Workout Plan

[ZesteR]

hey Ich, have you been working out? if not, whats up? if so, how's it going?

 

I have been working out lightly at home w/ my g/f. Doing biceps, tris, chest, core, and now that my shoulder is better them too.

 

I feel the weights getting easier, but my core is giving me problems with toning. It's a much slower process. ugh

[ich bin ein berliner]

Im back:

 

Im laid off from work for a month and i figure this would be a good time to get back into working out. I'll have to give zester a call to see if he wants to start this up again. Im just doing my short workout to get motivated again but i'll be posting my workout in the next few days. I'm excited to get back on the wagon

[ich bin ein berliner]

ive been working out on a consistant basis for two weeks now so just for records im going to post my current weights im working at

 

curls:

10 reps @ 16 lbs x 3 sets

 

close handed curl bar bench:

12 reps @ 36 lbs x 3 sets

 

wide curl bar curls:

12 reps @ 26 lbs x 3 sets

 

skulls:

12 reps @ 30 lbs x 3 sets

 

----

bench:

12 reps @ 26 lbs x 3 sets

 

rows:

12 reps @ 36 lbs x 3 sets

 

incline bench:

12 reps @ 20 lbs x 3 sets

 

reverse pullups:

6 reps x 3 sets

 

dumbell fly:

12 reps @ 10 lbs x 3 sets

 

reverse bench: 10 reps x 3 sets (no weight)

 

 

very lazy but im getting more motivated. I've just been doing upper body so im going to start my legs today. After I get a good leg and upper body workout i'll start doing abs. i also need to add 1 more workout for my biceps and tris for my workout.

Edited February 2, 2008 by ich bin ein berliner

[ZesteR]

It has been so cold in my workout roon, i have just been taking the exercise ball, and elastic stretchy thingy and working out with them.

 

I'm really focused on getting my abs back more than anything. (not they are gone, but i want then washboard)

[ich bin ein berliner]

it has been a year and this thread has remained useless. I'm going to start working out again and im going to use this forum to log my progress. Thank god that all the info is still here because i threw out all of my other logs for working out. Glad I don't have to draw up a new one. I'm going to start out the same time as last, start slow and work myself into it. Can't wait.

[ich bin ein berliner]

day 1 workout 2/6/09

 

db bench: 26 lbs / 10 reps

26 lbs / 12 reps

26 lbs / 12 reps

 

Curls: (10 lbs / 14 reps) x 3

standing flys: 10lbs/12 reps

 

 

 

2/16/09

 

skulls 12 @ 26 lbs x 3

rows 12 @ 30 lbs x 3

reverse curls: 12 @ 20 lbs x 2

 

abs

[ich bin ein berliner]

Started Workout 11/14/09

 

Second day:

skulls 12@26x3

rows 12@30x3

reverse curls 10@26

10@20x2

 

abs

[ich bin ein berliner]

2/4/10

 

DB BENCH: 12X3@26

CURLS: 14X3@10

STANDING FLYS: 12X3@10

BUTTERFLYS: 12X3@10

[ich bin ein berliner]

2/04/10

 

skulls:12@26x3

rows:12@30x3

reverse curls:10@20x3

closehadned bench:14@20x3

[ich bin ein berliner]

2/9/10

 

lunges 10 reps each leg @ 10 lbs each hand x 3

shoulder press: 12@10x3

inc bench: 12@10x3

squats:12@10x3

Edited February 11, 2010 by ich bin ein berliner

[ich bin ein berliner]

2/15/10

 

db bench:12x3@30

curls:13x3@10

standing flys:12x310

butterflies:12x3@10

curlbar:12x3@10

pushups:7x3

[ich bin ein berliner]

2/18

 

skulls:12@26x3

rows:12@30x3

reverse curls:10@20x3

closehanded bench:14@25x3

reverse pushups: 10x3

[ich bin ein berliner]

lunges 10x3@10

shoulder press 12x3@10

inc bench 12x3@10

squats 12x3@20 (per hand)

db bench 12x3@30

curls 14x3@10

standing flys 12x3@10

butterflys 12x3@10

curlbar 12x3@16

pushups 7x3

 

2/25/10

 

db bench 12x3@30

curls: 13x3@10

standing flys: 12x3@10

curl bar: 12x3@26

pushups: 12x2, 4x1

hammer curls: 10x3@10

 

3/4/10

2mi run

 

skulls: 12x3@30

rows: 10x3@40

reverse curls: 12@20x3

closehanded bench: 12x3@40

reverse pushup: 10x2, 8x1

[ich bin ein berliner]

3/8/10

 

db bench: 10x3@36

curls:10x3@16

flys: 12x3@16

curl bar: 10x3@30

pushups: 10x3

hammercurls: 10x3@10

 

next workout, higher reps

[ich bin ein berliner]

4/8/10

 

db bench 12x3@30

curls 13x3@10

butterfly: 12x3@16

standing flys: 12x3@10

curlbar: 12x3@20

pushups: 8x3