Mczerwik92's Workout Journal

[mczerwik92]

Hello everyone decided to start up a journal to record my progress for anyone interested in following and hopefully get some tips and any help along the way, recommendations are certainly welcome.

I must say I was never really the guy to hit the gym and start lifting, thought it wasn't really the most exciting thing but once I gave it try a few months back I was hooked! But didn't really know where to start so I was kinda on and off going about twice a week for a couple weeks then didn't go for about another two, at the time I was looking at different plans here on a BB.com, youtube, and found a guy named Lee Hayward but his stuff was a little too advance.

But it has been like that since 9/3/2014 after I was giving a pretty good whole body workout from the coolest dude ever KENKONG and have been following it since. It is actually another workout plan on BB that was created by Randy Herring and a special thanks for putting together an awesome workout. But this workout is good for a beginner like me that needs to work my way up before moving to the advanced stuff like I already tried too. Did not have any problems when I was attempting the other stuff I just knew I needed something more organized and fit for me right now.


Below is what I am working with now three days a week Monday, Wednesday, and Friday:

Crunches: 3 sets of 12-15
Barbell Bench Press - Medium Grip: 2 sets of 8-12
Dumbbell Flyes: 2 sets of 8-12
Wide-Grip Lat Pulldown: 2 sets of 8-12
Seated Cable Rows: 2 sets of 8-12
Dumbbell Shoulder Press: 3 sets of 8-12
Barbell Curl: 3 sets of 8-12
Triceps Pushdown: 3 sets of 8-12
Barbell Full Squat: 2 sets of 8-12
Leg Extensions: 2 sets of 8-12
Lying Leg Curls: 3 sets of 12-15
Standing Calf Raises: 3 sets of 12-15
Some form of Cardio: 20 minutes

After workout notes:

I have been making a simple whey protein shake after completing my workout

Main workout goals:

To build and maintain muscle along with also getting rid of some fat. I am sitting right around 215 and would like to be between 190 and 200.


That's about it for now I will be heading back to the gym this morning after I get off work and will update with my after workout results.

[KENKONG]

Nice work on the new log dude.

[mczerwik92]

Nice work on the new log dude.[/QUOTE]


Haha thanks buddy!

Whats that gif from btw?

[KENKONG]

Haha thanks buddy!

Whats that gif from btw?

no idea, imgur

[mczerwik92]

no idea, imgur

Lol oh ok looks like its from an old movie. Looking at the gif seems like it might be a funny one too

[mczerwik92]

Friday Workout 9/12/2014

Crunches
3 sets of 25-30
Barbell Bench Press - Medium Grip
Set 1: 50lb x 12
Set 2: 70lb x 10
Dumbbell Flyes
Set 1: 30lb x 12
Set 2: 40lb x 12
Wide-Grip Lat Pulldown
Set 1: 50lb x 15
Set 2: 70lb x 15
Seated Cable Rows
Set 1: 50lb x 12
Set 2: 70lb x 15
Dumbbell Shoulder Press
Set 1: 25lb x 12
Set 2: 35lb x 12
Set 3: 40lb x 12
Barbell Curl
Set 1: 40lb x 12
Set 2: 50lb x 10
Set 3: 60lb x 10
Triceps Pushdown
Set 1: 50lb x 12
Set 2: 60lb x 12
Set 3: 70lb x 12
Barbell Full Squat
Set 1: 50lb x 10
Set 2: 90lb x 10
Leg Extensions
Set 1: 80lb x 12
Set 2: 100lb x 12
Lying Leg Curls
Set 1: 90lb x 12
Set 2: 120 x 12
Set 3: 140 x 12
Standing Calf Raises
Set 1: 40 x 12
Set 2: 50 x 12
Set 3: 60 x 12
Cardio
20 minutes

Workout notes:
- I noticed a little pain in my right wrist when doing barbell curls as I am pulling up. Could this be too much weight? The pain is only there though with that workout only nothing else.
- After Workout weight 214

[mczerwik92]

