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Old 12-03-2013, 09:16 PM   #1
Regularity
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Default My beginner's log

Here is my first log!

I have been lifting for 3 months. Goals:

Gain some strength
Stay healthy and injury-free
Learn proper form

My routine: full body, 3 days a week; along with 3 days a week of bicycling for fun and cardio. Upper body is particularly weak due to elbow & shoulder injury about a year ago.
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Old 12-03-2013, 09:22 PM   #2
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Default

12/3/13

Trap bar deadlift:
135x10
185x5
225x3
245x7
245x7
Made my reps but VERY hard

DB bench:
47.5x10
55x3
60x9
60x9
60x9

DB row:
80x9
80x9
80x9

Seated DB press:
47.5x9
47.5x9

Chin up:
BWx4
BWx3
1st time substituting these for curls.

Parallel bar leg raise:
BWx25
BWx15
Not enough for 2nd set, but took shorter rest than usual.
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Old 12-05-2013, 09:58 PM   #3
Regularity
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Default

12/5/13:

Squats
45x12
115x8
155x5
175x3
185x5
155x20
Neck hurt a little. Still need more depth.

Incline DB press
45x8
50x5
55x9
55x9
55x9

Barbell row
135x9
145x9
145x8

Standing calf machine
180x30
250x25

Ab rollout
10
10
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Old 12-07-2013, 10:22 PM   #4
Regularity
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Default

12/7/13:

Clean & press
65x10
85x4
95x2
100x7
100x7
100x7

Assisted pull-ups: heavy band
5,5,4,4

Weighted push-up:
30x11
30x9

EZ bar curl:
60x10
60x9

Assisted dip: light band
8,9

Weighted plank:
30x75 seconds
30x45 seconds

Side plank:
60 seconds each
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Old 12-08-2013, 09:35 PM   #5
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Solid work. Will be following alone. Good luck reaching your goals.
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Old 12-09-2013, 12:07 AM   #6
Regularity
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Thanks
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Old 12-10-2013, 08:15 PM   #7
Regularity
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Join Date: Nov 2013
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Default

12/10/13

Trap bar deadlift:
135x8
185x5
225x3
245x2
255x7
255x7
Felt a little better than last week's 245lbs

DB bench:
45x10
52.5x5
60x3
65x9
65x7
65x8
+5 lbs per DB from last week but missed reps. Keep this weight next week.

DB row:
85x9
85x9
85x9(right)/7(left)
+5 lbs from last week

Seated DB press:
50x9
50x9
+2.5.lbs from last week

Chin up:
BWx5
BWx4
+1 rep per set from last week

Parallel bar leg raise:
BWx30
BWx25
Maybe try ankle weights.
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Old 12-10-2013, 09:03 PM   #8
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Nice work mate, well done
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Old 12-11-2013, 10:09 AM   #9
Regularity
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Join Date: Nov 2013
Location: SoCal
Posts: 137
Training Exp: Novice
Training Type: Fullbody
Reputation: 1210
Regularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good postsRegularity has made some good posts
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Thanks
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Old 12-11-2013, 01:29 PM   #10
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Default

Great start to you log man! keep it up
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