Day 1: 4/7/2008 - Major Wimp LOL

* Squats - 10 X 135lbs, 8 X 155lbs, 8 X 155lbs
* Dead Lift - 10 ~ 95lbs, 10 X 115lbs, 10 X 115lbs
* Military Press - 8 X 65lbs, 7 X 65lbs, 4 X 65lbs
* Dumbbell Rows - 10 X 15lbs, 10 X 20lbs, 10 X 25lbs, 10 X 30lbs
* Bench Press - 10 X 65lbs, 10 x 75lbs, 10 x 85lbs
* Incline sit ups (name?) 3 sets of 10, barely.
* 10 Pull ups, 10 chin ups, and 8 dips with 45 pounds of assist

After this I was in A LOT of pain. It is obvious that 360 pounds on the leg press does not apply to free weights. Specific trageted muscles are MUCH stronger then the rest of me, so its gonna be a painful start!


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Well day 2 in the gym mostly went better. Did find out that the bar does weight 45 pounds (found some one that had a staff personal trainer, and asked them) So that means I am SLIGHTLY less wimpy then I thought.

* Squat: Three sets of 8 ~ 135lbs
* Dead Lift : 10 ~ 50lbs, 10 ~ 70lbs 10 ~ 80lbs (need to bump this up )
* Military Press : 6~85lbs , 3~ 85lbs , 4 ~75 lbs, 5 ~ 65lbs (see note)
* Dumbbell Rows : 10~30lbs, 10~30lbs, 10~35lbs
* Bench Press : 10~75lbs, 8~95lbs, 5~95lbs
* Incline Sit ups : Three sets of 10
* 8 Pull ups, 10 Chin ups , 8 Dips with 45lbs of assist



Almost got that done in an hour (including shower/change/etc). Now the idiot part. I wrote in my notes to start with 20 pounds plus bar for the military press. So I preceded to put 20 pounds... ON EACH SIDE! LOL OPs. I was wondering why I was struggling so much with something I thought I did just 2 days ago.

Feel actually BETTER after working out. Seems to have releave my soreness a bit.
_

I can't tell you how many times I've done stuff like this.

Since you're able to lift nice and strong already, you might start thinking about splitting this up a little...the big lifts can really take it out of you, so if you split it the way I'm going to suggest, you can focus on them even better.

Consider alternating these workouts with a day of rest inbetween:
Workout A:
Squat
Bench
RDL (Romanian Deadlift(
Row

Workout B:
Deadlift (conventional)
Military Press
Leg Press (one of the machines that is actually helpful)
Chin-Ups/Pullups

You can add a bicep exercise and a tricep exercise, as well as an ab or calf one at the end, if you want, but not necessary.

So one week you'd do A-rest-B-rest-A-weekend and the next week you'd do B-rest-A-rest-B-weekend

With the conventional deadlifts, as you get into the higher weights, it's better to do lower reps (like less than 6) as form breakdown happens quickly.

Good to see you lifting!

Hmm looks like I been doing the Romanian Deadlift by mistake. heh ops. I'll change that next time I am there.

I need to bump up the Rows, and the Dead Lift. Obviously back off the Military Press a notch, LOL. I think I should continue with this till I have a better feel for what is the right weights to be at.



Umm.. I cant even lift my own body weight yet, LOL.

If you could lift your own body weight just starting out, you'd be gifted indeed! It'll come.

Day 3 (approx: notes left notes in car)

* Squat: Three sets of 8 x 135lbs, 10 x 135lbs, 8 x 135lbs
* Dead Lift : Three sets of 10 x 95lbs
* Military Press : 10 x 65lbs 7x65lbs, 4x65lbs
* Dumbbell Rows : Three sets of 10x40lbs
* Bench Press : 10x95lbs, 8x95lbs, 5x95lbs
* Incline Sit ups : Three sets of 10 barely

Well I was not feeling well at all as I tried to do the bench press, and started to get nauseas and the shakes during sit ups, so I skipped the rest and headed to the locker room. Took a blood sugar reading... 63 and falling. Not good. No food down there!

