Workout Plan

[ich bin ein berliner]

4/1 Swim Lift Day 2

upright row: 12 @ 20 lbs

10 @ 20 lbs

incline lunge: 12 @ 25 lbs

10 @ 25 lbs

backwards lunge: n/a

 

circuit

db shoulder press 10 @ 20 lbs x 2

negative pull ups 10 @ 0 lbs x 2

db bow and arrow: 10 @ 20 lbs x 2

push ups: 10 @ 0 x 2

 

tri extensions: 14 @ 28 lbs x 2

butterfly: 8 @ 33 x 2

 

different workout = shocking the body

[ZesteR]

4/2

Biceps

 

Alternating Dumbell Curls:

8 @ 20 x 1

8 @ 25 x 2

 

Standing Curls:

12 @ 40 x 2

12 @ 50 x 1

 

Standing Reverse Curls:

12 @ 30 x 2

12 @ 40 x 1

 

Curl Bar Preacher Curls:

12 @ 30 x 1

12 @ 40 x 1

5 @ 50 x 1

 

Forearms

 

Behind-the-Back Wrist Curls:

12 @ 45 x 1

12 @ 55 x 1

12 @ 65 x 1

 

Dumbell Wrist Curl

12 @ 20 x 2

12 @ 25 x 1

 

Lower Abs

 

Hanging Knee Ups

20 x 2 w/ 10 second rest in between

20 x 2 w/ 10 second rest in between

 

Weight: 125.8

 

I'm headed home to finish my ab workout.. adding the extra 5 reps per set is definitly a workout now. I can't wait to get to 30! My forearms are very tired and I'm happy with 5 reps at 50lbs on the preacher curls. Higher weight / less reps will def. help me get the mass I want. I ran out of milk, so I will only have one shake today. I am feeling kind of sick from allergies. My nose juices have ran down the back of my throat and I keep coughing, but working out makes me feel more energetic right now. I also did not eat lunch yet.

 

Ich, nice workout, that seems very cardio demanding, I hope it works out like it use to.

Edited April 2, 2007 by ZesteR

[ich bin ein berliner]

day 3 4/3

 

side lunge: 8 @ 25 x 2 (raise to 30)

box squat: 10 @ 40 x 2 (raise to 50)

 

inc bench: 10 @ 20, 12 @ 20

paired with

alt db fly: 10 @ 10, 12 @ 10 (raise to 16)

 

circuit

db bench: 10 @ 30 x 2

db front raise: 10 @ 10 x 2

db row: 10 @ 36 x 2

db side raise: 10 @ 6, 10 @ 10

 

yea this workout is more cardio demanding. works well though, gets my heart pumping and makes me more intense.

[ZesteR]

I did not workout yesterday. I am feeling under the weather. My head is blocked, my nose is blocked and I keep sneezing. Now my mornings consist of hacking up a lung b/c of allergies and i dont know what else. I'm going to attempt to workout after I do some homework. I took my medz and shakes, but we'll see.

[ZesteR]

I'm currently at work, 12 hour shift... ugh. I am hearing good news about work, but school is closed for holiday recess. So I wont be able to go lifting at the gym til tuesday. OUCH. I will attempt to do some sort of ab workout with pushups and something to break a sweat and drink my shakes.

[ich bin ein berliner]

day 1: 4/5

leg extensions:

12 @ 36

12 @ 36

10 @ 54 < 12 lb difference

 

flat bench paired w/ pitcher squat

bench: 10 @ 40 lbs x 2 < 10 lb difference, 25% increase

pitcher: 10 @ 20 lbs x 2 < 10 lb difference, 50% increase

plate lunge: N/A

 

Circuit

Db incline: 10 @ 20 lbs x 2 < 4 lb increase, 25%

Rows: 10 @ 40 x 2 < 10 lb increase, 25%

plate raise: 10 @ 25 x 2

inverted row: 10 @ 5 x 2 < 5 lb added to set, 50% increase

 

my free weights suuuuuck. i either gotta invest in more plates or just better dumb bells. if im going to start db benching over 40 lbs, its gonna get ugly with the weight distribution on the hand bars. ive never free weight benched more than 40 lbs before so it hasn't been a problem. sorta a good problem to have tho =)

