- Joined
- Jan 14, 2009
- Messages
- 8
Well I thought I would start logging my routine so I can get some constructive criticism and more importantly some helpful tips.
When I first started exercising (will be 2 years ago this coming July), my goal was to lose weight and have a somewhat lean build. I was successful in accomplishing this task, as I lost 47 pounds having went from 199 to 152lbs in about 7 months with almost perfect dieting and high intensity cardio/lifting. What a great feeling, let me tell you!
I stand right now a little over 20lbs of muscle and fat more from where I stopped doing consistent cardio, hovering around 175ish. Although I would like this number to go up, I would also like to see some great strength gains. The routine I have been doing the last few months is as follows:
Monday - chest
Tuesday - back
Wednesday - Off
Thursday - Shoulders or Bi's/Tris
Friday - Bi's/Tri's
Weekend - Off
Typically 3-4 exercises per body part and 3-4 sets per exercise.
Tis routine just isn't satisfying anymore, to me. I'm not seeing results and It seems I get tired way too quickly.
I have been doing A LOT of reading on these forums at what other people are doing for strength training and putting on muscle mass.
DC training has caught my attention however maybe I just don't know how to incorporate it into the routine I just started. Please see below and advise:
Notes:
- This log does not include warmups
- I go to Failure on ALL sets
- Weight x Reps x Sets
==============
Monday 4/12/10
*Chest*
Incline DB Press
70x5x3
70x4x2
Pec Deck
120x6x1
130x6x1
130x5x2
*Shoulders*
Seated Military Press
140x5x3
140x5x2
90x7x1
*Triceps*
V-Bar Pushdowns
120x8x1
140x8x5
*Back*
Wide Grip Pulldowns
138x8x1
150x5x2
140x5x3
*Deadlifts*
225x8x1
275x5x1
295x5x1
305x5x1
=================
Wednesday 4/14/10
*DB Curls*
35x6x4
35x5x1
*Reverse Curls*
40x8x4
45x6x1
*Toe Press* - 5 second hold
315x12x1
405x8x5
*Leg Extensions*
140x12x1
140x10x1
140x8x1
*Squats*
135x8
175x4x4
==============
I haven't done legs in a while so as you can imagine, they are pretty F*ckin sore.
I'm used to a routine where i'm going slow, about 2-3 seconds per rep. Where as with this routine it seems i'm going faster. This routine forces me to have an "intense" mentality - that I shouldn't be worried about going slow on the positive or negative, but concentrate more on completing the rep and putting weight up, and shorter rests - as DC training calls for.
Thanks!
-Dan
When I first started exercising (will be 2 years ago this coming July), my goal was to lose weight and have a somewhat lean build. I was successful in accomplishing this task, as I lost 47 pounds having went from 199 to 152lbs in about 7 months with almost perfect dieting and high intensity cardio/lifting. What a great feeling, let me tell you!
I stand right now a little over 20lbs of muscle and fat more from where I stopped doing consistent cardio, hovering around 175ish. Although I would like this number to go up, I would also like to see some great strength gains. The routine I have been doing the last few months is as follows:
Monday - chest
Tuesday - back
Wednesday - Off
Thursday - Shoulders or Bi's/Tris
Friday - Bi's/Tri's
Weekend - Off
Typically 3-4 exercises per body part and 3-4 sets per exercise.
Tis routine just isn't satisfying anymore, to me. I'm not seeing results and It seems I get tired way too quickly.
I have been doing A LOT of reading on these forums at what other people are doing for strength training and putting on muscle mass.
DC training has caught my attention however maybe I just don't know how to incorporate it into the routine I just started. Please see below and advise:
Notes:
- This log does not include warmups
- I go to Failure on ALL sets
- Weight x Reps x Sets
==============
Monday 4/12/10
*Chest*
Incline DB Press
70x5x3
70x4x2
Pec Deck
120x6x1
130x6x1
130x5x2
*Shoulders*
Seated Military Press
140x5x3
140x5x2
90x7x1
*Triceps*
V-Bar Pushdowns
120x8x1
140x8x5
*Back*
Wide Grip Pulldowns
138x8x1
150x5x2
140x5x3
*Deadlifts*
225x8x1
275x5x1
295x5x1
305x5x1
=================
Wednesday 4/14/10
*DB Curls*
35x6x4
35x5x1
*Reverse Curls*
40x8x4
45x6x1
*Toe Press* - 5 second hold
315x12x1
405x8x5
*Leg Extensions*
140x12x1
140x10x1
140x8x1
*Squats*
135x8
175x4x4
==============
I haven't done legs in a while so as you can imagine, they are pretty F*ckin sore.
I'm used to a routine where i'm going slow, about 2-3 seconds per rep. Where as with this routine it seems i'm going faster. This routine forces me to have an "intense" mentality - that I shouldn't be worried about going slow on the positive or negative, but concentrate more on completing the rep and putting weight up, and shorter rests - as DC training calls for.
Thanks!
-Dan