I will have to bring my glucose tablets with me in the future (can I talk about them here? LOL they forbidden? LOL) ops

Not forbidden in my book.... I have them for workout use, but my current fave is some lemon/lime Gatorade powder mixed with a scoop or 2 of vanilla whey protein powder. Mmmmm. I'd like to get the orange variety--I've heard that with van whey tastes like a creamsicle,

Seriously, though, you should def have a little something before you lift. You'll have to experiment--most lifters do fine with "fast" carbs immediately pre-workout, but some do still experience a blood sugar crash. If this happens, you have to try "slower" carbs a bit further out from lifting, like 30-60 minutes away. Something like oats or a banana or a slice of bread w/meat.

Well I am a fairly brittle hypoglycemic, so I try to never go more then 2 hours with out a meal. I did eat before heading to the gym that day, and every day try to. Reading your reply has reminded me that I forgot to bring them today! OPS.

I need check around see what we have here on campus that is dirt cheap to have on hand today.

sorry... been sick. will update when I get back to the gym.

OKay first the last entry before I had to miss for a while due to life....

Trip 4

* Squat: Three sets of 9 x 135lbs, 10 x 135lbs, 10 x 135lbs
* Dead Lift : Three sets of 10 x 95lbs, 10x105lbs, 10x115lbs
* Military Press : 10 x 65lbs 9x65lbs, 6x65lbs
* Dumbbell Rows : two sets of 10x40lbs, plus 10 x 45lbs
* Bench Press : 10x95lbs, 8x95lbs, 6x95lbs
* Incline Sit ups : Three sets of 10 barely

Now for today

Trip 5

* Squat: 10 x 135lbs, 10 x 135lbs, 10 x 135lbs
* Dead Lift : 10 x 95lbs, 10x115lbs, 10x125lbs
* Military Press : 10 x 65lbs 8x65lbs, 6x65lbs
* Dumbbell Rows : 10x40lbs, 10x45lbs,10x45lbs
* Bench Press : 10x95lbs, 7x95lbs, 6x95lbs
* Incline Sit ups : 1 set of 20.
* Pull Ups - 3 at 45lbs, 10 at 65lbs of assist.
(I think my previous recordings were wrong, I think I was doing 65 not 45. Or at least after trying to do 45 today I have to believe that! LOL)

It was very crowded today. Usually I do not have to wait for free weights, but I ended up doing the work out a bit out of order (moved squat to last), and skimping on the sit ups due to competition for the benches/etc.

I think I need get some gloves! My hands hurt.

Last trip: (Friday 5/5/08)

Squat 10x135, 10x135, 10x155
DeadLift 10x125, 10x135, 10x135
Military Press: 10x65, 9x65, 7x65
Dumbbell : 10x45, 10x45, 10x45
Bench: 10x95, 9x95, 4x95
Incline Sit up - 20 (wanted to a couple sets, but to crowded)
Pull up: 10 x 65 pounds assist
Chin Up: 10x 65 pounds assist

Wont get to gym today, have to run of work early, so cant take lunch.

I think I am getting really close to nailing out the right weights for my present level. Obvious the bunch and military press are at my limits, but I think I can bump up the squat and pull/chin ups. Dumb bell rows might got to 50 next trip. Just have to see.


Have question about dead lift, but will start in new thread...

UG... really need to pack those pills had to cut out early again, but this what I got to:

Squat: 10x155, 10x165, 10x165
Deadlift: 10x135, 10x155,10x165
Mil Press: 10x65, 10x65, 8x65
Dumb Bell Row: 10x45 three times, bearly
Bench Press: 10x95, 10x95, 5x95 (failed to get bar off chest on 6, ops!)
Incline sit up: 3 sets of 10
Pull Ups: 0
Chin Ups: 0

Does it look like I am doing okay? Suggestions?