Monday Workout 9/15/2014

Crunches
3 sets of 30

Barbell Bench Press - Medium Grip
Set 1: 50lb x 12
Set 2: 80lb x 10
Set 3: 100lb x 5

Dumbbell Flyes
Set 1: 35lb x 10
Set 2: 40lb x 10
Set 3: 45lb x 10

Wide-Grip Lat Pulldown
Set 1: 60lb x 12
Set 2: 105lb x 12
Set 3: 120lb x 10

Seated Cable Rows
Set 1: 60lb x 12
Set 2: 90lb x 12
Set 3: 120lb x 12

Dumbbell Shoulder
Set 1: 30lb x 10
Set 2: 35lb x 10
Set 3: 40lb x 10

Barbell Curl
Set 1: 40lb x 10
Set 2: 50lb x 10
Set 3: 60lb x 10

Triceps Pushdown
Set 1: 80lb x 12
Set 2: 110lb x 12
Set 3: 140lb x 12

Barbell Full Squat
Set 1: 70lb x 10
Set 2: 100lb x 10

Leg Extensions
Set 1: 90lb x 12
Set 2: 110lb x 12
Set 3: 150lb x 12

Lying Leg Curls
Set 1: 110lb x 10
Set 2: 130lb x 8
Set 3: 150lb x 8

Standing Calf Raises
Set 1: 70 x 12
Set 2: 90 x 12
Set 3: 110 x 12

Cardio
20 minutes


Workout notes:

- Noticed same pain in my right wrist when doing barbell curls as I am pulling up. Maybe I should skip this until wrist gets better or get a wrist brace? Have noticed it a little more now when not lifting but the pain does not stay. I can still do everything else fine.

- After Workout weight 213, down one pound since Friday woohoo!!

- Making progress one step at a time and a step up on weight today. Not going crazy but just taking what I can, trying not to overdue it. Tomorrow is rest day and Wednesday I'm back it. But depends might do a little cardio with my fiancée.

[KENKONG]

nice work man.

bb curls, have you tried to lower the weight or change your hand placement? Trial and error
will be the only way to figure it out. Maybe stick with dumbbells and see if it goes away, I've
seen many here that have the same issue from the straight bar and the constraint it puts the
wrists in.

Are you sure the weight is correct on the tri-pushdowns? It's double what it was last session.

[mczerwik92]

nice work man.

bb curls, have you tried to lower the weight or change your hand placement? Trial and error
will be the only way to figure it out. Maybe stick with dumbbells and see if it goes away, I've
seen many here that have the same issue from the straight bar and the constraint it puts the
wrists in.

Are you sure the weight is correct on the tri-pushdowns? It's double what it was last session.

Thanks I will try lighter weight and hand placement first and see what I get. I actually switched to straight bar today I was using the curled bar both having the same problem. But if lighter weight does not help then I will just switch to the dumbbells.

Now that I think about it and it took me a second but I went to the golds by willowlawn Friday. The weight system there is all measured in kg even though when I asked one of the people that worked there said pounds lol so wrote it down that way not thinking at the time. But if you look at the 50lb from friday that is actually 50kg which is really 110lbs. When you said that I thought wait a minute he's right then it hit me! haha.

I had to go to the barnes and noble over there to pick up my workout journal so just decided to go to the willowlawn golds at that time.

[KENKONG]

Well that's better than. I thought cot dam! 140 lb pushdowns...

[mczerwik92]

Well that's better than. I thought cot dam! 140 lb pushdowns...

Haha Heck yea dude I love doing triceps. Triceps and legs

[KENKONG]

http://forum.bodybuilding.com/showth...hp?t=162624541

[mczerwik92]

[QUOTE=KENKONG;1292338401forum.bodybuilding dot com/showthread.php?t=16262454[/QUOTE]


Awesome dude thanks for this!

Right now Im just awaiting some more IMO, the big tub this time!

