STATS (as of 14th January 2011)
Age: 21
Height: 6"2
Weight: 188 Lbs
I have lifted weights on occasion since as early back as 19. I would lift for a month, take 3 to 6 months off and the cycle would repeat endlessly. Basically I made little or no progress. The progress which i did make understandably faded away after the extended breaks from training. Now it is time to take it a little more seriously. I really want to pack on some mass and get the ball rolling. I will pereodically upload my pics and comments so I can keep track of my progress.
WEIGHT TRAINING REGIMENT
Monday: Shoulders and abs
Tuesday: Back and abs
Wednesday: Chest and abs
Thursday: Legs and abs
Friday: Arms and abs
LACROSSE PRACTICE (serves as cardio for me i guess)
Monday
Wednesday
Friday
Uploading the pics i took on 14th January which match with the above stats. Looking forward to seeing some gains.
Yesterday’s workout:
MONDAY: SHOULDERS AND ABS
warmup:
-3 mins brisk walk on treadmill
-2 mins of stretching
-3 sets of 10 lateral raises with 10Lbs dumbells
SHOULDERS:
-4 sets of 8, seated smith machine military presses, 30Lbs, 60Lbs, 80Lbs, 80Lbs (only got 7 on the last one)
-3 sets of 8 as i call them “alternating lateral raises” (one rep is 3 movements, 1. regularr lateral raise, 2. front lateral raise, 3. rear lateral raise) 20Lbs
-3 sets of 8, seated one armed lateral raises, 10Lbs
left deltoid started to feel sore at this point (not in a good way) so i stopped shoulders
ABS
-3 sets decline crunches with 10Lb plate
-3 sets cable crunches, 170Lbs
Overall decent workout, wish i could have worked my shoulders mroe but didnt want to injure them so i stopped. Felt a tremendous burn in the abs though
WILL UPLOAD DETAILS OF TODAYS WORKOUT AFTER I DO IT (IN A FEW HOURS)
TUESDAY: BACK
warmup:
-4 mins brisk walk on treadmill
-2 mins stretching
-2 sets of 10, light weight on lat pulldown
BACK
-3 sets of wide grip overhand pullups: 5, 4, 3
-3 sets of assisted pullups: 8,8,6
-3 sets back machine, 200lbs: 8,8,8
-3 sets heavy cable rows, 130Lbs x8, 150Lbs x8, 130Lbs x8, 130Lbs x6
-2 sets of 8 straight legged deadlifts, 95Lbs
ABS
-3 sets decline crunches with 10Lb plate
-3 sets cable crunches, 170Lbs
great workout, especially the cable rows and cable crunches
WEDNESDAY: CHEST
warmup:
-5 mins brisk walk on treadmill
-1 minute stretching
-1 set of 10 bench press 95Lbs
CHEST
-4 sets of bench press, 8x135, 2x200 (i know it doesn’t make sense but i wanted to see if i could lift 200lbs, more to fuel my ego than anything haha) , 5x185, 7x135
-2 sets of 8 on incline bench press, 95Lbs, at this point the pain in my shoulder from monday’s workout came back a little so i stopped incline
-4 sets of dumbell presses 60x4, 50x6, 50x5, 50x4
-2 sets of 10 reps dumbell flyes, 25Lbs
-1 set cable crossovers, 40Lbs, 10 reps
ABS
-1 set of decline crunches with 10LB plate
-1 set of cable crunches 170Lbs
overall not a great workout, i started out with 2 workout parters who both said "fuck this my [insert body part] hurts, im going home, so i guess i got a little disheartened. On the plus side i was glad i managed to break the 200Lbs mark on bench and my abs got a good burn even from 2 sets.
THURSDAY: LEGS
warmup:
-6 mins brisk walk on treadmill
-5 mins stretching
LEGS:
-nightmare: i injured my left leg playing lacrosse, the knee is quicte painful if i do anything too strenuous, so i did 5 sets of 6 squats using 95lbs
-12 min brish walk on treadmill
ABS:
-3 sets of decline crunches with 10LB plate
-3 sets of cable crunches, 170Lbs
workout sucked because of my knee, however i’d rather have a bad workout with low weights than injure it even more. i just concentrated on form instead. hopefully will be back to full squatting capacity soon.
FRIDAY: ARMS
warmup:
-10 mins brisk walk on treadmill (was feeling sleepy needed to wake up)
-2 mins stretching
ARMS:
-3 sets of dips, 8,8,6
-3 sets of barbell curls, 60x8, 55x8, 50x8
-3 sets of skull crushers, 65x10,8,6
-3 sets of 21’s using 50, 40, 40
ABS:
-1 set of decline crunches w/ 10lb plate
-1 set cable crunches
shitty workout, was feeling tired and worn out so stopped early. had 2 games this weekend as well, won them both, woo!