Edited April 7, 2007 by ich bin ein berliner

[ich bin ein berliner]

day 2: 4/6

 

upright rows paired with incline lunge

rows: 12 @ 30 lbs x 2

incline lunge: 12 @ 40 lbs x 2

backwards lunge: 8 @ 40lbs x 2

 

circuit:

db shoulder press: 10 @ 20 x 2

negative pullups: 10 x 2

db bow and arrow: 10 @ 20

10 @ 26

push ups: 10 x 2

-----

tri extensions: 14 @ 28 x 3

[ich bin ein berliner]

day 3 4/9

 

side lunge: 8 @ 40 lbs x 2

box squat: 10 @ 60 lbs x 2

incline bench paird with alt db fly

bench: 8 @ 20

12 @ 20

db fly: 8 @ 10

12 @ 10

 

circuit:

db bench: 10 @ 40 lbs x 2

db front raise: 10 @ 10 lbs x 2

db row: 10 @ 50 x 2

db side raise: 10 @ 6 lbs x 2

 

zester you better post up tomarrow or i'm going to put my foot up your donkey

Edited April 10, 2007 by ich bin ein berliner

[ZesteR]

Doh, when I read that was yesterday. I didnt see it was posted 2 days ago.

Well, today I did a double workout, with less rest time inbetween. It was a good cardio b/c I was sweating. But I tired quickly and I could not do 2 workouts in one hour. I ended up doing more weight less reps. I had a guy there help me with bench, which was motivation in getting up more weight safely.

 

4/11

Chest

 

Bench Press

12 @ 105 x 1

10 @ 115 x 1

3 @ 135 x 2

 

Dumbbell Press

12 @ 40 x 2

10 @ 45 x 1

I realize this is actually the weight of the dumbbell.. i'm using two which means 80lbs.. it's just easier for me to remember.

 

Machine Bench Press

10 @ 130 x 1

8 @ 130 x 1

 

Biceps

 

Standing Dumbbell Curls

12 @ 25 x 1

11 @ 30 x 1

8 @ 30 x 1

 

Standing Curl Bar Curls

12 @ 40 x 1

12 @ 50 x 2

 

Abs

Workout with the ball.. It keeps changing, but today I did 30 crunches, then 15 to each side, 30 more crunches ::rest:: 15 more crunches.

 

Lower Abs

 

Hanging Knee Ups

20 x 2 w/ 10 second rest in between

20 x 2 w/ 10 second rest in between

 

Weight: 125.8 lbs

 

I was tired b/c I only had a shake for breakfast.. no carbs. So I ate a decent sized hoagie at my CIS Club meeting with MS. I took another shake at home.. tried to stay away from the good choc. candy. which I did. I plan on eating a good meal tonight at work. Another note, I never was able to lift 135 bench 6 times in one day. I am proud of that, but next time I will give myself a longer rest in between workouts to recoup.

Apologies for not posting up... I will def. make up for it in hard work this week and next.

Edited April 11, 2007 by ZesteR

[ich bin ein berliner]

********************************************************************************

*************

Reached One Month of continuous workouts, will meet my personal best in 2 weeks.

********************************************************************************

*************

 

day 1: 4/11

leg extensions: 10 @ 36

10 @ 54

8 @ 75

 

flat bench paired with pitcher squats

bench: 10 @ 50 lbs

8 @ 50 lbs

squat: 10 @ 20 lbs

8 @ 20 lbs

 

plate lunge: short on time, skipped

 

circuit:

db incline: 10 @ 26 lbs x 2

bent over row: 10 @ 36 x 2

plate raise: 10 @ 25 x 2

inverted row: 10 @ 10 lbs x 2

 

im slacking on abs, again short on time. i'm going to try to do them every day.

 

my chest is becoming more defined, very happy with that. I think when i start dumb bell benching around 65-70 lbs, that I will have decent pec tone. (I've never dreamed of free weight benching 140 lbs total, most I've done before this workout was 70 total. As of now, my record is 100.) As of right now I have maxed out my dumb bells for benching. It is impossible for me to put more than 50 lbs on my hand bars without making a mis-balanced pairing. I am talking to my brother about considering buying a 100 dollar weight set with a 45 lb bench bar, 250 lbs in weights and two individual hand bars. This will be a crucial stepping point for my progression. Depending how long this will take to purchase, I might have to increase reps from 10 to 12-15 or add one or two workouts to my circuit to tire me out. Putting down 50 bucks for weights will be the same as a full membership to a local gym with lots of equipment for 3 months, so in order for me to make it worth it, I will have to work out at least three months after the purchase to reap benifits.