[mczerwik92]

Wednesday Workout 9/17/2014


Crunches
3 sets of 25-30

Barbell Bench Press - Medium Grip
Set 1: 50 x 10
Set 2: 90 x 7
Set 3: 100 x 5

Dumbbell Flyes
Set 1: 40 x 10
Set 2: 45 x 10
Set 3: 50 x 5

Wide-Grip Lat Pulldown
Set 1: 75 x 12
Set 2: 120 x 10
Set 3: 120 x 10

Seated Cable Rows
Set 1: 60 x 12
Set 2: 105 x 12
Set 3: 135 x 10

Dumbbell Shoulder
Set 1: 35 x 10
Set 2: 40 x 10
Set 3: 45 x 5

Barbell Curl (Close Grip)
Set 1: 40 x 10
Set 2: 50 x 10
Set 3: 60 x 10

Triceps Pushdown
Set 1: 50 x 10
Set 2: 65 x 10
Set 3: 65 x 7

Leg Press
Set 1: 180 x 12
Set 2: 270 x 20
Set 3: 360 x 15

Leg Extensions
Set 1: 110 x 15
Set 2: 130 x 15
Set 3: 150 x 10

Lying Leg Curls
Set 1: 110 x 10
Set 2: 130 x 10
Set 3: 150 x 8

Standing Calf Raises
Set 1: 90 x 12
Set 2: 110 x 12
Set 3: 130 x 12

Cardio
20 minutes


Workout notes:

- Not so much pain this time with bicep curl when I tried a close grip. The pain is still there though

- After Workout weight 213, was drinking a lot of water during this workout. Before I started workout was at 212 but I am not complaining though.

- Had to use a different machine for triceps push-down and I think the resistance was part of the reason on this machine that my numbers are lower than last time. I'll have to ask when I go back Friday why the two machines were like that.

- Also changed it up a little bit for this workout with Barbell Full Squat and did Leg Press instead

Other Notes:

- Really want to start a little self training with Wing Chun until I can afford to start taking classes again.

[KENKONG]

nice work dude and that's best for the arm - keep trying different positions on the
bar and see what works for you comfort wise.

Other Notes:

- Really want to start a little self training with Wing Chun until I can afford to start taking classes again.

wutchu need to know

[mczerwik92]

nice work dude and that's best for the arm - keep trying different positions on the
bar and see what works for you comfort wise.





wutchu need to know

Yea Imma keep doing that for now


Anything really, something I can train with on my own. Where should I start? Should I just stick with the first form for now?

[mczerwik92]

Friday Workout 9/19/2014


AB Bench
Set 1: 20 x 15
Set 2: 20 x 15
Set 3: 20 x 15

Barbell Bench Press - Medium Grip
Set 1: 60 x 12
Set 2: 90 x 10
Set 3: 100 x 5

Dumbbell Flyes
Set 1: 40 x 15
Set 2: 45 x 10
Set 3: 50 x 10

Wide-Grip Lat Pulldown
Set 1: 90 x 10
Set 2: 105 x 10
Set 3: 120 x 10

Seated Cable Rows
Set 1: 75 x 15
Set 2: 105 x 15
Set 3: 150 x 10

Dumbbell Shoulder
Set 1: 35 x 10
Set 2: 40 x 10
Set 3: 45 x 8

Reverse Barbell Curl
Set 1: 40 x 12
Set 2: 50 x 10
Set 3: 60 x 10

Triceps Pushdown
Set 1: 80 x 12
Set 2: 110 x 12
Set 3: 125 x 12

Leg Press
Set 1: 270 x 15
Set 2: 360 x 20
Set 3: 450 x 15

Leg Extensions
Set 1: 110 x 12
Set 2: 150 x 10
Set 3: 130 x 15

Lying Leg Curls
Set 1: 110 x 10
Set 2: 130 x 10
Set 3: 150 x 5

Standing Calf Raises
Set 1: 90 x 12
Set 2: 110 x 12
Set 3: 130 x 12

Cardio
20 minutes


Workout Notes:

- This time went ahead and tried out the reverse barbell curl. Even though I am not working out the entire bicep, I this time did not feel much of any pain at all in the right wrist. I will keep switching back and forth every workout.

