for me to do something, don't hesitate to let me know. I'm pretty new to this.


Goals
I started working out to get more tone/lean and add more definition to my legs/thighs/calves areas. And I want to add strength to my upper and lower body. Finally, to just to make me look and feel great about myself (which I do now, so I guess the goal would be to maintain it).


Stats
Age: 22
Height: 5'8''
Weight: 126-132 lbs (haven't weighed myself in a couple weeks when I was 129, so I usually don't fluctuate more than 3 lbs)
Bodyfat: around 12-14% (last time I checked a couple months ago)


Training for lower-body
Right now I'm still trying to figure out what to put into my leg workout-day routine (any comments and suggestions are more than welcome):

Squats
Hamstring curls
Leg raises
Calf raises
Leg press
Forward Lunges
Side lunges


Training for upper-body
Still a work in progress, don't know much about this area yet except dumbell workouts, back exercises, and bench (which I'm not great at yet, at all).

[cannondale.]

Lower-body workout

Hamstring curls:
35 lbs x 12 reps
35 x 12
35 x 12
35 x 12

Leg curls:
40 x 12
40 x 12
40 x 12
40 x 12

Squats:
90 x 12
90 x 12
100 x 12

Forward Lunges:
20 lbs x 30 reps (counting each lunge as a rep)
20 x 30
20 x 30
20 x 20 (was cramping)

[cannondale.]

So I went for a swim today, did about 40 laps (I'm counting back and forth in a pool as 1 lap). I have not swam for a while, so I got winded on the last few laps.

Afterwards was feeling a little tired, but decided to go workout anyways. I did some light upperbody workouts. Don't remember the numbers for most of the workouts (forgot about this).

Also attempted to do a PR for bench, but was completely exhausted by that time, so couldn't do it.

My bench PR is just 105 right now (squat is 145). I feel like for most of the exercises I can do a lot more than my PR, I've just never really pushed myself to see if I can (I know, that defeats the purpost of a PR, but I just have not pushed myself yet).

[hurdle68612]

wow, 40 laps is a lot of swimming haha. Anyway, I see that you have a pretty clear idea of what you want to accomplish (your goals) but I was just wondering if you have a workout program that you are following or if you are making it up as you go along? I see that you are new to the weights (which is hard to believe by lookin at you avi, you look great) and if you have any questions i'd be glad to try an help . Goodluck

[cannondale.]

Originally Posted by hurdle68612

wow, 40 laps is a lot of swimming haha. Anyway, I see that you have a pretty clear idea of what you want to accomplish (your goals) but I was just wondering if you have a workout program that you are following or if you are making it up as you go along? I see that you are new to the weights (which is hard to believe by lookin at you avi, you look great) and if you have any questions i'd be glad to try an help . Goodluck

Yeah it is a lot, but it isn't too bad after you get used to it. It's just like lifting weights or working out in any other way, once you get into the routine of doing it, it isn't too bad.

I do not have any workout program yet, or anything I'm following. So yes I'm kind of making it up as I go and I am new to weights. I asked a few people at the local gym I go to, and I posted a thread in this forum here http://forum.bodybuilding.com/showth...hp?t=112987641 asking about lower-body workouts I should do and concentrate on. If you want, could you check out some of those questions I had there, and just answer them on here for me?

Thanks.

[ubermario]

Good luck with your training, training your legs will really give you that that power U need when biking, I noticed a lot of difference after a few months of training my legs...

[MyosinNActin]

Swimming is great. I used to be on the swim team and the track team and if you enjoy running, but have never really done it very much I think you'll find that it will come easily to you because I have found in the past that swimming has really helped me improve my VO2 max so that when I run its easier on the chest and the lungs.

Anyways I think you're on the right track and you look fantastic!! So keep up the awesome work!!

I strongly recommend hamstring curls on an exercise ball and good mornings and deadlifts. Ever since I incorporated deadlifts and good mornings into my workouts I've seen fantastic results on my lower back and hamstrings. If you deadlifts with a wider stance you'll see fantastic results on the glutes!!!! (I think I've gotten a little too excited about recommending deadlifts and good mornings lol)

[hurdle68612]

Mm yes hamstring curls on the stabilty ball are awesome. I would also say to add deadlifts and still leg deadlifts (or goodmornings) into your routine. Squats I would recommend as your main leg exercise though, these along with deadlifts hit a lot of major muscle groups, so it's like buy one get 10 free lol. And I see you're splittin your workouts between one for upper body and one for lower? So how many days a week will you be working out?

[cbat28]

40 laps of swimming! Holy smokes, I'm winded after 2 laps. I'll stick to basketball as my cardio!

Good luck with your goals, and you already do look great!

