JHUSE2 - Training Log 2010
 

I have been working on this routine for a couple of days. Before I would work every major group a little everyday. I am changing the routine because I am not getting the results I want and I am feeling burned out. I plan on implementing the routine starting on Monday, Jan. 4, 2010. I am posting now to get some feedback on it and try to refine it using y'all experience. I will be doing 4-5 sets with 10-12 reps.

Week One
Mon.- Chest:
Flat DB Press
DB Flys (Flat and Inclined)
DB Pullovers
BB Pullover
Bench Press - (Close grip and Incline)

Tues.- Shoulder, Back & Neck:
Front and Back Press
Arnold Press
Front BB Raise
Front DB Raise
Bent over Lat. Raise
Standing Lat. Raise
Upright Rows
Bent Rows
DB Rows
DB Shrugs

Wed.- Core (ABS): Active Rest
Sit-ups
Leg Lifts - Flutter Kicks
Push-ups
Chin-ups

Thurs.- Legs:
DB Squats
Good Mornings
DB Calve Raises

Fri.- Arms:
BB Curls
BB Rev. Curls
Hammer Curls
Wrist Curls
Seated DB Tri. Extention
Weighted Tri. Dips

Sat. & Sun. - REST

Workout 2010
 

This is the routine I am going to start with. I will use this until it doesn't work for me. I have posted Beginning pics on this thread as well as in my albums. I have also posted my beginning measurements.

Week One
Mon.- Chest:
Flat DB Press
DB Flys (Flat and Inclined)
DB Pullovers
BB Pullover
Bench Press - (Close grip and Incline)

Tues.- Legs & Neck
Legs: Deadlifts
DB Squats
Good Mornings
DB Calve Raises
Neck: Upright Rows
BB Shrugs or DB Shrugs

Wed.- Core (ABS): Active Rest
Sit-ups
Leg Lifts
Flutter Kicks
Push-ups
Chin-ups

Thurs. – Shoulder & Back:
S: Front and Back Press Week 2: Arnold Press
S: Alt. Front DB Raise Week 2: Front BB Raise
S: Bent over Lat. Raise
S: Standing Lat. Raise
B: Bent Rows
B: DB Rows


Fri.- Arms:
BB Curls
BB Rev. Curls
Hammer Curls
Wrist Curls
Seated DB Tri. Extension
Weighted Tri. Dips

Sat. & Sun. - REST


Chest: 40.5"
Shoulders: 44.5"
Waist: 38"
Biceps: 14.5"
Forearms: 12.5"
Thighs: 23"
Calves: 16.5"

I will update these measurements every week.

Thank you, Jhuse2

before i tear through this, what is your goal, and how long have you been lifting consistently

Day One - Jan.4, 2010
 

I have been lifting for about 8 months consistantly. I haven't really lifted in the last two weeks because I moved to a different house and today is when I decided to get back into it. Like I posted before, I don't go to a gym and I try to do everything at home without a spotter.

Chest:
DB Press
35lbs. 2x12
40lbs. 1x12
45lbs. 1x8

DB Flys
25lbs. 1x12
30lbs. 1x12
1x10
35lbs. 1x8

DB Pullovers
35lbs. 2x12
45lbs. 1x9
50lbs. 1x7

Bench Press
110lbs. 2x12
125lbs. 1x8
135lbs. 1x5

Military Press
60lbs. 2x12
70lbs. 1x10
75lbs. 1x8

It is hard for me to max out because of my situation. All are my numbers a the most reps that I can do safely.

If anybody has any ideas about how to improve my situation, please feel free to tell me.

Thanks, James

well my first thing is what is your progression scheme, also you seem to be attempting the bodybuilder type routines from the magazines and in some cases beating a dead horse. So aside from deciding on a progression scheme, i would recommend cutting out some of the redundant exercises, and possibly lowering the volume. taking todays workout for example, i would restructure it to look more like this

Incline DB Press- 2-4x4-6
DB flyes- 2-3x8-10
DB pullovers- 2-3x10-12
DB shoulder press- 3-4x4-6

Also another tip is to make sure you have a good reason for including each exercise

That look good thanks, Grimm. That is why I like the forum. People will help and offer constructive critisism. I have one question...
How do you read this:
Incline DB Press- 2-4x4-6
DB flyes- 2-3x8-10
DB pullovers- 2-3x10-12
DB shoulder press- 3-4x4-6
I don't understand the rep. and set and how much weight.

well the numbers on the left side of the x are sets, so for Incline DB press for instance you would do between 2 and 4 sets, and the number on the right side is reps. You could start at 2 sets of four, and then add reps or sets until you hit the higher number of either side, which would allow for progression. Also because each exercise is performed with dumbbells you dont really have to worry about getting trapped, so you can train harder. The weights are up to you, but pick a weight that would be challenging to do for all reps the reps of each set. Remember this is only a suggestion, and could easily be changed depending on specific goals, if you give me something to work with as far as goals, i could help you set up an even better routine.

P.S. If you wish to train with barbells instead, but cant get a power rack, look into getting some saw horses or something similar that you can put next to the bench to avoid getting stuck under the bar.

That is a good idea. I never thought about that.
Thanks, James

Jhuse...I've workout out my entire life without a spotter. It's a fine art learning to progress and not training to failure. I still hit failure on one set a month. Just be prepared for that possibility at all times. You never know when the best set will get detailed by a sneeze or muscle spasm. For exercises like the bench, practice dumping the weight or sliding the bar to the left or right.

Do you train in an apartment, or in a basement or garage?

any way you could get a power rack? they make training alone a lot safer and can go heavy.

i used to use one constantly til i found a reliable training partner