- As for the Tricep pushdown again I was on the other machine this time and was able to lift more weight again. But I did not get a chance to ask the gym the difference between the two. I will try and remember on Monday.

- I really worked myself today doing one set of one exercise then jumping to another exercise and doing that set. Did that until I finished up both workouts. So I really felt it today and on top of that Friday mornings and Monday mornings are not the most fun because I am just getting off of work.

Working the night shift on the weekend sucks!!

- After workout weight with shoes off, 211lbs


Other notes:

- On a side note I finally got some really good protein in today at least it's what I am told and from a lot of other posts I have seen on here. Which is called Hot Stuff Anabolic Activator, it's insane all the stuff that's in it! gonna put it to test Monday morning and make some before my workout.

[mczerwik92]

Monday Workout 9/22/2014


BOSU ball leg raises
3 sets of 15-20 reps

Barbell Bench Press - Medium Grip
Set 1: 70 x 10
Set 2: 80 x 10
Set 3: 90 x 4

Incline Dumbbell Flyes
Set 1: 35 x 10
Set 2: 40 x 12
Set 3: 45 x 10

Reverse Lat Pulldown
Set 1: 60 x 15
Set 2: 105 x 15
Set 3: 135 x 10

Seated Cable Rows
Set 1: 75 x 12
Set 2: 120 x 10
Set 3: 135 x 7

Dumbbell Shoulder
Set 1: 35 x 10
Set 2: 40 x 10
Set 3: 45 x 10

Barbell Curl
Set 1: 30 x 10
Set 2: 50 x 15
Set 3: 60 x 10

Triceps Kickback
Set 1: 30 x 10
Set 2: 30 x 12
Set 3: 30 x 10

Leg Press
Set 1: 270 x 15
Set 2: 360 x 15
Set 3: 470 x 15

Leg Extensions
Set 1: 130 x 12
Set 2: 150 x 12
Set 3: 150 x 12

Lying Leg Curls
Set 1: 110 x 10
Set 2: 110 x 10
Set 3: 110 x 12

Seated Calf Raises
Set 1: 80 x 15
Set 2: 80 x 15
Set 3: 80 x 15

Cardio
20 minutes


Workout Notes:

- Mixed it up again this workout with some supersets

- Also changed a few workouts this session. Instead of tricep pushdowns I did tricep kickbacks. Did reverse lat pulldown, for abs threw in the BOSU ball leg raises, some incline dumbbell flys, finally did some seated calf raises.

[mczerwik92]

Wednesday Workout 9/24/2014


BOSU ball leg raises
3 sets of 15-20 reps

Barbell Bench Press - Medium Grip
Set 1: 70 x 10
Set 2: 90 x 10
Set 3: 110 x 5

Incline Dumbbell Flyes
Set 1: 35 x 12
Set 2: 40 x 12
Set 3: 30 x 12

Wide Grip Lat Pulldown
Set 1: 60 x 15
Set 2: 105 x 15
Set 3: 135 x 10

Seated Cable Rows
Set 1: 75 x 12
Set 2: 105 x 12
Set 3: 135 x 10

Dumbbell Shoulder
Set 1: 35 x 12
Set 2: 40 x 9
Set 3: 30 x 12

Reverse Barbell Curl
Set 1: 40 x 15
Set 2: 50 x 15
Set 3: 60 x 12

Triceps Kickback
Set 1: 25 x 15
Set 2: 30 x 15
Set 3: 25 x 20

Free Motion Squat machine
Set 1: 127 x 15
Set 2: 145 x 12
Set 3: 127 x 15

Leg Extensions
Set 1: 130 x 12
Set 2: 150 x 12
Set 3: 130 x 15

Lying Leg Curls
Set 1: 110 x 10
Set 2: 90 x 12
Set 3: 70 x 20

Standing Calf Raises
Set 1: 110 x 12
Set 2: 110 x 12
Set 3: 110 x 12

Cardio
20 minutes


Workout Notes:

- Had a really good workout for Wednesday, did more supersets and performed very well

- Made some progress on barbell bench by hitting 110 finally!