[nmarquis84]

keep up the hard work, i want to get back into swimming. i grew up on a lake and used to swim constantly!

[code__red]

Originally Posted by cannondale.

So I went for a swim today, did about 40 laps (I'm counting back and forth in a pool as 1 lap). I have not swam for a while, so I got winded on the last few laps.

I don't know if it was Olympic sized, but either way, that is an awesome accomplishment!

They have entire workout programs dedicated to using only a pool. You can really get some great quad/ab/back/cardio workouts in the process. I hope you keep it up; I don't think you will regret it. Best of luck in the future.

-Codes.

[cannondale.]

Originally Posted by ubermario

Good luck with your training, training your legs will really give you that that power U need when biking, I noticed a lot of difference after a few months of training my legs...

Thanks, I used to bike a lot don't have as much time anymore. Lets hope I see the same improvement in my legs.

Originally Posted by MyosinNActin

Swimming is great. I used to be on the swim team and the track team and if you enjoy running, but have never really done it very much I think you'll find that it will come easily to you because I have found in the past that swimming has really helped me improve my VO2 max so that when I run its easier on the chest and the lungs.

Anyways I think you're on the right track and you look fantastic!! So keep up the awesome work!!

I strongly recommend hamstring curls on an exercise ball and good mornings and deadlifts. Ever since I incorporated deadlifts and good mornings into my workouts I've seen fantastic results on my lower back and hamstrings. If you deadlifts with a wider stance you'll see fantastic results on the glutes!!!! (I think I've gotten a little too excited about recommending deadlifts and good mornings lol)

I love swimming, do not enjoy running as much, but maybe I should try to start up on that. I don't know what good mornings are, but I'll try and find out and give them a try and see how it works out for me. Thanks for the tips.

Originally Posted by hurdle68612

Mm yes hamstring curls on the stabilty ball are awesome. I would also say to add deadlifts and still leg deadlifts (or goodmornings) into your routine. Squats I would recommend as your main leg exercise though, these along with deadlifts hit a lot of major muscle groups, so it's like buy one get 10 free lol. And I see you're splittin your workouts between one for upper body and one for lower? So how many days a week will you be working out?

Oh, that's what good mornings are. Thanks for the tips.

Yes I'm splitting my workouts. I don't have a set amount of days yet, but around 5-6 days a week if I have the time to do it. So far so good.

[HabitualHealth]

aaaahhhhh so this is where i need to come to get a booty like that?!! sweet!

[hurdle68612]

Originally Posted by cannondale.

Thanks, I used to bike a lot don't have as much time anymore. Lets hope I see the same improvement in my legs.



I love swimming, do not enjoy running as much, but maybe I should try to start up on that. I don't know what good mornings are, but I'll try and find out and give them a try and see how it works out for me. Thanks for the tips.



Oh, that's what good mornings are. Thanks for the tips.

Yes I'm splitting my workouts. I don't have a set amount of days yet, but around 5-6 days a week if I have the time to do it. So far so good.

whoops, sorry I didnt mean to say that stiff leg deadlifts are the same as Good Mornings. I just mean that you could do either one as they target pretty much the same areas. Hmm, so if you're working out 5-6 days a week.. are you doing upper and lower everyother day? If so, I would maybe think about doing some research on a 5-day split routine that way you don't overtrain your muscles and allow enough time for recovery and growth.

[cannondale.]

Originally Posted by cbat28

40 laps of swimming! Holy smokes, I'm winded after 2 laps. I'll stick to basketball as my cardio!

Good luck with your goals, and you already do look great!

Once you get used to it, its just like working out any other way. I'd probably get winded playing basketball. And thanks.

Originally Posted by code__red

I don't know if it was Olympic sized, but either way, that is an awesome accomplishment!

They have entire workout programs dedicated to using only a pool. You can really get some great quad/ab/back/cardio workouts in the process. I hope you keep it up; I don't think you will regret it. Best of luck in the future.

-Codes.

I'll look into those, thanks for the suggestions.

Originally Posted by HabitualHealth

aaaahhhhh so this is where i need to come to get a booty like that?!! sweet!

Haha, HH, you already know you have a nice one.

[HabitualHealth]

Originally Posted by cannondale.

Haha, HH, you already know you have a nice one.

not like that, chica. i need a like kit on mine. lol

[cannondale.]

Originally Posted by hurdle68612

whoops, sorry I didnt mean to say that stiff leg deadlifts are the same as Good Mornings. I just mean that you could do either one as they target pretty much the same areas. Hmm, so if you're working out 5-6 days a week.. are you doing upper and lower everyother day? If so, I would maybe think about doing some research on a 5-day split routine that way you don't overtrain your muscles and allow enough time for recovery and growth.