MONDAY: SHOULDERS
warmup:
-5 mins brisk walk on treadmill
-5 mins stretching (because of injury last time)
SHOULDERS:
-2 sets smith machine shoulder press, 30x8,8 (shoulders began to hurt again at this point so stopped working them, but rather than waste a workout i started working some triceps)
TRICEPS:
-3 sets of dips, 10,8,8
-4 sets of skull crushers, 75x10,10,8,7
-3 sets of dumbell pushups with legs elevated, 8,7,6
-2 sets of dumbell kickbacks, 15x10, 20x8
ABS:
-2 sets of decline crunches w/ 10LB plate
-2 sets cable crunches, 150LBS
actually a good workout despite my shoulders hurting, one of my friends (who is a beast) was there doing chest so it kind of motivated me to see him shifting so much weight. I have been nailing my diet pretty good so i am recovering fast these days. I think I will add triceps after shoudler workouts and biceps after back workouts. then keep my regular friday arm workout and see if this boosts my results.
TUESDAY: BACK
warmup:
-6 mins brisk walk on treadmill
-1 min stretching
BACK:
-4 sets wide grip overhand pullups, 5,3,3,4
-3 sets assisted pullups: 8,6,6
-3 sets on back machine, alternating grips, 170x8,170x8,200x8
-3 sets rear deltiod raises, 8Lbs, 8,8
-4 sets heavy rows, 140x8, 160x8, 160x6, 160x5
-3 sets of 8 on lat pulldown, 120Lbs
BICEPS:
-2 sets of 21’s, 45Lbs, 40Lbs
ABS:
-3 sets of decline crunches with 20Lb plate
-3 sets of cable crunches, 150Lbs, 170Lbs, 170Lbs
Really good workout, felt energized and felt stronger on back than i have ever done. May have helped that there was some good eye candy in the gym ;p I think my weight is going up too, 13 days til i take comparison pictures and measure weight difference. Can’t wait!
WEDESDAY: CHEST
warmup:
-4 mins brisk walk on treadmill
-1 minute stretching
-1 set of 10, 95Lbs on bench
CHEST:
-bench press 4 sets, 135x8, 185x6, 145x10, 135x9
-incline bench press, 95x8, 95x8, 105x8, 105x5
-dumbell press, 60x3, 50x6, 50x8, 50x8
-dumbell flyes, 25x8, 25x8
ABS:
-3 sets decline crunches with 20Lb plate
-3 sets cable crunches, 170Lbs
Really good workout, i really feel like increasing the volume of chest exercises will help me feel even more torn up in the chest tomorrow, because previous workouts have not workrd my chest to its full potential. Adding that extra 10Lbs to incline bench really helped me feel the stretch in the muscle too.
FRIDAY: ARMS
can’t work out, gym closed for homecoming weekend 
i will have to fit them in somehow…
FRIDAY: ARMS
-no workout, gym closed for homecoming weekend -_- i will have to fit them in somehow within the next few days
SUNDAY: ARMS TAKE 2 (since gym was closed friday and i was on the road all day saturday for lacrosse game)
warmup:
-4 mins brisk walk on treadmill
-1 minute stretching
ARMS:
-4 sets of dips: 12,10,8,8
-4 sets of 21s, 40Lbs, 45Lbs, 45Lbs, 50Lbs
-4 sets of skull crushers, 60x10, 70x10, 70x8, 70x6
-2 sets hammer curls 30Lbs, 6, 6
-1 set ez curls, 40Lbs
-2 sets decline pushups, 8, 8
No abs i was getting real hungry and lacking energy by the end, but i feel like i got a decent workout and also its better than just abandoning my friday arm session.
MONDAY: SHOULDERS
warmup:
-4 mins brisk walk on trreadmill
-4 mins stretching
-3 sets lateral raises with 5Lb dumbells
SHOULDERS:
-1 set of military press on smith machine, 20Lbs 8 reps
-4 sets military presses with 35Lbs dumbells, 12, 10, 8, 7
-3 sets cable lateral raises, 20Lbs x 10, 10, 8
-2 sets calbe rear lateral raises, 20Lbs x 10, 10
ABS:
-3 sets decline crunches with 25Lb plate
-3 sets cable crunches, 170Lbs
Breakthrough! i’ve worked out that it is the smith machine that keeps injuring my shoulder, it seems to force my shoulders into a motion path that is not natural to them, regardless of whether i do barbell behind or in front of my head. Good workout, really enjoyed the cable work which was something new for my shoulders and game me good freedom in terms of range of motion.
TUESDAY: BACK
warmup:
-4 mins brisk walk on treadmill
-1 min stretching
BACK:
-3 sets of wide grip pullups, 6, 4, 3
-3 sets lat pulldown, 120Lbs x8,8,7
-3 sets of assisted pullups 100Lbs help, 11, 8, 7
-3 sets on back machine, 150x8, 150x8, 200x8
-4 sets heavy rows, 140Lbs x 8,8 160Lbs x6, 5
-3 sets stiff legged dealifts, 95Lbs x 7,5,5
ABS:
-2 sets decline crunches with 25Lbs plate
-2 sets cable crunches, 170Lbs
Quite good workout, could really feel the outer lats being worked, especially because i hit rear deltiods the day before. by the end i felt my grip starting to go though, especially when doing the stiff legged deadlifts i had to set the weight down otherwise my hands were going to drop it.