- Also took more of the Hot Stuff supplement before this workout and felt the full effect this time which is why I performed my best also

- Lastly it got a little crowded in the gym towards the end of my workout so I could not get on the leg press this time, that's why free motion squat is in place for this session.

[KENKONG]

good work staying consistent dude.

[mczerwik92]

good work staying consistent dude.

Thanks buddy! just taking it one step at a time making little progress as I go

Yea man I finally got my big jug of IMO in a couple days ago, and wow that thing is huge! I'm gonna be making up some bars soon, I'll let you know how they turn out

[KENKONG]

Thanks buddy! just taking it one step at a time making little progress as I go

Yea man I finally got my big jug of IMO in a couple days ago, and wow that thing is huge! I'm gonna be making up some bars soon, I'll let you know how they turn out

cool! I just made a few this morning w/ cinnabon protein, haven't tried them yet though......soon!

[KENKONG]

No update......

[mczerwik92]

No update. .....

lol I know I know I have been slacking. Changed up my workout plan and add more days but that did not workout so well. SO today I started back on my normal routine but I am going to start throwing in different workouts each week but it will still be full body Monday, Wednesday, and Friday. Also I started last week doing Muay Thai again. Felt good to get back in there

But earlier this week Monday and Tuesday I was not able to hit the gym or get to class because I had caught something, had the aches real bad throughout my entire body and sinuses were acting up so I was in bed all day taking Dayquil and Nyquil and was better by the next night.

But anyways I am baaaaaaack and about to throw Fridays workout on here.

[KENKONG]

Me too dude, journaling at home but slacking a bit on updating here.

Slow and steady man, think marathon not sprint.

Nice on the MT!!

uh-O, u gotz da ebolas?

[mczerwik92]

Barbell Bench Press - Wide Grip
Set 1: 30 x 12
Set 2: 40 x 12
Set 3: 50 x 12
Set 4: 60 x 12
Set 5: 70 x 12

Dumbbell Flyes
Set 1: 20 x 12
Set 2: 25 x 12
Set 3: 30 x 12
Set 4: 35 x 12
Set 5: 40 x 12

Wide Grip Lat Pulldown
Set 1: 50 x 12
Set 2: 75 x 12
Set 3: 105 x 10
Set 4: 105 x 10
Set 5: 105 x 10

Seated Cable Rows
Set 1: 60 x 12
Set 2: 90 x 12
Set 3: 105 x 12
Set 4: 120 x 12
Set 5: 135 x 12

Dumbbell Shoulder
Set 1: 20 x 12
Set 2: 25 x 12
Set 3: 30 x 12
Set 4: 35 x 12
Set 5: 40 x 12

Barbell Curl
Set 1: 40 x 12
Set 2: 40 x 12
Set 3: 50 x 12
Set 4: 50 x 12
Set 5: 60 x 12

Triceps Pushdown
Set 1: 50 x 12
Set 2: 80 x 12
Set 3: 110 x 12
Set 4: 140 x 12
Set 5: 140 x 12

Leg Press
Set 1: 90 x 15
Set 2: 180 x 15
Set 3: 270 x 15
Set 4: 360 x 15
Set 5: 450 x 15

Leg Extensions
Set 1: 50 x 12
Set 2: 70 x 12
Set 3: 90 x 12
Set 4: 110 x 12
Set 5: 130 x 12

Lying Leg Curls
Set 1: 50 x 12
Set 2: 70 x 12
Set 3: 90 x 12
Set 4: 110 x 12
Set 5: 130 x 10

Standing Calf Raises
Set 1: 90 x 12
Set 2: 90 x 12
Set 3: 90 x 12
Set 4: 90 x 12
Set 5: 90 x 12

Cardio:
30 second intervals for 5 sets doing 30 seconds of Box jumps then 30 seconds of rope workout with one minute rest between each set.