By working out 5-6 days a week I didnt mean just weights, I was including swimming and biking too. I'm new to weights, so don't want to just do that. If you meant just working out with weights, more like 3-4 days a week with weights if I can find the time to go to the gym that many days.

Originally Posted by HabitualHealth

not like that, chica. i need a like kit on mine. lol

Haha, thanks for the compliment and I think, and I'm sure guys think too, that you're doing just fine on that area.

[The_Animal11]

dang 40 laps of swimming and THEN you lifted?? no wonder ya couldnt hit the bench PR! quick question for ya, what kinda goals are ya lookin to hit with the upper body workouts? are you just looking for more strength or looking to add a little more mass/definition there as well?

it looks like you've got a pretty solid leg routine goin there already, thats a good thing. for a pretty basic starting upper body routine i would stick with something kinda like this:

Flat DB or BB presses (you can rotate the two each workout)
Either Lat pulldowns or Pullups (if you cant do many, you can do them assisted or you can do negatives, jumping up to the top again at the end of each one)
BB or DB rows
DB Shoulder Press
BB or DB Curls
Tricep Extension

Thats a pretty solid upper body day right there. Especially if you just want to keep your routine split into an upper day and a lower day. for you, i'd stick with around 8-10 reps on each one, and see how it goes from there! just a suggestion though!

one thing i will say for sure is great idea starting a log. in my experience, my log and the people in it have kept me motivated to keep workin and workin hard! also, the best advice you get is often in your log and the logs of other experienced lifters.

SUBBED to keep track of your progress!

[demike]

If you want to know which exercises for which muscles exrx.net is a good site and Arnold's Encyclopedia is an awesome book to buy. I recommend it. Lets see some workouts and good luck.

[The_Animal11]

Originally Posted by demike

If you want to know which exercises for which muscles exrx.net is a good site and Arnold's Encyclopedia is an awesome book to buy. I recommend it. Lets see some workouts and good luck.

arnold's encyclopedia IS a great resource. plus its just cool, cuz seriously, its a book written by arnold

[Musclez99]

just FYI Good mornings work mainly your lower back and stiff-leg deadlifts are more for your hamstrings and glutes (if done properly)

[cannondale.]

Tuesday, 12/30/08 (haven't had a chance to post this until now)

Besides being online, was busy most of the day with shopping with friends, at least the ones who weren't working or busy. You'd think I'd have some sense to stop spending money after Christmas is over but no, just like when it rains it pours, when I see a sale I shop. And spend a lot of money (i.e. love my new jacket, tops, and jeans). I need to control myself, lol.

Back on topic, after shopping, I biked for about 30 minutes, had a light snack of pasta with just sauce (no meat, I'm vegetarian now for a month if you need to know why click here http://forum.bodybuilding.com/showth...p?t=112998221).

Went to the gym a few hours later, did lower-body workouts.


Lower-body workout

Squats:
70 x 12
90 x 12
100 x 12
100 x 12

Calf-raises
3 sets of 30

Forward Lunges:
20 lbs x 30 reps (counting each lunge as a rep)
20 x 30
20 x 30

Good Mornings (tried them out, thanks MyosinNActin for telling me to)
First did the motions without a bar, just to get used to it. Then did 3 sets of 8 with just the bar. I felt like I needed to get the motion down first before I started adding weight or anything.

I felt a little awkward at first just bending over with my butt sticking out until I got to almost a 90 degree angle with my legs, and then bending back up to standing position, and doing it again; which is why I didn't do it with weights added or anything, because I wasn't comfortable with it yet.


Question for anyone who can help:

After lunges, I felt a lot of tightness in my legs. I don't think it was because I wasn't properly warmed up or anything, but I don't know why I tightened up so much. I felt like a sharp twinge (not really pain, just discomfort) in my hamstrings. Is this because I'm doing them wrong? Or is this normal?

[The_Animal11]

Originally Posted by cannondale.

Good Mornings (tried them out, thanks MyosinNActin for telling me to)
First did the motions without a bar, just to get used to it. Then did 3 sets of 8 with just the bar. I felt like I needed to get the motion down first before I started adding weight or anything.

I felt a little awkward at first just bending over with my butt sticking out until I got to almost a 90 degree angle with my legs, and then bending back up to standing position, and doing it again; which is why I didn't do it with weights added or anything, because I wasn't comfortable with it yet.


Question for anyone who can help:

After lunges, I felt a lot of tightness in my legs. I don't think it was because I wasn't properly warmed up or anything, but I don't know why I tightened up so much. I felt like a sharp twinge (not really pain, just discomfort) in my hamstrings. Is this because I'm doing them wrong? Or is this normal?

