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  1. #1
    Registered User MadeonRO's Avatar
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    Cool Madeon's workout log

    Story

    I see a lot of successful stories on this website, and I want to share mine, a story not that successful but I hope it will be in the future. My experiences with the weightlifting started in university when we had free gym to train, at the beginning I started going one time a week (this was the class) after one month I started going 2-3 times a week and after that, 5 times a week until something changed in the management, and we can only attend when we had the class. After the kick out, I was going on a local gym, but I didn’t like the people over there. From here it was a break for almost a year, I started running from time to time but that was it.

    After the pause period, I started lifting again in another gym, here things were good, the equipment was kind of old, the place was small, but the energy of that place was amazing. At that time, I was training alone and sometime with my ex-girlfriend at her cardio classes. I kept running and I ended with a bad injury of my knee and that was it. One week in bed and a lot of time healing … at that time I literally quit everything.
    After two years of not doing almost anything except riding bikes 40 km I decided to start going to the gym again, I was going for one week and after that I had another bad injury on the heel (longboarding) and I wasn’t able to hit the gym again.
    One month ago, I started again, 4 times a week on the gym and sneak a cardio day over the 4 days of training. I started doing a beginner program (1 month) that will end this week.

    After that small program ends, I want to start doing Jim Stoppani's 12-Week Shortcut to Size with some minor modifications because I have a weak lower back, Romanian deadlifts and Bent-Over type of exercices hurts my lower back like crazy.
    I always was a fat guy, when I was younger my weight keeps around 80 kg’s at 15 years old, 86 when I was 18, around 100 when I hit 21, 110 when I was 24 and now at almost 27 years old, I have 123 kg’s. One and a half year ago I lost around 12 kg’s with fasting, but I put all of them back and more after the fasting quit, so I need to develop a workout habit in order to deal with the weight problems.

    So, my actual measurements are:
    Weight: 123 kg
    Height: 185 cm
    Waist size: 118 cm
    Body fat: resulted by Body Space, around 27%

    Goal

    The goal is more to transform my body instead of losing fat and look skinny, after the first month of going to the gym I started noticing that my body looks much better, and the weight is almost the same (I lost around 1 - 1.5 kg).
    What I did: working out 4 days a week (sometimes it was 6 because the starting plan was like that) and changing the diet, focusing more on protein intake instead of others. I had days when I hit 200 g of protein and 20 g of fat (high protein food, and whey protein).

    So yeah, this is the start of the “journey”, I will log here the progress pics, the food I eat, and the “modified” training I do. At the end of the week, I will put the starting pictures and the first measurements before starting. To be more accurate with the measurements I will buy a scale that measures the weight, body comp, water, muscle etc.
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  2. #2
    Registered User MadeonRO's Avatar
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    Day 1:

    BARBELL BENCH PRESS - MEDIUM GRIP
    Set 1: 40x15
    Set 2: 40x15
    Set 3: 40x15
    Set 4: 40x12
    REST PAUSE: 40x4

    BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
    Set 1: 40x12
    Set 2: 40x9
    Set 3: 40x7
    REST PAUSE: 40x2

    INCLINE DUMBBELL FLYES
    Set 1: 40x15
    Set 2: 40x15
    Set 3: 40x15
    Set 4: 40x12
    REST PAUSE: 40x4

    BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
    Set 1: 8x15
    Set 2: 8x15
    Set 3: 8x15
    REST PAUSE: 8x7

    CABLE CROSSOVER
    Set 1: 18x13
    Set 2: 18x15
    Set 3: 18x14
    REST PAUSE: 18x6

    TRICEPS PUSHDOWN
    Set 1: 18x15
    Set 2: 18x15
    Set 3: 14x15
    Set 4: 14x15
    REST PAUSE: 14x9

    TRICEPS PUSHDOWN
    Set 1: 10x15
    Set 2: 10x15
    Set 3: 10x15
    REST PAUSE: 10x6

    CABLE ROPE OVERHEAD TRICEPS EXTENSION
    Set 1: 14x15
    Set 2: 14x15
    Set 3: 14x15
    REST PAUSE: 14x6

    STANDING CALF RAISES
    Set 1: BWx30
    Set 2: BWx30
    Set 3: BWx28
    REST PAUSE: BWx16