 

Zest, glad your back into it. If you want to eat your candy, do it at lunch time. It'll give you the rest of the day to burn it off. I'm lucky, I don't like sweets. I just need to watch myself when I drink alot and want to pig out at the end of the night.

[ZesteR]

quick note...

 

check ur local ads... with gym weights.. a lot of ppl buy them, then dont do anything but let them collect dust. you might find a good set that someone has rarely used for a lot cheaper than brand new.

 

I need to figure out something for the summer.. I dont know if I will have access to the college gym b/c of work right after early morning classes.

Edited April 12, 2007 by ZesteR

[ZesteR]

4/12

 

Back

 

Seated Cable Rows

12 @ 136 x 1

12 @ 156 x 2

 

Dumbbell Rows

12 @ 40 x 2

12 @ 45 x 1

 

Reverse Sit-ups

12 @ 10 x 3

 

Straight-Arm Pull down machine not accurate

12 @ 70 x 1

12 @ 80 x 1

12 @ 90 x 1

 

Sitting Machine Rows

8 @ 100 x 2

I doubt this is accurate too...

 

Abs

 

Ball

30 crunches, then 15 to the left and right, 15 more crunches

Lower Abs

Hanging Knee Ups

25 x 2 w/ 10 second rest in between

25 x 2 w/ 10 second rest in between

 

Weight: 126.2

 

I keep adding more reps with my abs... it's getting pretty hard, but I'll get use to it. My shoulder has been acting up pretty bad the past two days. When I lift, I don't feel it.. but when I have to shift in my car or reach out and push a door open.. man it is annoying pain.

Edited April 13, 2007 by ZesteR

[ich bin ein berliner]

day 2 4/14

 

upright row paired with incline lunge

row: 10 @ 40 lbs x 2

incline lunge: 10 @ 40 lbs x 2

backwards lunge: n/a

 

circuit:

db shoulder press

10 @ 26 lbs x 2

negative pullups 10 x 2

db bow and arrow: 10 @ 30 lbs x 2

push ups: 10 x 2

 

exaust set:

tri pulldowns: 14 @ 28

8 @ 44

8 @ 44

 

curls:

8 @ 26 lbs x 2

 

abs: going to start doing them every day

[ich bin ein berliner]

'maintenance' workout

 

curls alt close handed bench

curls: 12 @ 20 lbs x 3

close handed bench: 12 @ 46 x 3

 

abs

[ZesteR]

On Friday, I did not workout b/c of my shoulder.. it was Tricep and Shoulder day...

I took it easy. I did some tricep extensions and skull crushers. I did abs on the ball also.. So it wasn't a wasteful day, just sucks that my shoulder still hurts.

[ich bin ein berliner]

thats cool man take it easy on it.

 

i wanted to quit when i thought about working out this morning but i did it anyways. i didnt feel like quitting when im so close to six weeks. i worked out really hard today and i feel really good right now. just all of the crap with the semester ending soon is getting to me. i needed the workout. im glad i stuck with it.

 

day 3 4/17

 

side lunge: 8 @ 40

8 @ 60

 

box squat: 8 @ 60 x 2

incline bench paired with alt db fly

incline: 8 @ 26

10 @ 26

fly: 8 and 10 @ 16

 

circuit:

bench: 10 x 50 x 2

db front raise: 10 @ 10 x2

db row: 10 @ 60 x 2

db side raise: 10 @ 10 x 2

 

about 12 minutes of abs, glad im doing them after my workout

 

gotta shower and head off to school for the day

[ZesteR]

Hey man, I hear ya.. I just want to stop sometimes. I love it when I'm in there.. but I have two tests, two quizes, one java program, and a whole lot more due b/c of the end of the semester.. I have been spending my time at the labs, instead of lifting. My shoulder needs the rest. I can move it, but it gets VERY tired and weak from just normal stuff I do. But.. it's on the up and up. I hope to be back to normal by the end of the week.

 

I have been doing my abs mostly, b/c I dont want to slack on them. I'm starting to see much improvement.. and the day I stop doing them, is the day it's back to the old way.

 

glad to hear you're keeping with it!! GOOD LUCK with your semester.