Good mornings are gunna feel a little awkward until you get used to them, cuz any way you look at it, yeah, you're bendin over and stickin your butt out lol. do you have any bend in your knees when you do them? just a little bend helps me out alot. if you couldnt feel them, the bar might just not be enough weight for you. happens sometimes. good idea gettin the form down first though. if you think you need help with the form on any exercises, just take a vid of it and post it up, we can critique it.

as for the lunges, ya coulda tightened up just because its a new exercise and your legs arent used to it. ya also coulda started to get a pump goin in your legs, which is different, but i certainly wouldnt call it discomfort! or also, alot of people tend to get hamstring cramps when they first start out working their hamstrings hard. sounds like that mighta been your sharp twinge. the good news is, if its a leg pump, thats a good thing! and if its a cramp, all ya gotta do is stretch some and drink a little bit more water during your workout.

oh, and gotta say it: NO WAY, A GIRL THAT LOVES SHOPPING??? GASP! i never thought id see the day.

[Antz1980]

Hey there Marieh!

Wishing you a fantastic 2009. Will be watching your progress (as I hope you mine) for the coming year!!!



Go hard, Girl!!!


EDIT : : : Subbed to your journal

[hurdle68612]

hey, read your vegetarian for a month thread, if you're worried about losing protein..just eat beans with rice, that'll give you a complete protein source

[jamestrenda]

I'm sure you've already heard these exercises, but there was no way I was going to filter through all those posts, so forgive me if none of what I'm about to say is new information.

The best lower body exercise I've found is the barbell back squat, although I am thinking of giving the front squat a try. I set up a bench for my squats and do a touch-and-go motion. I do not sit down on the bench. It is just there for support and as a guide.

The next best exercise is the dumbbell split squat. This is done by facing away from a flat bench while holding dumbbells at your sides. You put one foot back on the bench behind you and then squat. It's basically like a one-legged squat or lunge. Not everyone likes this work out and it might be frustrating to get the hang of, but for me, it is awesome.

After that, leg presses, extensions, and curls are all great secondary exercises, but the barbell squat should definitely be in every routine, in my opinion.

As far as vegetarian month goes, it's a little something called protein powder.

[jamestrenda]

Originally Posted by The_Animal11

Good mornings are gunna feel a little awkward until you get used to them, cuz any way you look at it, yeah, you're bendin over and stickin your butt out lol. do you have any bend in your knees when you do them? just a little bend helps me out alot. if you couldnt feel them, the bar might just not be enough weight for you. happens sometimes. good idea gettin the form down first though. if you think you need help with the form on any exercises, just take a vid of it and post it up, we can critique it.

as for the lunges, ya coulda tightened up just because its a new exercise and your legs arent used to it. ya also coulda started to get a pump goin in your legs, which is different, but i certainly wouldnt call it discomfort! or also, alot of people tend to get hamstring cramps when they first start out working their hamstrings hard. sounds like that mighta been your sharp twinge. the good news is, if its a leg pump, thats a good thing! and if its a cramp, all ya gotta do is stretch some and drink a little bit more water during your workout.

oh, and gotta say it: NO WAY, A GIRL THAT LOVES SHOPPING??? GASP! i never thought id see the day.

Yeah that just sounds like a sign of weak hamstrings. Just stop the set before you completely cramp up or use less weight next time, although if you wanna put on some muscle you really gotta up the weight and drop those reps. as your legs get stronger that discomfort shouldn't come back.

[cannondale.]

Thanks for all the tips everyone! I'm still reading through trying to figure out the best way to do my workouts.

As for yesterday and last night I didn't work out, *gasp* big shocker. So no update on that. Just went out with friends and had a good time. But I did end the night a bit earlier then I wanted, but it was still fun. And I hope everyone else had an amazing new year's eve.

Just to share some new years resolutions:

1) shop less/buy less clothes
2) spend less money overall
3) stop drinking
4) party less, control myself more
5) workout more
6) get a 4.0

Hopefully I get all five. Good luck to me and everyone else on theirs.

Edit: I meant all six; oh well guess there goes the 4.0

[cannondale.]

Didn't know where else to ask this, so I'm asking here. How do I change it?

I know some forums make it so you have to reach a certain number of posts and some just let you change it right away. How is it on this forum before you can change it? If this is way obvious of a question, sorry. And thanks.

[Antz1980]

Originally Posted by cannondale.

Didn't know where else to ask this, so I'm asking here. How do I change it?

I know some forums make it so you have to reach a certain number of posts and some just let you change it right away. How is it on this forum before you can change it? If this is way obvious of a question, sorry. And thanks.

If u click into your "User CP" which is located in the row of options above the "Post Reply" button, then on the left menu click in "Edit Options" and you'll be able to write something in the "Custom User Title" field.