    SEATED CALF RAISE
    Set 1: 40x30
    Set 2: 40x30
    Set 3: 40x30
    REST PAUSE: 40x25

    Carbs: 199g
    Protein: 213g
    Fat: 66g
    Weight: 121.6kg
    Waist: 117cm
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  3. #3
    Registered User MadeonRO's Avatar
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    Day 2: Pause

    Day 3:
    ONE-ARM DUMBBELL ROW
    Set 1: 14x15
    Set 2: 14x15
    Set 3: 14x15
    Set 4: 14x15
    REST PAUSE: 14x8

    WIDE-GRIP LAT PULLDOWN
    Set 1: 27x15
    Set 2: 27x15
    Set 3: 27x15
    REST PAUSE: 27x5

    STANDING PULLDOWN:
    Set 1: 50x15
    Set 2: 50x15
    Set 3: 50x15
    REST PAUSE: 50x6

    STRAIGHT-ARM PULLDOWN
    Set 1: 50x15
    Set 2: 50x15
    Set 3: 50x15
    REST PAUSE: 50x9

    BARBELL CURL
    Set 1: 15x15
    Set 2: 15x15
    Set 3: 15x15
    Set 4: 15x15
    REST PAUSE: 15x9

    INCLINE DUMBBELL CURL
    Set 1: 7.5x15
    Set 2: 7.5x15
    Set 3: 7.5x15
    REST PAUSE: 7.5x6

    OVERHEAD CABLE CURL
    Set 1: 9x15
    Set 2: 9x15
    Set 3: 9x15
    REST PAUSE: 9x5

    BENT-KNEE HIP RAISE
    Set 1: 30
    Set 2: 30
    Set 3: 30

    CRUNCHES
    Set 1: 30
    Set 2: 30
    Set 3: 30

    OBLIQUE CRUNCHES
    Set 1: 30
    Set 2: 30
    Set 3: 30
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  4. #4
    Registered User MadeonRO's Avatar
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    Day 4:

    DUMBBELL SHOULDER PRESS
    Set 1: 10x15
    Set 2: 10x12
    Set 3: 10x12
    Set 4: 10x12
    REST PAUSE: 10x3

    SIDE LATERAL RAISE
    Set 1: 6x15
    Set 2: 6x15
    Set 3: 6x15
    REST PAUSE: 6x4

    FRONT CABLE RAISE
    Set 1: 14x15
    Set 2: 14x15
    Set 3: 14x15
    REST PAUSE: 14x6

    CABLE REAR DELT FLY
    Set 1: 9x12
    Set 2: 5x12
    Set 3: 5x12
    REST PAUSE: 5x4

    DUMBBELL SHRUG
    Set 1: 10x15
    Set 2: 14x12
    Set 3: 10x15
    Set 4: 14x15
    REST PAUSE: 14x8

    SEATED CALF RAISE
    Set 1: 45x30
    Set 2: 45x25
    Set 3: 45x23
    Set 4: 45x20
    REST PAUSE: 45x8

    CALF PRESS
    Set 1: 20x30
    Set 2: 20x30
    Set 3: 20x30
    Set 4: 20x30
    REST PAUSE: 20x10

    Day 5: Pause
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  5. #5
    Registered User MadeonRO's Avatar
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    Day 6:

    BARBELL SQUAT
    Set 1: 35x12
    Set 2: 35x12
    Set 3: 38x12
    Set 4: 38x12
    REST PAUSE: 38x6

    LEG PRESS
    Set 1: 140x12
    Set 2: 140x12
    Set 3: 140x12
    REST PAUSE: 140x5

    LEG EXTENSIONS
    Set 1: 50x12
    Set 2: 50x12
    Set 3: 50x12
    REST PAUSE: 50x2

    ROMANIAN DEADLIFT - skipped
    BACK EXTENSIONS
    Set 1: BWx12
    Set 2: BWx12

    LYING LEG CURLS
    Set 1: 20x15
    Set 2: 20x15
    Set 3: 20x15
    REST PAUSE: 20x5

    BENT-KNEE HIP RAISE - skipped
    CRUNCHES
    Set 1: 20
    Set 2: 20
    Set 3: 20

    PLANK
    Set 1: 25s
    Set 2: 23s
    Set 3: 15s

    I skipped Romanian deadlifts, the lower back problems are still here. Tomorrow i have an apointment at the doctor to see what is the problem.
    Also, the training was made in the morning and the energy level was low.