Workout Notes:
Boosted the workout session up to 5 sets and going to keep it that way now and am going to start changing up the workouts now each week. Still will be doing full body though Monday, Wednesday, and Friday.


Other notes:
Also started taking Muay Thai classes again and felt good to get back in there.

[mczerwik92]

Me too dude, journaling at home but slacking a bit on updating here.

Slow and steady man, think marathon not sprint.

Nice on the MT!!

uh-O, u gotz da ebolas?

Yea I will get it I posted Fridays workout and now about to hit the gym this morning after I leave work then hopefully will be going to MT class today if I am not to tired might get a little nap in after my workout.

LOLOL that's the first thing I thought but naaaa I am good. Dayquil and Nyquil work wonders and lots of sleep

Oh and BTW I found the free VMware Data Center Virtualization Fundamentals course and started studying that off there website. I am really enjoying it and learning a lot

[KENKONG]

Yea I will get it I posted Fridays workout and now about to hit the gym this morning after I leave work then hopefully will be going to MT class today if I am not to tired might get a little nap in after my workout.

LOLOL that's the first thing I thought but naaaa I am good. Dayquil and Nyquil work wonders and lots of sleep

Oh and BTW I found the free VMware Data Center Virtualization Fundamentals course and started studying that off there website. I am really enjoying it and learning a lot

Nice on the vmware find. That one is about $130 bucks and you can take it online but
there's a little less than 50 second per question so it's a rough one.

[mczerwik92]

Leg Day


Cardio

20 Minutes on Treadmill


Leg Press

Set 1: 180 x 15
Set 2: 270 x 15
Set 3: 360 x 15
Set 4: 450 x 15
Set 5: 540 x 15
Set 6: 610 x 15
Set 7: 610 x 15


Leg Curl

Set 1: 70 x 15
Set 2: 90 x 15
Set 3: 90 x 15
Set 4: 110 x 15
Set 5: 110 x 15


Leg Extensions

Set 1: 90 x 15
Set 2: 110 x 15
Set 3: 110 x 15
Set 4: 130 x 15


Hack Squat

Set 1: 140 x 20
Set 2: 160 x 20
Set 3: 160 x 20
Set 4: 180 x 20
Set 5: 200 x 20


Cardio

20 minutes on treadmill


Workout Notes:

- Started on a new workout routine so I could change it up a bit so far so good and I am liking it too. Just have to keep it consistent. Workout out week is 5 days on 2 days off

- Gonna keep at it and update my progress as I go and not slack with my posts like I have been for the past month

Supplements

- Pre-Workout: Essential AmiN.O. Energy (Green Apple)
Very tasty and I get a real good pump out of so far. Gonna stay on this one for awhile

- After Workout Recovery: Optimum Nutrition Gold Standard 100% Whey, 2 Lbs. (Pumpkin Pie)
Being that flavor was only limited time I thought what the heck and just get and surprisingly is really good!

Other Notes:

- I did mention before I was doing Mauy Thai again but it did not last long because money has been a little tight so will have to hold off for a little bit. So it is just GYM GYM GYM for me!!

[mczerwik92]

Chest and Triceps


Cardio

20 minutes treadmill


Flat Dumbbell Press
Set 1: 20 x 15
Set 2: 25 x 15
Set 3: 30 x 15
Set 4: 35 x 15
Set 5: 40 x 15
Set 6: 35 x 15


Incline Dumbbell Flyes
Set 1: 25 x 15
Set 2: 30 x 15


Straight Arm Pullover
Set 1: 25 x 12
Set 2: 30 x 12


Rope Extension
Set 1: 80 x 12
Set 2: 95 x 12
Set 3: 95 x 12


Lying Cable Extensions
Set 1: 50 x 12
Set 2: 80 x 12
Set 3: 95 x 12


Overhead Dumbbell Extension
Set 1: 25 x 12
Set 2: 30 x 12
Set 3: 35 x 12


Cardio

20 minutes treadmill


Workout Notes:
- So far so good enjoying this workout routine just have to push through the whole first week. Wednesday is rest day and Thursday I am back at it