[ich bin ein berliner]

one more week and i'll tie my 6 week personal goal

 

again i didn't feel like working out again but it seems the more i don't want to work out, when i start, the harder i push myself. I think for the next week I am going to just maintain weight instead of trying to increase, i may have torn some of my shoulder, it already hurts after i worked out. its possible that i was too dehydrated too so i'll keep tabs on it

 

day 2 4/19

 

upright row paired with incline lunge

row: 10 @ 50 x 2

lunge: 10 @ 60

8 @ 60

 

circuit

db shoulder press: 10 @ 26 x 2

negative pullups: 10 @ 0 x 2 (i dont have a belt to add weight to myself while suspended so I am just lowering myself slower)

db bow and arrow: 10 @ 36 x 2

push ups 10 x 1

6 x 1 (exausted shoulders hurt)

 

10 mins of abs

[ZesteR]

My shoulder has full range of movement again... but when i motion like i'm guerrilla pressing something.. it still hurts. it's very weak and gets tired even if i'm raising my hand.... I'm just going to take it easy until monday and slowly work on lifting lift, while watching it.

[ich bin ein berliner]

day 3 4/23

side lunge: 8 @ 60 x 2

box squat: 8 @ 60 x 2

inc bench p/w alt db fly

inc bench: 8 @ 30 x 2

alt db fly: 8 @ 20 x 2

 

circuit

db bench: 10 @ 50 x 2

db front raise: 10 @ 10 x 2

db row: 10 @ 60 x 2

db side raise: 10 @ 10 x 2

 

no abs im lazy off to work

 

zester we talked today. your broke, no car and u have school to pay for... take care of your priorities and then jump back on. this is my last work out of this exact plan. i'm going to draw one up tomorrow while im at school. im going to focus on similar muscle groups in one day and alternate exercises. i wanna do high reps, low weights to get myself super toned. peace

[ich bin ein berliner]

worked out april 21st, too lazy to type out the workout, im gonna be on a new workout tomarrow anyways.

[ich bin ein berliner]

new workout. alternating workouts. i want to focus on two opposing muscle groups for the workout. my first day is bicep, tricep, second day will be pecs and lats and my third day will be legs and shoulders. i'm getting a pillates workout from my old swim coach so when i get that i'm going to try to work my way through it. actually taking a few days off has helped my body a ton. i was still growing over the time i stopped and then shocking my body with the new workout worked pretty well. paired with means i alternate every set between exercises

 

curls paired with close handed bench

curls: 12 @ 10 lbs x 3

close handed bench: 12 @ 30 lbs x 3

 

hammer curls paired with tri extension

hammer: 12 @ 10 lbs x 3

tri pulldown: 12 @ 28 lbs x 3

 

curl bar paired with overhead tri extension

curl bar: 12 @ 30 lbs x 3

overhead tri: 12 @ 28 lbs

9 @ 28 lbs

12 @ 14

(resistance on the machine sucks from the angle i pull it at so its harder than 28 lbs)

 

depending on how my body takes to this, i might not pair the sets. i'm adding onto my ab workout also.

[ZesteR]

hey man, how's things with finals and whatnot?

 

My shoulder is about to 95%. I started working it out lightly to gain my strength back. I do not go to the gym anymore b/c it's closed. I brought some weights from home to my g/f's (where I spend all my time) I have started a small workout that I will post up when I get a good order going and am near a computer this week. Since I do not have the resources to go all out on one muscle group per day, I will do my workout and work towards toning.

 

I've never done toning, but I will do more reps, and work with my body weight and the little weights that I have.

8lb, 15lb, 25lb Dumbells.

 

Any good workouts that I could do?

I have been keeping up with abs, added some weight to my workout on the ball.. so I really feel the burn with the same amount of reps.

 

Hope all is well with your finals, I have 3 left!

[ich bin ein berliner]

draw up some workouts where you do 4 sets of 14-16 reps per exercise. it'll probably tone you really well and work on your cardio a lot. i'm finished on friday but im gonna see if i can get some time in this week. i tore my ab doing some exercising the other day so i'm going to have to take some time off on the ab department. after this week we should really get back on the wagon.

[ZesteR]

Hey ich, I've been doing a simple routine until I can think of something else.

 

Biceps

curls:

12 reps 3 times 25lbs

Triceps

tri-extensions

12 reps 3 times 15lbs

shoulders

10 reps 3 times 8lbs

 

chest, just pushups, works the shoulders and tri's too.

 

I hold onto my 25lb weights and crouch down, then come up. I feel kinda sore from it, so it'll be good to keep doing.

I go on walks, prob. 1-2 miles.

My abs, I do the ball, and go until my abs are tired.

 

I dont have much to work with, but I tried to workout for at least 30 minutes.