    Day 7: rest
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  6. #6
    Registered User MadeonRO's Avatar
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    Day 8:

    BARBELL BENCH PRESS - MEDIUM GRIP
    Set 1: 50x11
    Set 2: 50x9
    Set 3: 50x9
    Set 4: 50x9
    REST PAUSE: 50x5

    BARBELL INCLINE BENCH PRESS - MEDIUM GRIP
    Set 1: 45x9
    Set 2: 40x9
    Set 3: 40x6
    REST PAUSE: 40x6

    INCLINE DUMBBELL FLYES
    Set 1: 10x11
    Set 2: 10x11
    Set 3: 10x11
    REST PAUSE: 10x2

    CABLE CROSSOVER
    Set 1: 14x11
    Set 2: 14x11
    Set 3: 14x11
    REST PAUSE: 14x10

    TRICEPS PUSHDOWN
    Set 1: 23x11
    Set 2: 23x11
    Set 3: 18x11
    Set 4: 18x11
    REST PAUSE: 18x9

    LYING TRICEPS PRESS
    Set 1: 15x11
    Set 2: 15x11
    Set 3: 15x11
    Set 4: 15x11
    REST PAUSE: 15x5

    CABLE ROPE OVERHEAD TRICEPS EXTENSION - machine with lots of pulleys
    Set 1: 41x11
    Set 2: 41x11
    Set 3: 41x11
    Set 4: 41x11
    REST PAUSE: 41x1

    STANDING CALF RAISES
    Set 1: BWx30
    Set 2: BWx30
    Set 3: BWx30
    Set 4: BWx30
    REST PAUSE: BWx20

    SEATED CALF RAISE
    Set 1: 45x30
    Set 2: 45x30
    Set 3: 45x30
    Set 4: 45x30
    REST PAUSE: 45x15

    Day 9: rest and medic visit for lower back pain
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  7. #7
    Registered User MadeonRO's Avatar
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    Medical visit was ok, the lower back is ok. Reason for the pain can be a bad executed exercise ... so I need to be more careful. Still have to do a radiography to be 100% sure that the pain is generated by a bad exercise.

    Day 10:
    ONE-ARM DUMBBELL ROW
    Set 1: 16x11
    Set 2: 16x11
    Set 3: 16x11
    Set 4: 22x9
    REST PAUSE: 22x5

    WIDE-GRIP LAT PULLDOWN
    Set 1: 48x11
    Set 2: 48x11
    Set 3: 48x11
    REST PAUSE: 48x6

    STANDING PULLDOWN
    Set 1: 40x11
    Set 2: 40x11
    Set 3: 40x11
    REST PAUSE: 40x6


    STRAIGHT-ARM PULLDOWN - the machine with lots of pulleys
    Set 1: 88x11
    Set 2: 75x11
    Set 3: 61x11
    REST PAUSE: 61x5

    BARBELL CURL
    Set 1: 20x11
    Set 2: 20x11
    Set 3: 20x11
    Set 4: 20x11
    REST PAUSE: 20x5

    INCLINE DUMBBELL CURL
    Set 1: 10x11
    Set 2: 10x9
    Set 3: 10x9
    REST PAUSE: 10x5

    OVERHEAD CABLE CURL
    Set 1: 14x11
    Set 2: 14x11
    Set 3: 14x11
    REST PAUSE: 14x3

    HANGING LEG RAISE
    Set 1: 19 reps
    Set 2: 15 reps
    Set 3: 15 reps

    CRUNCHES
    Set 1: 20 reps
    Set 2: 20 reps
    Set 3: 20 reps

    DUMBBELL SIDE BEND
    Set 1: 10x19
    Set 2: 10x19
    Set 3: 10x19

    DAY 11: rest
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